diets for weight loss

 Many diets offer benefits that go beyond weight loss. The best weight loss programs  also improve your overall health. The biggest challenge is finding the right one  for you.  Diets aren't just for weight loss. While changing your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on  health, and living a healthy life. more active. However, the large number of  diet plans available can make it difficult to get started. Different diets are more appropriate, long-lasting, and effective for different people. 

  Some diets aim to reduce your appetite to reduce your food intake, while others suggest limiting your  calories and carbohydrates or fats. Some focus more on certain eating habits and lifestyle changes, rather than restricting certain foods. 

 Plus, many offer health benefits that go far beyond weight loss.  Here are the 9 best diets to help  improve your overall health. 

  1.  Mediterranean Diet 

 The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness and longevity. This is based on its nutritional benefits and durability. 

 How it works 

 The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is very rich: 

 

 vegetable 

 fruit 

 cereals 

 fish 

 nuts 

 lens 

 olive oil 

 Foods such as poultry, eggs and dairy products must be consumed in moderation and red meat is limited. 

 In addition, the Mediterranean diet restricts: 

 

 refined grains 

 trans fat 

 processed meat 

 add sugar 

 other highly processed foods 

 Health benefits 

 This diet that emphasizes minimally processed foods and plants has been linked to a reduced risk of many chronic diseases and increased longevity. Studies have also shown that the Mediterranean diet has a preventive effect on some cancers (1). 

 Although the diet is designed to reduce the risk of heart disease, many studies show that eating a plant-based diet high in unsaturated fats can also help with weight loss (2). 

  A systematic review that analyzed five different studies found that compared with a low-fat diet, the Mediterranean diet resulted in more weight loss after 1 year. Compared to a low-carb diet, it yielded similar weight loss results (3). 

 A study of 500 adults over 12 months found that greater adherence to the Mediterranean diet was associated with two times more likely to maintain weight loss (4). 

 Additionally, the Mediterranean diet encourages eating plenty of antioxidant-rich foods, which can help fight inflammation and oxidative stress by neutralizing free radicals (5). 

 Other benefits 

 Recent studies have also shown that the Mediterranean diet is associated with a reduced risk of mental disorders, including cognitive decline and depression (6). 

 Eating less meat  also means eating more sustainably for the planet.  2. The DASH . Diet 

 Dietary Approaches to Stopping Hypertension, or DASH, is a diet designed to help treat or prevent high blood pressure,  known as clinical hypertension.  

 It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It's low in salt, red meat, added sugars, and fat. 

 Although the DASH diet is not a weight loss diet, many people say they have lost weight. How it works 

 The DASH Diet recommends specific servings of different food groups. The number of servings you are recommended to eat depends on your daily calorie intake. 

  For example, the average person following the DASH diet will eat about: 

 

 five servings of vegetables 

 five servings of fruit 

 seven servings of healthy carbs like whole grains 

 two servings of low-fat dairy products 

 two or less servings  of lean meat 

 Also, eat nuts  two to three times a week (7). 

 Health benefits 

 The DASH diet has been shown to reduce blood pressure levels and several risk factors for heart disease. Additionally, it may help reduce the risk of breast and colorectal cancer (7, 8, 9, 10, 11). Studies show that the DASH diet can also help you lose weight. For example, one analysis of 13 studies found that people following the DASH diet lost more weight within 8 to 24 weeks than those following a control diet (12). 

 Another 12-week study in obese adults  found that the DASH diet reduced total body weight, body fat percentage, and absolute fat mass in study participants while maintaining a healthy weight. maintain muscle strength (13). 

 Other benefits 

 In addition to weight loss, the DASH diet may help combat symptoms of depression (14). 

 An 8-year comparative study  found that even moderate adherence to the DASH diet was associated with a reduced risk of depression (15). Defect 

 Although the DASH diet may help with weight loss and lower blood pressure in people with hypertension, there is mixed evidence about salt intake and blood pressure.  

 Eating too little salt has been linked to increased insulin resistance, and a low-sodium diet is not the right choice for everyone. 

  A low-sodium diet like the DASH diet is more suitable for people with hypertension or other health conditions that require or limit sodium (16). 

 More research is needed in this area to understand how a low-sodium diet might affect insulin resistance in people without hypertension.  3. Plant-based and flexible diet 

 Vegetarians and vegans are the most popular versions of plant-based diets, which restrict animal products for health, ethical and environmental reasons. 

  However, there also exist more flexible plant-based diets, such as the flexitarian diet. This is a plant-based diet that allows you to eat animal products in moderation. 

