Diets that Work and Diets that Don’t Work for Long-Term Weight Loss
Should you attempt keto, vegetarianism (flexible or full-on), or another diet? Dieting isn’t for everyone, but if you do decide to give it a shot, there are several that are simpler to stick to and are also healthier.
Three healthful items that could be included in a weight-loss diet are boneless, skinless chicken breast, broccoli, and lemon.
Is it time for you to try a ketogenic, vegetarian (flexible or strict), or other diet? Dieting isn’t for everyone, but if you do decide to give it a try, there are a few simple and healthful solutions to consider.
Is it on your mind to lose weight or eat healthier these days? There are numerous weight-loss diets vying for your attention. And the truth is that the majority of diets, both excellent and terrible, will help you lose weight in the short run. The difference is whether they’ll help you keep them off, which necessitates a workable plan you can stick to for the rest of your life. Typically, this entails diets that eliminate entire food groups (sorry, keto) or enforce rigorous dietary regulations
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There is discussion among registered dietitians regarding healthy, sustainable, and effective weight loss programs that they would like to maintain in the coming year as well as those they would like to see disappear.
The 4 Best Weight Loss Diets in 2022
1. Mediterranean Diet
This primarily plant-based eating style was named the No. 1 overall diet by U.S. News & World Report in 2022, and registered dietitians like Amy Gorin, RDN, proprietor of Amy Gorin Nutrition in Stamford, Connecticut, agree.
Gorin praises the Mediterranean diet for being a well-balanced diet that includes entire vegetables, fresh fruit, whole grains, fatty fish, olive oil, nuts, legumes, and some red wine and dairy. The emphasis on entire foods in the Mediterranean diet
You may be more likely to stick with it if you eat plant-based foods instead of highly processed junk food or fast food.
“By default, if you consume better meals with more fibre and protein and less saturated fat and sugar, you’ll eat less calories and lose weight,” says Amy Goodson, RD, a Dallas-Fort Worth-based nutritionist.
Aside from weight loss, there are health benefits to eating like Italians, Greeks, and other people who live around the Mediterranean Sea (the diet’s inspiration). According to Gorin, this method also benefits heart and brain health. A recent research published in the journal Metabolic Syndrome and Related Disorders found that a Mediterranean diet, especially when accompanied with exercise and followed for more than six months, was linked to less weight gain. The study included 16 randomised controlled trials with a total of 1,848 participants who followed a Mediterranean diet and 1,588 participants who served as controls.
Weight loss and a healthier body? Win-win!
2. Weight Watchers (Formerly Weight Watchers)
This popular weight loss plan was previously known as Weight Watchers. In 2018, the company rebranded to make the program more wellness-focused, according to an explainer on the WW website.
“This programme is one of the most effective weight reduction programmes out there, emphasising long-term, sustainable changes with many studies to back it up,” adds Gorin, who previously ran The Eat List, a nutrition blog for WW.
The newest version of WW, Gorin says, offers a customized program that the company touts as a holistic approach to weight loss.
Goodson advises care when it comes to ZeroPoint items. Depending on your colour level (Green, Blue, or Purple) in the system, the quantity and types of items that count as zero points vary. Fruit and nonstarchy vegetables are zero points for everyone, which is wonderful since it encourages people to eat these fiber-rich foods, which can help you feel fuller at meals and snacks (and are tasty, too). However, if you’re on Purple, you can eat bananas, eggs, beans, lentils, whole-wheat pasta (and more) as ZeroPoint meals, which gives Goodson pause. “Eggs have 70 calories, while bananas have 100.” I enjoy both foods, but they may add up quickly. People shouldn’t believe they haven’t consumed anything by consuming these foods. Continually pacing them allows you to remain on track.
3. Vegetarian Diet
Vegetarianism has numerous benefits, including environmental and ethical ones.
A previous analysis of 12 randomized controlled trials representing approximately 1,150 people suggests that eating plants instead of meat can also result in weight loss. When you pay attention to portion size and food quality, the Mayo Clinic notes that vegetarian diets can help with weight loss because the foods you’ll eat (including whole foods like fruit, veggies, whole grains, and plant-based protein) contain fewer calories and fat. are more It is more filling than foods found in a standard American diet. Processed and packaged foods tend to contain a lot of sodium, sugar, and saturated fat, making up the SAD.
