It's that time of year again - the start of a new year brings with it the opportunity to set goals and make resolutions, and for many people, that includes the goal of losing weight. If you're looking to shed some pounds in 2023, you may be wondering what the best diet options are for achieving your weight loss goals.
To help you out, we've rounded up some of the top diets for weight loss that have proven to be effective in helping people lose weight and improve their overall health.
1. The Ketogenic diet, or "keto diet," is a low-carb, high-fat diet that has been shown to help people lose weight quickly. The idea behind the keto diet is to get your body into a state of ketosis, where it is burning fat for fuel instead of carbs. This can lead to rapid weight loss, as well as improved insulin sensitivity and other health benefits.
2. The Mediterranean diet is another popular option for weight loss, as it emphasizes the consumption of healthy fats, whole grains, and plenty of fruits and vegetables. This diet has been linked to a reduced risk of heart disease, as well as improved weight loss and overall health.
3. For those looking to go plant-based, the vegetarian or vegan diet can be an effective option for weight loss. Plant-based diets are high in fiber, which can help keep you feeling full and satisfied, and they are also typically low in calories. Just be sure to incorporate a variety of protein sources, such as beans, nuts, and soy products, to ensure that you're getting all the nutrients you need.
4. The paleo diet, also known as the "caveman diet," is based on the idea of eating like our ancestors did during the Paleolithic era. This means focusing on whole, unprocessed foods, such as meats, fish, vegetables, and fruits. The paleo diet can be an effective option for weight loss, as it encourages the consumption of nutrient-dense, low-calorie foods.
List of Best Diets for Weight Loss
1. Mediterranean Diet
It was a repeat favorite last year. According to the heart health guidelines of Greece, Italy, Spain and Portugal, a Mediterranean-style diet includes healthy fats such as avocados, olive oil, nuts and fish at least twice a week, lots of beans, fruit, green vegetables greens, and whole grains, and even a glass of red wine a day. You can eat cheese in moderation, but limit red meat to once or twice a week.
How it works for weight loss:
Although the main attraction of this diet is its many health benefits - it can reduce the risk of chronic diseases and depression - it can also help you lose weight if it if you limit your calories to 1,500 per day or less. Studies have shown that following a traditional Mediterranean diet or a low-carb diet can result in weight loss of about 5-10% of body weight over 12 months. And the weight is also low - a recent UK study found that for those who lost a lot of weight, those who follow the Mediterranean diet can lose it twice.
2. DASH Diet
DASH stands for "Dietary Pathway to Stop High Blood Pressure", so it makes sense that the diet was originally developed to prevent and treat high blood pressure. Since then, it has been shown to be effective in reducing blood cholesterol, making it a good strategy for people with heart disease, risk factors, or a family history of heart disease, Sassos say. In fact, a study recently published in 2021 shows that this diet reduces blood pressure over time, while it promotes weight loss and lowers the risk threshold for type 2 diabetes and stroke.
It focuses on eliminating saturated trans fats (found in whole milk products and many fried or packaged products) and cholesterol; it prevents red meat, sodium (2,300 mg max per day) and added sugars from sweet drinks or desserts; you are also encouraged to limit alcohol consumption.
3. Vegan Diet
In transitioning to a vegetarian diet, vegetarians avoid all animal products, including milk, eggs and honey. While many choose this lifestyle for ethical or environmental reasons, some people also turn to a vegan diet for weight loss. In the new era of plant-based meats, going vegan is easier than ever.
How it works for weight loss:
Just going vegan won't help you lose weight. After all, candy, pasta, and chips can fall under the vegan label without being very healthy or low in calories. An Australian study of 2020 came to the interesting conclusion that vegetarians and vegans can follow a diet longer than people who eat a diet like paleo because they are motivated by ethical and moral beliefs they rather perish.
4. Flexitarian Diet:
Although a vegetarian diet takes more than just eating a vegetarian diet, a balanced diet takes a lot back, says Dawn Jackson Blatner, R.D., nutritionist and author of Flexitarian Diet says. "It's a plant-based diet, but it gives you the option of having a hot dog at the park or eating turkey at Thanksgiving," he says. There is no strict calorie limit, although Blatner's book offers a five-week plan that provides about 1,500 calories per day.
How it works for weight loss:
By filling your plate with vegetables, fruits, whole grains, and plant-based proteins, and sticking to calorie-dense foods, you can lose weight and improve your health. A recent study found that people who follow a flexible diet have a lower BMI and a lower rate of metabolic syndrome than regular meat eaters.
5. Intermittent Fasting
There are different ways to follow an intermittent fasting plan: some people eat whatever they want 5 days a week, then eat a low-calorie diet (usually 500 calories) for another 2 days; others limit their meals to an 8-hour window each day. Say, eat unlimited food between 8 am and 4 pm and fast for the other 16 hours.
How it works for weight loss:
By limiting your overall calorie intake, you'll lose weight, says Zerner, who points out that there's evidence that this diet can also increase your metabolic rate and have other health effects. A 2015 meta-analysis found that people who fasted intermittently lost about the same amount of weight as people who followed a low-calorie diet.
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