Which diet is the most effective in weight loss? There are many weight-loss diets out there and each has its own approach and method, some focus on reducing your appetite while others restrict carbs, calories, and fats.
It is important that you make researches before picking a diet plan as there is no perfect diet plan and with the overwhelming number of diet plans available, finding a healthy and suitable one can be challenging (1). Some diet plan is meant to focus on some certain areas of health and weight loss might just be a bonus while the aim of some weight loss diet is to help improve your overall health.
Many diet plans cut out food entirely and this might not be healthy for some people as it leads to nutrient deficiency as well as some other health problems and since all of this diets claim to be superior it can be hard to know which ones are worth going for and it is important to a do a self-evaluation before picking a weight loss plan.
The right weight loss diet plan will significantly transform your body and offer you health benefits that go beyond weight loss hence this article reviews the 7 most popular healthy weight loss plan.
7 Healthy Weight Loss Diets That Provides Results
Calories are not the only thing that counts when it comes to weight loss, you need to have an easy time with whatever weight loss diet you choose and if you are unsure which of the numerous weight-loss diets is most effective and sustainable, we have compiled 7 weight-loss diets that provide results and help you shed weight and improve your overall health.
1. The Intermittent Fasting
Intermittent fasting is an eating pattern that cycles your body between the period of eating and fasting.
There are various forms of intermittent fasting and this is an effective and healthy method of losing weight, rather than restrict the foods you eat, it instead controls when you eat them which is why it is regarded as an eating pattern an not a diet (2).
How it works for weight loss; Intermittent fasting helps you consume fewer calories and the different protocols of skipping meals during the fasting periods can help lose weight, it is a simple way of reducing your calorie intake unless you compensate by eating too many calories during your eating period.
2. The Paleo Diet
The paleo diet is a popular weight loss diet plan and it is believed to be very effective and healthy, this weight loss diet limit foods that became common when farming emerged about 10,000 years ago and there are numerous studies that prove that the paleo diet aids weight loss and reduce belly fat (3).
How it works: The paleo diet typically includes eating whole foods that include lean meats, vegetables, fish, fruits, nuts and seeds which in the past are obtained by hunting and gathering, this weight diet plan involves eating more plant foods and restricting the consumption of processed foods, grains, sugar and dairy.
3. The Mediterranean Diet
A traditional healthy eating pattern that is quite popular for weight loss is the Mediterranean diet plan, this weight loss plan encourages consuming more nutrient based foods like fruits, veggies, healthy fats and whole grains while you limit sugar and processed foods.
Research has consistently shown that a Mediterranean diet is a very effective weight loss diet plant and it is rich in fibre thereby prevents swing in blood sugar and help you maintain a healthy weight gain (4).
How it works: The encourages consuming more healthy foods which include fruits, vegetables, legumes, seeds, tubers, seafood, nuts, whole grains and extra virgin olive oil however foods such as eggs and poultry should be eaten in moderation.
4. Low Carb Diets
The low carb diet is considered a healthy weight loss diet plan that focuses on limiting carbohydrates to help the body burn fat instead of sugar for fuel.
This is a weight loss plan that has been used for decades and the idea behind low carb diets is that it involves restricting your fat intake to 30% of your daily calories intake (5) and decreasing carns lowers insulin level which in turn causes your body to burn stored fat for energy and ultimately lead to weight loss.
How it works: Low carbohydrates diet can be very effective for weight loss and this involves consuming fewer than 10% calories from fat and reducing your carn intake which tends to reduce your appetite and thereby lose some weight.
5. The Zone Diet
The zone diet is a fad diet that instructs it’s followers to stick to eating a specific ratio of 40% carb, 30% and 30% protein and it is known to be a healthy weight loss plan that is also easy to follow, they provide a slow release of sugar into the blood to keep you fuller for longer.
Other benefits of the zone diet include sugar control, achievable weight loss, and relatively easy once you are aware of the foods to limit (6).
How it works: The zone diet recommends eating only carbs and balancing each meal with protein veggies, colourful fruits and a dash of fat which is monosaturated fats such olive oil, avocado or almonds, and limit your intake of high carb foods such as rice, bananas, and potatoes
6. The Atkin Diet
The Atkins weight loss diet plan is known as one of the most effective and well known carn diet plans for burning fat, this weight loss diet restricts carbohydrates (7).
The Atkins may help you lose weight in the process, it reduces your appetite and you get to consume fewer calories and s long as you avoid eating carbs, you will get results from the Atkins weight loss diet plan.
How it works: This weight loss diet is found to lead to faster weight loss than a low-fat diet, this is split into four phases which starts with the induction phase during which you can only eat 20 grams of carbs per day for two weeks before moving to the next phase.
7. The Vegan Diet
The list of healthy weight loss diet won’t be complete without the vegan diet, it is a weight loss plan that is effective but it is the strictest form of weight loss plan as it involves eliminating dairy, eggs, and animal-derived products such as honey, albumin, casein, gelatin and some form of the vitamin D3 (8).
How it works: The vegan diet involves eating only foods comprising of plants and it is considered to be very effective for weight loss and there is no need to count calories as it means consuming very low fat and high fibre content that makes you feel fuller longer.
Different diets work differently for people and there is no perfect weight loss diet hence it is recommended to pick a weight loss plan that suits your lifestyle and the most effective way to lose weight is to cut back on sugars, starches and carbohydrates.
Many diet plans are likely to leave you feeling hungry and unsatisfied which will make it difficult to stick to a particular weight loss plan hence why we have compiled the simple but sustainable weight loss plans above, these weight loss plans are easier to stick to, help lose weight and improve your metabolic health at the same time.