5 Types of Diets to Help You Lose Weight
Embarking on the weight loss journey can be challenging. However, with the right knowledge and approach, shedding those extra pounds becomes easier and more manageable. With the internet filled with weight loss diets claiming rapid results, it can be overwhelming and confusing to find the best dietary regimen according to your body type.
Before we begin, it is important to remember that not all weight loss diets are created equal, and so the results can vary depending on your nutritional needs, body shape, and medical history. So, if you are new to the world of weight and dieting and are seeking guidance, you have come to the right place. In this guide, we will discuss the five types of diets to lose weight. So, without any more delay, let’s help 50% of Americans, and the rest of the world lose weight.
1. Mediterranean Diet
Followed by people from Greece and Italy, the Mediterranean Diet emphasizes consuming whole, unprocessed foods like fruits, vegetables, fish, nuts, whole grains, olive oil, and lentils. Food like eggs, dairy products, poultry, and red meat must be eaten in moderation. Low in processed foods and high in fiber, the Mediterranean Diet improves digestion and reduces the risk of chronic illnesses like cancer and cardiovascular diseases.
Studies have also proved that the Mediterranean diet can lower the risk of developing mental disorders and help your body combat inflammation. Another clinical trial was conducted in which 500 adults were asked to follow a Mediterranean Diet for a year. The result proved that this weight loss diet could double the likelihood of losing and maintaining weight for people of all ages. The Mediterranean Diet shouldn’t be followed by people with osteoporosis or those with protein and calcium deficiency.
Rules of the Mediterranean Diet:
- Foods to Eat: Fruits, vegetables, nuts, seeds, legumes, whole grains, poultry, healthy fats, herbs, dairy, seafood, and fish.
- Foods to Limit: Processed meat, trans fats, added sugar, highly-processed foods, and refined grains.
- Don’t eat fast food.
- You can drink water, tea, fresh juices, and coffee.
- You cannot drink liquor, beer, and sugar-sweetened drinks.
2. Intermittent Fasting
Intermittent fasting isn’t like any other traditional weight loss diet. It is a lifestyle change that requires you to schedule eating and fasting periods. Limiting calories and restricting yourself from eating during designated hours of the day helps in losing weight faster than all other types of diets. Intermittent fasting also increases the metabolic rate by 3.6% to 14% and lowers blood sugar levels, cholesterol levels, and blood triglycerides.
Some popular intermittent fasting strategies are given below:
- 16/8 Method: Otherwise known as the Leangains protocol, the 16/8 method requires you to skip breakfast and eat within the scheduled 8 hours of the day. For example, the eating window would be between 1 pm and 9 pm, and the fasting window would be from 9 pm to 1 pm the next day.
- 5:2 Method: Following the 5:2 intermittent fasting method, you are bound to eat only 500 to 600 calories two days a week. However, you can eat whatever you like (in limited quantity) in the remaining 5 days.
- Eat-and-Stop Method: As the name suggests, the eat-and-stop method means fasting for 24 hours one or two days a week. For instance, if you eat dinner today, you are not allowed to eat anything until dinner time the next day.
- Warrior Diet: According to the warrior diet, you must eat raw vegetables and fruits throughout the day and a proper meal at night.
If you are young and want to lose weight fast, intermittent fasting can help you attain the ideal body weight in less time. However, it is not recommended for people with eating disorders, athletes, and mental health patients.
Rules of Intermittent Fasting:
- Decide whether you want to follow a 5:2 diet, 16/8 method, or alternate-day fasting.
- No matter how hungry you are, don’t break the fast.
- Drink plenty of water and herbal tea to stay hydrated during the fasting hours.
- Just because you are fasting doesn’t mean you can munch on anything. Eat nutrient-dense and balanced meals, including lean proteins, whole grains, vegetables, fruits, and healthy fats.
- Exercise regularly to stay active and keep your body in shape.
- Start slow and stay consistent.
3. The DASH Diet
Originally designed to lower blood pressure, the DASH (Dietary Approaches to Stop Hypertension) diet can help you get back in shape. The DASH diet requires you to consume vegetables, fruits, lean proteins, whole grains, and low-fat dairy products throughout the day while limiting the intake of added sugars, saturated fats, and sodium.
This weight loss diet promotes portion control and enables you to eat balanced meals. In addition, to help you lose weight, the DASH diet decreases the risk of cancer, diabetes, metabolic syndrome, and heart disease. The diet is highly recommended for people with high blood pressure. However, if you are allergic to nuts or have hypoglycemia, the Dash diet might not be the ideal choice for you.
Rules of the DASH Diet:
- Eat fresh fruits and vegetables as much as possible.
- Choose lean proteins such as beans, legumes, fish, and poultry.
- Limit the use of salt in your food.
- Avoid eating pickled, smoked, canned, and cured foods.
- Eat low-fat foods in smaller portions.
- Consume at least 25 to 35 grams of fiber daily.
- Include low-fat or fat-free dairy products in your diet.
- Drink enough water.
- Exercise for 30 to 40 minutes 5 – 6 days a week.
- Reduce the intake of caffeine.
4. Plant-Based Diets
Veganism and vegetarianism are two of the most popular forms of a plant-based diet. While a vegan diet strictly restricts you from eating any kind of animal and animal-derived, a vegetarian diet allows you to eat animal-derived products like cheese, milk, honey, casein, whey, and eggs. The motive behind plant-based diets is to promote an all-natural and healthy eating lifestyle and create awareness that eating animal meat or wearing animal-sourced things is ethically wrong and dangerous for the environment. Flexitarian is another plant-based diet that allows you to eat animal products in limited quantities.
