Which diet will help me lose weight?
In a bid to lose kilograms, people often resort to hacks or fad diets that they may have seen work maybe for someone they know. The process of losing weight can be distressing, but that doesn’t mean that you result in methods that will harm your body. Ensure that each step you take in your weight loss journey is well thought and backed by expert opinion. Be in charge of your health by setting goals that are sustainable and realistic. When it comes to weight loss, usually almost everyone you’ll meet will have a tip to offer, but this doesn’t mean that you leave your sustainable weight loss plan. This article helps you in your weight loss journey and covers the diet that will help you lose weight.
1. Plant-based diet
Veganism and vegetarianism are one of the most popular versions of plant-based diets. Typically they work by restricting animal products for environmental, ethical, and health reasons. However, there are flexible plant-based diets for those who would still love animal products in small amounts. One of them is the flexitarian diet, a plant-based diet that permits animal products’ intake but in moderation.
How it works: Typically, vegetarianism entails the discouraging of fish, poultry, and meat and, to some extent, dairy and eggs. Vegan diet also restricts all animal products and animal-derived products, including honey, dairy, gelatin, casein, albumin, and whey. The flexitarian diet, which is also a plant-based diet, has no well set out rules as it focuses more on change of lifestyle rather than on a diet. .
It mostly encourages eating legumes, vegetables, fruits, whole grains, protein, and moderated animal products, making it more widespread. These restricted food groups by the plant-based diets are usually high in calories, and by limiting them, this helps in weight loss.
Research has established that plant-based diets are effective; the diets are also rich in fiber, helping one stay full longer while ensuring that high-calorie fat levels are kept low. .
2. Intermittent fasting
This is a dietary approach that revolves around periods of eating and fasting. A variety of alternating fasting forms exists: the 16/8 method entails limiting a person’s calorie intake to eight hours a day. The 5:2 method includes limiting one’s calorie intake to 500 to 600 calories in a week. .
How it works: It limits the periods that a person is permitted to eat, making it a simple way of reducing the number of calories that one ingests. This leads to weight loss; however, to ensure effectiveness, one is advised to make sure that they don’t compensate by overeating during the periods they are permitted to eat. .
Intermittent fasting has been established to be effective when observed for 3 to 24 weeks, which is a significantly long period compared to other methods. Other benefits that have been associated with this weight loss method include increased insulin sensitivity, anti-aging effects, reduced inflammation, improved brain health, among other multiple benefits. .
3. The paleo diet
This type of diet advocates the easting of the same food types taken by hunters and gathers. It is founded on the theory that the diseases experienced in modern times are associated with western diets. Supporters of the theory believe that the human body has not evolved to process grains, dairy, and legumes. .
How it works: The paleo diet promotes whole fruits, lean meats, vegetables, seeds, and nuts. It prohibits the eating of processed sugar, grains, foods, and dairy. However, particular restrictive versions permit some dairy products, including cheese. .
Its effectiveness has been confirmed to happen at three weeks. A particular study involving 14 healthy adults was proven to help the participants lose 2.3 kgs in 3 weeks. The paleo diet has been said to be more effective than other diet types such as low-fat diets and the Mediterranean diet. .
4. Low-carb diet
This is a popular weight-loss diet. Some examples of low-carb diets include the ketogenic (keto) diet, Atkins diet, high-fat (LCHF) diet, and low-carb. Some of these varieties drastically reduce carbs more than others. For example, the Keto diet restricts carbs to below 10% of the total calories compared with other types, which typically limit it to below 30%..
How it works: Typically, a low-calorie diet reduces your carb consumption and tends to increase fat and protein. They usually have a high protein content than their low-fat diets, which is very beneficial as protein helps curb your appetite, conserve muscle mass, and boost your metabolism. Extra low carb diets such as the keto diet make the body start using fatty acids to substitute carbs for energy by converting them to ketones. .
Low carb diets have been proven to be very effective and can result is more promising results than a variety of conventional low-fat diets. It is also very effective as far as the burning of harmful stomach fat is concerned. This diet’s other benefits include reduced risk factors for heart disease, improved blood insulin, and sugar levels, among others.
However, low carb diets have also been associated with certain drawbacks, including raising the body’s harmful cholesterol levels. Diets that are also very low in carbs can also prove difficult to follow as they cause stomach upsets. In other situations, though rarely, very low carb diets have been said to cause a condition referred to as ketoacidosis, a metabolic condition that can prove fatal if left untreated. .
In conclusion, losing weight while following a diet that is still nutritious can help much, especially as far as mitigating illnesses that are associated with more weight, such as heart disease, diabetes, sleep apnea, and high blood pressure is concerned. On the other hand, if you got any of these conditions, losing weight with the diet plans above could dramatically improve them. Additionally, the types of foods in each diet type are healthy foods and are much of what doctors recommend, including fruits, vegetables, nuts, and whole grain. Thus while choosing the diet to go for, you are also mitigating a range of other broad ailments.