- 1 Best weight loss diet plans to use
- 2 How do diets work to help you lose weight?
- 3 What’s the best diet for weight loss?
- 3.1 1. Intermittent fasting
- 3.2 2.Low-carb
- 3.3 3.Mediterranean
- 3.4 4.Plant-based diets
- 3.5 5.Weight watchers
- 3.6 6. Paleo
- 3.7 7. Dash diet
- 4 How fast will you lose weight on a diet?
- 5 How to choose a diet plan to help you lose weight
- 6 Weight loss tips that make dieting easy
- 7 The best diet for weight loss final thoughts
- 8 Best quick diet for weight loss
Best weight loss diet plans to use
When it comes to weight loss there is no one size fits all approach. What we know for sure is that changing your diet can help you lose weight fast.
But with so many conflicting options how do you decide which is the best diet for weight loss? First, we need to understand just how weight loss diets work.
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How do diets work to help you lose weight?
For you to lose weight you need to eat less than your body burns to create a deficit.
This deficit will force your body to tap into stored fats for energy. So for a weight loss diet to be considered effective, it has to help your burn fat. To do this, weight loss diets;
1. Cut calories
Because so many of us don’t just eat to satisfy hunger many times we end up eating more than our bodies’ needs. That’s why some of the best diets for weight loss work by restricting much you can eat.
Diets such s dash will give you a set amount of calories to eat daily.
This helps you lose weight because you’re eating less than your body needs hence boosting fat burning.
2. Cutting carbs
Weight-loss diets based on cutting carbs have been proven to be some of the best ways to lose weight fast. This is mostly because of how our bodies respond to carbs.
When you consume a high-carb meal of your favorite burger and some fried chips.
It causes a rise in blood sugar levels. To counter this, your body produces insulin. Insulin works to regulate this increase by one, preventing fat cells from releasing any fat.
Second, it creates more fat cells to store anything that your body can’t burn off.
This vicious cycle is what results in weight gain as it occurs every time you eat more carb than your body needs. We can only imagine the damage caused by a high-carb diet.
This is why weight-loss diets based on cutting carbs have proven to be very effective
What’s the best diet for weight loss?
Now that we know how weight loss occurs when you’re on a diet. These are some of the best diets for weight loss;
1. Intermittent fasting
Intermittent fasting is a time-based approach to dieting.
Eating is restricted to only a few hours while the rest of the time is spent in a fasted state. Intermittent fasting is one of the best diets for weight loss as it cuts your calories by restricting how much time you spend eating.
Even though it sounds hard, this is the method I personally used to lose over 20-pounds in a period of 3-months.
There are several intermittent fasting schedules you can choose from.
Choose from fasting protocols such as 16:8 fasting, 5:2 protocol, and the eat stop eat method. The most popular approach being the 16:8 fasting protocol as it’s very easy for beginners.
Related: How to use the 16:8 fasting method
How it works
For example, you choose to get started with 16:8 fasting diet, you either skip breakfast or dinner. Skipping dinner means lunch will be my last meal.
I will have my lunch at 2 pm and my next meal should be breakfast after 6-am the next day. Even though not eating for 16 hours sounds too long for many, remember some hours will be spent sleeping.
Consider this diet if you find yourself eating too often even when you’re hungry. Also if you’re too busy to count macros or eliminate food groups
|You will lose weight||It can be very difficult to adjust to in the first weeks|
|It boosts longevity||It can be tempting to overeat when you break your fast|
|You will lots of free time as you won't cook||It can lead to unhealthy eating habits|
|Improves heart and brain health|
Low carb diets such as Atkins and ketogenic diet change the way your body uses food for energy.
This is done by limiting carbs and focusing on high-protein and high-fat foods. You see on a normal diet, our body’s go-to source for energy is glucose from carbohydrates.
But on a low-carb diet such as the ketogenic diet your carbs are limited
This forces your body to use stored fats for energy. This change in metabolism is known as Ketosis. This is whereby your body burn fat for energy rather than glucose
It is this change that occurs with low-carb diets that help you lose weight fast. Your body is burning stored fats for energy and you’ll start losing weight in as fast as 2-weeks.
How it works
On a typical low-carb diet, your carbs have to be limited. You can limit your carbs to;
1. 50- 100 grams daily
Limiting your carbs to these levels will guarantee a slow but steady weight loss for you.
2. Under 50 grams daily
This level will help you maintain and achieve ketosis. This is what strict low-carb diets such as the ketogenic diet strive to achieve.
A low-carb diet for weight loss is best if you don’t mind eating lots of high-protein meats.
|It will help you lose weight||It can be expensive for some|
|No junk food/ added sugar||Eliminates healthy legumes that are good for your gut|
|Many diet options to choose from||Some diets can be very restrictive|
|Reduce cravings||Very high in fats|
Even though the Mediterranean diet was not designed for weight-loss it has proven to be very effective.
The diet is based on the eating habits of Mediterranean countries that were found to be some of the healthiest in the world with very low cases of heart disease.
