5 Best Diets for Weight Loss

Every one of us somewhere in our mind thinks about being fit and healthy. About 50 percent of Americans want to lose weight every year.

Are you one of them who only thinks to lose weight? If yes, have you started taking action? 

Let’s start taking action mentally. Mental fitness is more important than physical. Think in your subconscious mind that I am fit and the law of attraction will help you to do achieve your goal.

Eating the right food is the only way to lose weight. This is the simple rule you need to understand before starting a healthy journey. 

Also Read: Vitamin D: Definition, Sources, and, Requirements

Science Behind the Weight Loss

Weight loss or weight gain totally depends on caloric consumption and expenditure. Our body loses weight when we consume fewer calories than expend and vice versa. If you want to lose weight, then you need to consume within your calories budget and burn the required amount of calories. 

One thing you need to remember is that calories intake doesn’t mean you eat pizza, burgers, sweets to fulfill your calory intake. That doesn’t work because these unhealthy foods will increase cholesterol and blood sugar. Eating healthy foods in a healthy way with which provides all the nutrients is the correct way to lose weight.

5 Best Diets for Weight Loss

Here are 5 best diets that will help you lose weight and improve your overall health.

1. Intermittent fasting

There are several ways to start intermittent fasting. Some people eat 5 days a week, whatever they want and 2 days they will consume very low calories.  Some people do 16 hours of fasting. In this fast, you are allowed to eat in an 8-hour window and the remaining 16 hours in the fast.

How does it work?

In intermittent fasting, restricts some time where you are not allowed to eat. This reduces calorie intake. This leads to weight loss. To compensate you are allowed to eat too much food in the allowed time.

A study says intermittent fasting is an effective method for weight loss among all other methods. It can reduce 3 to 8 percent weight over 3-24 weeks. 

Some other study shows that intermittent fasting increases fat burning and preserves muscle which improves metabolism.

Benefits

It is beneficial for anti-aging effects, improves brain health, reduces inflammation, etc.

But, generally, it is safe for adults. Those who have a drop in blood sugar level, pregnant women, breastfeeding women, low weight should talk with the doctor before starting intermittent fasting.

2. Plant-Based Diets

This diet is popular for vegetarians and vegans. They don’t eat meat and any other animal products for health, environmental and ethical reasons. This diet may help you to lose weight.

Some flexitarians diet also exists which is also plant-based diet but it allows animal products in a moderation.

How does it work?

Many vegetarians and vegan prefers to eat only plant-based foods. Plant-based foods include fruits, vegetables, legumes, and whole grains. 

Restricted foods in this diet are high in calories, so avoiding high-calorie foods reduces weight.

Plant-based foods are high in fiber which helps to stay fuller for longer and are low in high-calorie foods.

Benefits

Plant-based diets are sustainable and environment friendly than meat-based diets. It reduces the risks of chronic diseases like heart, cancer, and diabetes.

However, this diet is healthy, they restrict some important nutrients which are found in animal products like vitamin-B12, vitamin D, calcium, iron, zinc, and omega-3 fatty acids. Proper supplements and alternative products can help to get these nutrients.

Also Read: Autoimmune Paleo Diet: Working and Phases

3. Low Carb Diet

Low carb diet is a popular diet for weight loss. Some examples of low carb diets are the Atkins diet, Ketogenic(Keto) Diet, and Low carb, high-fat diet.

The Keto diet puts your body into ketosis. It doesn’t allow carbs to burn for energy, rather it uses existing stored fats. 

How does it work?

A low-carb diet restricts carb intake in place of protein and fat. In a low-carb diet, our body uses fatty acids instead of carbs for energy by converting them into ketones. This process is called ketosis.

Many studies say that low-carb diets are very effective than conventional low-fat diets. It is more effective in burning belly fat.

Benefits

Low-carb diets may reduce the risk of heart disease, blood pressure, high cholesterol. Those who have Type-2 diabetes improve blood sugar and insulin levels.

It may cause side effects such as headache, muscle soreness, constipation, and fatigue.

4. The Paleo Diet

The paleo diet encourages us to eat the foods which our ancestors ate. It states that western diets are linked with most of the diseases. It doesn’t allow to eat grains, legumes, and dairy.

How does it work?

The paleo diet allows us to eat fruits, vegetables, whole foods, lean meats, nuts, and seeds. It restricts eating grains, sugars, dairy. You may consume some dairy products like cheese.

This diet is also helpful to reduce harmful belly fats. Researcher says that the paleo diet is more filling than Mediterranean diet and low-fat diets. This is because of high protein content. 

Benefits

This diet reduces heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels.

Though this diet is healthy this diet reduces some nutritious foods like legumes, whole grains, and dairy.

5. Low-fat diets

This diet is also a popular diet like a low-carb diet. It restricts fat intake to 30 percent of your daily calories.  

How does it work?

A low-fat diet does not allow fat intake in our bodies. This is because fat provides 2 times more calories per gram compared to protein and carbs. 

This contains 10 percent calories from fat, 80 percent calories from carbs, and 10 percent from protein. This diet focuses on a plant-based diet and very limited meat and other dairy products.

It is shown successfully in weight loss for those who have obesity.  

However low-fat diet is effective as a low-carb diet in weight loss. A low-carb diet seems more effective and gaining popularity.

Benefits

It reduces the risks of heart diseases, stroke, inflammation, and diabetes. 

But, this diet increases the risks of the metabolic syndrome because of low fat. If you continue for a longer period it may show side effects. As fat plays a major role in hormone production, cell growth, and nutrient absorption.

All these diets we have discussed are effective in weight loss. The best diet depends upon you and your lifestyle. Choose a diet that suits your lifestyle and food preferences and you can stick to it for a longer time.

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