Not all diets solely focus on weight loss. The best weight loss plans also strengthen your body and mind. The hardest part is researching and identifying a solution that meets your needs. Diets have other uses besides weight loss. Changing your diet is not only an effective strategy for weight loss, but it can also serve as a springboard for other healthy lifestyle changes.
However, getting started may be challenging due to the abundance of diet regimens. Individuals have varying needs and will respond better to various diets in terms of viability and efficacy. Some diets try to lower your hunger so you eat less, while others advocate cutting back on calories, carbs, or fat. Some people, rather than limiting certain foods, concentrate on shifting to a healthier eating pattern and way of life.
If you want to improve your health in general, here are the top nine diet plans to consider.
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DASH diet
DASH stands for “Dietary Approaches to Stop Hypertension,” and it’s an eating regimen developed to treat and prevent hypertension. Fruits, vegetables, whole grains, and lean proteins are highlighted. It has a little bit of salt, red meat, added sweeteners, and fat. Some people have reported significant weight loss while following the DASH diet, despite the fact that it is not specifically designed for that purpose.
Health benefits
In addition to lowering blood pressure, the DASH diet has been found to improve several other cardiovascular risk factors. As an added bonus, it has been linked to a reduced risk of developing breast and colorectal cancers. The DASH diet has been shown to aid in weight loss as well. For instance, a meta-analysis of 13 trials indicated that those who followed the DASH diet lost more weight than those who followed a control diet over a period of 8-24 weeks.
Functions
The DASH diet stresses the need to adhere to certain dietary guidelines. Depending on your calorie needs, you should eat somewhere between one and three servings every day. On the DASH diet, for instance, daily intake would consist of:
- five portions of greens
- 5 portions of fruit a day
- seven servings of whole grains and other nutritious carb sources
- 2 cups of low-fat milk, yogurt, or cheese
- less than two portions of lean meat each week
Limitations
People with high blood pressure may be able to lose weight and lower their blood pressure by following the DASH diet, but there isn’t a clear link between the amount of salt they eat and their blood pressure. Studies have shown that eating too little salt can make insulin resistance worse, and a low-sodium diet isn’t right for everyone.
Following a low-sodium diet like the DASH plan is advisable for people with high blood pressure or other health issues that too much sodium either helps or makes worse (16). More study needs to be done in this area to find out how a low-sodium diet affects insulin resistance in people who don’t have high blood pressure.
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Intermittent fasting
Intermittent fasting is a way to eat that involves eating and not eating at different times.
There are different kinds, like the 16/8 way, which says you can only eat calories for 8 hours a day. The 5:2 method limits your daily calorie intake to between 500 and 600 calories twice a week. Intermittent fasting is mostly known as a way to lose weight, but it may also be very good for your body and brain.
Health benefits
Many health benefits, including anti-aging effects, enhanced insulin sensitivity, better brain function, and lower inflammation, have been attributed to intermittent fasting. Intermittent fasting has been shown to improve heart health and lifespan in animal and human research. A meta-analysis found that intermittent fasting led to weight loss of 0.8%-13% over the course of 2 weeks-1 year. Compared to many other approaches, this is an extremely high proportion.
Functions
One easy strategy to cut back on calories is to try intermittent fasting, which limits when you can eat. You can lose weight if you do this, but only if you don’t overeat during your “free eating” times.
Limitations
Most people in good health can intermittently fast without worry. Those who are diabetic or otherwise vulnerable to low blood sugar levels should consult a doctor before beginning an intermittent fasting regimen. Among these communities are those women who are diabetic, underweight, anorexic, pregnant, and breastfeeding.
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Low-carb diet
Carbohydrate-restrictive diets are currently among the most popular ways to shed extra pounds. The Atkins diet, the ketogenic diet (or keto diet), and the low-carb, high-fat diet (or LCHF diet) are all examples of such eating plans.
Health benefits
High cholesterol and blood pressure levels are two risk factors for cardiovascular disease that may be mitigated by following a low-carb diet, according to available research. Type 2 diabetics may also see an improvement in their blood sugar and insulin levels. Low-carb diets have been shown to help with weight loss, and some research suggests they may even be more effective than low-fat diets.
Functions
In favor of protein and fat, low-carb diets limit carbohydrate consumption. They contain more protein than low-fat diets, which is beneficial since protein suppresses appetite, speeds up the metabolism, and protects lean body mass. Ketogenic diets, like Atkins, force the body to switch from using carbohydrates for fuel to utilizing fatty acids, or ketones. Ketosis describes this metabolic state.
Limitations
There is some evidence that low-carb diets can increase levels of cholesterol. Some people have trouble digesting food when they follow a very low-carb diet, and the diet itself can be challenging to stick to. Ketoacidosis is a potentially lethal metabolic disorder that can occur in extremely unusual cases when a very low-carb diet is followed.
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Mayo Clinic Diet
The Mayo Clinic Diet stands as a beacon of evidence-based health guidance, offering a holistic approach to wellness that extends beyond mere weight loss. Developed by experts at the renowned Mayo Clinic, this diet emphasizes sustainable habits and empowers individuals to make lasting changes for a healthier life.
Health benefits
There isn’t much research about how the Mayo Clinic Diet helps your health. But the Mayo Clinic says that people should lose about 10 pounds in the first two weeks and up to 2 pounds in the second phase. Since eating more fiber can make you feel fuller, the Mayo Clinic Diet may help you lose weight by making you feel fuller. It might also make you less likely to get type 2 diabetes.
