The 8 Best Diet Plans — Sustainability, Weight Loss, and More 

It is estimated that about half of American adults try to lose weight each year.

One of the best ways to lose weight is to change your diet.

However, having a large number of diet plans available can make it difficult to get started, because you are not sure which one is the most suitable, sustainable and effective.

Some dietary goals reduce your appetite to reduce your appetite, others suggest limiting your calorie and carbohydrate or fat intake.

In addition, many offer health benefits that go beyond weight loss.

Here are 8 best diet plans to help you lose weight and improve your overall health.

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1. Occasional fasting

Sometimes fasting is a dietary strategy that varies between fasting and eating periods.

There are several ways, including the 16/8 method, to limit the amount of calories you consume for 8 hours per day and the 5: 2 method, which limits the daily calorie intake to 500-600 calories twice a week.

How it works: Simultaneous fasting limits the time you allow yourself to eat, this is an easy way to reduce your calorie intake. This can lead to weight loss if not prepared by eating too much food during your permitted eating period.

Weight Loss: A review of the study found that occasional fasting results in 3 to 8% weight loss within 3 to 24 weeks, which is significantly higher than other methods.

The same review found that this method of eating can reduce waist circumference by 4-7% which is identified as harmful belly fat.

Other studies have shown that temporarily fasting can increase fat burning while preserving muscle mass which can improve metabolism.

Other benefits: Simultaneous fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation and many more benefits.

Disadvantages: In general, occasional fasting is safe for most healthy adults.

It says that people who are sensitive to low blood sugar levels, such as people with diabetes, low weight or eating disorders, as well as pregnant or breastfeeding women, should start fasting occasionally before talking to a health care professional.

Summary

Occasional fasting cycle between periodic fasting and feeding. It has been shown to help with weight loss and is associated with many other health benefits.

2. Plant-based diet

Plant-based diets can help you lose weight. Vegetarianism, botany and the most popular version are limited to animal products for health, ethical and environmental reasons.

However, there are many more flexible plant-based diets, such as the Flexistian diet, which is a plant-based diet that allows you to eat animal products in moderation.

How it works: There are plenty of vegetarians, but most are involved in eliminating meat, poultry and fish. Some vegetarians can avoid vegetarian eggs and dairy.

The vegetarian diet goes one step further by limiting all animal products, as well as animal products such as dairy, gelatin, honey, marijuana, casein and albumin.

There are no clear rules for a flexible diet, because it is a lifestyle change rather than a diet. It encourages the use of mostly fruits, vegetables, berries and whole grains but allows moderate consumption of protein and animal products, making it a popular alternative.

Many restricted food groups are high in calories, so limiting them can help you lose weight.

Weight Loss: Studies show that plant-based diets are effective for weight loss.

A review of 12 surveys involving 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than animal products.

Furthermore, those who followed a vegetarian diet lost an average of 5.5 pounds (2.5 kg) more on average than those who did not follow a plant-based diet.

Plant-based diets can help you lose weight because they are high in fiber, which can help you eat more and keep low in high-calorie fat.

Other Benefits: The plant-based diet has been linked to many other benefits such as lower risk of chronic diseases such as heart disease, certain cancers and diabetes. These can also be more environmentally friendly than meat-based diets.

Disadvantages: Although plant-based diets are healthy, they can limit important nutrients found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexible approach or the right supplement can help account for these nutrients.

Summary

Plant-based diets limit meat and animal products for a variety of reasons. Studies show that they help you lose weight by reducing your calorie intake and provide many more benefits.

3. Low carbohydrate diet

The low carbohydrate diet is the most popular diet for weight loss. Examples include the Atkins diet, the ketogenic (keto) diet, and the low-carbohydrate, high-fat (LCHF) diet.

Some varieties reduce carbohydrates more severely than others. For example, very low-carbohydrate diets, such as the Keto diet, limit this macron nutrient to 10% of total calories, compared to 30% or less for other types.

How it works: Low-carb diets limit carbohydrate intake to protein and fat intake.

