5 Healthy Diets For Weight Loss Enthusiasts

Dieting is the best way to lose weight but you need to be careful about your nutritional requirement as a strict dieting regimen could deprive you of necessary nutrients. But there is little to worry about as we’ve found the five best dieting regimens to aid your weight loss. Here we’ll discuss all five dieting methods to help you choose the best.

  1. Vegan Diet
Vegan Diet

Let’s keep things simple and focused on the weight loss benefits of a vegan diet. It is taking only plant-based foods like the following

• Fruits
• Vegetables
• Whole Grains
• Beans
• Peas
• Nuts
• Seeds

A vegan diet has a multitude of benefits including weight loss. Studies have found that vegan people tend to be thinner and have lower body mass index (BMI) than others.

Here’re the findings of the other studies

• A low-fat, high-fiber vegan diet is more effective than a conventional low-fat diet
• With a vegan diet, you can lose up to 6 kg over 4 months

The studies done on the vegan diet found it to be quite useful in weight control. Also, you should have little hassle in switching to vegan at least for the period until you get back into a natural shape.

In addition to weight control, a vegan diet can also help improve your kidney function by lowering your blood sugar level. It is also linked to a lower risk of heart problems. Also, it is found that a vegan diet lowers the risk of developing certain cancers by 15%.

  1. Volumetrics Diet
Volumetrics Diet

It is a diet plan that works as an appetite suppressant with foods with low-calorie density and high water content. The feeling of fullness will prevent you from consuming more calories leading to weight loss in the long run.

Inspired by a book by nutrition scientist Dr. Barbara Rolls, a volumetrics diet involves eating nutrient-dense foods that have high-water content but that are low in calories. For example, you can increase your reliance on fruits and vegetables instead of cookies and candies. Dr. Barbara Rolls wanted to inculcate healthy eating habits in people and for this reason, she planned a healthy diet.

This diet will keep you full for a long time so you can easily cut your calorie intake and lose weight in the long run. The book divides diet into four categories that are as follows:

• Category 1 (very low-calorie density of less than 0.6)
• Category 2 (low-calorie density of 0.6–1.5)
• Category 3 (medium calorie density 1.6–3.9)
• Category 4 (high-calorie density of 4.0–9.0)

Note: For weight loss, you should be strict with the first two categories of diets.

  1. Mediterranean Diet
Mediterranean Diet

As the name suggests, the diet is inspired by the food habits of people living in the countries around the Mediterranean Sea, especially Spain, Greece, and Italy. It was found that these people are comparatively healthier than others and the reason behind their good health is their food habits.

A Mediterranean diet includes vegetables, whole grains, legumes, nuts, seeds, and fats. Refined grains, processed foods, and added sugar are strictly prohibited in this diet. And this diet plan is beneficial for your overall health including weight control that one of the many benefits of this diet.

Foods To Eat:

• Fruits
• Vegetables
• Nuts, Seeds, Butter
• Whole Grains
• Legumes
• Seafood
• Poultry
• Dairy
• Herbs, Spices
• Healthy Fats

How To Eat:

• Regular Diet: Vegetables, fruits, legumes, extra virgin olive oil, nuts, seeds, legumes, potatoes, herbs, spices, and seafood
• Moderate Diet: Poultry, eggs, cheese, and yogurt
• Rare Diet: Refined grains, processed meat, sugar-sweetened beverages, refined oils, and other highly processed foods

  1. DASH Diet
DASH Diet

It stands for Dietary Approaches to Stop Hypertension and the name tells everything about the diet. Designed to control hypertension and reduce the risk of heart problems, this diet could also help in weight control. And the diet focuses more on fruits, vegetables, whole grains, and lean meats. One more thing is it is low in red meat, salt, added sugars, and fat.

A regular DASH diet allows only 1 teaspoon (2,300 mg) of sodium per day. But the lower salt version of the diet limits the salt intake to no more than 3/4 teaspoon (1,500 mg) of sodium per day.

How Does DASH Diet Help In Weight Loss?

People suffering from hypertension are advised to lose weight because the more they weigh, the more the chances of their blood pressure increasing. Here you will switch to plant-based foods except for lean protein sources like chicken, fish, and beans. These foods will reduce your calorie intake which will help in weight control.

  1. Intermittent Fasting
Intermittent Fasting

It is more an eating pattern than a diet as you aren’t prescribed a diet or prevented from eating certain foods. Here you are encouraged to fast between eating meals. It is a lifestyle change that allows your body time to digest and consume whatever calories you have consumed.

Fasting Methods:

• The 16/8 Fasting: You fast for 16 hours a day and eat for eight hours like 1-9.
• Eat-Stop-Eat: You fast for 24 hours once or twice a week according to your fasting strength. For example, you will fast from breakfast one day to breakfast the next day.
• The 5:2 Method: You eat your regular diet for 5 days and take only 500-600 calories on two non-consecutive days.

You can follow any of the above-mentioned intermittent fasting methods to lose weight. You can see how intermittent fasting will help control your calorie intake and help in weight loss. While you are free to continue with your regular diet, it is advisable to avoid eating high-calorie foods.

Conclusion

Dieting is an intrinsic part of weight loss as it reduces calorie intake to a large extent. But you shouldn’t forget exercising that completes a weight loss regimen. First, you follow a strict diet to reduce your calorie intake, and then you exercise to burn whatever calories are consumed. If you are looking for weight loss, you can consider one of the above-mentioned diets or intermittent fasting. Also, continue weight loss with exercises.

Disclaimer: The above information is for educational purposes only and the readers are advised to consult their dieticians before choosing a specific diet.

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