What are the best diets for weight loss? This is a highly sought after topic that has brought up several conflicting opinions on whether weight loss diets work and produce long-lasting results. This article covers some of the tried and proven diets that have been found to produced results.
Here are the 10 best diets for sustainable weight loss.
1. 8-hour or 16:8 diet.
This is a diet plan that is quite simple and effective as it allows you to eat as much as you want. The proponents of this diet recommend you limit the time you eat. You only eat within 8 hours each day and fast for the remaining hours in a day.
By doing so, you reduce your calorie intake, and the body stays in a fat-burning mode for the remaining 16 hours each day. During this time, excessive fat gets burned.
With this diet, you can have an unlimited amount and type of food to eat. However, I would like to advise against eating refined carbohydrates such as white sugar, bread, or pasta. But instead, consume more energy, fat-burning foods such as lean meats, chicken, legumes,vegetables and whole grains.
You are not obliged to follow a strict pattern or specific days on this diet plan. You are at liberty to choose the days you want to eat this way, depending on your schedule or availability.
8-Hour diet can help you lose weight faster compared to other diets since the body is able to burn more fat during the fasting period.
It helps the body to regulate insulin in the blood and lower blood sugar levels.
This diet can prevent or slow the progress of some diseases such as diabetes, cancer, blood pressure, obesity, and heart disease.
8-hour diet can be difficult for beginners. Most people experience hunger during their initial fasting days and may start binge eating.
The diet plan is rigid and restrictive.
There is a prohibitive window time within which to eat, which may not work well for some people.
It does not encourage healthy eating habits as one is free to eat whatever they would like to.
Read more: Fasting for weight loss does it work?
2. Healthy Vegan diet/whole food plant-based diet.
Various scientific studies have shown a plant-based/vegan diet to be effective in weight loss.
This diet restricts the consumption of animal products such as meat, eggs, and poultry but instead emphasizes eating nutrient-dense foods from plants which are low in calories such as fresh fruits, vegetables, legumes, and whole grains.
A healthy vegan or whole plant-based diet encourages the consumption of limited amounts of oils, unrefined, and minimally processed foods.
You can eat a healthy vegan diet as much as you want without necessarily counting calories but still lose weight.
Research shows that a plant-based diet can reduce the risk of contracting chronic lifestyle diseases such as heart disease, some types of cancer, hypertension, obesity, and diabetes.
This diet is low in calories since it is high in fiber but low in refined sugars and fats.Therefore can enhance weight loss.
You can eat a healthy vegan or whole-food plant-based diet as much as you want without necessarily counting calories but still lose weight.
It can reduce the risk of contracting chronic lifestyle diseases such as heart disease, some types of cancer, hypertension, obesity, and diabetes.
You may take long to familiarize yourself with and get used to the diet.
A plant-based /vegan diet is deficient in some vital nutrients such as vitamin B 12, calcium, iron, and fatty acids; hence may require supplementation.
Read more: Beginners Guide to a Vegan diet
3. Atkins Diet diet for weight loss
Dr. Rober C Atkin founded the Atkins diet and wrote the best selling book about it in 1972. Since then, this way of eating has become very popular and is followed by many people worldwide.
The proponents of this diet emphasize the consumption of low carb foods. They claim that you can quickly lose weight and keep it off by eating more proteins and fat but leave out or restrict the range of high carb foods you eat.
Several studies show that the Atkins diet can help people lose weight and stabilize their blood sugar levels by lowering their insulin production. It also facilitates the creation of good cholesterol in the blood.
A high protein low card diet is excellent for losing weight because it is low in calories but can keep you satisfied for a long time.
The Atkins diet has four different phases.
A.)The induction phase
This phase focuses on the reduction of carbohydrate consumption. It lasts for at least two weeks though you can do it for longer.
During this time, you should consume not more than 20 gm of carbohydrates. Eat more nutritious green leafy vegetables, natural fats, high protein, and drink plenty of water.
B.) Ongoing weight loss.
In this phase you try to balance the number of carbs you can eat but still lose weight. Add more low carb vegetables, seeds, fruits, and nuts to your diet.
C.) Pre-maintenance phase.
At this stage, you are close to achieving and maintaining your weight loss goal. Now you add more carbs to your daily intake. Add more starchy and whole-grain foods.
You reach your ultimate goal. Eat more healthy carbs with the primary objective of maintaining your weight for life.
Inexpensive compared to other diets.
Has some scientific proof of supporting rapid weight loss.
You don’t have to be worried about counting your calorie intake, but you can still lose weight.
This diet is very restrictive, you will be required to count the number of carbs you consume in each meal.
It limits the intake of minerals, fiber-rich vegetables, and fruits, which may deprive the body of vital nutrients such as vitamins, minerals, and antioxidants. The deficiency of these nutrients can cause digestive problems and other health complications.
The diet may not work with everybody; you may need to consult your doctor before starting the plan, especially if you have diabetes or take certain medications.
4. Volumetrics Diet for weight loss
Dr. Barbara Rolls formulated this diet. Her findings focus on the consumption of low -energy density, and high water content foods for successful weight loss.
