What are the best diets for weight loss? With hundreds of different ones to choose from, how do you tell fads from those that actually work? To help you get started, here is a roundup of some of the best weight loss diets today!
Best Diets For Weight Loss That Can Help You Drop The Pounds Fast
1. The Mayo Clinic Diet
Developed by Mayo Clinic’s weight loss experts, this long-term weight management program revolves around healthy eating and physical activity. Instead of dietary restrictions, it recommends portion control, meal planning, and daily exercise. It’s designed to help you lose up to two pounds a week.
2. DASH Diet
The US National Institutes of Health developed the DASH (Dietary Approaches to Stop Hypertension) diet to prevent and lower high blood pressure or hypertension without medication. Later on, it gained popularity as one of the most effective weight loss diets. The DASH diet limits foods high in saturated fat and sugar. It also cuts back on salt and full-fat dairy. There are numerous resources about the DASH diet including a database of recipes by the National Heart, Lung and Blood Institute and the Mayo Clinic.
3. Volumetrics Diet
The Volumetrics Diet divides food according to energy density. Non-starchy fruits and vegetables, non-fat milk, grains and low-fat meat are categorized as low-density foods. Chips, cookies, and chocolates are categorized as high-density foods. The rule is simple — go heavy on low-energy-dense foods and limit intake of high-density foods. Why? Low-energy-dense foods such as fruits and vegetables, lean meat, and low-fat dairy products promote satiety on fewer calories compared to high-density foods. This simply means you will feel fuller without consuming excessive calories. As a result, you drop the pounds!
4. Ketogenic Diet
The Ketogenic or Keto diet is a low-carb and high-fat diet aiming to drastically reduce glucose intake in order for the body to break down fat for energy. By consuming more fats and proteins, blood sugar drops. This puts the body into a state of “ketosis” wherein the stored fat is burned for energy. A ketogenic diet is heavy on meats, non-starchy vegetables, and high-fat dairy. You may eat fruits but stick to low-sugar options like berries. Avoid grains and tubers like potatoes and yams as well.
5. Mediterranean Diet
The Mediterranean diet promotes high intake of fresh fruits and vegetables, high-quality poultry and seafood, and legumes. It limits consumption of processed or sugary foods, saturated fats, and refined carbohydrates. Instead of meat, the Mediterranean diet also encourages consumption of fish particularly oily fish like tuna and salmon for healthy omega-3 fats. The diet also advises moderate consumption of dairy products, particularly cheese and yogurt.
6. Flexitarian Diet
Coined by registered dietitian Dawn Jackson Blatner, the term “flexitarian” is a play on the words “flexible” and “vegetarian.” This plant-heavy diet is designed not only for weight loss but also for optimal health. The diet replaces meat with tofu, legumes, eggs, and nuts. It also incorporates lots of fruits, veggies, and whole grains into the meal plan. Although meat and animal products are not completely eliminated from the diet, most meals consumed should be plant-based.
7. TLC Diet
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There are five components that contribute to the cholesterol level in our body: diet, weight, physical activity, heredity, age and gender. While we cannot affect the last two, we should take care of the first three variables. There is a three-part program designed by the U.S. National Institute of Health called Therapeutic Lifestyle Changes or TLC. Through a special diet, physical activity, and weight management, you can lower your blood cholesterol level and greatly reduce the risk for heart diseases. The TLC dietary plan ranked second nationwide by the @U.S. U.S. News and World Report. Today, the TLC diet is almost as popular in the U.S. as DASH and Mind dietary plan. Follow the link to learn more about TLC Diet! #WPHHA #Homehealth #Diet #Dietary #TLC #TLCDiet #TherapeuticLifestyleChanges #Health #HealthyTips #FridayFunday
The National Institutes of Health developed the Therapeutic Lifestyle Changes or TLC diet to cut high cholesterol and reduce the risk of cardiovascular disease. The diet strictly limits foods high in saturated fat and dietary cholesterol, such as fatty meat and fried foods. The recommended daily calories for men on the TLC diet is 1600 and 1200 for women.
8. Nutritarian Diet
The Nutritarian diet aims to keep off weight and ward off chronic diseases by filling up with plant-based and nutrient-rich foods. Created by Dr. Joel Fuhrman, this near-vegan diet is rich with cruciferous greens, low-starch vegetables, and whole grains. In contrast, it restricts high consumption of animal protein, processed foods, dairy products, and sweeteners.
9. Ornish Diet
Developed by University of California professor Dean Ornish, the Ornish Diet is a holistic approach to losing weight and preventing chronic diseases. Along with proper nutrition, the Ornish diet also includes exercise and stress management in the weight loss equation. The goal is not only to adopt healthy eating habits but also to lead a healthier and more active lifestyle through regular exercise.
Learn more about weight loss diets that work with this video by AsapSCIENCE:
These are just some of the best diets for weight loss that can help you shed the pounds fast. There is no one-size-fits-all formula for losing weight. As seen in most of the diets listed above, weight loss relies on a healthy, balanced diet and an active lifestyle. Pair good nutrition with regular exercise and you can keep the number on the scale down.
Have you tried one of these weight loss diets? Tell us about your experience in the comments section below!