They are usually more protein than a low-fat diet, which is important, because protein can suppress your appetite, increase metabolism, and preserve muscle mass.

On a very low carb diet like keto, your body starts using it by converting fatty acids to ketones instead of carbs for energy. This process is called ketosis.

Weight Loss: Many studies indicate that a low-carbohydrate diet can help you lose weight and may be more effective than conventional low-fat diets.

For example, a review of 53 studies, which included 68,128 participants, found that a low-carbohydrate diet resulted in significantly more weight loss than a low-fat diet.

Less than that, the low-carb diet appears to be quite effective in burning harmful belly fat.

Other Benefits: Research suggests that a low-carbohydrate diet can reduce your risk of heart disease, including high cholesterol and blood pressure. They can improve insulin and blood sugar levels in people with type 2 diabetes.

Disadvantages: In some cases, a low-carbohydrate diet can raise LDL (bad) cholesterol levels. Following very low-carbohydrate diets can cause digestive discomfort in some people.

In very rare cases, following a very low-carbohydrate diet can lead to a fear known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated.

Summary

Low carbohydrate diets limit your carbohydrate intake, which encourages your body to use more fat for fuel. These can help you lose weight and provide many other benefits.

4. paleo diet

Paleo diet Your hunter-gatherer ancestors complained of eating the same foods

It is based on the theory that modern diseases are associated with the Western diet, because advocates believe that the human body did not evolve in processing lemons, grains, and dairy.

How it works: The Paleo diet recommends eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. This limits the use of processed foods, cereals, sugar, and dairy, although some less restricted versions allow some dairy products like cheese.

Weight Loss - Numerous studies have shown that the Paleo diet helps you lose weight and can reduce harmful belly fat.

For example, in a 3-week study, 14 healthy adults lost an average of 5.1 pounds (2.3 kg) while following the Paleo diet and reduced their waist circumference, a marker of abdominal fat, by an average of 0.6 inches (1.5 cm).

Research further suggests that the Paleo diet may be more complementary to popular diets such as the Mediterranean diet and the low-fat diet. This may be due to its high protein content.

Other Benefits: Following a Paleo diet can lower a number of heart disease risk factors, including high blood pressure, cholesterol, and triglyceride levels.

Disadvantages: While the Paleo diet is healthy, it limits a number of nutritional groups, including lemons, whole grains, and milk.

Summary

The Paleo diet advises eating whole foods like your ancestors did. Studies show that it helps reduce weight loss and risk factors for heart disease.

5. Low fat diet

Like low-carb diets, low-fat diets have been popular for decades.

In general, your fat intake on a low-fat diet limits 30% of your daily calories.

The goal of some very low and very low fat diets is to limit fat intake to less than 10% of calories.

How it works: Low-fat diets prevent fat intake because fat provides about twice as many calories per gram, compared to the other two major nutrients: protein and carbohydrates.

Ultra-low fat diets contain less than 10% calories from fat, about 80% calories from carbohydrates and 10% protein.

Ultra-low-fat diets are largely plant-based and limit meat and animal products.

Weight Loss: Since low fat diets reduce calorie intake, they can help you lose weight.

An analysis of 33 studies involving more than 3,000 participants found that eating a low-fat diet resulted in small but relevant changes in weight and waist circumference.

However, while low-fat diets seem to be as effective as low-carbohydrate diets for weight loss under controlled conditions, low-carbohydrate diets appear to be becoming more effective day by day.

Ultra-low-fat diets have been found to be particularly successful in obese people. For example, a one-week study of 5 participants found that an average weight loss of 14.8 pounds (7.7 kg) resulted from a diet of and% to 14% fat.

Other Benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. These can reduce inflammation and improve diabetes markers.

Disadvantages: Limiting too much fat can lead to long-term health problems, as fat plays a major role in hormone production, nutrient absorption, and cellular health. Additionally, very low-fat diets have been linked to an increased risk of metabolic syndrome.

Summary

Low-fat diets prevent fat intake, as these macronutrients contain more calories than proteins and sugars. Studies have linked weight loss and a low-fat diet with a lower risk of heart disease and diabetes.

