10 Popular Diets That Actually Work
There is nothing in the realm of health and wellness that is more perplexing than the concept of dieting. It’s true that we’ve heard over and over again that diet and exercise are the only things that can produce lasting results (and patience). However, despite this, we are still eager to listen to and experiment with any new fad diet in the vain hope that it would be the one that finally makes a difference. (This is not typically the case.) “The diet that works best for you is the one that takes into account your own preferences, demands, and metabolic rates. It is essential to show regard for your bio-individuality and select a method that enables you to experience the highest level of satisfaction “says registered dietitian Lisa Moskovitz.
As a result, we made the decision to clear some space in our heads by determining once and for all which widely followed diets are indeed effective. We put ten different diets to the test and consulted a variety of dietary specialists, such as an emergency medical physician named Cassie Majestic, MD, Moskovitz, and a licensed sports and clinical nutritionist named Cara Clark, for further information and recommendations. Continue reading to find out more about the 10 diets that we discovered to be effective. Keep in mind that any diet that eliminates entire food groups or is overly restrictive is not a healthy option. Instead, dietitians encourage eating complete meals and eating whenever you feel hungry as the best way to follow a diet.
Mediterranean Diet
The eating patterns of the Mediterranean region served as the basis for the development of the Mediterranean diet. It encourages the consumption of foods that have not been processed, such as fish, chicken, veggies, and olive oil. However, you should avoid eating processed foods, foods high in salt and saturated fat, as well as red meat.
Along with the fact that the majority of the permitted foods are related to the possibility for reducing heart disease, diabetes, high blood pressure, and obesity, the drinking of red wine is included in the program, which is perhaps the most tangible benefit associated with the program.
The convenience of the diet is emphasized by Shereen Jegtvig-Lehman, MS, an evidence-based nutrition consultant and co-author of the book Superfoods for Dummies. She says: “The Mediterranean diet is known for including a wide variety of mouthwatering foods in its repertoire. She does concede that counting calories is still necessary for those who wish to achieve their weight loss goals.”
Clark adds his two cents, “Since I started teaching nutrition, this has been around, but I’ve noticed that it’s increasing in popularity in the medical field, which is a good indicator of what kinds of things we nutritionists should expect to be asked for by clients. The fact that this is abundant in fish, veggies, nuts, seeds, oils, and whole grains is something that really appeals to me. It is high in unprocessed foods that are rich in nutrients and contains a reasonable amount of dairy, poultry, and eggs but contains very little red meat. These foods have a beneficial effect on our bodies, giving us with important nutrients that are good for the health of our hearts and a wide variety of other organs. It represents the pinnacle of preventative medicine.”
5:2 Diet
The 5:2 diet, which consists of two days of following a reduced calorie fast followed by five days of normal eating, is particularly popular in the United Kingdom, Australia, and Sweden. You should be able to maintain your typical dietary intake of between 2,000 and 2,500 calories for five days out of the week. In spite of the fact that there are no predetermined dietary limitations, you will be required to abstain from food for two days out of every week. On those days, you are required to stick to a diet that only allows you 500 calories (600 calories for men).
Because you only need to make significant adjustments to what you consume for a total of two days out of the week, this diet is significantly simpler to follow than the vast majority of others. In addition, fasting has been shown to improve a number of health markers, such as blood pressure, cholesterol levels, and metabolic rate. 2
Although theoretically speaking, restricting your calories for two days can be just as successful as doing so for an extended period of time, doing so can also have a significant negative influence on your energy levels and lead to nutrient shortages. If you want to exercise, you will need to schedule your workouts on days when you are not fasting.