  How it works 

 The typical vegetarian diet restricts meats but allows dairy products. The typical vegan diet restricts all animal products, including milk, butter, and sometimes other by-products like honey.  The flex diet doesn't have clear rules or recommendations for calories and macronutrients, so it's more of a lifestyle than a diet. Its principles include: 

4. TAM MY diet 

 The Mediterranean-DASH Intervention for the Delayed Neurodegeneration (MIND) diet combines aspects of the Mediterranean and DASH diets to create a brain health-focused dietary model . 

 How it works 

 Like the Flexible Diet, the MIND Diet doesn't have a strict eating plan, but instead encourages the consumption of 10 specific foods that are good for the brain. 

 Each week, TAM includes eating: 

 

 six or more green leafy vegetables 

 one serving of non-starchy vegetables 

 five or more servings of nuts 

 Other foods he recommends several times a week include: 

 

 Berry 

 bean 

 olive oil 

 cereals 

 fish 

 Poultry 

 Health benefits 

 Research shows that the MIND diet can reduce the risk of developing Alzheimer's disease, and studies show that the MIND diet outperforms other plant-rich diets for cognitive improvement (20, 21). 

 Research has also shown that the MIND diet can help slow cognitive decline and improve recovery in older adults (22). It may also help delay the onset of Parkinson's disease-related movement disorders (23). 

 There are very few studies on the MIND diet and weight loss. However, because it is a combination of two diets that promote weight loss, the MIND diet can also help you lose weight.  

 One way it can help promote weight loss is by encouraging you to limit your intake of foods like: 

 

 butter 

 cheese 

 Red meat 

 Fry 

 Candy 

 However, more research is needed on the MIND diet and weight loss.  

 Other benefits 

 By combining the best of both diets, the MIND diet offers a host of benefits and offers  more flexibility than more rigorous diets.  While you can eat more than the 10 recommended food groups, the longer you stick to the diet, the better your results. 5. WW (formerly Weight Watcher) 

 WW, formerly Weight Watchers, is one of the most popular weight loss programs in the world. 

 While it doesn't restrict any food groups, people following the WW diet should eat within the daily score range to help them reach their ideal weight (24). 

 How it works 

 WW is a points-based system that assigns values ​​to different foods and beverages, based on their calorie, fat, and fiber content. As you strive to reach your desired weight, you must stick to your daily points allowance.  

 Health benefits 

 Many studies show that a WW program can help you lose weight (25). 

 For example, a review of 45 studies found that people who followed the WW diet lost 2.6% more weight than those who received standard advice (26). 

 In addition, people who follow the WW program have been shown to be more successful at maintaining weight loss after several years than people following other diets (27, 28). 

 Other benefits 

 WW allows flexibility, making tracking easier. This allows people with dietary restrictions, such as those with food allergies, to join the program. 

 Defect 

 While it allows for flexibility, WW can be expensive depending on the subscription plan and how long you plan to follow it.  

 Studies show that it can take up to 52 weeks for significant weight loss and clinical benefit (27). 

 Also, its versatility can be a downside if dieters choose unhealthy foods.  6. intermittent fasting 

 Intermittent fasting is a dietary strategy that alternates between periods of fasting and eating. 

 There are different recipes, including the 16/8 method which involves limiting your calories to 8 hours a day. There is also the 5:2 method, which limits your daily calories to 500-600 calories twice a week. 

 Although primarily known as a diet for weight loss, intermittent fasting can have powerful benefits for  your body and brain.  

 How it works 

 Intermittent fasting limits the time you are allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss  unless you compensate by overeating during the allowed meal times. 

 Health benefits 

 Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, better brain health, reduced inflammation, and many other benefits (29, 30). 

 Animal and human studies suggest that intermittent fasting can also improve heart health and prolong life (31, 32, 33). 

 It can also help you lose weight. 

  In a review of studies, intermittent fasting has been shown to result in weight loss of 0.8-13% over a period of 2 weeks to 1 year. This is a significantly higher percentage than many other methods (34). 

 Other studies have shown that intermittent fasting can boost fat burning while preserving muscle mass, which can improve metabolism (35, 36). 

 Other benefits 

 While some diets can have a lot of rules, require frequent  grocery trips, and can be difficult to follow, intermittent fasting is known as an easy diet to follow. more present. 

 Due to the nature of the diet, you'll have fewer meals  to prepare, cook, and clean up afterward. 

 Defect 

 In general, intermittent fasting is safe for most healthy adults.  That said, people who are sensitive to a drop in  blood sugar  should consult a medical professional before beginning intermittent fasting. These groups include people: 

 

 people with diabetes 

 people with low weight 

 people with eating disorders 

 who is pregnant? 

 people who are breastfeeding or breastfeeding

7. Volume mode 

 The Volumetrics Diet was created by Barbara Rolls, a professor of nutrition at Penn State University, and is intended for long-term lifestyle changes rather than a strict diet. 

