Top Diets For Weight Loss – Weight loss plans involve trying fad diets that you can skip if you want to see results
There is no perfect diet for everyone. So be sure to check out health.iStock’s recommendations and recommendations before choosing a plan
Top Diets For Weight Loss
“How can I lose weight?” Millions of Americans have asked themselves this question over time. According to a 2020 study by market research company Ipsos, more than 50 percent of Americans are trying to lose weight, with most eating healthier or cutting down on food intake. A previous study, published in November 2020 by the Centers for Disease Control and Prevention, found that the most common diet used by participants was a weight loss or low-calorie diet, followed by a diabetic diet and a low-carb diet. diet and a low-fat or low-cholesterol diet.
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But even among these few approaches, there are a huge number of different programs available, and finding the right one can be a challenge. After all, there is no plan that is perfect for everyone.
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Before choosing a health or weight loss approach, it’s important to do some self-evaluation and ask yourself a few questions.
“There are many diets on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is to find one that doesn’t cause stress or anxiety.” Ask yourself questions like: Will the dietary guidelines make me happy? Troubled? Stressful? Can you follow them long term? “Factors like enjoyment, flexibility and longevity are important factors,” adds Kyle.
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If the diet is a short-term solution rather than a long-term lifestyle change, this can be a problem. In particular, extreme diets that promise massive weight loss aren’t always sustainable—and can lead to overeating or even binge eating when you’re feeling depleted. “Consider whether you can continue your eating habits for a lifetime, not just 21 or 30 days,” says Angie Asche, RDN, a sports nutritionist in Lincoln, Nebraska.
Some diet plans, such as the MIND diet and the DASH diet, target specific areas of health and may have side effects for weight loss. Others are created with weight loss as the primary goal. “You have to realize that we’re all unique,” says Kyle. “We all have different health conditions and lifestyles, which can affect which diet is best for us. This means that you don’t have to think about what works for your friends or family members, but you have to pay attention to what works for you as an individual.”
Many diet plans exclude entire food groups, which can cause nutrient deficiencies and health problems. For example, if your diet is very low in carbohydrates and you are taking medication for type 1 or 2 diabetes, this is probably not suitable. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea either. Remember that pregnancy is not a time to lose weight. If you are pregnant or breastfeeding, consult your doctor before making any changes to your diet.
Make sure your diet has been carefully reviewed for safety—and discuss any changes with your doctor or registered dietitian before starting a new diet. (If you don’t have a dietitian, find one near you on the Academy of Nutrition and Dietetics website.) And do a self-exam to make sure your diet aligns with your own values and preferences.
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“Don’t you like meat?” asks Ginger Hultin, RDN, a dietitian in private practice in Seattle and spokesperson for the Academy of Nutrition and Dietetics. “So don’t be paleo! Do you travel a lot and eat out? The DASH diet can end in frustration. Bottom line: The diet you choose should be safe and effective while taking your lifestyle into account.
To cut through the confusion and help you achieve success quickly, we’ve rounded up some of the most popular diets out there today. Read on to find out which plan is best for you and which diets you should absolutely avoid!
This high-fat, high-protein, low-carb diet puts the body into a state of ketosis, in which the body uses stored fat instead of carbohydrates for energy. Previous research suggests that the ketogenic, or “keto,” diet can be an effective method of weight loss, but to be successful, you need to stick to the plan consistently, with no cheat days—otherwise you’ll just be eating high-fat foods. a fatty diet that has an unnecessarily high content of unhealthy fats.
(Tip? If you’re on a diet, check out the full list of keto foods and the healthiest fats for people on a keto diet.)
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Although the keto diet is popular among people with type 2 diabetes, you should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.
Regardless of your current medical condition, you should talk to your doctor before starting a ketogenic diet, advises the Cleveland Clinic.
One of the biggest obstacles to this diet? Say goodbye to bread and other carbohydrates. “Achieving the recommended low carb levels can be difficult,” says Hultin. “This diet probably involves a lot of planning and bringing food to parties and events.”
You should also be prepared for some noticeable side effects of the plan, such as keto diet-related diarrhea and constipation, fatigue, mood swings, headaches, and bad breath. These symptoms are common symptoms of the so-called keto flu, which occurs when the body adapts to burning fat instead of carbohydrates.
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“A lot of people think the Paleo diet is all about fatty meats, but I suggest it’s all about vegetables,” says Hultin. The concept is to eat only foods—including meat, fish, poultry, eggs, fruits, and vegetables—that were available to our Paleolithic ancestors. This means grains, dairy products, legumes, added sugar and salt are banned.
This style of eating requires a lot of planning and menu preparation. A previous review suggested the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could lead to limiting carbohydrate intake and eliminating nutrient-dense foods like whole grains, legumes and dairy. Harvard T.H. there is also a risk of vitamin and mineral deficiencies such as calcium, vitamin D, and B vitamins. Chan School of Public Health.
This also means that this diet is not suitable for people at risk of osteoporosis, as discussed in the previous article (PDF).
This low-carb, low-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, although these popular low-carb plans differ significantly.
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According to the Atkins website, the plan works in phases, with the first phase of a very low daily net carb intake of around 20, 40 or 100 grams (g), meaning the diet can lead to ketosis. How many net carbs you should consume depends on the plan you choose. (Net carbs can be calculated by subtracting fiber and sugar alcohols from total carbs. Although this value isn’t an official nutritional term, it can give you an estimate of how much a particular food can affect your blood sugar.) Unlike the keto diet, as you progress through the phase you can eat more carbohydrates.
Because the diet is low in carbs, it may not be suitable for people who take insulin or have diabetes, and because it’s high in protein, the Mayo Clinic says it’s best avoided if you have kidney disease.
“It’s a wonderful way of eating that I highly recommend to many clients and even model in my own life,” says Elizabeth Shaw, RDN, in private practice in San Diego and co-author of the Fertility Foods cookbook. . “Because the diet is designed to help people with high blood pressure, low sodium foods are recommended. But since most Americans exceed their daily sodium intake anyway, it’s no surprise that nutritionists are recommending this way of eating to treat a wide range of conditions, such as heart disease and obesity.”
According to the Mayo Clinic, the DASH diet, or Dietary Approaches to Stop Hypertension, focuses primarily on reducing sodium intake and increasing fruit and vegetable intake.
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People following the DASH diet experienced improvements in blood pressure compared to a control group who did not follow the DASH diet.
The MIND diet, or DASH Mediterranean Intervention for Neurodegenerative Delay, is a type of hybrid between the DASH diet and the Mediterranean diet. According to the Alzheimer’s Association, it contains foods designed to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative disease that affects more than 6.5 million Americans. Some research supports this idea, including a previous study that found a link between bullying
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