If you want lose weight, but have no idea what method to take, there are a number of diets that claim that you get the results you want by following their way of eating. But as a registered dietitian, I know that dieting is not a type of business. While others may be successful with a specific eating plan, your results may end up being completely different. Read on to learn more about 10 of the most effective weight loss diets, why they are effective and who they work best for—And to ensure your health and the health of others, do not miss them 19 ways you destroy your body, say health experts.
Although ketogenic diet (AKA keto diet) was originally created for people with epilepsy, today it is often used for weight loss. The diet focuses on high fat intake, moderate protein and low carbohydrates. You usually consume about 55% to 60% of your daily calories from fat, 30% to 35% from protein and 5% to 10% from carbohydrates.
The purpose of eating a lot of low carb fat is to get into a state of ketosis, that is when your body starts using stored fat as energy instead of glucose. So with the reduction in fat storage, you will probably see a weight loss. Research also indicates that your appetite may be more suppressed after the keto diet due to the slow digestion rates of fat and protein as well as changes in hunger hormones.
This diet is ideal for anyone who is overweight or obese, but can lead to weight gain if the diet is not long lasting. Individuals with type 2 diabetes can see improved blood sugar levels and weight loss when following the keto diet, but should work with a healthcare provider or a registered dietitian to make it safe.
The keto diet is not suitable for those who have pancreatitis, liver or kidney failure or disorders of fat metabolism.
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Blink back to how our ancestors ate during the Paleolithic era – to get all the food just from hunting and gathering. This includes eating foods such as:
- Fruit and vegetables
- Nuts and seeds
- Lean meat, especially grass or game
- Omega-3 rich fish
- Oils from fruits and nuts
This also means eliminating foods that our paleo-ancestors would not have had access to such as barley, legumes, dairy products and processed foods.
With reduced intake of high calorie processed foods along with paleo with high protein content, weight loss usually occurs. Unfortunately, it can be challenging to stick to dietary restrictions and maintain weight loss.
Concerns have been raised about the high meat intake of the paleodiet and individuals diagnosed with heart and / or kidney disease. Postmenopausal women or those with bone diseases, such as osteoporosis, should also be monitored medically before going paleo due to the low levels of calcium and vitamin D.
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There are several styles of intermittent fasting, but the purpose is to set aside a time frame for when you can eat and then fast for the rest of the day. This can range from having a 12-hour food window, down to an 8-hour window or even a full 24-hour fast.
This fasting process can cause your body to go through various cellular and molecular changes, but the reason behind the weight loss is probably due to the reduced number of calories eaten during the week. Studies even found that intermittent fasting had effective weight loss results, but it was comparable to the participants who reduced their energy intake continuously by about 25% every day.
Intermittent fasting can be safe, as long as you do not fall under your food window and choose nutritious foods. This diet may not be right for you if you have had an eating disorder because the fixed time frames can trigger previous harmful eating patterns. Women can also not benefit from intermittent fasting as it can interfere with certain hormones.
Although many people follow the vegan diet for ethical purposes, it can also lead to weight loss. When you eat vegan, you eliminate all animal food sources including eggs and dairy products. Instead, your diet consists of plant-based foods such as vegetables, grains, nuts and fruits.
Losing weight while going vegan can be a little more complicated than other diets because it does not limit macronutrients or calories. It is also easy to turn to processed vegan foods that can contain a lot of sugar, fat and sodium that prevent the scale from moving down. To make this diet work for weight loss, choose whole, minimally processed foods that are high in fiber and protein.
Going vegan is generally safe for everyone, but it should be planned properly. Due to the elimination of meat and animal products, you may be missing some important nutrients including calcium, iron and vitamin B12.
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The Hela30 diet does not fall into the category of a weight loss diet. In fact, they discourage those who follow the diet from weighing themselves and it does not require calorie counting, skipping meals or eliminating carbohydrates. The purpose of the diet, however, is to eat whole, unprocessed foods for 30 days, which often leads to weight loss.
Eliminating sugar, alcohol and junk food (even if they have “approved ingredients”) for 30 days is likely to consume fewer calories than normal, leading to weight loss. After that time, individuals can reintroduce foods one by one to find food groups that they may be sensitive to.
