Every year several new weight loss diets emerge by nutrition experts across the globe. These diets are evaluated on the basis of various factors. Some of the factors are safety and nutrition, protection against diseases, and most importantly promoting weight loss. Although some diets require a lot of intricacies while following them, there are others that are pretty straightforward. Some may require label reading, tallying calorie points, food restrictions, and food preparation. Check our review to see which one will better suit your lifestyle.
Popular weight loss diets across the globe:
The Mediterranean diet is one of the best diet plans that has been around since 1960's and has been associated with a reduced risk factor for cardiovascular diseases. It is one of the most recommended diets by the World Health Organisation and nutrition experts around the world. Moreover, this diet includes the consumption of vegetables, fruits, whole grains, lean meat, fats, moderate consumption of dairy, and very limited intake of red meat. Since it emphasizes on having red wine as part of its diet very occasionally, you can be sure to never miss out on the fun.
The DASH diet plan aims to lower high blood pressure by high consumption of fruits, vegetables, lean protein, whole grains, low-fat, and dairy. Since this diet requires you to avoid saturated fat, processed food, sugary beverages, certain types of oil, less salt, and full-fat dairy, it is can be challenging for some to follow on a daily basis. However, a major benefit of the DASH diet is that it reduces your sodium intake and helps prevent heart diseases, stroke, diabetes, osteoporosis, and cancer. The DASH diet can be used as a lifestyle overhaul and can teach you healthy eating habits for long term results.
Similar to the Mediterranean diet, the Nordic diet is based on a balanced consumption of berries, legumes, potatoes, whole grains, nuts seeds, fish, seafood, and low-fat dairy. One of the primary differences from the Mediterranean, instead of olive oil, the Nordic diet requires rapeseed (canola) oil. These are the oil that contains monounsaturated fat in high quantities that is good for the heart. Another factor of the Nordic diet is that it has an emphasis on sourcing your food from local farmers and vendors to reduce your carbon footprint, making it healthy and earth-friendly.
Weight Watchers is a very popular diet that has made the test of time. It has been promoted by celebrities like Oprah Winfrey, Charles Barkley, and most recently DJ Kahled. This diet has a point or a grading system where food is given a number of points, and people following this diet should aim for the specific number. Food with a high amount of nutrition and more filling power has lower points in this grading system whereas food like sweets has more points. It's a great plan for those who like a structured diet and to follow instructions.
The banting diet revolves around the high-fat and low carb food method to shed extra body fat. This diet focuses on increasing fat consumption while decreasing the carb intake in order to burn saturated in the body. Since it requires a high amount of fat consumption, it is not recommended for people with heart conditions. Since foods high in fat tend to raise insulin levels, cause hormone disruption, and metabolic irregularity, it not recommended as a long term solution. The founder William Banting who published a letter back in 1869, found that removing starches and sugars from his diet helped him lose 1 lb of weight per day. He also encouraged alcohol mainly sherry or claret wine. The diet was recently rediscovered by Tim Noakes who has updated the diet for modern times. He is known as fan of high fat low carb diets and claims that saturated fat and cholesterol are not responsible for all the lifestyle conditions and diseases that they have been blamed for.
No popular weight loss diet guide would be complete without the ketogenic diet. This is another diet pulled right out of the diet history books. It was originally created in 1923 by Dr. Wilder as a treatment for epilepsy. The new and updated version has a lot of old characteristics. However, the main goal is to get your body in a state of ketosis where the body burns the fat reserves due to lack of carbohydrates. This is achieved by a very limited amount of carb intake, less than 5% of your daily diet. Also, keto is low in protein at only 20%, and high in fat with 75% of daily intake from dietary fat. The method is unconventional however millions swear by how effective it is for short term weight loss.
The TLC diet stands for Therapeutic Lifestyle Changes. The suggested changes aim to cut down on high cholesterol consumption along with lowering saturated fats consumption to help fight heart conditions. Since this diet encourages to eat more fiber, it is very good for your metabolism and digestion along with burning fat for a healthier life. Additionally, the TLC diet is one of the consistently ranked number-one diets by health experts around the globe. Since this diet aims to regulate blood levels of total bad LDL cholesterol in order to keep the arteries clear and optimize heart health, it reduces the risk of heart diseases and stroke. The dietary intake consists of high levels of fruits, vegetables, whole grains, legumes, nuts, and seeds along with a moderate intake of fish poultry and lean cuts of meat. However, it works best with regular exercise and a weight control regime and is recommended to be embedded as a lifestyle rather than a fad diet.
This diet encourages people to take a closer look at the energy density present in the food that is basically the number of calories that each portion of food contains. Food with high energy density naturally contains a lot of calories, whereas low energy density foods have a lower amount of calories. This weight loss diet focuses on low energy density with high water content, which, for example, comes from fruits and vegetables. Moreover, low-calorie food with higher water content is ideal to combat fatigue, hunger, and depression that other fitness diet does not offer. Furthermore, this diet encourages the combination of water and fiber together to increase the sense of fullness and does not ban any kind of food. Volumetrics allows you to enjoy whatever you want to eat as long as you stick to the recommended calorie intake throughout the day.
The MIND diet is a mix of Mediterranean and DASH diet that helps to prevent Alzheimer’s disease by protecting the brain and curbing brain decline. Additionally, this diet recommends the consumption of green leafy vegetables, nuts, whole grains, poultry, and olive oil. Moreover, it requires avoiding food that belongs to the five food groups like red meat, cheese, sweets, and fast food that has saturated fat and a high amount of cholesterol. This diet focuses on the intake of natural foods while limiting unhealthy fats and red meat. It is aimed to lower hypertension along with a reduction in sodium intake to combat high blood pressure. Also, it is known to reduce Alzheimer's by 53% in one research study conducted amongst seniors who followed the diet moderately well. It also helps to reduce high blood sugar along with encouraging higher consumption of probiotics in the dietary plan.
Plant-based Indian diet plan
This plant-based diet helps to speed up the process of weight loss along with promoting good health. Since this diet involves a lot of spices that are generally very good for health, there are some spices that promote weight loss that shows promising results. The plant-based Indian diet encourages the intake of vegetables, fruits, and lentils, and excludes the consumption of meat, dairy, eggs, refined sugar, oil, ghee and refined foods like bleached flour. It is similar to the vegan diet but goes a step further with the exclusion of certain types of sugar, oils, and flour. A plant-based diet plan includes a low risk of lifestyle conditions like heart diseases, diabetes, along with the power to combat diseases like cancer, along with encouraging weight loss results.
These weight loss diets are generally for people who want an overall healthy living, which is free from disease. However, it is essential to remember that these diets are not a magic bullet that will give you the desired results without any work. These diets work best with physical activity along with healthy eating. Make sure to do your research and understand the dietary guidelines before starting a new diet plan. Some of these diets are even controversial due to the unconventional eating rules incorporated in them, and you should always consult with your doctor before making a huge diet change.