Before choosing a suitable weight loss program, you should know that a diet must be fairly easy to follow, well-balanced, safe, efficient for weight loss, and protective against diabetes, heart diseases, and similar issues. In the following, the top 10 diets in 2019 are listed based on the mentioned factors.
1. Mediterranean Diet
It's generally held that people living in countries near the Mediterranean Sea live longer and suffer less from serious illnesses such as cancer or cardiovascular ailments. Living a healthy lifestyle, controlling weight, and having nutritious diets low in red meat, sugar, and saturated fat are the main reasons. This diet helps people lose a considerable amount of weight, maintain their heart and brain health, and prevent cancer or diabetes.
Nutrients
It's important to know that the Mediterranean diet is not a structured diet, and you must figure out the number of calories you should take every day to lose or maintain your weight. You can eat fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; fish and seafood at least twice a week; and poultry, eggs, cheese and yogurt in moderation. It's better to avoid consuming sweets and red meat.
Is it efficient in losing weight?
Research published in Nutrition & Diabetes in 2018 analyzed dietary patterns of 32119 Italian individuals over 12 years. It was concluded that the Mediterranean diet could be beneficial to weight loss. Although this diet is somewhat rich in fats, it does not keep you fat. Yes, the amount of weight you lose highly depends on the calories you take every day compared to your previous eating habits.
You can also benefit from this diet by burning off more calories through exercising and avoiding sweets.
Is it easy to follow?
Since Mediterranean diets allow you to consume a vast range of foods, you shouldn't have a problem following them for an extended period of time.
- https://oldwayspt.org/ offers different recipes and gives you consumer-friendly tips that facilitate meal planning.
- You can also feel free to eat out if you obey the rules regarding the daily intake of calories.
- The last point to mention is that hunger is not a problem in this diet since it is rich in fiber and healthy fats.
How much exercise is needed?
To achieve your favorable results, regular exercising is so important. Walking and doing exercises such as Pilates can be of great help. Getting at least two and a half hours of moderate-intensity activity per week, along with two days of muscle-strengthening activities is recommended.
2. DASH Diet
The National Heart, Lung, and Blood Institute (NHLBI) has promoted the DASH Diet, which is planned based on dietary approaches to stop hypertension (high blood pressure).
Nutrients
Like some other diets, DASH Diet includes the food you've always been told to eat, such as fruits, veggies, lean protein, whole grains, and low-fat dairy. These foods are high in blood pressure-deflating nutrients like calcium, potassium, fiber, and protein. Food with high saturated fat, such as full-fat dairy, fatty meats, and tropical oils, as well as sugar-sweetened beverages and sweets are banned in DASH.
Is it efficient in losing weight?
You will likely lose weight on the DASH Diet, provided you follow the rules and design a calorie deficit plan. Starting DASH does not mean making considerable changes quickly. In fact, it begins by making small changes:
- Add some fruit or vegetable serving to every meal.
- Add at least two meat-free meals each week.
- Instead of using salt to make food tastier, use herbs and spices.
- Almonds or pecans can be consumed as useful snacks.
- Use whole-wheat flour rather than white flour if possible.
Is it easy to follow?
Not only DASH doesn't limit entire food groups but it also increases your chances of consuming them for a long period of time.
- The NHLBI offers more than 180 heart-healthy recipes in its online database. It's easy to find DASH Diet recipes suitable for your needs. (http://www.nhlbi.nih.gov/health/educational/lose_wt/eat/recipes.htm)
- Eating out is possible on the DASH Diet, as long as you avoid salty, oversized, and fatty foods. Drinking alcohol moderately is permitted.
- The resources are easily accessible.
- You don't have to worry about going hungry on DASH, because it emphasizes on lean protein and fiber-filled fruits and veggies, which make you feel full, even if you've slightly reduced your calorie level to support weight loss.
- If you love salt, you'll probably have some problems at first. You should use herbs and spices to have your personal taste.
How much exercise is needed?
Exercise is recommended on this diet, especially if you want to lose weight. To get started, you can try a 15-minute walk twice a day each morning and night, and then slowly increase intensity and duration if possible.
3. Flexitarian Diet
Flexitarian (a combination of two words: flexible and vegetarian) was introduced in 2009. By eating more plants and less meat, it helps you lose weight, enhances your overall health, and decreases the rate of diabetes, heart disease, and cancer.
Nutrients
You should add five food groups to your diet, including the "new meat" (non-meat proteins like beans, peas or eggs), fruits and veggies, whole grains, dairy, and sugar, and spice.
- A five-week meal plan includes breakfast, lunch, dinner, and snack recipes. You can either follow the plan as it's mentioned or change recipes from different weeks as you prefer.
- It's a three-four-five regimen (breakfast choices are around 300 calories, lunches 400 and dinners 500). Add two Snacks (about 150 calories each). Your total intake calories should not be more than 1,500.
- Depending on your gender, weight, height, and activity level, you can change the plan to allow for slightly more or less calories.
- Follow the Flexitarian Diet as you wish. You can either stick to a one meal plan for five weeks or test one of the recipes once in a while.
Is it efficient in losing weight?
Research shows that vegetarians who eat fewer calories lose weight quickly and have a lower body fat than those consuming meat.
- Vegetarians weigh about 15% less than non-vegetarians. According to a review published in Nutrition Reviews in 2006, the bodyweight of both female and male vegetarians is, on average, 3% to 20% lower than that of meat-eaters.