Functions
The Mayo Clinic Diet is more of a lifestyle change than a quick fix. It doesn’t tell you to stop eating certain foods. Instead, it uses a grid to encourage exercise and show how much of each food you should be eating. The base of the pyramid is made up of fruits, vegetables, and exercise. The next layer is made up of carbs, then protein and dairy, then fats, and finally sweets.
Limitations
The monthly fee is worth it because the digital edition of the program provides you with meal planning, recipes, a food tracker, virtual group sessions, at-home workouts, and more.
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Mediterranean diet
The Mediterranean diet has been held up as ideal for many health and longevity indicators. This is due to the long-term viability and usefulness of dietary supplementation.
Health benefits
The focus on whole, minimally processed foods and plants in this diet has been linked to improved health and longevity. There is evidence linking the Mediterranean diet to a reduced risk of developing some malignancies. The Mediterranean Diet was developed to reduce the risk of cardiovascular disease, but multiple studies have shown that the diet’s emphasis on plant-based foods and low-saturated fats can also help with weight loss.
After a year on the Mediterranean diet, more weight was lost than on a low-fat diet, according to a meta-analysis of five trials. The weight loss outcomes were comparable to those seen with a low-carb diet.
Functions
The Mediterranean diet is based on the typical eating habits of people in countries like Italy and Greece. It has a lot of whole grains, nuts, lentils, fruits and vegetables, fish, and olive oil. Moderate consumption of red meats and other foods is recommended, whereas foods like chicken, eggs, and dairy products can be enjoyed freely. Further, the restrictions of the Mediterranean diet include highly processed foods, white flour, sugar, processed meat, trans fats, and refined grains.
Limitations
Given the Mediterranean diet’s relatively low emphasis on dairy products, it’s especially important to get enough calcium and vitamin D through other means.
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MIND Diet
Combining the Mediterranean and DASH diets, the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet promotes healthy brain function.
Health benefits
In addition to lowering Alzheimer’s disease risk, the MIND diet has been shown to improve cognition more effectively than other plant-rich diets. The MIND diet has also been shown to reduce the rate of cognitive decline and increase resilience in the elderly.
Functions
The MIND diet, like the flexitarian diet, does not prescribe a precise set of foods to eat but rather recommends consuming 10 items known to improve cognitive function. Weekly MIND eating consists of green leafy veggies, six times a week or more, non-starchy vegetables, and serving at least five portions of nuts every day. In addition to those foods, it recommends eating fruits and vegetables, fish, and poultry
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Plant-based and flexitarian diets
Most people who want to follow a plant-based diet do so in one of two main forms: vegetarianism and veganism. But there are also plant-based diets that give you greater leeway, such as the flexitarian diet. A small amount of meat and other animal products are permitted on this diet plan.
Health benefits
Improvements in metabolic health markers, lower blood pressure, and a decreased risk of type 2 diabetes are just some of the chronic disease risks that have been linked to plant-based diets. They aid in weight loss as well. Weight loss, improved metabolic health, and lower blood pressure are just some of the potential benefits of adopting a flexitarian lifestyle.
Functions
Vegetarian diets often forbid all forms of animal consumption while permitting dairy items. Dairy, butter, and even byproducts like honey are typically off-limits on vegan diets. The flexitarian diet is more of a way of life than a diet because there are no hard and fast rules or recommendations regarding caloric intake or macronutrient distribution.
Limitations
Vegetarianism and veganism are two examples of diets that are high in plants but can be challenging to maintain, especially for those coming from a meat-centric diet.
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Volumetrics diet
The Volumetrics diet, which nutritionist Barbara Rolls created at Penn State University, is more of a way of life than a diet.
Health benefits
The goal of the Volumetrics diet is to promote a more well-rounded eating pattern and reduce the likelihood of nutritional deficiencies by recommending foods that are low in calories but abundant in fiber, vitamins, and minerals.
Functions
To aid with weight loss, the diet suggests loading up on nutrient-rich foods that are also low in calories and high in water content. Candies, nuts, cookies, seeds, and oils, all of which are high in calories, are restricted.
Limitations
Understanding Volumetrics, which includes learning about the calorie levels of foods in relation to portion sizes and nutritional levels, is essential for success on the Volumetrics diet, which may be beneficial for health and weight loss.
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WW
WW, formerly known as Weight Watchers, is a well-known diet and exercise plan. A person following the WW plan can eat whatever they want as long as they stay under their daily point allotment, but there are no food restrictions.
Health benefits
There are a lot of studies showing that the WW program works for weight loss. Those who followed the WW diet, according to a meta-analysis of 45 trials, lost 2.6% more weight than those who received normal counseling. People who participate in WW programs have also been demonstrated to have a higher rate of success at keeping off excess weight over the long term, as opposed to those who follow alternative diet plans.
Functions
Depending on their calorie, fat, and fiber content, foods and drinks are given a point value in WW’s point-based system. Maintaining a healthy point balance is essential as you progress toward your weight loss goal.
Limitations
Depending on the WW plan you choose and how long you expect to use it, the program might get pricey. Significant weight loss and therapeutic advantages may not be shown for up to 52 weeks, according to studies.
Selecting the right diet plan is a personal journey that requires careful consideration of your health goals, preferences, and lifestyle. Each of these nine diet plans offers unique advantages, and the key is to find the one that resonates with you and supports your overall well-being. Remember that consulting with a healthcare professional or registered dietitian before making any significant dietary changes is crucial to ensure that your chosen diet aligns with your individual needs.