An estimated half of American adults try to lose weight each year.
When you want to lose weight, it is advisable to follow a diet plan, but there are so many that it can be challenging to start with one until you are sure it is correct.
Below you will find information about seven diet plans that will help you lose weight and improve the general health of your body.
1. The Mediterranean Diet
Although the Mediterranean diet was designed to improve heart health, studies have shown that it also helps lose weight.
This diet is based on fruits, vegetables, whole grains, fish, and olive oil.
Thus, in addition to helping to lose weight, the Mediterranean diet is rich in antioxidants that fight oxidative stress by neutralizing free radicals that cause cancer.
2. Low-Carb Diets
Low-carb diets restrict carbohydrates and increase the consumption of proteins and fats.
Protein consumption is important because it helps regulate the appetite, improves the metabolic process, and preserves muscle mass.
According to research, low-carb diets help you lose weight and are more beneficial than low-fat diets.
Also, low-carb diets seem to be more effective in burning belly fat.
On the other hand, the research found that low-carb diets can reduce the risk of heart disease and improve blood sugar levels.
Be aware that low-carb diets can increase LDL (bad) cholesterol levels in some cases. In addition, they are usually challenging to follow.
3. Intermittent Fasting
Intermittent fasting works by restricting the time you are allowed to eat. In this way, you can lose weight by consuming fewer calories, unless you overeat at times when you are allowed to eat.
According to one review, intermittent fasting helps you lose between 3% and 8% of body weight in a period of 3-24 weeks. Also, it can reduce the waist circumference by 4-7%.
On the other hand, another study found that intermittent fasting helps burn fat while preserving muscle mass, which improves metabolism.
It is noteworthy that intermittent fasting also has other benefits since it is associated with anti-aging effects, increased insulin sensitivity, reduction of inflammation, among others.
4. Plant-Based Diets
There are different types of plant-based diets. Vegetarianism, for example, eliminates meat consumption but continues to consume animal products such as eggs and milk.
Regarding veganism, eliminate the consumption of all products of animal origin, from meat to honey, gelatin, dairy products, etc.
A popular option is the flexitarian diet, which focuses on fruits and vegetables but allows the occasional consumption of protein and animal products.
According to research, plant-based diets help you lose weight.
In fact, a review found that people who follow a plant-based diet lose more weight than people who include animal products in their diet.
The reason for this is that plant-based diets are rich in fiber, which helps you feel full for longer while providing fewer calories.
Other benefits of following a plant-based diet are reducing the risk of chronic diseases and caring for the environment.
Among the adverse effects, while plant-based diets are healthy, they can restrict nutrients essential to health.
5. The Paleo Diet
The Paleo diet involves eating whole foods and restricting your intake of processed foods, sugar, and dairy.
According to research, the Paleo diet helps you lose weight and reduces belly fat.
Also, as it is rich in protein, the Paleo diet is more filling than other diets.
On the other hand, following a Paleo diet reduces the risk of heart disease.
Keep in mind that while the paleo diet is healthy, it restricts numerous foods that provide us with beneficial nutrients.
6. Low-Fat Diets
In general, low-fat diets restrict fat intake to 30% of your daily calories.
There are also ultra-low-fat diets that involve consuming under 10% of calories.
Because they are low in calories, they help you lose weight.
According to a review, following a low-fat diet generates small but relevant changes in weight.
However, while a low-fat diet appears to be as beneficial as a low-carb diet, this one is more effective on a day-to-day basis.
But keep in mind that low-fat diets provide other benefits, such as reducing the risk of heart attack, reducing inflammation, and improving diabetes markers.
Finally, you need to know that restricting your fat intake too much can lead to problems in the long run.
7. The DASH Diet
The Dietary Approaches to Stop Hypertension (DASH diet) was created to regulate blood pressure levels.
It focuses on whole foods and is low in sodium, fat, and added sugar.
According to research, the DASH diet is beneficial for weight loss. In fact, one study found that the DASH diet helps you lose more weight than a control diet.
In addition, the DASH diet has other benefits as it lowers blood pressure levels, fights depression, and reduces the risk of cancer.
Keep in mind that while it helps to lose weight, consuming so little salt can increase insulin resistance.
