Lose Weight Plan
Best weight loss plan:
Dieting is a lot like dating—the process can be so daunting and draining you give up before you’ve found “the one.” Forbes Health reveals that 45% of people have not stuck to a diet in the past, simply because they found it difficult to find food they enjoyed on the diet plan.
Eating a nutrient-rich diet can make us feel better and more energized, and it lets us know we are taking steps towards a healthier life,” says dietitian Amanda This is a repeat favorite from last year. Based on the heart-healthy lifestyle of Greece, Italy, Spain, and Portugal, Mediterranean-style diets include healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. beaver, R.D.N, of Houston Methodist Wellness Services. But when you start researching the best ways to lose weight, your head can start spinning with all the different “miracles”
Turning the calendar page to a new year is often a signal that it’s time for a fresh start—and that has never felt more welcome than in 2022. Many people are vaccinated against COVID-19 (and boosted!) and looking forward to getting out a little more than they have in the past year. Feeling a little more comfortable about staying safe also means you can turn your mental energy toward your overall health.
diets out there—keto! paleo! 5-2 fasting! And of course, each of these has an army of true believers, who post all over Instagram about how awesome they feel giving up carbs/sugar/meat/dinner. It can be impossible to know which one to try. The most important thing to do when adopting a new diet is to ask yourself these questions: Is it sustainable? Does it forbid certain foods including your favorites? Can you stay on this diet while socializing with your family and going to restaurants?” says Beaver. We asked a panel of dietitians to sort through some of the most buzzed-about diets and discuss the good, the bad, and the hungry. Here are their recommendations of the top 11 to consider—and 4 to forget about.
Medication diets
This is a repeat favorite from last year. Based on the heart-healthy lifestyle of Greece, Italy, Spain, and Portugal, Mediterranean-style diets include healthy fats such as avocados, olive oil, nuts, and fish at least twice a week, plenty of beans, fruit, leafy greens, and whole grains, and even a daily glass of red wine. You
can eat cheese in moderation, but limit the red meat to once or twice a week
though this diet’s primary appeal is in its numerous health benefits—it can lower your risk of both chronic disease and cognitive decline—it can also lead to weight loss if you limit your calorie intake to 1,500 a day or less. Studies have found that following either a traditional Mediterranean diet or a low-carbversion of it can result in weight loss of about 5-10% of body weight over 12 months. And that weight stays off—a recent British study found that for people who had lost large amounts of weight, those who consumed a Mediterranean-style diet were twice as likely to keep it off. “This diet is easy to maintain, because the food is delicious!” says Beaver
This diet’s emphasis on minimally processed foods and plants has been associated with a reduced risk of multiple chronic diseases and increased life expectancy. Studies also show that the Mediterranean diet has a preventive effect against certain cancers .
Though the diet was designed to lower heart disease risk, numerous studies indicate that its plant-based, high unsaturated fat dietary pattern can also aid in weight loss
The DASH diet
Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as hypertension.
It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat.
While the DASH diet is not a weight loss diet, many people report losing weight on it.
The DASH diet recommends specific servings of different food groups. The number of servings you are encouraged to eat depends on your daily calorie intake.
- five servings of vegetables
- five servings of fruit
- seven servings of healthy carbs like whole grains
the DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help lower your risk of breast and colorectal cancers
Studies show that the DASH diet can also help you lose weight. For example, an analysis of 13 studies found that people on the DASH diet lost more weight over 8–24 weeks than people on a control diet
WW (formerly Weight Watchers)
Formerly known as Weight Watchers, this diet company has been around so long, your Grandma probably tried it when she was trying to take off the baby weight. With the newest version, myWW+, you get sorted into a color-coded proggram that assigns you a certain number of points per day (foods are given points based on calories, saturated fat, sugar, and protein)—you can eat whatever you want within that range. You can also eat an unlimited amount of 0-point foods (most fruits and veggies and lean proteins such as fish, tofu, beans, eggs, and chicken breast fall into this category). How it works for weight loss: Research has consistently found that WW is effective at safely taking off the pounds. A 2013 study found that dieters assigned to WW were more than eight times more likely to lose 10% of their body weight over 6 months than those trying to diet on their own. “There is a lot of evidence that using a tracking app can help you lose weight,” says Zerner. She adds that even if you stop tracking every meal, it is easy to maintain weight loss once you internalize which healthy foods are low or 0 points.
Flexitarian Diet
lso known as the “semi-vegetarian” diet, studies show emerging health benefits associated with the flexitarian diet, including weight loss, metabolic health and diabetes preventionThe diet—which emphasizes a largely vegetarian plate, with the occasional serving of meat or fish—is an excellent option for those who want to reap the benefits of a plant-based diet but can’t quite resist that slab of bacon at brunch. Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation.
Typical vegetarian diets restrict meat of all kinds but allow dairy products. Typical vegan diets restrict all animal products, including dairy, butter, and sometimes other byproducts like honey.
The flexitarian eating plan does not have clear-cut rules or recommendations about calories and macronutrients, so it’s considered more of a lifestyle than a diet.
Intermittent Fasting
There are a few different ways to do the intermittent fasting plan: Some people eat whatever they want 5 days a week, then consume a very low-calorie diet
(usually around 500 calories) on the other 2 days; others restrict their eating to an 8-hour window every day. Say, eating unlimited food between 8 a.m. and 4 p.m., and fasting for the other 16 hours. Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss — unless you compensate by eating too much food during allowed eating periods. Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (Both animal and human studies show that intermittent fasting may also increase heart health and extend lifespan .
It can also help you lose weight.