These are low-calorie foods that you can consume as much as you want and feel satisfied without depriving yourself. They include; fruits, vegetables, lean proteins, legumes, and whole grains.
The volumetric way of eating encourages the intake of foods that contain high contents of water and fiber. You can eat any foods you want too as long as you maintain the calorie counts recommended.
You should also include moderate physical activity while on this diet to enhance your overall well-being.
It encourages the consumption of nutrient-rich foods containing high fiber and more water to increase satiety and prevent overeating.
Most of the foods recommended are low in calories and can enhance fast weight loss.
This diet plan inculcates regular moderates exercises, which helps to improve your overall wellbeing.
The diet recommends eating home-cooked meals that may be time-consuming to make for some people.
5. The Dukan diet for weight loss
The Dukan diet plan emphasizes eating low-carb, high protein foods. Dr. Pierre Dukan, a French nutritionist who believes that you can lose weight by eating a high protein diet to achieve rapid weight loss, invented it.
The diet plan has 4 simple phases in which you can eat an unlimited quantity of the food as long as they belong to the approved list. You can as well introduce other foods in the later phases of the diet.
Here are the four stages of the Dukan diet :
The Attack phase
In this phase, you only eat high-quality lean proteins such as eggs, chicken, fish, and fat-free dairy. In addition to this, you should take 1 1/2 tablespoon of oat bran and drink 6 cups of water daily for 1-7 days. He also recommends exercising for 20-30 minutes daily.
- Cruise phase.
In the second phase, you add unlimited amounts of non- starchy vegetables, low-fat proteins, and an additional half- a tablespoon of oat bran. You should as well exercise for 30-60 minutes daily.
- Consolidation phase
In this phase, your objective is to lose weight and keep it off. You can now eat unlimited amounts of lean protein and vegetables every day.
In addition to a piece of fruit,2 slices of whole-grain bread, and 1 or 2 servings of cheese or any celebration meal you want. You can also add 1-2 meals of starchy foods. You also need to exercise for 25 minutes daily.
- The Stabilization phase.
In this phase, your aim is not to lose or gain extra pounds but to maintain your weight. You are required to consume only protein foods one day once a week.
After that, you can have whatever you want and eat 3 tablespoons of oat bran each day. Use stairs as often as you can and have a pure protein day every Thursday.
With this diet, you no longer have to count calories as long as you stick to the plan and follow its simple guidelines, you will get the desired result.
It facilitates quick and sustainable weight loss.
You are not required to weigh your food or count your calorie intake each time you eat.
It eliminates the consumption of Unhealthy foods, such as refined sugars, fats, and processed foods.
It is very restrictive on certain foods since it focuses on eating mainly proteins with no fruits and vegetables. Most nutrients and mineral-rich foods lack in this plan.
The diet can become monotonous and boring after sometimes.
This diet can cause a state of ketosis, which can cause kidney damage.
First-time dieters may develop health complications such as a loss in bone density, or kidney stones.
6. The Zone Diet
An American Biochemist Barry Sears formulated this diet to help people who would like to control their glucose and insulin levels to prevent and reduce inflammation and other diseases like diabetes and obesity.
The foods you consume should have a lower glycemic index to enhance the sugar’s slow release into the bloodstream and keep you satisfied.
Each meal in the Zone’s diet should provide 40% carbohydrates, 30% fat, and 30% protein. The amount of protein to be ingested should enter your bloodstream. Fats should be polyunsaturated, for example, those of olive oil.
Vegetables and fruits should replace carbohydrates. It would help if you tried to eat 5 meals a day at intervals of no more than 4 hours, to avoid an increase in insulin levels in your bloodstream.
The diet is well balanced and can help you lose weight.
There is a wide variety of foods you can choose to eat, making it very flexible and easy to adapt.
The diet discourages the consumption of healthy foods.
It isn’t easy to track your progress on this diet.
7. The Dash Diet for fast weight loss
Its name, Dash, is an acronym that stands for Dietary Approaches to Stop Hypertension.
This diet encourages healthy eating, which emphasizes eating fresh fiber-rich fruits, whole grains, vegetables, unprocessed, low carbs, lean protein, and foods high in essential minerals such as potassium, calcium, and magnesium.
These foods are known to help prevent lifestyle diseases and support weight loss. In addition to that, they increase satiety and help to keep you full for longer.
This diet discourages the consumption of foods high in saturated fats, salt, refined sugars, and topical oils.
Its great advantage is that it does not require special foods that are challenging to get or complicated recipes. You also need to focus on the number of daily servings of various food groups that contain nutrients that positively impact your blood pressure and overall health.
In addition to eating healthy, you should also incorporate moderate exercises such as walking, gardening, and swimming to achieve your desired weight loss goals.
The diet is nutritionally balanced and has scientifically proven health benefits.
It is flexible and has a variety of foods you can choose to eat.
Information about the diet is readily available in the local libraries.
The diet recommends the consumption of home-cooked meals, which can be time-consuming to prepare.
The dash diet can be expensive as it encourages the consumption of whole foods, which can be a little pricey.
