The 8 best diets to lose weight

These are the 8 best diets to lose weight

 

Almost half of the world's population is estimated to try to lose weight each year. One of the best ways to lose weight is through food. Choosing the diet plan to start the weight loss process, in some cases can make it difficult to start, so it is best to know each of the options that you can follow according to your needs.

Some diets aim to reduce appetite, while others suggest restricting carbohydrate and fat intake. Also, some diets may offer additional benefits to weight loss.

1- Low carbohydrate diets

In this group, we can find very popular diets such as the keto diet, the Atkins diet, and the low carbohydrate and high-fat diet. Some versions drastically restrict carbohydrate consumption, for example, the keto diet restricts this macronutrient to 10 percent, compared to others that restrict it by only 30 percent.

They are generally rich in protein, which is important for controlling appetite, increasing metabolism, and preserving muscle mass.

2-Plant-based diets

Vegetarianism and veganism are the most popular versions of these diets. Traditional versions restrict animal products for health, ethical, and environmental reasons. Other more flexible versions, such as the flexitarian diet allow eating meat products in moderation.

There are many types of vegetarianism, but most involve eliminating meat, fish, and chicken. Some vegetarians also prefer to eliminate eggs and dairy from their diets.

The vegan diet for its part goes beyond restricting animal products, as well as those derived from animals such as; dairy, gelatin, honey, whey, casein, and albumin.

3- Intermittent fasting

It is a feeding strategy, which alternates periods of feeding and fasting. It can be done in several ways; for example, the 16/8 method limits calorie consumption to 8 hours and the 5/2 method restricts daily calorie consumption to 500-600 twice a week.

In addition to its slimming benefit, intermittent fasting can increase fat burning and preserve muscle mass, which can improve metabolism.

4-Low fat diets

A low-fat diet involves restricting your fat intake by 30 percent. It does this because fats provide twice as many calories per gram, compared to other macronutrients like carbohydrates and protein.

Ultra low-fat diets limit meat and animal products. These diets are successful, especially in people with obesity, other benefits provided this type of diet is a reduced risk of heart disease and stroke.

5-Paleo diet

The paleo diet advocates eating whole foods, vegetables, fruits, lean meats, seeds, and nuts. It restricts foods like processed products, sugar, grains, and dairy, although in some less restrictive versions they allow certain dairy products like cheese.

Other benefits aside from weight loss, may include decreased blood pressure, reduced risk of heart disease, and decreased cholesterol, and triglyceride levels.

6-Diet weight watchers

This is one of the most popular weight loss plans in the world. Those who follow these types of plans are more successful in maintaining weight loss after several years, compared to those who followed other diets.

This diet works through points and assigns a value to different foods and drinks depending on their fiber, fat, and calorie content. Being a flexible diet, allows those with food allergies to adhere to the plan.

7-Mediterranean diet

Although it is a diet plan designed to reduce the risk of heart disease, it can help you lose weight. In this diet, people should eat plenty of vegetables, fruits, seeds, nuts, tubers, legumes, fish, shellfish, whole grains, and extra virgin olive oil.

Some foods that should be eaten in moderation are; dairy products, poultry, and eggs, while eating meat is limited. Restricts trans fats, refined grains and oils, processed meats, added sugar, and other processed foods.

This diet benefits overall health because it encourages eating antioxidant-rich foods, which can help fight inflammation and oxidative stress.

8-dash diet

This type of diet is a diet plan designed to help treat or prevent high blood pressure. While it is not a weight loss diet, some people claim that they have lost weight by doing it.

This diet recommends eating plenty of fruits, vegetables, whole grains, and lean meat, reducing your intake of salt, processed sugars, and fats.

He recommends eating specific portions of different food groups. For example, an average person would eat 5 servings of fruit, 5 servings of vegetables, and 7 servings of healthy carbohydrates on this diet; such as whole grains, 2 servings of low-fat dairy products, and 2 servings or less of lean meat per day.

Although all the aforementioned diets are effective, it is important to clarify the importance of combining them with a healthy lifestyle.