- Based on research published in the International Journal of Obesity and Related Metabolic Disorders in 2003, even semi-vegetarians (or flexitarians) tend to weigh less than full-fledged carnivores.
- According to a research that studied a semi-vegetarian diet in 2017, participants' body mass index was higher when following a non-vegetarian diet, lower while following a semi-vegetarian diet, and the lowest while following a strictly vegetarian diet.
Is it easy to follow?
This regimen is straightforward to follow. Actually, you don't have to follow the diet exactly; it's all about progress, not perfection.
- Convenient and flexible recipes abound, meal prep shouldn't be too time-consuming, and alcohol is allowed.
- Simple recipes are designed to help you easily prepare healthy flexitarian food.
- Eating out is manageable but be cautious of words such as breaded, creamy, crispy, fried, scalloped, or sautéed. Instead, you are free to have broiled, baked, grilled, roasted, poached, and steamed foods.
- Timesavers are built into the diet.
- As long as you eat a healthy vegetarian diet, including fiber-packed veggies, fruits, and whole grains, you won't feel hungry between meals.
Taste varies daily.
How much exercise is needed?
You are recommended to get:
- Strength training at least two times per week.
- Intensive exercise for 20 minutes, three times per week.
- A 30-minutes moderate exercise five days a week.
4. MIND Diet
The MIND diet covers two proven diets: DASH and Mediterranean for Neurodegenerative delay and a decrease in the risk of cognitive decline. It was introduced by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center.
Nutrients
You can eat three servings of whole grains, a salad, and another vegetable, along with drinking a glass of wine daily. It should be mentioned that a little alcohol consumption seems to be better for the brain than none at all. You can snack on nuts and eat half a cup of beans every other day. A half-cup serving of berries and poultry should be consumed at least twice a week. Olive oil is what you should primarily use.
Is it efficient in losing weight?
Losing weight by following the MIND diet is possible. By decreasing whole dairy products, pastries, sweets, and fried foods, you might lose pounds while staying off dementia.
Is it easy to follow?
With vast food group recommendations, and "permission" to stick to guidelines loosely, the MIND diet may be easy to follow.
- You can build meals on your own since recipes are adaptable.
- Eating out is permitted if you limit fast-food and avoid fried entrees, butter-rich choices, cheese trays, and sweet desserts.
- Drinking alcohol is allowed.
- There are no specific groups by meals, such as breakfast, lunch, or dinner suggestions.
- If you can plan shopping and preparing meals, MIND diet can be a time-saving diet.
- Since MIND diet emphasizes on green leafy veggies (rich in fiber, and no calorie-cutting requirement), you can feel as full as you like.
- You should get used to dishes like veggies cooked in butter and adapt your taste to olive-oil flavor.
How much exercise is needed?
Even though exercise is not mentioned in the MIND diet, physical activity can help protect the brain in people at higher risk for Alzheimer's. A two-and-a-half-hour of moderate-intensity physical activity is recommended.
5. WW (Weight Watchers)
WW (Weight Watchers) is focused on inspiring healthy living, improving overall well-being, and shedding pounds. WW Freestyle program, designed in late 2017, is based on a "Smart Points" system, which assigns every food and beverage a point value depending on its nutrition.
Nutrients
Since there is no fixed membership period, you can continue with this plan after you've shed unwanted pounds. WW has also recently provided a plan for those who want to have healthy eating habits without considering weight loss. The "Smart Points" system guides members to decrease calories, saturated fat, and sugar, and increase protein. WW Freestyle plan offers you even more flexibility and freedom since it includes 200 foods to choose from that are 0 points. These foods including seafood corn, fish, eggs, skinless turkey or chicken breast, non-fat plain yogurt, peas, beans, tofu, and lentils. These will help you have a healthier eating pattern.
Is it efficient in losing weight?
- Most studies recommend WW as an effective weight loss program, but it may not be much more than other similar diets.
- Researchers compared the effectiveness of four different weight loss plans (Atkins, WW, Slim-Fast, and Eat Yourself Slim) in overweight or obese individuals in a study published in the British Medical Journal in 2006. This study shows that although the WW plan had the minimum effects on participants, short-term weight loss is possible.
- Based on the studies that compared WW to usual care, WW was the only diet that "consistently demonstrated greater efficacy at reducing weight at 12 months," the researchers wrote.
- Since WW emphasizes fruits, vegetables, and food high in whole grains and low in trans fats and high marks for providing ample fiber, dieters feel fuller for longer. Thus, weight loss will be promoted.
Is it easy to follow?
Daily points are always high enough to enjoy three meals a day and two snacks. Members are also allotted a number of weekly "Smart Points", personalized to them, that provide flexibility.
- Restaurant dining is possible. Since no particular kind of food is limited or required, you'll have a more comfortable experience at restaurants compared to people on more inflexible eating plans.
- WW allows you to enjoy a vast range of grocery store staples and ingredients to cook tasty meals at home. WW packaged food, such as ice cream and cheese, can be found at grocery stores.
- WW suggests you to eat food and portions that fit your lifestyle. Indeed, you can have your favorite recipes, so your meals are as healthy as possible. WW even offers its Cense Wine.
How much exercise is needed?
WW plan encourages members to have their favorite activities. Duration and intensity will be determined depending on several factors, such as a person's age and current fitness level.
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