“If done right, fasting can be very helpful to your health,” Meryl Pritchard, a holistic nutritionist and the founder of the organic meal delivery service Kore Kitchen, has this to say: “If done right, fasting can be quite advantageous to your health.” “It enables the body to heal itself and revitalize itself. This is what happens to your body while you are resting when you sleep. If you are always eating, your body will never have the chance to do this function properly.” But she emphasizes that most people don’t even know what a calorie is, let alone how to calculate it. “Most people,” she continues, “don’t even know what a calorie is,” she says. “What we advise our customers is that it really is not about the quantity of calories; instead, you should focus more on the quality,”
Paleo Diet
According to proponents of the Paleo diet, modern foods have evolved much more quickly than our bodies have, which leads to a host of health issues. The diet encourages consuming foods that early Paleolithic humans may have consumed in their daily lives. You are permitted to consume grass-fed meats, seafood, fresh fruits and vegetables, eggs, nuts, seeds, and healthy oils such as coconut, avocado, olive, and walnut when adhering to this diet plan. You are not allowed to consume potatoes, refined sugar, refined vegetable oils, cereal grains, legumes (including peanuts), dairy products, processed foods, salt, or processed foods.
Because it is higher in protein, your diet will be cleaner, and it will almost probably contain fewer processed foods. In addition, you will feel fuller for a longer period of time. There are specific minerals that are missing from the diet, like calcium and vitamin D. Additionally, because beans are prohibited, it can be especially challenging for people who follow a vegetarian diet.
Jegtvig-Lehman states, “Dieting can be made simpler by following strict guidelines at beginning, but maintaining that simplicity might be challenging. Because the Paleo diet is so widespread, there are now many meals and snacks that adhere to the guidelines of the Paleo diet.”
Alkaline Diet
The goal of an alkaline diet is to maintain a pH level in the body that is between 7.35 and 7.45 (14.0 is pure alkaline, 7.0 is neutral, and 3.0 is acidic), which is accomplished by consuming foods that are alkaline and avoiding foods that, if broken down, become acidic. The diet purports to enhance one’s memory and increase levels of energy while also protecting against headaches and bloating.
On the diet, you are allowed to consume fresh fruits and vegetables, as well as nuts and legumes. This includes citrus fruits. On the other hand, you are not permitted to consume any wheat, pasta, meat, fish, shellfish, dairy products, tea or coffee, sugar, or alcoholic beverages.
You will significantly reduce the amount of sugar and fat you consume while simultaneously increasing the amount of vegetables and fruits you consume. According to Jegtvig-Lehman, “I enjoy that this diet has a high concentration of fruits and vegetables.” However, “restrictions are difficult to maintain, and this one is no exception: no gluten, very little to no meat, no processed meals, and no alcohol or caffeine.” [Caveat] Increasing the amount of fruits and vegetables you eat is extremely advantageous for your health; but, if you restrict your diet too much, the efficiency of this diet may be reduced. On the other hand, if you currently follow a diet that is primarily composed of plant-based foods, the adjustment may come more naturally to you.
WW (Weight Watchers)
This program has been established for more than half a century under its previous name, Weight Watchers; but, in 2018, it underwent a significant rebranding that changed its name to WW. This eating plan makes use of a streamlined method of calorie counting that takes into consideration your height, age, current weight, and ultimate weight loss goals.
Each type of food is assigned a unique number of smart points, and each day you are permitted a certain number of points that correspond to the goals you have set for yourself. Even if there aren’t any major limits, it might be difficult to keep track of the points you’re eating and the amount of food you’re consuming. According to Clark, “They’ve actually made some significant gains in the last few years refining their curriculum so that it’s more based on real meals and teaching the science of nutrition rather than just counting.” Because it is based on a counting system, it allows for some flexibility in terms of choice.
“It also includes eating a balance of macronutrients, as opposed to fully restricting them like some diets that have been popular in the previous few years,” said Dr. Fung. “This is important since macronutrients are the building blocks of our bodies.” I like the adjustments that they’ve made to it, and I believe that it may be an excellent choice for a lot of folks who are seeking for a complete makeover.
Flexitarian Diet
The term “flexitarian diet” refers to a flexible vegetarian diet in which 80 percent of one’s food comes from plant-based sources while the remaining 20 percent comes from animal protein. You can continue to gain the health benefits of a plant-based diet in this manner, such as lowering your risk of heart disease, diabetes, and cancer, while at the same time still being able to enjoy the foods that you genuinely enjoy eating.
