Losing weight isn’t just a fitness goal. An entire industry is filled with tons of products, exercise programs, and diets that all promise the same results. This explains why there is so much confusion about how to actually lose weight. How many calories should you be consuming? Should you do cardio or strength training? What supplements should you take?
Amidst all the conflicting information, some diets are known to be better than others for long-term, sustainable and healthy weight loss, but this same diet may not work for everyone, depending on dietary restrictions, food allergies, goals, and pre-existing health conditions. , and other factors.
To help you choose between the best diets for weight loss, here’s what the nutrition experts say. eatthis“.
1 mediterranean diet
The Mediterranean diet is the best diet for weight loss, and is famous for its high content of healthy fats such as olive oil and fish. There is nothing forbidden in this diet, although some foods such as eggs, poultry, dairy, red meat and processed foods It is eaten in moderation to keep saturated fat low.
Is the Mediterranean diet effective for weight loss?
Because the diet is rich in fruits, vegetables, whole grains, legumes, and nuts, the distribution of calories naturally tilts toward healthy foods, and can lead to a lack of calories needed for weight loss. The Mediterranean diet is not a diet, but rather a shift into a lifestyle. Healthy, named after the inhabitants of the Mediterranean, which tend to reduce heart disease-related deaths.
Do experts recommend the Mediterranean diet for weight loss?
The American Heart Association recommends the Mediterranean diet as a heart-healthy diet, but it can also help with weight loss, since it’s not restrictive, according to Dr. The psychology of disrupting the excessive hunger cycles perpetuated by diet culture, which tends to promote restrictive, unsustainable diets that inevitably lead to failure.
2 vegan diet
A vegan diet focuses on whole, unprocessed plants, so processed plant foods are not encouraged. The foods consumed in a vegan diet are mostly fruits, vegetables, nuts, seeds, grains, legumes, and soy protein.
Is a plant-based diet effective for weight loss?
Since a plant-based diet is associated with a lower body mass index, it is not surprising that it is effective for weight loss. Research has shown that a plant-based diet is an effective treatment for obesity.
One study even found that following two simple rules — cutting out animal products and reducing oils — promoted steady, long-term weight loss without calorie restriction or exercise.
Do experts recommend a vegetarian diet for weight loss?
Nutrition experts recommend a vegetarian diet for weight loss in addition to its other benefits: lowering blood pressure, blood sugar, cholesterol and the risk of chronic disease.
What is a flexible diet?
If you are hesitant to go completely vegan, consider a flexible diet. You can consume animal products if desired. Since the diet is very flexible, there are no set rules, restrictions or foods to eat. Just like the Mediterranean diet, it encourages A flexible diet involves eating foods in moderation with nothing completely prohibited.
Is the flexible diet effective for weight loss?
Research shows that a flexible diet has health benefits related to body weight, metabolic health, blood pressure, and reduced risk of diabetes.
Flexibility in your diet prevents feelings of failure and reduces feelings of deprivation from the foods you love, says nutritionist Dr. Jessica Cording, a nutrition expert, that a flexible diet has the added benefit of encouraging weight loss while also allowing the occasional consumption of foods that are usually restricted. .
3. Ornish Dietحمية
The Ornish diet has been around for a long time, and this diet relies on buffet-style foods fruits, vegetables, grains, and legumes. It is a low-fat diet, so high-fat animal products, such as meat and dairy, are eaten in moderation.
Is the Ornish diet effective in losing weight?
The Ornish diet has been rated as a heart healthy diet. This way of eating also lowers blood pressure and cholesterol levels. In terms of weight loss, the Ornish diet can be just as effective as all of its other health benefits.
Nutritionist Monica Oslander said the Ornish diet encourages weight loss because it avoids most processed foods, and eats plenty of high-quality protein and fiber, which can make people feel full with less energy and ultimately lead to weight loss.