1. Mediterranean Diet

This diet consistently comes out on top, and there are a few reasons for that, says Jessica Cording, R.D., author of The Little Book of Game-Changers. “It’s high in fiber, which is great for improving digestion,” she says. “It’s also good for heart health and cancer risk reduction.” The Mediterranean diet is rich in healthy fats and “tends to be low in unsaturated fat,” encouraging you to fill up good, nutrient-dense foods and taking a pass on unhealthy options, Cording points out.

Based on the heart-healthy lifestyle of Greece, Italy, Spain, and Portugal, Mediterranean-style diets include healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You can eat cheese in moderation, but limit the red meat to once or twice a week.

How it works for weight loss: Though this diet’s primary appeal is in its numerous health benefits—it can lower your risk of both chronic disease and cognitive decline—it can also lead to weight loss if you limit your calorie intake to 1,500 a day or less. Studies have found that following either a traditional Mediterranean diet or a low-carb version of it can result in weight loss of about 5-10% of body weight over 12 months. And that weight stays off—a recent British study found that for people who had lost large amounts of weight, those who consumed a Mediterranean-style diet were twice as likely to keep it off. “This diet is easy to maintain, because the food is delicious!” says dietitian Amanda Beaver, R.D.N., of Houston Methodist Wellness Services.

2. DASH Diet

The low-sodium Dietary Approaches to Stop Hypertension (DASH) Diet was designed as a way to help people control their blood pressure without using drugs, though a few books have used it as a basis for a weight-loss diet. DASH emphasizes fruits, vegetables, whole grains, and low-fat or nonfat dairy and limits saturated fat and dietary cholesterol.

How it works for weight loss: You will certainly improve your health with this diet, and if you restrict calories while following DASH’s heart-healthy rules, you can lose weight and lower your blood pressure. A recent study found of obese older adults found that those who followed the DASH diet lost weight and decreased body fat, along with many other health benefits. “DASH is one of my favorite diets,” says Meridan Zerner, R.D., a dietitian at the Cooper Clinic in Dallas. “You’re getting the anti-inflammatory, high fiber, heart-healthy benefits, and if you use a personalized, calorie-limited plan, you can absolutely lose weight.”

3. WW (formerly Weight Watchers)

Weight Watchers has been around so long, your Grandma probably tried it when she was trying to take off the baby weight. With the newest version, you’re assigned a Points budget based on your food and activity preferences (foods are given points based on calories, saturated fat, sugar, and protein)—you can eat whatever you want within that range. You also have ZeroPoint foods (most fruits and veggies and lean proteins such as fish, tofu, beans, eggs, and chicken breast fall into this category). Memberships start at $5.29 a week for a point-tracking app and digital support; $13.83 a week gets you unlimited access to workshops and a personal coach, in addition to the app. The program can also be personalized to meet the needs of those living with different types of diabetes.

How it works for weight loss: Research has consistently found that WW is effective for safely losing weight. A 2013 study found that dieters assigned to WW were more than eight times more likely to lose 10% of their body weight over 6 months than those trying to diet on their own. “There is a lot of evidence that using a tracking app can help you lose weight,” says Zerner. She adds that even if you stop tracking every meal, it is easy to maintain weight loss once you internalize which healthy foods are low or 0 points.

4. Vegan Diet

Going a step further than the traditional vegetarian diet, vegans shun all animal products, including dairy, eggs, and honey. While many choose this lifestyle for ethical or environmental reasons, some people look to the vegan diet for weight loss as well. And with the new era of plant-based meats, going vegan is easier than ever.

How it works for weight loss: Just going vegan won’t necessary help you drop the weight. After all, candy, pasta, and potato chips can all fall under the vegan label without being particularly healthy or low-cal. “If you eat high-quality vegan food, like leafy greens and plant-based proteins, you can lose more weight than either vegetarians or omnivores,” says Beaver. A 2020 Australian study came to the interesting conclusion that vegans and vegetarians are more likely to stick with the diet over the long run than those on plans such as paleo, because they were motivated by ethical and moral beliefs rather than just weight-loss.

5. Flexitarian Diet

Whereas the vegan diet goes one step beyond vegetarianism, the Flexitarian diet takes it one step back, explains Dawn Jackson Blatner, R.D., nutritionist and author of The Flexitarian Diet. “This is a very pro-plant diet, but it gives you the flexibility to have a hot dog at a ballpark, or to eat some turkey at Thanksgiving,” she says. There are no strict calorie limitations, though Blatner’s book provides a 5-week plan that provides around 1,500 calories a day.

How it works for weight loss: By filling your plate with more vegetables, fruits, whole grains, and plant proteins, and sticking with the low-cal plan, you can lose weight and improve your health. A recent review found that people who followed a flexitarian diet had lower rates of metabolic syndrome than people who regularly ate meat.

 

Resources : Prevention - Best Diets for Weight Loss in 2024, According to Experts
https://www.prevention.com/weight-loss/diets/g29462611/best-diets-weight-loss/

Tarikh Input: 18/04/2024 | Kemaskini: 22/04/2024 | aslamiah