On this diet, it is recommended that you eat several servings of whole grains, vegetables, fruits, and healthy fats daily.
While fish should be consumed at least twice weekly. Other foods such as dairy, poultry, and red meats are not prohibited but should not be consumed often.
How it works
A day on the Mediterranean diet involves breakfast or oatmeal and raising. Lunch consists of tuna salad dressed in olive oil. Enjoy fresh fruits or mixed nuts for snacks. For dinner enjoy some red lentil pasta.
This diet works for weight loss because of its focus on whole foods.
You’re eating a lot of protein and fiber foods throughout the day meaning you’re less likely to feel hungry. In addition, you’re eating filling whole foods hence you’re eating less but staying full.
Moreover, the Mediterranean diet advocates for daily physical activities such as walking.
This is why many people who get started with the Mediterranean diet tend to lose weight. Choose this diet for weight loss if you enjoy cooking fresh food often.
|A fiber-rich diet||Can be expensive for some|
|No foods are forbidden and consists of all major food groups||Requires time to cook fresh always|
|You will enjoy fresh food daily|
|It's heart healthy|
Did you know you can lose weight just by eating plant-based or vegan?
On a vegan diet, you cut off dairy, poultry, meat, and meat products. While it has long been considered that people only go vegan for religious, cultural, or environmental reasons, you can now do it just to lose weight.
What makes a plant-based diet so good for weight loss is that you’re cutting off foods that are otherwise very high in calories. In addition, you’re eating tons of whole foods that are high in fiber and rich in protein.
Research has shown that those on plant-based diets are actually able to keep the weight off long-term as compared to meat-eaters.
This is not very surprising as plant-based diets can make you very full. Which in term makes you eat less and hence easy weight loss. In addition, the high fiber content contributes to a healthy gut.
How it works
Plant-based diets come in several forms the most popular forms being veganism or vegetarianism.
Vegetarianism is most flexible in that it allows you to eat dairy and poultry products. This includes foods such as cheese, milk, yogurts, eggs, etc
However, veganism does not give any exceptions. Meat, fish, poultry, and all their products are prohibited on a vegan diet.
For weight loss, plant-based diets have become very effective because they’re very high in fiber foods. This allows you to eat fewer calories yet still remain full.
This has been proven by research that shows those on plant-based diets tend to lose more weight than those eating animal-based.
|It will help you lose weight||Can lead to some nutritional deficiencies|
|Good for your heart||Requires meal planning|
|No calorie counting required|
|Reduces risk of some diseases and even cancer|
Weight watchers is perhaps one of the most popular commercial diets when it comes to weight loss.
What started as a weekly meet-up among friends to keep each other accountable turned into a global weight loss program. The diet is based on a system of points.
All foods are assigned points with the highest points being foods higher in calories and fats. While the lowest points being foods lower on both.
On the program, you are assigned a certain number of points depending on your weight loss goals, age, and lifestyle. The goal is to ensure everything you eat in a day stays below those assigned points.
How it works
The weight watchers program is based on a smart points system to help you eat healthier with no foods being off-limits. Based on your lifestyle, age, and weight loss goals, you’re given a daily target.
You’ll use this to guide you on what foods to eat throughout the day. The company offers thousands of recipes you can use and makes it easier for you to learn how to eat better.
As a weight loss diet, weight watchers makes counting calories easier and simplified
Because it works to help you reduce calories, this is what helps you lose weight. In addition, you get tons of support and motivation making the process fun and achievable.
|Weight loss||Can be expensive for some|
|No foods are off limits||Keeping tracks of points can be exhausting|
|Promotes exercise||Mandatory weekly weight-in required|
|You get lots of support||Offers too much flexibility for some|
The paleo diet is based on only eating foods that our hunter-gather ancestors ate. If the food has undergone any processing, you should not be eating it.
This means only eating foods you can fish, pick, hunt, or gather. Advocates of the paleo diet argue that the human body has not yet evolved to survive on processed foods.
It eliminates foods that were introduced during the farming era such as legumes and cereals.
With a focus on whole foods, lean meats, fruits, and vegetables you can easily lose weight on the paleo diet.
How it works
On the paleo diet, your meals consist of breakfast with a vegetable omelet with some fruits. For lunch, you can enjoy a chicken salad with nuts. Finish the day off with some pan-fried salmon for dinner.
From refined foods that tend to be high in calories to sugary drinks and foods. losing weight is almost a guarantee. This was proven in this 12-week study.
Participants were able to lose weight and even reduce their waist circumference.
Not only are you eating high-protein foods but also you’re eating filling whole-foods. A winning combination when it comes to weight loss.
|Weight loss||Eliminates healthy food groups such as legumes|
|Very rich in fruits and vegetables||Can be expensive for some and milk|
|Eliminates junk/processed foods||Food portions on the diet are more than the recommended servings|
|Incorporates healthy fats|
7. Dash diet
Did you know that for 8 years the DASH has been voted as one of the best diets for weight loss? DASH stands for a dietary approach to stopping hypertension.
