Finding a diet that works for you may be challenging, considering the sheer number of choices. Diets will differ in suitability, sustainability, and effectiveness for different people.
Over 70 percent of U.S. adults are overweight or obese. Many of them try various types of diet and exercise programs to lose the extra pounds. Numerous advertisements for these programs appear in publications, television, radio, and the internet. But are they safe enough? Do they work for you?
Many diets, supplements, and meal replacement plans claim to reduce weight rapidly, but most lack any scientific evidence. Yet, science supports some strategies for weight loss.
Some diets aim to reduce your food intake through calorie restriction, while others recommend reducing your intake of carbohydrates or fat. In contrast, some people focus more on changing their eating patterns and leading healthier lifestyles than limiting foods.
Here's how we chose the best weight loss programs:
We selected these weight loss programs according to the following criteria:
The quality of the food is really important. Providing nutritional support and nutritional balance is essential for weight loss programs.
Sustainability is another factor that should be taken into account. A weight loss program should not be too restrictive or difficult to follow to achieve long-term weight loss.
There are additional health benefits. The programs may also benefit other health conditions besides weight loss.
Here are some weight loss programs which help you to meet your need:
With a Mediterranean diet, you can eat various foods and have a balanced diet without excluding any foods or food groups entirely. Besides fruits, vegetables, whole grains, nuts, and seeds, the Mediterranean diet is high in proteins and healthy fats.
This diet also limits red meat, sugar, and heavily processed foods. In addition to consuming red wine in moderation, fatty foods like olive oil and spending time with family and friends are also important components of a Mediterranean diet.
The Mediterranean diet reduces several chronic diseases and increases life expectancy. Researchers have found that the Mediterranean diet might help prevent diabetes and heart disease.
The Mediterranean diet is rich in plant-based and processed food. It also prevents certain cancers from occurring. A study of more than 500 adults over 12 months found that higher adherence to a Mediterranean diet was associated with greater weight loss maintenance.
Overall advantages of the Mediterranean diet:
It is simple and flexible.
It may protect you against chronic illnesses.
It doesn't exclude any foods.
A plant-based diet consists of consuming a variety of types of plants while limiting animal products. Most plant-based diets don't eliminate meat or other animal products, unlike vegan and vegetarian diets.
Generally, these foods should only be consumed in moderation and do not form the basis of the diet.
Plant-based diets possess a high fiber content, meaning they contain fruits, vegetables, and whole grains that are tough for the body to digest. Consuming fiber helps you feel full between meals, thus promoting weight loss.
Plant-based diets seem more effective at losing weight and improving blood sugar levels, cholesterol levels, and inflammation than conventional diets.
Overall advantages of a plant-based diet:
Compared to vegan or vegetarian diets, it is less restrictive.
Increases the availability of nutrient-dense plant foods
It reduces inflammation and lowers cholesterol and blood sugar levels
The WW diet program, or Weight Watchers, is a points-based weight loss program that promotes long-term, sustainable weight loss. Depending on the nutritional content of the food or drink, each member is given a specific number of Personal Points each day.
In addition to Zero Point foods, some foods do not count towards your Personal Points budget. For people trying to lose weight, WW may be a good option, as the program allows you to dine out and eat what you like.
It is estimated that WW members lose 1–2 pounds (0.5–1 kg) per week, though it may vary from person to person. Some studies have also shown that WW promotes long-term, sustainable weight loss.
People who follow a WW plan must eat within certain limits to reach their target weight, though no particular food group is restricted.
A point system calculates the value of different foods and beverages based on the calories, fat, and fiber they contain. You must follow your daily point allowance while striving to reach optimal weight.
Researchers analyzed 45 studies and concluded that people who followed the WW diet lost 2.6% more weight than those who followed standard counseling. WW members are also more likely to achieve and maintain weight loss after several years than those following other diets.
Overall advantages of the WW diet:
A points-based system allows it to be tailored to your needs.
It provides several options, including group workshops and individual coaching
Fruits, vegetables, nuts, seeds, and fish are foods that help reduce inflammation. These foods are rich in antioxidants, polyphenols, and heart-healthy fats.
In addition to limiting foods that aggravate inflammation, anti-inflammatory diets usually restrict highly processed products, fried foods, and sugar-sweetened beverages.
As studies show, increased consumption of anti-inflammatory foods can help you lose weight and manage PCOS symptoms such as menstrual cycle irregularity and infertility.
Overall advantages of an anti-inflammatory diet:
It may improve PCOS symptoms by reducing inflammation.
It promotes nutrient-rich foods.
In this diet, all food groups are included, and none are excluded completely.
The DASH diet is a diet designed to promote weight loss, reduce blood pressure, and prevent heart disease. DASH diet promotes wholesome foods like fruits and vegetables, lean proteins, and whole grains and limits red meat, sugar, salt, and fats.
More specifically, the DASH diet specifies how many servings of each food group you should consume daily. You should also limit your sodium intake to 2,300 mg per day.
The DASH diet resulted in greater weight loss and belly fat loss among participants in 13 studies compared to other calorie-restricted diets.
Researchers have shown that the DASH diet lowers blood pressure levels and reduces risk factors for heart disease. Additionally, it may lower your risk of colorectal and breast cancer.
In another 12-week study of obese adults, the DASH diet reduced total body weight, percent fat, and absolute fat mass while preserving muscle strength.
Overall advantages of the Dash diet:
In addition to losing weight, it reduces heart disease.
It helps you to balance the consumption of sugar, fats, etc.
In the Vegetarian diet, the emphasis is on nutrient-dense foods such as nuts, seeds, and legumes. Plant-based proteins are also included, such as canned beans, lentils, tofu, and tempeh. They can serve as an inexpensive substitute for meat, poultry, and seafood. You may also eat eggs, milk, yogurt, cheese, and honey if you follow a vegetarian diet, but this varies by individual preferences and needs.
According to research, a vegetarian diet may help you lose weight and improve your diet quality. Moreover, a recent study examined nearly 11,000 individuals and found that those following a low-meat diet were likely to have a lower BMI than those who ate meat.
Overall advantages of the Vegetarian diet:
Nutrient-dense foods are promoted in this diet program.
You can easily customize it to suit your taste and preferences.
You can follow various diets to lose weight and gain health benefits. In addition, most people eat according to a Mediterranean diet, WW (Weight Watchers), DASH (Dietary Approaches to Stop Hypertension), and plant-based diets. It's up to you to choose the diet that works best for you out of the ones listed above.
In this way, you are more likely to stay committed to it in the long run. It's always a good idea to talk about your health history with your doctor before starting any new diet. Your doctor can help you decide what plan would be most appropriate.