Every year in the United States, millions of adults attempt to lose weight.
Dieting, along with exercise, is one of the most prevalent approaches to weight loss.
However, not all diets are made equal, making it difficult to select a weight-loss plan that is both safe and effective
This article examines 7 of the most effective weight-loss programs.
1. Consume a plant-based diet
Most plant-based diets do not completely remove meat or animal products, unlike vegan or vegetarian diets. However, these items should only be consumed in moderation and should not be the primary emphasis of one's diet.
Fiber is found in plant-based foods such as fruits, vegetables, and whole grains, and it is particularly abundant in plant-based diets. Fiber keeps you full between meals, which aids in weight loss.
Over 18 weeks, persons who followed a plant-based vegetarian diet lost 4.5 pounds (2 kg) more than those who followed a non-vegetarian diet, according to a study of 12 research.
A study of 32 trials indicated that plant-based diets were more effective for weight loss than conventional diets and that they also led to better blood sugar control, cholesterol levels, and inflammatory control.
2. A low-carbohydrate diet
Carb-restricted diets are frequently prescribed for people with type 2 diabetes to help with blood sugar control and weight loss.
There are numerous different carb-restricted diets, but most of them involve limiting sugary or carb-rich meals like desserts, candies, bread, and pasta.
Although some carb-restricted diets, such as the Atkins or ketogenic diets, require you to cut your carb intake to 20–50 grams per day, low carb diets are defined as any diet with less than 130 grams of carbohydrates per day.
A low-carb diet was found to be more helpful than a low-fat diet in reducing blood sugar levels in 49 patients with type 2 diabetes in one study. Furthermore, after three months, it resulted in lower cholesterol and a lower body mass index (BMI).
Another study of 124 persons with type 2 diabetes revealed that sticking to a low carb, high-fat diet resulted in better blood sugar control and weight loss when compared to a control group.
3. A low-carbohydrate diet
Low-carb diets limit carbohydrate intake, which includes high-carb meals like bread, pasta, and sweets.
Reduced insulin sensitivity may have a role in the development of polycystic ovarian syndrome, according to some studies (PCOS)
As a result, low-carb diets are frequently prescribed to assist increase insulin sensitivity and controlling PCOS symptoms.
According to an analysis of eight studies, following a low-carb diet can help people with PCOS lose weight and enhance hormone levels.
Furthermore, a review of seven research found that low-carb diets can assist women with PCOS to balance their hormones and enhance their fertility.
4. Eat a DASH diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a meal plan designed to help people lose weight, lower blood pressure, and prevent heart disease.
Fruits, vegetables, lean proteins, and whole grains are all recommended as part of the diet.
Red meat, as well as foods heavy in added sugar, salt, or fat, are restricted.
Participants on the DASH diet lost more weight and belly fat for 8–24 weeks than those on other calorie-restricted diets, according to an analysis of 13 research.
Blood pressure, total cholesterol, and LDL (bad) cholesterol are all risk factors for heart disease, and the DASH diet has been found to lower these.
5 Alternate-day fasting
Intermittent fasting comes in a variety of forms and variations, but the majority of them entail restricting food consumption for 14–24 hours at a time.
According to some research, intermittent fasting may be especially beneficial for women going through menopause.
It has been demonstrated to aid weight loss in the same way that calorie restriction does, and it may also help stimulate fat-burning.
Intermittent fasting may also assist to lower insulin resistance and regulate blood sugar levels, which are both advantageous during menopause.
Furthermore, another study suggests that intermittent fasting may benefit mental health during menopause by boosting self-esteem, lowering stress, and alleviating anxiety and depression symptoms.
According to several research, intermittent fasting has different effects on men and women, implying that women may be more sensitive to the effects of fasting.
As a result, a more relaxed approach to fasting, such as intermittent fasting a few times a week, consuming a limited number of calories during fasts, or restricting fasting periods to 14–16 hours at a time, may help women.
To get the most out of your fasting, make sure you eat a healthy, balanced meal while you're not fasting.
6. A pescatarian is a person who eats only fish.
The pescatarian diet consists primarily of plant-based foods, with fish and seafood thrown in for good measure.
Pescatarian diets come in many forms, but the majority of them omit meat and poultry from the diet while including other animal products such as fish, eggs, dairy, and honey.
Pescatarians had a lower BMI and a better diet quality than non-vegetarians, according to studies.
The diet may be especially useful for people with thyroid problems like hypothyroidism since it increases the eating of seafood high in selenium, a mineral required for thyroid hormone production.
In addition, fish like cod and tuna can help prevent iodine deficiency, which is another risk that might cause thyroid problems.
Keep in mind, however, that this diet may not be appropriate for all thyroid diseases, and those with Hashimoto's or Graves' disease may benefit from a more specialized dietary plan adapted to their specific needs.
7. Follow a vegetarian diet
Switching to a vegetarian diet can help you lose weight while also saving money.
Plant-based protein sources such as canned beans, lentils, tofu, and tempeh, for example, can be a cheaper alternative to meat, chicken, and fish.
Following a vegetarian diet can also help you lose weight quickly.
Over 18 weeks, persons who followed a vegetarian diet lost much more weight than those who followed a non-vegetarian diet, according to a study of 12 research.
Another study found that following a vegetarian diet was associated with superior overall food quality when compared to non-vegetarian diets in 75% of the trials considered.
