Seven Healthy Weight – Loss Diets That Actually Work. Here are seven diets to help you lose those pounds in a healthy way. It includes filling up on vegetables, fruits, 100% whole grains, and lean protein from seafood and eggs. The best part – you can enjoy your dessert and wine!
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7 Weight Loss Diets
! A healthy weight-loss plan is essential because your body needs the energy to function at its best. If you are someone trying to lose weight,you have come to the right places to help you lose those pounds in a healthy way.
1.The Mediterranean Diet
According to the 2019 U.S. News & World Report Best Diets, the Mediterranean diet is ranked No. 1 on the list of Best Diets Overall. This diet is not a traditional weight-loss plan that has you counting calories, limiting your portions or foods you could eat. It includes filling up on vegetables, fruits,100% whole grains, and lean protein from sea food and eggs. And the best part – you can enjoy your dessert and wine! Yes, you heard that right. Why does it work? It replaces butter with healthy fats such as olive oil and canola oil. Red meat is replaced with heal there options such as tuna, mackerel, or salmon. It also limits the intake of processed foods which usually have high sugar and sodium content, and we all know what that does to our bodies. The Mediterranean diet is a delicious and healthy way to eat and a long-term solution to managing your weight.
2.The Volumetrics Diet
Developed by Dr. Barbara Rolls, a professor of nutritional sciences and obesity researcher at Penn State, researchers have consistently ranked the Volumetrics Diet as one of the best weight-loss plans. The diet revolves around the idea of consuming fewer calories. Those following this plan stick to food low in calories and high in fiber and water content. Soups, big portions of vegetables, and fruits make up for the diet. All food is divided into four groups. The idea is to eat mostly from groups one and two, keep portion sizes small for foods in group three, and minimize choices of foods from group four. Group 1: Non-starchy fruits and vegetables,non-fat milk, and soup (broth-based). Group 2: Starchy fruits and vegetables, grains,breakfast cereal, low-fat meat, legumes, low-fat dishes like chili and spaghetti. Group 3: Meat, cheese, pizza, fries, salad dressing, bread, and cake. Group 4: Crackers, chips, chocolate, cookies, nuts, butter, and oil. The best part about this diet – no food is off-limits till you enjoy it in moderation.
3.The DASH Diet
The doctor-backed DASH diet stands for Dietary Approaches to Stop Hypertension. According to the National Institute of Health,the DASH diet scored a 3.3 out of 5 in the Weight Loss Effectiveness category and 4.5 out of 5 in the Health Usefulness category. While it was initially developed to prevent and lower high blood pressure, there have been several studies proving that following this diet can help you shed those extra pounds. According to the renowned dietician and author Jennifer Koslo, this diet lowers the risk of heart diseases while helping you with weight loss. It emphasizes portion control with good servings of vegetables, fruits, whole grains, and lean protein that provide the right amount of nutrients. The tricky part – you have to limit sugar consumption, sodium in take and reduce alcohol consumption. The diet also emphasizes the importance of exercise and getting plenty of rest. This one is not a short-term fad diet. Look at it more as a lifestyle change.
4.The Keto Diet
This weight-loss plan focuses on extremely low-carbs and high-fat foods where only 5% of your calorie in take comes from carbs. The goal is to send your body into ketosis. According to Medical News Today, Ketosis is a state in which the body is forced to break down fat instead of glucose to produce energy. Food in this plan include: 1. Meats like poultry, fish, and eggs. 2. Higher-fat dairy such as butter, cheese, and cream. 3. Healthy fats like oils, nuts, and seeds. 4. Vegetables that are low in carbohydrates,including tomatoes, onions, green vegetables, and peppers. Anything that would increase the carbs intake to more than 5% is avoided, including grains, fruits, and refined sugars and sweeteners. While it may lead to a quick weight loss,this is a short-term diet. Experts don’t recommend it for extended periods or for everyone since it lacks nutritional variety. Our advice on this one – consult your doctor before trying it.
5.The Paleo Diet
This is short for The Paleolithic diet. It’s sometimes called the stone-age diet. The idea is that you eat the same foods as our ancestors. This is more of a hunter-gatherer type of diet, before we relied on any kind of agriculture. While there isn’t any solid guidelines about exactly what our ancestors ate, this diet discourages eating anything processed as well as anything that contains an unnatural amount of sugar. Instead it encourages one to focus on whole foods, fruits, nuts, seeds, things you would find in a foraging type of environment. The Benefits: Studies from PUBMED show that paleo diet can have big results when it comes to weight loss, and studies say that people who participate in the paleo diet consume between 300-900 fewer calories each day. Studies published in PUBMED also say that this diet can possibly reduce cholesterol, blood pressure, blood sugar and other risk factors that are linked to heart disease. One of the downsides seems to be that this diet doesn’t allow you to eat any whole grains, or legumes which are generally pretty healthy.
6.The Vegan Diet
The vegan diet, is really more than a diet, it ties into a lifestyle that doesn’t use any products, or consume anything that is made from animals. Vegan diets are completely plant based, so the challenge is balancing your diet so you still get all the necessary vitamins and nutrients. Today there any many meat alternatives to choose from. Some popular choices include to mushrooms,and tempeh which can replace what meat usually provides. The Benefits: MEDICAL NEWS TODAY says the vegan diet can be really great for you. Animal fats can potentially have harmful effects depending on how they’re consumed. Eating a purely plant based diet has lots of nutrients you body needs. The negative side of the vegan diet is that they can be lacking in certain vitamins if not planned properly. Vegans can sometimes be lacking in vitamins like iron, vitamin D, zinc and others. However if you do your homework, and plan a balanced diet, you can have a very healthy diet and can lose weight in the process as vegan diets are known to reduce calories.
7.Low Carbs Diets
Low carbs diets, can come in all shapes and sizes. They’ve been popular for a really long time and are basically exactly what they say. You reduce your carbs intake, and force your body to use the stored fats as energy instead of the regular card you’d normally be ingesting. The benefits: weight loss is the main benefit of this one. Because you’re ingesting less carbs than you’re burning you’re bound to lose weight. These types of diets are also great for getting rid of belly fat, which, according to PUBMED can be very dangerous and can become impacted around a person’s organs. Once you get into a routine, you will start to find yourself getting less hungry which will also help you consume less calories. What to watch out for: The negative side of this diet is that it’s not for everyone. This diet can be really hard and getting past the point of being hungry, or not feeling yourself, can really affect some people. And for the tip we promised you in the beginning– Pair your diet plan with a little activity or rather some weight training. Exercising is the key to losing those extra pounds FASTER! You don’t have to sweat it out in the gym for hours. Add a 15-30 minute walk to your daily schedule or some weight training twice a week, and you are all set.
Have you tried any of these diets? Did you like them? Tell us about your experiences with dieting in the comments section below.