Mediterranean Diet Dash Diet And Flexitarian Diets Remain The Best Diets Of 2021
All three diets are also highly recommended by doctors because of their known health benefits. The Mediterranean eating plan doesnt have a set calorie range or portion guidelines, which is why it can fit almost anyones needs. Eating in this way may promote weight loss, but the main goal of this eating style is the health benefits it can offer, such as improvements in cardiovascular health, says Erin Palinski-Wade, RD, CDCES, the author of Belly Fat Diet for Dummies.
For instance, the Mediterranean diet beat low-fat diets for weight loss after one year and improved measures of heart health, according to a study published in April 2016 in the American Journal of Medicine. Switching from an omnivore diet to a plant-based diet was found to help the majority of people lose weight, possibly because of the boost in fiber intake, as well as trading animal proteins for more plant proteins, per a systematic review from September 2020 in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy.
Apple Cider Vinegar Diet
Proponents of this increasingly popular diet approach believe that consuming apple cider vinegar essentially fermented apple cider will help with both weight loss and blood sugar control.
Although there are studies showing benefits of adding apple cider vinegar to your diet, theres not enough evidence to show that consuming it on a daily basis promotes weight loss, says Asche. It is also highly acidic, which could cause irritation in some people, especially if consumed without being diluted or in large amounts.
Follow Thisa Sensible Carb
Using a layered approach is another great way to build a good veggie habit. For example, start with a food you already enjoy say, pasta and layer some vegetables into your bowl. This can help you explore a new food with one you already love eating, and from there, you can try new ways to savor it. Take spinach, for instance. After trying it with pasta, you may want to fold it into an omelet or another favorite food, or explore it on its own with different cooking techniques or different flavor additions . The possibilities are limitless!
Ive converted countless veggie haters into veggie eaters, and upping your vegetable game can have tremendous payoffs in how you look and feel.
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These Are The Diets That Work Fast
When trying to lose weight, whatever the diet you choose, establishing a calorie deficit is a great place to start. Constantinos Yiallouros, the head of fitness at Anytime Fitness UK, says, Without expending more calories than you take in, youre unlikely to lose weight and achieve the results that you want.
There are simple tools online for you to calculate the number of calories that your body needs to maintain your weight. From then, you need to set yourself an achievable deficit which you can attain from your food consumption and your physical activity. Theres no one size fits all approach but in general, the rule of thumb is that by having a daily deficit of 500 calories, it should result in one pound of weight loss per week.
Here are some of the most common diets that work to get you into a calorie deficit quickly
What Is The Best Diet For Weight Loss
There are almost unlimited weight-loss diets out there claiming they can help you finally lose those unwanted pounds. You have likely heard of popular diets such as the South Beach diet, a ketogenic or keto diet, Weight Watchers, or the paleo diet. So which one is the best for you?
There really is no best diet for weight loss as they often restrict certain food groups, says Jenna Del Borrello, MS, RDN, CDN, a dietitian at The Dietitian Group in Brooklyn. The best diet for weight loss is what works best and is realistic and sustainable.
Jacob Mey, RDN, Ph.D., agrees that sustainability should be the goal. The data is clear: Short-term diets are ineffective for losing weight and keeping it off, Mey says. Struggling with your daily food choices or eliminating your favorite foods just doesnt work long-term.
While popular high protein, low-carb diets may lead to initial weight loss, rarely do these programs provide sustainable weight loss. Fad diets are typically restrictive, which can lead to diet burn out. Even people with the best willpower struggle to cut out their favorite unhealthy foods forever. Whether it be carbohydrates, desserts, processed foods, or whatever your guilty pleasure, moderation of these calories is the key for sustainable weight loss. To lose weight, you simply need to burn more calories than you eat, which does not mean you must cut out foods entirely.
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What Is Healthy Weight Loss
Its natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily are more successful at keeping weight off. Healthy weight loss isnt just about a diet or program. Its about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Losing weight is not easy, and it takes commitment. But if youre ready to get started, weve got a step-by-step guide to help get you on the road to weight loss and better health.
The 8 Best Diet Plans Sustainability Weight Loss And More
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Its estimated that nearly half of American adults attempt to lose weight each year .
One of the best ways to lose weight is by changing your diet.
Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.
Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.