This diet is perfect for those who want to “restore” their eating habits, which is the main purpose of Hela 30. This will require a lot of time and attention to detail to ensure that you eat foods with approved ingredients.
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The Atkins diet was developed back in the 1960s by cardiologist Robert C. Atkins. It is almost the same as the ketogenic diet, with an emphasis on low carbohydrate, but comes with four different phases. During the introductory phase, you reduced your carbohydrate intake to 20 grams per day and aimed to get the majority of vegetables. As you approach your target weight, you can add 10 grams of carbohydrates a week, but you will need to cut back again if you are starting to gain weight.
Like the keto diet, the Atkins diet is likely to promote weight loss due to the appetite suppressant effects of a high protein content and a low carbohydrate eating pattern. It will probably put you in ketosis, depending on how many carbohydrates you consume each day.
Before following this diet, it is important to consult your doctor, especially if you have diabetes. Those with liver or kidney disease should also completely avoid trying the Atkins diet.
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The Mediterranean diet takes a side out of the eating patterns of those in the Mediterranean, which include high intakes of plant-based foods. Although nothing is technically limited, this diet recommends eating only poultry, eggs, cheese, yogurt and red meat in moderation.
Although calories do not need to be counted, many people lose weight after the Mediterranean diet due to its healthy fats and high vegetable content. Research also indicates that it can lead to lower central weight (around your stomach area) compared to a diet with reduced fat intake.
The easily accessible plan for the Mediterranean diet makes it an ideal alternative for people seeking sustainable weight loss. It has also been linked to reducing the risk of chronic conditions such as heart disease and diabetes.
The purpose of a volumetric diet is to supplement low calorie foods, which leads to a reduction in daily caloric intake. Very low-density foods include non-starchy fruits and vegetables, non-fat milk and broth-based soups. Low-density foods include starchy fruits and vegetables, grains, low-fat milk, legumes and low-fat mixed dishes. Once you have entered medium and high density foods, portion sizes must be considered. This includes meat, cheese, salad dressings, chips, nuts, butter and oil.
Because this method requires analyzing and tracking foods for their calorie density, it is an ideal option for those who have the patience and time to do so. It is generally also safe for most people as long as their calorie intake is not too low.
Although DASH (Dietary Approaches to Stop Hypertension) was created for those with high blood pressure, it has also been ranked as one of the best weight loss diets by US News and World Report.
Because the DASH diet focuses on low sodium intake, people who follow the diet tend to avoid highly processed and packaged foods that use sodium as a preservative. By doing this, it reduces the intake of foods high in fat and calorie density.
Sodium is necessary for our muscles and nerves to function properly, but too much can adversely affect our health. If you are dealing with hyponatremia (low blood salt) or are an athlete who loses a lot of salt through sweat, you should consult your doctor before following a diet that reduces sodium intake.
A combination of a flexible diet and a vegetarian diet corresponds to the flexible diet. The diet emphasizes eating plant-based foods, but you may eat animal products in moderation. By doing this, you will eat more nutritious and high-fiber foods that can both improve overall health and help you lose weight.
If you do not want to be completely vegetarian or vegan, the flexible diet may be the right option for you. Because it does not limit any food groups, it can be done safely by many individuals but requires more effort to make a diet change as it is a flexible option. And now that you have a good foundation, do not miss these further 19 weight loss foods that really work, experts say.
Lacey Dunn, MS, RD, LD, CPT, founder of UpliftFit Nutrition and hosts the UpliftFit Nutrition podcast, functional medicine dietitian with a burning passion for helping women feel and look their best. People call her “Hormone Fairy Godmother” because her only mission in life is to help women go from surviving to prospering. Dunn specializes in all hormones, thyroid, intestines and metabolism and incorporates continuous training into his daily life. She holds a master’s degree in nutrition from Texas Women’s University, a bachelor’s degree in dietetics from the University of Georgia, a Certified Personal Trainer (NASM), a Functional Medicine Nutrition Specialist (FMNS) in education, and is the author of Women’s Guide to Hormonal Harmony: How to Balance Your Hormones, Master your metabolism and become the boss of your own body.