Clark is of the same opinion, saying, “I genuinely see this one getting a lot of popularity this year.” Because it is ambiguous and can be interpreted in a number of different ways. It is very much how I teach nutrition in the sense that the majority of our diets should consist of plant-based foods (at least 80 percent), with only 20 percent coming from animal protein. The incorporation of a diet that is adaptable into one’s lifestyle is one of the reasons why I support the concept of dietary flexibility. If it can be adjusted, it will be easier to handle. It is more likely to be sustainable if it can be managed. If it can be maintained indefinitely, then it cannot be considered a diet. This year, I anticipate a significant increase in the number of people simply adopting healthy practices in a flexitarian manner.
Atkins Diet
The Atkins diet has been all the rage for several years, and Kim Kardashian West is a supporter of it. According to Clark, one of the benefits of many popular diets is that it reminds individuals to pay attention to their health. More vegetables is the one thing that every fashion and lifestyle movement can and does agree on.
Atkins is not an exception to this rule. This diet is a low-carb program that was popular in the 1990s. It urges you to load up on lean protein, healthy fats, and low-carb versions of fruits and vegetables that are high in nutrients. On this diet, it is recommended that you cut down on the amount of carbohydrates you consume. An omelette for breakfast, a salad with protein for lunch, and zucchini pasta with a lean protein for dinner—these are just few examples of what a typical day may look like. Yum!
Whole 30
The Whole 30 diet is an eating plan that restricts participants to whole, unprocessed foods for a period of thirty consecutive days. This diet recommends omitting a number of food groups, such as grains and legumes, as well as alcohol and added sweets, in order to place more of an emphasis on the consumption of actual food that has not been processed. Anyone searching for a complete reset should really consider going with this option. This eating plan is quite comparable to the manner that Majestic eats on an everyday basis. “The secret is to have lots of colors and to strike a balance. I make an effort to incorporate a wider variety of foods and fewer processed items into my diet.
Vegan
Going vegan? Over the past few years, this diet that is primarily on plant foods has seen a significant rise in popularity. It involves abstaining from all items derived from animals, which includes eliminating dairy products from one’s diet. Vegans should make sure they eat meals that include protein, carbohydrates, vegetables, and good fats. This will ensure that they have a healthy diet. If followed improperly, a vegan diet can lead to nutrient deficiencies, including deficiencies in vitamin B12, vitamin D, iron, calcium, and zinc, among others. If you want to be sure that you are getting all of the nutrients that you require, taking a multivitamin in addition to this diet is something that you should consider doing. On this diet, you absolutely have to eat tofu and nut butters, and you should educate yourself on the appropriate way to ingest protein in order to be successful. In conclusion, Moskovitz reminds us that “enjoying your favorite foods is crucial to long-term success,” regardless of the diet plan that one chooses to adhere to.
In recent years, there has been a significant rise in interest in a practice known as “intermittent fasting.” The goal is to go for extended periods of time without eating while ensuring that you are not starving yourself. Your calorie consumption will be controlled in this manner, but you won’t experience the same feelings of restriction. It’s possible that a calorie deficit is required for weight loss, but this also heavily depends on the amount of physical activity you get. According to Majestic, “I’m not a huge believer of counting calories obsessively, but if the goal is to reduce weight, it’s simple.” “Intake of calories must be lower than expenditure of calories. The vast majority of individuals are under the impression that in order to achieve this goal, they must either starve themselves or consume meals that they detest. After reaching a healthy and desirable weight, I don’t think it’s necessary to cut back on calories on a consistent basis.
Not only can intermittent fasting contribute to weight loss, but it can also lead to enhanced levels of energy and a reduction in stress. You will need to stick to a particular eating pattern in order to achieve this goal successfully. A common practice is to abstain from food for 16 hours, then allow themselves an eating window of eight hours. It is generally accepted that fat is not burned while the body is engaged in the process of digesting food. Before eating your next meal, you should give your body some time to finish digesting the previous one so that you may get into the optimal window for fat burning.