Whats more, many offer health benefits that go beyond weight loss.
Here are the 8 best diet plans to help you shed weight and improve your overall health.
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Practice Mindful Eating Instead
Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Its too easy to mindlessly overeat.
Pay attention.Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.
Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.
Stop eating before you are full. It takes time for the signal to reach your brain that youve had enough. Dont feel obligated to always clean your plate.
Other Effective Tools To Help You Lose Weight
Be wary of weight loss supplements that claim to help you shed pounds quickly. They are often dangerous! Sometimes foods may be labeled as diet foods, but be careful to read the nutrition label as this may be a marketing ploy. Eating fewer calories and remaining in a calorie deficit is how you lose weight, but be sure not to over do it. Eating too few calories is also unhealthy as your body will not have proper fuel. Here are some healthy and safe tools that can help you along your weight loss journey.
Exercise. Moving more is a great way to burn calories and help you achieve a calorie deficit. Harvard Health recommends one hour of moderate-effort exercise each day for those wanting to lose weight. They also advise making changes to your daily routine to be more physical activity throughout the day, such as taking the stairs instead of the elevator or walking somewhere rather than taking transportation.
Adequate rest. Adults should be getting around 7 to 9 hours of sleep per night, says Del Borrello. Anything less can cause us to have increases in our appetite and cravings that we probably wouldnt have if we were well-rested.
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How To Lose Weight: Doctor Names Best Healthy Diet For Weight Loss
Chances are youre eating a diet full of CRAP an acronym for calorie-rich and processed foods thats making weight loss impossible and health problems worse.
Dr. Michael Greger wants people to know theres a better way.
The physician, who specializes in clinical nutrition, hates diet books, so hes titled his new volume How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss. Its a follow-up to his previous bestseller, How Not to Die, about foods that can help prevent and reverse disease.
Gregers prescription for healthy weight loss is simple: Eat a whole-food, plant-based diet. Its naturally high in fiber and low in calorie density, allowing people to eat as much as they want no calorie counting or portion control required.
Its a diet that minimizes the intake of meat, eggs, dairy and processed junk, and maximizes the intake of fruits, vegetables, legumes like beans, whole grains, nuts and seeds, mushrooms basically, real food that grows out of the ground. Those are our healthiest choices, Greger told TODAY.
The strategy is to improve the quality of food rather than restricting the quantity of food, so it doesnt leave you hungry. Thats a diet you can stick with. You get a boost of energy, better digestion, better sleep.
Which Fad Diets Ranked Low On The 2021 Us News List
That said, some of the most popular diets today didnt fare as well. Near the bottom? The paleo diet the raw food diet, of which a raw vegan diet is one type Atkins diet , a low-carb diet similar to keto Whole30 , keto , and Dukan . Newcomer modified keto was tied with Whole30 for the No. 35 spot. Rather than focusing on lifestyle changes that can stick for the long haul, these plans present a quick fix thats not maintainable, says Kennedy. Those trendy diets that eliminate whole food groups or call for extreme changes or deprivation will not rank well with wellness professionals, and this is represented in these rankings, she says.
Modified keto is a looser version of keto that people who do not have epilepsy follow, notes Kennedy. On the modified version, you consume 82 percent of your calories from fat, while its 90 percent from fat on a classic keto diet, perU.S. News & World Report. Still, outside of a medical need for the diet, such as for epilepsy, this high-fat plan can backfire. These diets are incredibly high in fat and very low in carbohydrates. As a result, they encourage limiting or eliminating healthy foods such as whole grains, legumes, dairy, and many types of fruit. To me, this is a red flag, she says.
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Best Diet For Heart Health: Dash Diet
High blood pressure affects upwards of 50% of Americans, per Centers for Disease Control and Prevention data, and high sodium and saturated fats are often the culprits. The DASH Diet was first introduced in the 1990s to combat high blood pressure but has since been endorsed by the National Institutes of Health for its magic-like effect on holistic health. Current research indicates that this diet indeed reduces blood pressure over time, while also promoting weight loss and dashing risk thresholds for type 2 diabetes and stroke.
