7 best diets for weight loss and good health

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7 best diets for weight loss and good health

Effective weight loss diets should take into account a certain calorie deficit, but should not be based on starvation.

Weight loss will be followed by fatigue and constant tiredness. The best diets for weight loss usually contain about 1200-1500 kcal.

The ideal weight loss regimen is one that will help you lose weight without the yo-yo effect.

Check out our list of the best weight loss regimens and overall health based on feedback and numerous studies.

1. Mediterranean diet

  • THE BEST DIET AS A WHOLE

Inspired by the traditional diets of southern Italy and Greece, the Mediterranean diet is considered the “gold standard in preventive medicine” because of its “harmonious combination” of antioxidants and anti-inflammatory properties, according to a review of studies. ( 1 )

This diet, rich in fresh fruits, vegetables, legumes, whole grains and fish, brings health benefits, including extended lifespan.

This diet also leads to a reduction in the risk of chronic diseases and an improvement in quality of life. ( 2 )

In addition, the Mediterranean diet is easy to adopt, thanks to a variety of resources ranging from support applications to food delivery services.

How It Works?

The Mediterranean diet does not require any calorie counting or strict restrictions. Instead, it is advisable to fill your plate with fresh fruits, vegetables, nuts and legumes, with moderate servings of fish and shellfish for protein.

Olives are also mentioned here as the main source of fat and allow for a small to moderate amount of red wine, while the fruit replaces traditional sweets as a dessert.

Foods to eat:

✔ Fresh fruits and vegetables
✔ Full grains, nuts and legumes
✔ Fish
✔ Extra virgin olive oil

Restricted foods:

✖ Red meat
✖ Processed meat
✖ Candy

2. Point diet

  • THE MOST PAID DIET FOR WEIGHT LOSS

Weight Watchers is quite popular in online circles as a weight loss remedy. Many people support this diet, which ranges from weekly meetings to a successful online community. Instead of focusing on restricting certain foods, it emphasizes moderation, making it much more manageable than other diet programs.

Pricing plans range from $ 3.68 per week, giving you access to a customized plan, thousands of recipes, on-demand workouts, online communities and more, up to $ 6.92 per week, giving you access to a professional trainer and weekly seminars.

How It Works?

At Weight Watchers, no food is “excluded”. Instead, foods are awarded a certain number of points based on their nutritional value, and you get a certain amount of points to use during the day and week. The program also boasts a long list of zero-point foods that you can eat whenever you want.

Foods to eat:

✔ Fresh fruit
✔ Vegetables without starch
✔ Lean proteins

Restricted foods:

✖ Foods high in saturated fat and sugar have high ratings

3. Flexic diet

  • BEST DIET AS A WHOLE, 2nd PLACE

A flexible diet (flexible diet), also known as a “semi-vegetarian” diet, has been reported to be associated with major health benefits, including weight loss, metabolic health, and diabetes prevention. (3) (4) (5)

A diet – which focuses mainly on vegetarian food and occasionally on meat or fish – is a great option for those who want to take advantage of a plant-based diet but can’t resist a piece of bacon at lunch.

How It Works?

A flexible diet is exactly what it sounds like: flexible. There is no clear definition, but it is usually characterized by the fact that it is mostly of plant origin, but occasionally allows the inclusion of meat or fish.

Recurrences of a flexible diet include restriction of red meat, poultry, or fish, monthly or on certain days. Meanwhile, some even avoid eating dairy products and eggs.

Foods to eat:

✔ Vegetables
✔ Fruit
✔ Whole grains and legumes

Restricted foods:

✖ Red meat and poultry
✖ Fish
✖ Dairy products and eggs

4. Diet at the Mayo Clinic

  • THE BEST DIET AS A WHOLE, HONORABLE MENTION

This diet, developed by a team of weight loss experts at the Mayo Clinic, a non-profit academic medical center, has received high marks in several categories.

It focuses on fruits, vegetables, whole grains and low-fat protein sources. But what really sets this diet apart is its focus on lifestyle changes.

It trains followers on aspects of health that go beyond the plate of food, such as exercise and planning a daily menu, and approaches well-being more holistically. (6)

How It Works?

The Mayo Clinic diet consists of two parts: the first part is a two-week phase that helps you lose 2.7 to 4.5 pounds, and the second part focuses on long-term health.

You need to follow the dietary guidelines set by the Mayo Clinic’s Healthy Weight Pyramid and strive to achieve certain calorie and portion goals based on your weight and gender.

Like our other top-notch diets, it doesn’t exclude any foods, but limits portions to certain ones. As for fruits and vegetables, eat on your own!

Foods to eat:

✔ Fruit
✔ Vegetables
✔ Full grains

Restricted foods:

✖ Candy
✖ Saturated and trans fats
✖ Added sugars

5. Volume diet

THE BEST DIET FOR WEIGHT LOSS

Volumetrics, developed by nutrition professor Penn State, dr. Barbara Rawls, boasts the highest average score among our participants for short-term and long-term weight loss.

Instead of focusing on a smaller diet, the diet encourages people to choose low-calorie foods. (7)

Such foods fill you with fewer calories, the idea suggests, so it is likely that low-calorie foods are associated with weight loss, many studies show.

With this diet you can lose 0.5-1 kg per week.

How It Works?

In the Volumetrics diet, you eat foods with lower calories, which is determined by dividing the number of calories by the number of grams found on food labels.

The idea is that you can feel full while still losing weight. Low calorie foods are usually high in fiber and water.

Foods to eat:

✔ Fresh fruit
✔ Vegetables
✔ Soup
✔ Wholemeal pasta
✔ Low fat poultry
✔ Low fat dairy products

Restricted foods:

✖ High calorie foods

6. DASH diet

THE BEST HEART HEALTH DIET

The DASH (Dietary Approaches to Stopping Hypertension) diet was developed specifically with heart health in mind. An approach to a low-sodium diet is needed, and studies show that the DASH diet effectively lowers blood pressure and “bad” LDL cholesterol. (8)

How It Works?

The DASH diet recommends dishes rich in fruits, vegetables and dairy products with low fat content and a limited amount of saturated fats. In the DASH diet, use a chart to estimate your daily calorie needs, which are then used to determine how many meals of each food group you need to consume.

Foods to eat:

✔ Cereals
✔ Meat, poultry, fish
✔ Fruits and vegetables

Restricted foods:

✖ Pastries and added sugars
✖ Foods high in saturated fat

7. MIND diet

THE BEST DIET FOR SUGAR WILL BE

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay), a hybrid between the Mediterranean diet and the DASH diet, is designed to slow cognitive decline with age while providing clear health benefits for diabetics. (9)

Studies show that people with type 2 diabetes are particularly vulnerable to reduced cognitive abilities, making the MIND diet much more beneficial.

Studies also link a Mediterranean diet rich in fruits, vegetables and legumes (all major MIND products) to better brain function in people with type 2 diabetes.

How It Works?

The MIND diet combines some of the features of the Mediterranean and DASH diets, with an emphasis on plant-based foods and a limited intake of animal products and high-saturated fats. In particular, this diet for weight loss and overall health emphasizes leafy green vegetables and berries.

Foods to eat:

✔ Green leafy vegetables
✔ Strawberries
✔ Full grains

Restricted foods:

✖ Red meat
✖ Butter and margarine
✖ Candy

In total, women need about 1800-2400 kcal per day, and men 2200-3200 kcal (depending on activity). During the diet, we consume fewer calories than we need, but enough so as not to interfere with the body’s functioning. You can safely reduce your daily dose by about 500 kcal.

See khow many calories do we need to consume per day to lose weight?