It may take time to see significant weight loss results on the dash diet hence not a quick fix for faster results.
8.The Weight Watchers Diet
This is one of the most prominent and famous diets in the United States. Jean Nidech is the co-founder of this diet whose main objective is to emphasize a slow and comprehensive weight loss concept through nutrition and healthy lifestyle changes.
This diet is based on a system of assigning smart points to foods based on their nutritional contents such as protein, sugar, and fat quantity that can you can consume daily.
These points consider a person’s weight, height, age, sex, physical activity, and weight loss objectives. Each food and drink has an assigned score based on its nutrient density, and you cannot exceed the number of desired points set.
The points determine the quality assigned to each food and its quantity limit. Wholesome food options such as fresh fruits, vegetables, lean proteins, and whole grains have lower or zero points and can be eaten freely and in larger quantities.
Unhealthy foods, such as fries, candy, and cakes, have higher point values and should be limited or avoided.
You can adopt this diet plan at home or sign up for their program.
It encourages a slow but steady weight loss.
The diet is nutritious, balanced, and flexible to adapt.
There is a lot of support and readily available resources locally and online.
There are plenty and a variety of foods to eat.
It can be challenging to count points or calories for each meal or food you intend to eat.
It can be expensive since you may require some coaching or guidance from an expert.
Tracking your progress can become tedious and frustrating.
9. The Mediterranean diet
This diet is considered one of the most popular and healthiest diet plans around the world. The Mediterranean diet originated from countries along the Mediterranian region such as Spain, Italy, and Greece.
Research shows that people in these regions have a lower mortality rate and the risk of contracting chronic diseases.
This diet emphasizes the consumption of whole grains, healthy fats, fruits, vegetables, olive oil, fish, and nuts. It limits the use of dairy products, eggs, red meat, wine, and seafood.
It restricts the consumption of refined grains and oils, foods with added sugars, processed meats, and packaged foods.
This diet can accelerate weight loss since it encourages the consumption of high fiber, nutrient-dense foods, and limits or prohibits the use of processed and refined foods. It also helps to lower your cholesterol levels and the risk of developing heart disease.
When combined with regular moderate exercises, you will be able to lose weight and achieve your optimum health goals.
It is well balanced and nutritious.
It can promote a healthy and steady weight loss.
The diet can help prevent and manage some health conditions like diabetes, heart disease, inflammation, and mental health.
Some foods on this diet plan, such as whole grains and fish, can be costly.
Cooking fresh food can be time-consuming and demanding for some people.
10. The detox diet for weight loss
This is a short term diet plan whose intention is to cleanse and eliminate toxins from the body. Most people try this diet after the holidays of binge eating or after being exposed to toxic contaminants.
The detox diet involves fasting, followed by an exclusive intake of fruits, juices, raw vegetables, teas, and plain water. It may sometimes include the consumption of supplements and colon cleansing enemas.
Champions of this diet claim that these therapies eliminate toxins from the body, and promote the circulation of healthy nutrients in the blood. They also claim that this diet reduces inflammation, weight, and the risk of contracting diseases.
There is a 7-day detox diet plan to be followed.
Day 1 and 2:
This method begins with a complete cleansing where you only consume liquids and juices. You can have Citrus fruit shakes, infusions, sauces, and homemade raw or lightly steamed vegetables and soups.
On day 2, you can add a Few spoonfuls of healthy oils and seeds to your meals.
Maintain the diet of the first days, alternating vegetables and adding some small amounts of lean proteins and yogurt.
Day 4 and 5:
Slowly incorporate dried fruit, fish, or steamed chicken into the diet. Some legumes will be edible too, but a low-calorie diet should still be maintained, with shakes, soups, and infusions.
Day 6 and 7:
Maintain the detox diet; add substantial amounts of low carbs and lean protein foods to your soups or broth. You can as well have some cereal for breakfast or yogurt in the afternoon.
It is essential to know that diets should be done under medical supervision and combined with some exercise.
Whatever diet you choose, you must bear in mind that you must select the one that best suits your lifestyle and the one that you will be able to follow without a problem.
Take your time to study and understand a diet plan before trying it. Once you have chosen your plan, take some time to see if it is suitable for you, and meets your expectations before jumping into another.
Can produce quick weight loss results
It takes a shorter time to implement and achieve results.
This diet is excellent for people looking for fast short-term results.
The plan is only short term
A detox diet is Very restrictive on the type of food and beverages to take.
This diet can have some serious safety and health complications. For example, too much intake of juices or liquids with fewer nutrients can be harmful to people with certain health conditions such as those with kidney or gastrointestinal problems.
How long will it take to see results on these diets for weight loss?
These diets can help you lose weight healthily and achieve the weight you desire for your overall wellbeing. Please take some time to read, learn, and understand each diet plan before deciding on which one to adopt.
Each diet works differently and requires different approaches. Some diets will produce short term results, while others are meant for long term results.
When choosing a diet, do not go for quick fixers but instead pick one that promotes long term healthy sustainable lifestyle changes. Be patient and give your body time to adjust to the new way of eating.