There is no such thing as weight loss diet plan that fits everyone. The key to achieving desired weight and sustaining it is to stick to for long term. The diet plan should fit your lifestyle and easy for you to follow.
Here are some weight loss diet plans that we believe can help you find the right one for you.
Heart-Friendly Mediterranean Diet
The Mediterranean diet was formulated based on the eating habits of people living close to Mediterranean Sea. Hence, it encourages on eating foods that are natural and limiting on unhealthy fats and red meat. Most of the studies that are made show that this Mediterranean diet, if it is followed as a lifestyle, can be very beneficial.
If your primary goal is to have a healthy heart rather than weight loss, choose this diet.
Prevents heart problems and strokes. This diet restricts your consumption of processed foods, refined breads, and red meat. It encourages drinking of red wine rather than hard liquor and these are all factors that can help prevent help heart disease and stroke.
Keeps you agile. The nutrients in Mediterranean diet benefits older adult. It decreases your risks of developing muscle weakness and other signs of frailty by about 70%.
Boosts longevity. By restricting risks of developing heart problems or cancer following Mediterranean diet, you are also reducing your risks of death at any age by about 20%.
Reduces risks of Parkinson’s disease. This diet offers high levels of antioxidants that help prevent oxidative stress, a process where cells undergo a damaging process. Hence, it may help reduce risks of developing Parkinson’s disease – in half.
Decreases risks of Alzheimer’s. Studies imply that Mediterranean diet may help improve cholesterol and blood sugar levels, as well as the overall blood vessel health. Thus, this may help decrease risks of Alzheimer’s disease or dementia.
Protects you against Type 2 diabetes. This type of weight loss diet is rich in fiber which helps digest slowly, prevents blood sugars swings, and helps you keep a healthy weight.
Allows you to slow down and enjoy meals. This diet is not only about food but it also encourages dieters to slow down, enjoy meals (with family and friends), and connect with the food and the people to savor it.
Milk is restricted, so if you love milk and depend on it to get the calcium that you need, you may not like the diet. Instead, it suggests cheese, yogurt or non dairy calcium sources in smaller amounts. Non dairy sources of calcium includes sardines, tofu made with calcium sulfate, fortified almond milk, kale.
You are allowed to have alcohol. Drinking red wine socially is allowed with this diet. Women should stick to 1 glass and men to 2 glasses of red wine. However, if you have a breast cancer history in the family, take note that any alcohol intake increases that risks. Consult with your doctor to know what is best for you.
It does not have any calorie guidelines. Some diet experts claim that since nothing is off limits with Mediterranean diet, it is difficult not to have some calorie guidelines. Since the diet encourages healthy fats and whole grains, overeating may be possible. Eating whole foods such as full fat dairy products, if eaten in huge amount, may be loaded with calories.
Dieters have to find time to prepare and cook. You may not have to spend longer cooking hours, you still have to cook. This is because the diet is all about working with fresh foods.
Nutrient-Friendly Vegan Diet
If you are ready for a full diet revamp for weight loss, the vegan diet is for you. It focuses on nutrient-dense foods against empty calories. Vegan diet involves mainly of vegetables and fresh fruits. It refrains from consumption of any and all animal products. Aside from veggies and fruits, it encourages grains, legumes, vegetable oil, and nuts. A well-formulated and balanced, this type of diet is considered one of the greenest and cleanest diets to lose weight.
Vegan diet helps dieters lose weight. Some recent studies claim that following this type of diet may help you lose weight since it replaces foods with high-fiber alternatives that are lower in calories and make you feel full longer.
Reduces risks of chronic illnesses. It helps protect you from developing hypertension, type 2 diabetes, and cardiovascular problems. And since this type of diet encourages plant-based meals, it is low in saturated fats, hence reduces your risks for obesity, lower blood pressure, and lower cholesterol.
Rich in vitamins B1, C, and E, magnesium, folic acid, and iron.
Vegan diet lacks protein. Experts suggest that a healthy diet should always comprise of any form of protein. Vegans disallow consumption of typical sources of protein such as eggs and meat, but if your planning to follow this type of diet, stock up your kitchen with quinoa, beans, soy, and lentils. Avoid overly-processed meat substitutes since they may contain more preservatives and sodium. Check food labels before getting that frozen tofu burger.
