Dr. Ahmed Mostaque
There are millions of people all over the world who want to get rid of the extra weight. Most people attempt to lose weight every day without understanding the basics of weight loss and its consequences of it.
Staying hungry and lifting weights won’t make your weight disappear. It will just make you more disturbed and eventually, you will give up on your weight loss plan.
One of the best ways to shed some weight is by changing your diet plan. There are so many diets plans out there and it is very easy to get confused about which one to choose. Different diet plan serves different purpose and not every diet plan is suitable for you.
Dieting is very beneficial when it comes to body health. Some diet plans also offer other health benefits that go beyond weight loss. Losing weight is not that difficult. You will just have to follow the correct diet plan without giving up early.
The problem most people face while losing weight is, they give up and start eating unhealthy. You have to be dedicated to your diet plan. Maintaining your diet doesn’t mean you have to stay hungry or eat less. You just have to eat accordingly. By doing it you can expect to see changes in your body and weight in 4 weeks.
Before we begin, here is a quick disclaimer for you…..
Don’t expect to see changes overnight. It takes some time and effort to lose weight.
All being said, here are the 5 best diet plans to lose weight.
1. Intermittent Fasting
Studies show that there are lots of health benefits to fasting. Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Although this may be a bit difficult to follow but the end result is amazing. There are various forms of intermittent fasting.
How Intermittent Fasting Works?
Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. It might be a bit difficult for some people to follow as they will have to stay hungry for a certain time of the day. Intermittent fasting can lead to weight loss in a very quick time. This is a very effective method to lose weight unless you eat too much during the time you are allowed to eat.
Weight loss: In a review of studies, a intermittent fasting was shown to cause 3–8% weight loss over 3–24 weeks.
2. Ketogenic Diet (keto diet)
Ketogenic diet is one of the most popular diet forms right now. Because of its effectiveness in weight loss and flexibility most dietitians recommend the keto diet. It is a low-carb, high-fat diet that helps you lose body weight. This diet plan can is really easy to follow and will help you lose weight very quickly along with improving your eating habit and overall health. Apart from losing weight, there are numerous health benefits of keto diet.
How Does Keto Diet Work?
The Keto diet drastically reduces your carbohydrate intake and replace it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. This metabolic state makes your body more efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain. Due to less intake of sugar Ketogenic diets can cause massive reductions in blood sugar and insulin levels.
Weight loss: Studies show that people who follow the keto diet start to see a decrease in weight within 3 weeks. You can expect 3–7% weight loss over 3–7 weeks, which is a significantly greater percentage than other methods.
3. The Paleo Diet
This is very easy. The paleo diet is the same diet plan that your ancestors used to follow approximately 2.5 million to 10,000 years ago. This diet plan is based on foods similar to what might have been eaten during the Paleolithic era.
How Does Paleo Diet Work?
A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds — foods that in the past could be obtained by hunting and gathering. It also restricts the consumption of processed foods, grains, sugar, and dairy.
Weight loss: Scientific studies have shown that the paleo diet can help lose weight loss and also reduce harmful belly fat.
4. The Mediterranean Diet
The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat. Not only it helps you lose weight easily, but it also decreases the rate of heart disease. This heart-healthy diet plan promotes healthy eating with the traditional flavors and cooking methods of the Mediterranean. This is one of the healthiest diet plans that include tasty foods.
How Does Mediterranean Diet works?
The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil. Additionally, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.
Weight loss: Though it’s not specifically a weight loss diet, many studies show that adopting a Mediterranean-style diet may aid weight loss.
8. The DASH Diet
Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension. This dietary plan emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat. Not only it is effective for weight loss, but it is very good for health.
How Does DASH Diet Works?
The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake.
Weight loss: Some recent studies show that the DASH diet can help you lose weight
Bottomline
Not only losing weight will benefit your health, but it will also enhance your looks and make you more active. If you are struggling and really want to lose weight, there are no better options than following these diet plans.
Also, make sure to check our guide on 7 Types Of Belly Fat And The Fastest Way To Get Rid Belly Fat