The science-backed diet pushes you to swap red meat for lean poultry and seafood, while limiting alcohol consumption as much as possible. And it’s rare in that it prescribes at least 2 hours and 30 minutes of exercise each week. The diet’s official plan places emphasis on different food groups, primarily whole grains, vegetables, fruit, low-fat dairy, lean proteins and seeds and nuts sweets are allowed thrice a week. Fischer adds that, like the Mediterranean Diet, this program is meant to be adopted for longer than a few weeks many dietitians often consult their patients on a DASH program designed to change their health for years to come.
High Protein Diet Plan
High protein diets work fast and more easily than others. Studies from The American Journal of Clinical Nutrition show that a higher intake of protein increases the level of fullness you feel. This is because protein works to increase the hormones GLP-1, peptide YY and cholecystokinin and decrease the ghrelin hormone, which causes hunger. It also works to increase your metabolic rate while sleeping.
Many people find it useful to track their calories using an app. Credit: Getty.
Foods that are high in protein are also easily-accessible, with plenty of high protein breakfast ideas out there. This diet doesnt require a special plan either, other than the standard calorie deficit if youre looking for optimum weight loss. Foods with a particularly high protein count include:
- Nuts, especially almonds
- Lean beef
- Greek yogurt
There are many diets that revolve around this idea with The Dukan Diet being one of the most popular high-protein plans out there.
Find out more about the high protein diet
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Fill Up With Fruit Veggies And Fiber
Even if youre cutting calories, that doesnt necessarily mean you have to eat less food. High-fiber foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them fillingand great for weight-loss.
Its generally okay to eat as much fresh fruit and non-starchy vegetables as you wantyoull feel full before youve overdone it on the calories.
Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil for flavor.
Add fruit to low sugar cerealblueberries, strawberries, sliced bananas. Youll still enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber.
Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.
Snack on carrots or celery with hummus instead of a high-calorie chips and dip.
Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.
Start your meal with salad or vegetable soup to help fill you up so you eat less of your entrée.
Best Overall: Mediterranean Diet
For the fifth year in a row, this take on the daily diets of people who live in Italy, Greece and parts of France has earned top marks across the industry. As the gold standard for nutrition pros working with patients on weight management, newcomers to the Med Diet are surprised to learn just how few concrete rules there are including a lack of restriction on any one food group. Meals on this program are stacked with cruciferous vegetables, seafood and lean poultry, unrefined whole grains, and legumes and pulses, often dressed in the heart-healthy olive oil and accompanied by a 5 oz glass of red wine. The result? An influx of anti-inflammatory antioxidants and wholesome nutrients working to extend your longevity and reduce the risk of disease.
The only hurdle may be how broad the diet can be interpreted by interested dieters. “Focusing first on consuming whole foods and eliminating processed foods is a great place to start,” Fischer says, adding that supermarket lists are crucial, which can be sourced in Good Housekeeping‘s 28-Day Plan. “You’ll double down on using healthier cooking methods like baking, broiling, grilling, sautéing and avoiding anything fried or prepared with saturated fats.”
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Healthy Breakfast Foods That Help You Lose Weight
When youre trying to lose weight, breakfast can set the tone for the rest of your day.
Consuming the wrong foods can amplify your cravings and set you up for failure before the day even begins.
On the other hand, filling up on the right foods can curb cravings and keep you feeling full until lunchtime to minimize snacking and ease weight loss.
Here are 14 healthy breakfast foods that can help you lose weight.
Extra Virgin Olive Oil
We’ve said it before and we’ll say it again: fat is your friend! To be more specific, healthy fats will be your weight loss friends. Consider adding extra virgin olive oil to your diet and you might see the scale start to tip in your favor. One Journal of Women’s Health study discovered that an EVOO-enriched diet helped participants lose more weight than those on a low-fat diet. Like peanuts and avocados, extra virgin olive oil’s belly-blasting abilities are thought to be a result of the monounsaturated fats it contains.
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How To Stay Motivated On Your Weight Loss Plan
One you have a plan in place, be realistic and try to focus on small gains to keep you on track. Some suggestions include:
- Dont rely on the numbers on the scales. Instead, measure your waist circumference a healthy waist circumference is less than 94 cm for men and less than 80 cm for women.
- Notice how your clothes fit maybe they feel loose, or you now fit into something that was hiding in the back of your wardrobe.
- Become confident in an activity youve been avoiding .
- Maybe you have more energy, things take less effort, or you are sleeping better.