Possible loss of vitamins and minerals. Some claim that you may lose some essential minerals and vitamins with vegan diet, like vitamin D and iron. Although vitamin D may not be found in this diet, but you can still get it from exposing to sunlight. Meat is rich in iron, but you can replace it with leafy veggies and beans. Double your iron by matching it with foods rich in vitamin C. You may also take vitamin B12 supplement to replace animal foods.
Protein alternatives may bring discomfort to dieter. Alternative forms of protein like pulses and legumes and combining them with the right grains to make sure you get the right nutrition can be difficult and taxing for most Americans. And digesting these alternative proteins may be a challenging tasks to individuals who are not used to them. It may make them feel bloated and digestive tract feels off. They may feel bad because they feel their system is not making adjustments in takin in these alternative protein sources.
Flexible Flexitarian Diet
Flexitarian diet, also known as “casual vegetarianism” is a plant-based diet that reduces the person’s carbon footprint and improve health. It promotes an environmentally sustainable approach to the foods that they eat by restricting meat intake, replacing it with alternative protein sources. These plant-based foods include peas, beans, lentils, seeds and nuts are all great sources of protein.
Lentils and beans contain soluble fiber that helps reduce high cholesterol, while seeds and nuts (such as flaxseed), pine nuts, sunflower seeds, sesame seeds and walnuts are rich in heart-healthy polyunsaturated fats. Studies also show that following a flexitarian diet with physical activity help promote a lifestyle that also help lower risks of some cancers.
Since flexitarians also eat animal products, they are not considered vegetarians or vegans. This type of diet is based on these principles:
Eating most vegetables, fruits, whole grains, and legumes
Eating less processed, more natural forms of foods
Being flexible and combine meat and animal products to meals from time to time
Focus on protein from plants instead of animals
Restrict added sugar and sweets
Does not restrict on any food groups. It focuses on the addition of few food groups such as vegetables and fruits, whole grains, new meat (anything from beans, eggs, tofu, and seeds), dairy, less sugar and more of agave nectar sweetener.
Offers short- and long-term weight loss benefits. Eating more of plant-based protein can lead to reducing some unwanted weight, while still enjoying your meals.
Brings many health benefits. It focuses on plant-based meals, it also allows you to occasionally indulge in meat.
Easy and convenient diet plan to follow.
Dense on vegetables and fruits, so if you love meat it may be uncomfortable. The slow replacing of animal protein with plant protein may be difficult, but just think of the many health benefits this type of diet can give you.
Flexibility may mean slow progress.
You may need some vitamins and mineral supplements to go with this diet.
Exercising is a must where the results may be guaranteed with 30 minutes of moderate exercise 5 days a week.
All-Time Popular Atkins Diet
Atkins diet is a popular low-carb diet which is recommended for weight loss. This diet is high in fats and proteins but low in carbohydrates. It has been around for more than 40 years and many books have been published about the diet.
Since it is a low-carb diet, foods such as fruits, sugar, grains and several processed foods are not allowed on this type of diet. Dr. Atkins believe that low-carb foods such as vegetables, fruits, butter, and cheese can help dieters who are battling with weight gain to remove extra fats.
Atkins diet is a hearty-eating plan by learning to eat healthy carbs. The diet eliminates refined carbohydrates like baked goods (cakes, white bread) and promotes healthy carbs.
No more calorie counting. With Atkins diet, you can count the net carbs to lose weight, but you do not have to worry about calories.
Delivers significant weight loss. Many dieters have given their testimonies that the diet have helped them lose weight. During the early stage of the diet called induction, rapid weight loss is usually observed. This early weight loss gives the dieters a boost of motivation and confidence.
Improved health is observed. Several dieters who are following this diet have seen improvement in their cholesterol levels.
Reduced energy and feelings of fatigue.
Less fruit and grains and if you love these foods, you may struggle on this diet plan, only during the early stages of the diet.
Too strict. Just like any low-carb diet plans, Atkins is difficult to follow because it requires you to follow many changes from the start. This may backfire since food restriction may lead to food binges, guilt, and worse – weight gain.
May experience discomfort. Some Atkins dieters experienced constipation, dehydration, and halitosis as a result of the dietary changes in the eating habits.
Counting net carbs can be taxing. It is tedious and as complicated as counting calories, especially when you are eating out.
Our final notes,
Always remember that the right diet is the one that makes you healthy, happy, and on-track of your progress. And in choosing the best weight loss diet for you, try to ignore the claims of famous celebrity endorses. Focus on your own physical body, your emotional, social, and lifestyle consideration and look for that diet plan that can help you attain your weight loss goals and sustain it.