“Diet plans” you have probably heard. But those may make it difficult to get started, as you are unsure which one is most effective.
The best way to lose weight is to stick to the right diet plan. Moreover, it offers health benefits that go far beyond losing weight. For this purpose, we can mention some of the diet plans that have shown excellent results in researches. They are low carb diets, low-fat diets, DASH diets, plant-based diets, and intermittent fasting. Some of the diet plans outlined here recommend to reduce the amount of food you eat per day, while others recommend limiting the intake of carbs, calories, and fat.
All of them are below in detail.
A low carb diet mainly limits carbohydrates for protein and fat intake. This is the most popular dietary pattern among many, and most studies prove that low carb diets can weight loss easier. Also, studies indicate those are more effective than conventional low-fat diets (Trusted source1,2). A total of 53 studies involving 68,128 adults showed better results in this regard (Trusted source). Also, low carb diets do not cause excessive fat accumulation in the abdomen.
In here, you can also opt for a very-low-carb diet like ketogenic (keto). Keto diet restricts this macronutrient to under 10% of total calories, compared with 30% or less than other low carb diets. In keto diets, the body starts using fatty acids rather than carbs for energy by turning them into ketones—this process called ketosis. The most important thing to note here is that if you are looking for a keto diet, it is essential to get medical advice.
Other benefits of low-carb diets improve insulin levels in people with type 2 diabetes and reduce the risk factors such as high cholesterol and high blood pressure, which can cause heart diseases.
In general, the fat content must be less than 30% of your daily calories in a standard low-fat diet. Some ultra-low-fat diet plans limit this level to about 10%. Low-fat diets show good results as effective as low-carb diets in losing weight, but low-carb diets seem to be more effective (Trusted source3,4). However, low-fat diets are more practical to lose weight for people who are overweight.
Fat provides more calories compared to protein and carbs. One gram of fat provides approximately 9 calories, while protein and carbs provide only 4 calories per gram. So, you can lose weight easily if you can reduce the number of calories you gain per day by fatty foods. Reducing the risk of heart disease and reducing inflammation are other benefits of low-fat foods.
DASH diet plans
Dash diet is a dietary plan designed to prevent or reduce high blood pressure (clinically called hypertension). But an analysis of 13 studies has shown that it also effective in weight loss (Trusted source). Note- Since obesity is often a major cause of high blood pressure, the DASH diet is ideal for these both health conditions.
The DASH diet does not recommend to eat specific foods and recommends specific servings of various foods. For example, five servings of vegetables, seven servings of healthy carbs such as whole grains, five servings of fruit, two servings or fewer of lean meats, and two servings of low-fat dairy products are included in a daily DASH diet. The amount of food you should eat depends on the number of calories you need per day.
Plant-based diet plans
The plant-based diet is suitable for anyone with any health condition, and researches have shown that these are also effective in weight loss (Trusted source). According to the review, those following a plant-based diet lost an average of 2.5 kg more than people not eating a vegan diet (Trusted source).
The specialty is that it has very low saturated fat content due to the restriction of animal products. Therefore, certain nutrients restricted by low carb and low-fat diets are automatically prevented by the plant-based diet. Most foods that prevented are high in calories, so avoiding them helps to lose weight. But these diet plans are rich in plant proteins and plant fibers instead of fat.
People on a plant-based diet are much less likely to develop diabetes and heart disease.
Intermittent fasting is also one of the most popular methods of weight loss, and this is a cyclical process between fasting and eating. Studies show that this is beneficial not only for weight loss but also for overall health (Trusted source1,2).
Intermittent fasting reduces your daily calorie intake by limiting the time you’re allowed to eat, and it leads to weight loss. There are several methods to do this process.
There are several methods to do this process.
- 16/8 method – limits the calorie intake for 8 hours per day (More info).
- 5: 2 method – limits the daily calorie intake to 500–600 calories twice per week (More info).
- Eat-Stop-Eat method – This involves 24 hours of fasting once or twice a week (More info).
People who are low weight, and are pregnant or breastfeeding women should definitely seek medical advice before following this dietary pattern.
Increasing the brain hormone BDNF (Trusted source), increasing insulin sensitivity, and reducing inflammation are other benefits of Intermittent fasting.