Yes, this not so popular diet was first developed as a dietary approach to treating blood pressure. Hence the misconception that only those with hypertension can benefit from the diet.
Not only is it good for your heart, but it can also help you lose weight.
The dash diet focuses on increasing the intake of fruits, vegetables, and whole foods that are high in potassium but low in sodium.
How it works
The main goal is to reduce the amount of sodium in your diet. You will enjoy several servings of grains, vegetables, fruits, healthy fats, and dairy daily.
However high-protein lean meats and fish are limited to only single-serves daily
In addition, high-fiber legumes, nuts, and seeds are limited to several servings weekly. This also applies to sweets, enjoy some servings weekly but not daily.
As a weight loss diet, this diet works because it’s very rich in whole-foods.
Besides, you also get daily recommended calories. This is based on factors such as your daily activity, sex, and age. You’re likely to feel and stay full without all the extra calories.
In addition, the diet is very low in added sugars and unhealthy fats.
Consider this diet if you struggle with salt, have blood pressure, or are just looking to eat healthy without food restrictions.
|Weight loss||Can be expensive for some|
|Proven to boost your health||Tracking calories can be exhausting|
|Very fexible||Can be hard to maintain for some|
How fast will you lose weight on a diet?
It’s is important to keep your expectations in check once you get started with your weight loss diet.
Factors such as age, weight, height, and current lifestyle can affect how fast or slowly you lose weight. However, aim to lose about 1 – 3 pounds per week.
This is what most experts recommend as healthy weight loss.
However, diets, such as the ketogenic diet that are very strict. You can expect to lose as much as 5 – 10 pounds per week as you achieve and maintain ketosis.
How to choose a diet plan to help you lose weight
Now that you know the best diet for weight loss, you have to choose what suits you best. To help you make the right decision, consider factors such as;
How limited are your food choices
This is very important to consider before starting any weight loss diet.
For you to lose weight, you need to use the diet guidelines and if the food choices are too limited. You’re most likely to give up on the diet before you reach your weight loss goal.
2. Do you have any medical problems to consider?
If you do have any medical conditions, always consider your options with your doctor fast.
Some diets such as dash are very low in sodium, while others are very high in fats and protein. Such major changes in your diet can affect your health, more so if you have an underlying medical condition.
3. What is the cost of the diet program?
While most weight-loss diets are free and you incur no fees, they do require a change in how you eat.
This change will be reflected in your grocery bills something that you should consider. Weight loss diets such as weight watchers are commercial and that means you need to pay a fee to get started.
While others such as ketogenic and paleo are very high-protein.
This will definitely get expensive as quality animal-meats tend to be more expensive, something you also need to consider
4. Is the diet compatible with your current lifestyle?
Choose a weight loss diet that is easy to incorporate into your lifestyle.
Work and family schedules have to be considered first before deciding. While intermittent fasting is very easy to add to any lifestyle.
Diets such as Mediterranean and ketogenic can be very hard to adjust to especially in a family setting. Consider all these before making a decision
Weight loss tips that make dieting easy
use these proven weight loss tips for easy and fun dieting experience.
1. Eat protein foods at all meal times
Ensure eat protein-rich foods at all meals. Even at breakfast eat protein to reduce cravings and appetite throughout the day.
2. Cut off sugary foods and drinks
No matter the diet you choose, cut out sugary foods and drinks. They’re empty calories that will make you eat more and more calories yet still leave you feeling hungry.
3. Base your diet on whole foods
Even when your diet allows you to eat all foods, always make whole foods the base of your meals. They’ll full of nutrients and fiber that will keep you full for longer.
For example swap out your normal white pasta for some red lentil pasta that’s just as tasty yet more satisfying.
4. Eat more fruits, veggies, and fiber if your diet allows
You don’t have to starve yourself to lose weight, just eat the right weight loss foods. Fruits, vegetables, and fiber foods are some of the best foods to eat for weight loss.
Swap out your high-protein animal meats for some high-fiber legumes for dinner. They’re both low-calorie yet will keep you full for hours.
5. Add some weight loss exercise
As you start to lose weight, you will begin to lose muscle too and your metabolism will also slow down.
However, doing some strength training can help prevent this. Alternate between cardio exercises that burn fat and some weight lifting several times per week.
Alternate between intensity and vary your weight loss exercises for best results.
6. Keep yourself motivated.
Even with the best diet for weight loss, you won’t lose it all at once.
Find a way to keep yourself motivated when things get hard and you’re not seeing the results you wanted. Read through some of these weight loss motivation stories.
The best diet for weight loss final thoughts
Finding the best diet for weight loss shouldn’t be a hard choice.
These diets will help you cut calories and carbs for easy weight loss
It is also important to remember that you should choose a diet that you can fit into your lifestyle. Not just till you lose weight but even after.
Sticking to a weight loss diet long-term is the best way to lose weight and keep it off.
Best quick diet for weight loss