  How it works 

 The diet is designed to promote weight loss by providing you with nutrient-dense, low-calorie, water-rich foods. 

 Meanwhile, he limits high-calorie foods like cookies, candy, nuts, seeds, and oils. 

  The volumetric diet divides foods into four categories based on the food's calorie density, which can be calculated using a formula created by Rolls. These categories are: 

 

 Type 1: includes  very low calorie density foods, such as non-starchy fruits and vegetables, skim milk, and broth-based soups 

 Type two: includes low-calorie foods, such as starchy fruits and vegetables, whole grains, breakfast cereals, low-fat meats, legumes, and low-fat mixes like peppers 

 Type three: includes medium-calorie foods, such as meat, cheese, pizza, bread, and ice cream 

 Type four: includes high-calorie foods, such as crackers, chips, chocolate candies, nuts, butter, and oils 

  Volumetric diet meals consist mainly of foods from categories one and two, with a limited amount of foods from categories three and four. 

  No food is completely off-limits on the Volumetric Diet and encourages at least 30-60 minutes of exercise per day.  

 Health benefits 

 The Volumetric Diet promotes nutritious foods that are low in calories but rich in fiber, vitamins and minerals, which can help increase your intake of important nutrients and protect you from nutrient deficiencies.  

 Research also links low-calorie diets with  improved diet quality (37). 

 Additionally, it limits the amount of processed foods you eat, which may reduce your risk of developing certain cancers and heart disease (38, 39). Volumetric diets can also help you lose weight. 

  A review of 13 studies involving more than 3,000 people found that a diet high in low-calorie density foods resulted in greater weight loss. Similarly, an 8-year study in more than 50,000 women found that high-calorie foods cause weight gain (40, 41). 

 Defect 

 While a volumetric diet can be effective for health  and weight loss, it requires a good understanding of volume, including knowing the calorie levels of foods relative to serving sizes and  levels. nutrition level. 

 It may be easier for some people than others.  8.  Mayo Clinic Diet 

 The Mayo Clinic diet was created by the prestigious medical organization of the same name.  

 How it works 

 Designed to be a lifestyle change rather than a quick fix, the Mayo Clinic diet focuses on replacing unhealthy behaviors with those most likely to prolong life. longevity and weight loss. 

 Instead of banning certain foods, the Mayo Clinic diet uses a pyramid to encourage exercise and illustrate how much you should eat. 

 Fruits, vegetables, and physical activity make up the bottom of the pyramid, followed by carbohydrates in the next layer, then proteins and dairy products, fats, and finally sweets.  The diet consists of two phases. The initial 2 week phase is designed to kick-start your weight loss journey by introducing 5 healthier habits and encouraging you to quit 5 common less healthy habits. 

  The second phase is more about lifestyle changes designed to be followed over the long term, encouraging education about nutritious food choices and portions in addition to physical activity. 

 Health benefits 

 There isn't much research on the health benefits of the Mayo Clinic diet. 

 However, the Mayo Clinic says users will lose about 10 pounds in the first 2 weeks and up to 2 pounds in the second period. Since a high-fiber diet can increase satiety by making you feel fuller, the Mayo Clinic Diet may help with weight loss. It may also reduce the risk of developing type 2 diabetes (42). 

 Furthermore, studies show that exercise while following a calorie-restricted diet is more effective at promoting weight loss than dieting alone (43). 

 However, more research is needed to determine the effectiveness of the Mayo Clinic Diet for weight loss. 

 Defect 

 While the digital version of the program includes meal plans, recipes,  food tracking, virtual group sessions, homework, and more, you will have to pay a monthly fee to join the program. submit. 9. Low carb diet 

 The low carb diet is one of the most popular diets for weight loss. Examples include the Atkins diet, the ketogenic (keto) diet, and the low-carb, high-fat (LCHF) diet. 

  Some types of carb cuts are stronger than others. For example, very low-carb diets like the keto diet limit this macronutrient to less than 10% of total calories, compared with 30% or less for other diets (44). How it works 

 Low-carb diets restrict your carbohydrate intake in favor of protein and fat. 

 They are often higher in protein than low-fat diets, which is important because protein can help reduce cravings, boost metabolism, and maintain muscle mass (45). 

 On a very low-carb diet like keto, your body starts using fatty acids instead of carbs for energy by converting them into ketones. This process is called ketosis (46). 

 Citation source).

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