Choosing a vegetarian diet may help boost your health at the same time, and there is science to support this choice. A vegetarian diet, when planned carefully, is a wonderful diet, because it is high in nutrient-rich plant foods and low in saturated fats, says Jeanne Tiberio, a registered dietitian in Salem, Massachusetts. The journal Critical Reviews in Food Science and Nutrition published a meta-analysis in November 2017 which correlated a vegetarian diet with a 25 percent reduced risk of heart disease as well as a lower 8 percent chance of cancer.
If you have a history of eating disorders, it may be best to avoid this approach (and any other restrictive plan, for that matter). A study published in the Journal of the Academy of Nutrition and Dietetics pointed out that some people use vegetarian diets to justify weight loss through restricted eating. Going veg can have many benefits, but you should take the time to think about your motivations before making such a decision.
4. Flexitarian or Semi-Vegetarian Diet
While vegetarians abstain from eating meat altogether, a flexitarian diet allows you to add small amounts of meat, poultry, or fish for additional protein and satisfaction. As a result, U.S. News & World Report places this sustainable approach at the top of its weight loss diet list. This flexible approach may be a great fit for you if you’re trying to burn calories in a balanced manner. A plant-based diet is something I consider to be healthy. US adults are not eating enough fruits and vegetables. By eating more plant-based foods, along with high-fiber whole grains, lean proteins, and dairy products, you can meet your fruit and vegetable needs,” says Goodson.
It is generally positive to reduce but not eliminate how much meat you consume. Researchers from Frontiers in Nutrition reviewed 25 studies published in January 2017 to find that semi-vegetarian diets were associated with weight loss and health benefits as well Lower blood pressure and a reduced risk of type 2 diabetes are among these benefits. It’s a popular eating approach for women, but it may also be beneficial for men – especially since men eat more meat.
Veggie-loving Instagrammers to Inspire Your Plant-Based Eating.
2 Healthy Diets That Fall in the Middle
1. Intermittent Fasting, or IF
The intermittent fasting diet is becoming an increasingly popular way to lose weight fast, says Goodson, and it seems more people are becoming interested in it. There are several ways to approach this approach, which involves extended periods of not eating.
Others set a specific eating schedule (like 16 hours fasting, 8 hours feeding) while others fast for two days of the week (called 5:2). According to Goodson, some people reserve a day when they don’t eat.
Research on this approach is still in its infancy, but preliminary findings show that it may help people lose weight, at least in the short term. In our survey of healthy diets, it lands somewhere in the middle, because this approach isn’t right for everyone.
Understanding your needs and your schedule will help you decide if it will work for you. “This eating style is very restrictive and may lead to binge eating or overeating, so it’s not a good fit for someone with an eating disorder history,” says Gorin. The morning training will also be problematic for athletes. The process goes as follows: if you go to the gym in early Having a meal in the morning and then not eating for several hours is harmful to muscle recovery, she says. In certain instances, however, such as for people who are at risk of diabetes and are overweight or obese, Goodson recommends it. For those with diabetes who are taking insulin to manage their condition, please consult your physician before you begin IF.
2. MIND Diet
Because it wasn’t designed for weight loss, the MIND diet falls in the middle. Despite its similarities to the Mediterranean diet, this diet wins praise for its nutritional benefits. Basically, MIND combines Mediterranean and DASH diets [Mediterranean-DASH Intervention for Neurodegenerative Delay is the acronym] – so it’s a dietitian’s dream, explains Goodson. A Mediterranean diet focuses on specific foods, such as leafy greens, berries, nuts, fish, whole grains, and wine. Despite what experts advise, do not start drinking alcohol if you have never done so before.
It promotes better cognitive health, says Goodson. As an example, the journal Alzheimer’s Dementia published a study in April 2019 showing participants who followed MIND had a 53 percent lower risk of developing cognitive impairment over 12 years. Though it doesn’t feature in U.S. Daily News’ top weight loss diets, Goodson predicts it will get more attention and become more popular. What’s more, as U.S. New points out, you might lose weight following MIND since the diet eliminates foods that are associated with weight gain, such as dairy, sweets, and fried foods. Best Diets Overall ranked the diet fourth.