The right diet is crucial to helping you Best Diet for Weight Loss and keep it off. But, with all the fad diets out there, it can be difficult to find the right one for your health goals and lifestyle.
“Some diets restrict calories too much, which can backfire,” Cording says. Also, some diets recommend foods that can cause nutrient deficiencies.
1. The Ornish Diet
The Ornish Diet has been linked to reversing heart disease and can be an effective weight loss tool. The plan focuses on plant-based foods like fruits, vegetables, beans, and whole grains. It limits animal protein, which can be hard for some to maintain long-term. It also limits fat, which may lead to nutrient deficiencies (especially B12 and iron). To overcome these challenges, it’s important for people on this diet to plan ahead with meal prep and seek guidance from a registered dietitian to ensure they are consuming enough calories.
This diet is a plant-based eating plan that aims to promote healthy lifestyle behaviors and incorporates stress management techniques like yoga and meditation. It also promotes physical activity and a healthy relationship with food.
The Ornish Diet is a step-wise program that starts with a low-fat diet and then adds in more foods as you progress. It has a variety of different meal plans and is recommended by many health care providers, including cardiologists. It can be expensive to eat this way, but it is an effective weight loss and heart-healthy plan.
2. The MIND Diet
The MIND Diet combines features of the Mediterranean and DASH diets to encourage whole grains, vegetables, fish, poultry and beans while limiting foods high in saturated fats and added sugars. It also emphasizes dietary flexibility and provides daily recommendations for specific food groups.
MAP participants reported their usual frequency of consumption of 144 foods to determine their MIND diet score, which included 10 brain-healthy food groups (green leafy vegetables, other vegetables, nuts, berries, beans/legumes, whole grains, olive oil and wine) and five unhealthy groups (red meats, butter and stick margarine, full fat cheese, pastries and sweets).
The study found that people who had a higher MIND diet score had slower rates of cognitive decline than those with lower scores. This was true even after controlling for variables such as depression, which can have a direct effect on diet quality, and weight, which is known to be related to dementia risk. This suggests that the MIND Diet is a strong protectant against the development of Alzheimer’s disease and other forms of dementia. (21). The researchers think that the MIND diet may work by reducing oxidative stress and inflammation.
3. The Volumetrics Diet
Unlike many weight loss diets that are based on calorie counting, the Volumetrics Diet allows you to choose foods according to their energy density. This is helpful for meal planning and portion control because it allows you to fill up on low-calorie foods that help keep you full, like salads, broth-based soups and non-starchy vegetables. The diet also recommends limiting high-calorie snacks and desserts.
Another pro of this diet is that it doesn’t have a lot of restrictions. This can be helpful for people who find it difficult to stick with a diet that has strict rules and guidelines, which can lead to unhealthy eating behaviours and feelings of deprivation.
The only downside to this diet is that it does require a lot of meal prep and cooking. However, if you’re willing to put in the time, you can make this diet work for you. Start by shopping for foods that fit the plan and make sure to always have lots of water-dense foods, like fruits and veggies, on hand. You can also make your meals more exciting by experimenting with cauliflower rice, zucchini noodles, carrot fries and banana “nice” cream.
4. The Mediterranean Diet
The Mediterranean diet is more of a lifestyle than a traditional dieting plan, meaning it can help you lose weight by making long-term healthy choices. It focuses on plant-based foods like fruits, vegetables, beans and nuts and includes whole grains. It also emphasizes olive oil as a primary source of healthy fat, while limiting dairy and reducing the intake of red meat. It is also a low-sodium diet, which can aid in weight loss.
The diet avoids processed foods, sugary drinks and refined carbohydrates. Instead, it includes nutrient-rich ingredients like fruits, vegetables and whole grains and encourages eating with friends and family. It also emphasizes the importance of exercise and socializing.
A big part of the Mediterranean diet is fish, particularly fatty fish rich in omega-3 fatty acids that can aid in brain and heart health. The diet also allows for occasional lean protein from poultry, eggs and cheese. It also encourages a glass of wine with meals, but it is important to drink in moderation. In addition, the diet encourages you to snack on nuts and choose unsalted or unsweetened options over salted or glazed nuts.
5. The Atkins Diet
If you’re interested in a low-carb diet that focuses on fat, protein and nutrient-rich vegetables and fruits, this plan may be a good fit. There are no membership fees or meetings to attend, and there are free recipes, meal trackers and apps that make it easy to count carbs. The Atkins diet also doesn’t ban all fats, including the healthy, saturated and unsaturated types, but encourages you to avoid man-made trans fats found in processed foods.
The Atkins 20 and 40 plans allow meat, full-fat dairy and nutrient-rich vegetables and fruits. They help your body burn fat for energy, rather than sugar from carbohydrates. The pre-maintenance and lifetime maintenance phases allow you to slowly add carbohydrates in 10 g increments each week until you find your critical carbohydrate level for weight loss. This diet can be a good option for people who find counting calories restrictive and triggering. It’s important to talk to your doctor before starting this plan. Side effects may include leg cramps, constipation and cold sweats if you start eating fewer carbs too quickly.