6. Mediterranean food

Mediterranean foods are based on foods that people in Italy and Greece ate.

Although it was designed to reduce the risk of heart disease, numerous studies indicate that it can also help you lose weight.

How it works: The Mediterranean diet supports eating lots of fruits, vegetables, nuts, seeds, fruits, tubers, whole grains, fish, shellfish, and extra virgin olive oil.

Poultry, eggs and dairy foods should be eaten in moderation. Meanwhile, red meat is limited.

Additionally, Mediterranean foods limit refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.

Weight Loss - Although not a specific weight loss diet, many studies have shown that eating a Mediterranean-style diet can help you lose weight.

For example, an analysis of 19 studies found that those who mixed Mediterranean foods with exercise or calorie restriction lost an average of 7.8 pounds (4 kg) more than those who followed a controlled diet.

Other benefits: Mediterranean food encourages the intake of foods rich in antioxidants, which neutralize free radicals and help fight inflammation and oxidative stress. It has been linked to reducing the risk of heart disease and premature death.

Disadvantages: Since the Mediterranean diet is not strictly a weight loss diet, people cannot lose weight if they follow a low calorie diet.

Summary

The Mediterranean diet emphasizes eating plenty of healthy fruits, vegetables, fish and oils while limiting refined and highly processed foods. Although it is not a weight loss diet, studies show that it can promote weight loss and overall health.

7. WW (Weight Watchers)

WWW, formerly Weight Watchers, is one of the most popular weight loss programs in the world.

Although it does not restrict any food groups, people on the WWW plan must eat within certain points in their daily routine to reach their ideal weight.

How it works: WW is a point-based system that sets prices for different foods and beverages based on their calorie, fat, and fiber content.

You must be within your daily point allotment to reach your desired weight.

Weight Loss - Many studies have shown that WWW programs can help you lose weight.

For example, a review of 45 studies found that people who followed the WWE diet lost 2.6% more weight than those who received standard counseling.

What's more, it has been found that those who follow WWW programs are more successful in maintaining weight loss after several years than those who follow another diet.

Other advantages: WW allows flexibility, making it easy to track. This allows people with food allergies to stick to this plan.

Disadvantages: This allows flexibility, but can be expensive depending on the WWW subscription plan. Also, if dieters prefer unhealthy foods, it can reduce flexibility.

Summary

WWW, or Weight Watchers is a weight loss program that uses point-based systems. Studies show that it is effective for long-term weight loss and is extremely flexible.

8. Dash diet

A dietary approach to stop hypertension or a fast diet is a diet plan designed to help treat or prevent high blood pressure, which is known clinically as high blood pressure.

It emphasizes eating lots of fruits, vegetables, whole grains, and fatty meats and is low in salt, red meat, added sugars, and fat.

Although the dash diet is not a weight loss diet, many people talk about losing weight.

How it works: The Dash diet recommends serving specific foods from different food groups. The number of servings you can eat depends on your daily calorie intake.

For example, on the Dash diet, a person should eat about 5 servings of vegetables, 5 servings of fruits, 7 servings of healthy sugary foods, 2 servings of low-fat dairy, and 2 servings or less of fatty meat per serving.

Also, you are allowed to eat nuts and seeds 2-3 times a week.

Weight Loss: Studies show that the Dash diet can help you lose weight.

For example, an analysis of 13 studies found that people on a fast diet lost significantly more weight in 8-22 weeks than those on a control diet.

Other Benefits: The Dash diet has been shown to lower blood pressure levels and several risk factors for heart disease. In addition, it can help fight recurrent depressive symptoms and reduce the risk of breast and colorectal cancer.

Disadvantages: The script diet can help with weight loss, there is mixed evidence on salt intake and blood pressure. Also, eating very small amounts of salt has been linked to increased insulin resistance and an increased risk of death from heart failure.

Summary

The Dash diet is a low-salt diet that has been shown to help you lose weight. Studies have linked it to added benefits to your heart and reduced risk of other chronic diseases.