It is estimated that almost half of Americans try to lose weight every year. One of the best methods of losing weight is through a change of diet.
However, with the many available diet plans, it might be hard to start on a specific diet or food plan since you won’t know which one is effective, sustainable, and suitable. Some food plans are aimed at cutting your appetite to minimize food consumption, while others restrict the intake of carbs, fats, and calories.
Besides, some diets provide many health benefits that go past weight loss. Discover more about common weight-loss diets in this post.
Weight Loss diets:
Intermittent fasting is a diet plan that revolves between eating and fasting periods. There are various forms of intermittent fasting, such as the 5:2 strategy, which limits daily calorie intake to 500 to 600 calories twice every week, and the 16/8 method, which is aimed at limiting calorie intake to 8 hours per day.
Intermittent fasting works by limiting your eating time, which is simply reducing your calorie intake. Unless you compensate for the fasting by eating a lot of food during allowed eating, this can lead to weight loss.
Low-carb diet plans are some of the ancient and common for weight loss. Examples include Ketogenic diets, Atkins diet, and low-carb, high-fat diet or LCHF.
Some variations drastically reduce carbs than others. For instance, extremely low carbs such as keto diets restrict this nutrient to below 10% of total calories, against 30% or less for other diet plans.
This meal plan works by restricting low carbs consumption in favor of fats and proteins. They are generally rich in proteins than a low-fat diet, which is vital because protein can aid in cutting your appetite, conserving muscle mass, and raising metabolism.
Plant-based nutrition systems can help in weight loss. Veganism and vegetarianism are the most common types that restrict the use of animal products for ethical, health, and environmental reasons.
However, other flexible plant-based diets are also available such as flexitarian that allow moderate intake of animal products.
This type of diet plan works by stopping the intake of all meat, fish, and poultry, a practice known as vegetarianism. Other vegetarians may also avoid the intake of eggs and dairy products. However, there are no set rules for a flexitarian diet because it is more lifestyle change than a diet.
The low-fat diet has been in existence for decades, just like the low-carb diets. Typically, this diet focuses on limiting fat intake to below 30% of the daily calories.
Some ultra-and very low-fat diets are aimed at limiting fat intake to below 10% of daily calories. Low-fat diets work by limiting fat consumption because fat contains twice the calorie content compared with proteins and carbs.
Ultra-low fats diets have less than 10%, with more than 80% calories produced from carbs and 10% from proteins. Other benefits of low-fats include reduced heart diseases and stroke, improved diabetes markers, and reduced inflammation.
While it is important to reduce fat intake, too much reduction is not advisable as fats play a vital role in hormone production, cell health, and nutrient absorption. Again ultra-low fats diets have been linked to high risks of metabolic syndrome.
The Mediterranean Diets.
This diet form focuses on meals from Mediterranean countries such as Greece, Italy, and Egypt. Although it is known to lower heart problems, several studies have shown that it is effective in weight loss also.
The Mediterranean diet works by encouraging eating lots of fruits, vegetables, nuts, legumes, whole grains, seeds, fish, extra virgin olive oil, and seafood. Foods such as dairy products, eggs, and poultry should be taken in moderation. Red meat should be limited in this diet plan.
Several diet plans can help with weight loss. Among the most common and well-researched eating plans and diets include plant-based diets, intermittent fasting, Mediterranean diets, low-carb diets, low-fat diets, and keto diets.
And while these diets have been proved to be effective for weight loss, the plan you choose should be in tandem with your lifestyle and the type of foods you prefer. This is important as it will ensure you stick to it for long.