When it comes to the health benefits, no other weight loss diet can beat plant-based diets. Several studies have proved that following a plant-based diet reduces the risk of chronic diseases such as diabetes and heart disease, improves metabolism, decreases blood pressure, and helps you lose weight in the healthiest way possible.
Plant-based diets are not recommended for expecting women and children in their growing age as cutting off meat can lead to deficiencies of omega-3 fatty acids, zinc, vitamin D, vitamin B12, calcium, iron, protein, and iodine, affecting the health and growth of the child.
Rules for Plant-Based Diets:
- Base your diet on whole plant foods like legumes, vegetables, fruits, nuts, seeds, and whole grains.
- Exclude or limit animal-based foods or products such as poultry, fish, meat, honey, cheese, dairy, and eggs.
- Try to include a wide variety of fruits, vegetables, and whole grains to ensure you get all the essential nutrients.
- Replace animal protein with plant-based protein-rich foods like seitan, tempeh, tofu, quinoa, edamame, and legumes.
- Choose healthy fats like avocado oil, coconut oil, and olive oil.
- Try to minimize the intake of processed foods, including sugary beverages, refined grains, snacks, and junk food.
5. Low-Carb Diet
Considered one of the most challenging weight loss diets, the results of a low-carb will leave you shocked. Low-carb diets like Keto, South Beach, Paleo, Dukan, and Atkins, focus on minimizing the daily intake of carbs while increasing the consumption of healthy fats and proteins. The idea here is to allow your body to burn stored fat for energy, which will help you get rid of those extra pounds faster. According to research, a low-carb diet can reduce the risk of heart disease, lower cholesterol levels, and improve blood sugar.
Despite the benefits, the low-carb diet isn’t an ideal choice for children, young adults, expecting women, and lactating women.
Rules for a Low-Carb Diet:
- Eat small amounts of whole-grain foods, low-carb fruits, non-starchy vegetables, fish, meat, eggs, high-fat dairy, seeds, nuts, and avocado oil.
- Avoid eating legumes, grains, bread, pasta, and any other kind of sugary and starchy food.
- You can drink water and unsweetened tea and coffee.
How to Select the Best Weight Loss Diet for Yourself
With more than 52% of adults worldwide trying to lose weight, you will find a plethora of blogs, websites, magazines, books, and podcasts on losing weight. Even though it might seem like a lifestyle change, losing weight is an art. You need to take one step every day, stay consistent and patient and be vigilant to get rid of those extra pounds. Here are some tips to help you figure out the right weight loss diet and stick to it:
- Consult with a Dietician or Nutritionist: Find a nutritionist and discuss your weight loss plan with them. They can provide you with the guidance and support that you need to reduce extra weight and get back in shape.
- Make Sure It’s Affordable: Modern-day diets can burn a hole in your pocket. Therefore, always opt for a weight loss diet that you can afford. When on a diet, you will already be restricting your body from certain foods. Therefore, the last thing that you would want is the mental stress of not being able to afford the diet-recommended food. Evaluate your budget before finalizing a diet.
- Look for Alternatives: You need proteins, vitamins, minerals, healthy fats, and carbohydrates to stay fit and healthy. Thus, don’t go for a diet that requires you to give up on the essential nutrients or foods you enjoy eating. Doing so can cause mental and emotional trauma, increasing the chances of relapsing to your old habits.
- Eat Locally Available and Seasonal Foods: Select a weight loss diet that requires you to eat seasonal and locally available foods. This will make it easier to follow the diet plan without breaking the bank.
- Workout Regularly: Exercise and dieting go hand in hand. It’s important to understand that you can only attain long-term weight loss results if you work out regularly.
- Don’t Stress Yourself: Burning off extra fat is tricky. Stressing about following the nutritional regimen can result in you eating your emotions. Hence, weight gain.
- Maintain a Food Journal: Keeping a food journal can make it easier for you to track your daily nutrition intake and monitor your progress. It can also help you identify areas for improvement and become more aware of your eating habits.
- Stay Hydrated: A person should drink about 6 to 8 glasses of water every day to stay fit and hydrated. Thirst can sometimes be mistaken for hunger, leading to unnecessary snacking. Drinking enough water will make you feel fuller and subside cravings.
- Portion Control Is the Key: Use smaller bowls, plates, and cups to control your portion size. While eating, listen to your body’s hunger and fullness cues to avoid overeating.
Ending Words – Choose the Weight Loss Diet That’s Right for You!
Losing weight is one of the toughest challenges that you will ever overcome in your life. As easy as eating that 150 kcal cupcake seems, in order to burn those calories, you will need to jog for 19 minutes or run at a pace of 8 miles per hour for 10 to 12 minutes. While all of the aforementioned types of diets to lose weight can help you shed those extra pounds, you should choose the diet that best suits your food preferences and lifestyle.
Before starting any weight loss diet, remember to consult with your healthcare provider or a registered nutritionist or dietitian to make sure that the diet is appropriate for your individual body goals and needs. The secret to attaining sustainable weight loss is by combining regular physical activity with a healthy diet and staying persistent. Remember that you cannot lose weight if you keep on going back to your old eating habits. Thus, try to have self-control and stay patient to get long-term results.
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