Healthy Diet

Do You Want to Lose weight? Follow these top 10 Diets to lose weight.

Top ten diet plan to lose weight

In The USA, 1 out of 3 people is overweight or obese due to the modern lifestyle and eating habits that play a significant role in gaining immense weight in adults, recent data shows that almost 42 % of Americans are obese. That causes severe health issues like type 2 diabetes, high blood pressure, cardiovascular disease, and cancer. Obesity is also responsible for 18% of deaths among Americans ages 40 to 85. Food plays a significant role in gaining weight along with lack of activity, medication and other problems. If we follow a strict diet plan and activities, then we can easily control or maintain it.

Here you will find a one stop article for different diets and strategies to lose weight. 

different diet method to lose weight

1.The Mediterranean Diet-

The Mediterranean Diet is a popular dietary pattern inspired by the traditional eating habits of individuals who live in Mediterranean-bordering nations like Greece, Italy, and Spain. This diet is highly based on plant food such as fruits, vegetables, nuts, whole grains, legumes, seeds, and olives with moderate consumption of poultry and fish and very low to moderate intake of dairy products, sweets, and red meat.

Obesity-fact-of-the-USA

2.The Keto diet –

The Keto diet is a diet plan which is based on a high-fat and low-carb diet. It involves restricting carbs intake and substituting it with fats. When you restrict carbs, your body enters into a metabolic state called ketosis. When it occurs, your body becomes efficient in burning fats into energy.

3.The Paleo diet-

The Paleo diet is a dietary approach based on the eating habits of our ancestors during the Paleolithic era. This diet is also known as the Paleolithic diet, Stone Age, or caveman diet. The idea behind this diet is that we should consume those foods that were available in our ancestor’s time, as our body is genetically evolved to their diet. This diet includes fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. 

4.The vegan diet-

As the name suggests, the vegan diet is a plant-based dietary strategy that excludes all the products that come from animals such as meat, fish, egg, dairy, and honey instead it focuses on whole plant-based foods such as fruits, vegetables, grains, legumes, nuts and seeds.

5. Intermittent Fasting-

There are many diets based on what you should consume on weight loss, whereas intermittent fasting is all about when you should consume. With intermittent fasting, you only eat at a designated period. According to research, there may be several health advantages to eating only one meal every few days of the week or fasting for a specific number of hours each day. Although there are many different approaches to intermittent fasting, the most popular methods include:-

      • 16/8 method:- Under this method, fasting involves for 16 hours each day, and restricting your eating window to 8 hours. For instance, you might eat between 12:00 PM and 8:00 PM, then fast from 8:00 PM until 12:00 PM the next day.

      • 5:2 diet:- Under this method, you normally eat for five days of the week, and limit your calorie intake to 500 -600 calories for two nonconsecutive days.

      • Eat-Stop-Eat:– This approach involves fasting for a full 24 hours once or twice a week.

      • Alternate day fasting:- This method basically involves alternating between fasting days and non-fasting days. 

      • OMAD (One Meal a Day): – Under this method, you only get to eat one large meal per day and fast for the remaining 23 days.

    6.  Low Fat Diet-

    Low Fat Diet is a dietary strategy that focuses on limiting the consumption of dietary fats, particularly saturated and trans fats, with the aim of aiding weight loss and improving overall health. It mainly emphasizes the consumption of whole foods that are minimally processed such as fruits, vegetables, legumes, whole food, and lean protein. There is a restriction on the consumption of foods that are high in saturated and trans fats such as full-fat dairy products, fatty cuts of meat, and fried and processed foods like chips and biscuits.

    7. DASH Diet ( Dietary Approach to Stop Hypertension)-

    DASH diet is a dietary approach that is specifically designed to prevent and manage high BP (hypertension). This diet mainly emphasizes on fruits, vegetables, legumes, lean protein, nuts, seeds, and low-fat dairy products. For a very long time, the DASH Diet has been consistently rated as one of the healthiest diets and is also very effective in promoting weight loss and overall heart health.

    8. Flexitarian Diet –

    As the name suggests, flexitarian diet is a flexible eating approach that emphasizes both plant-based food and animal-based foods. This diet combines the benefits of both vegetarian diets with occasional meat consumption.

    9. Zonal Diet-

    This dietary approach was developed by Dr. Barry Sears more than 30 years ago. This diet mainly emphasizes on balancing macronutrients to control insulin levels and promote weight loss. Under this eating style, an individual is advised to maintain a certain dietary ratio of 40% carbohydrates, 30% protein, and 30% fat.

    10.  WW Diet(Weight Watcher)-

    WW, formerly called Weight Watcher, is a popular and effective weight loss program that emphasizes a holistic approach to health and weight management. Here’s an overview of how the WW diet works:-

      • Smart Point System:- It is a key component of the WW diet program that gives a point value to the foods and beverages based on their nutritional level. Each and every individual is given with daily smart point budget to spend on food and beverages, which is calculated based on variables like age, height, weight, and gender.

      • Food tracking:- By using the WW app or websites, an individual can easily track their food intake based on smart point values to everything they eat and drink throughout the day.

      • Zero Point Food:- There are certain foods that WW designates as Zero Point food which means an individual can eat freely without worrying. These foods are generally low in calories but high in nutritional values, such as fruits, vegetables, legumes, and lean protein.

      • Weekly Flex Points:- Every week, an individual is given a weekly flex point so that they can use it for special events or occasions.

      • Fit point:- An individual is also given fit points, which can be earned by engaging in physical activity.

    These are the various diets and methods which you can follow to lose your weight, your consistency, and Activities play a major role to get a fruitful result.

    NOTE-Different person has different health issues and needs to follow a diet accordingly, before applying any of the diet please consult your dietician or nutrition expert for better results.

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