Nowadays, excess body weight is the sixth most important risk factor for chronic non-communicable diseases (NCDs) worldwide! With so many diet options, it is common to question the best way to lose weight.
Obesity is a multifactorial disease; it needs to be treated with several approaches – and the diet needs to be included. Here we will introduce you to 14 diets with the pros and cons. Let’s get to know the best one for your goals.
What Is The Best Diet To Lose Weight?
The cycle of the constant search for weight loss, the perfect body and frustration when the goal is not achieved is a process experienced by many people. Much of the frustration comes from trying to follow very restrictive diets without follow-up or with unattainable goals. The scientific literature has concluded that no ideal diet for weight loss exists, especially in overweight or obese individuals. The success of a diet is the execution, so the best diet is the one that will be done well, without holes or slips.
Low Carb/Low Carb Diets
Low carbohydrate diets proportionately restrict carbohydrate intake and increase protein and fat consumption. Diets are low carb when you consume less than 40% of calories from carbohydrate-rich foods. For example: following a diet of 1500 calories per day, the maximum daily intake of carbohydrates will be 600 calories. The remaining 900 calories will be divided between proteins and lipids, which can be 30% lipids and 30% proteins or 20% lipids and 40% proteins.
Discover 6 Low-Carb Diets:
The food of the Paleolithic era inspired the diet, that is, at a time when there was no agriculture and no refinement or industrialization process. The diet includes up to 30% of carbohydrates from the total daily calories, with priority given to whole foods, nuts, fruits and vegetables. Proteins are fish and game animals. Industrialized, refined or ultra-processed products such as grains, sugar and dairy products are excluded.
The Doctor. Atkins pioneered low-carb diets. This diet focuses on keeping the body in ketosis, constituting several stages of adaptation. Generally, the maximum intake is 25% carbohydrates, with a high fat and protein intake. The use of vitamins and minerals is essential to maintain health.
It was developed to help treat pathologies such as epilepsy and amyotrophic lateral sclerosis. It can provide weight loss. However, nutritional monitoring is essential for the diet to be well tolerated without causing disturbances or serious nutritional deficiencies. The basis of the diet is lipids, protein consumption is low, and carbohydrates are extremely low.
Developed by Dr Sears, the diet is structured by 40% carbohydrates, 30% proteins and 30% lipids. However, the quality of each macronutrient is very important for implementing this diet. The focus is on low-starch carbohydrates, lean vegetable proteins like fish or poultry, and fats from olive oil, avocados, or nuts. The zone diet also suggests consuming plant-based proteins such as tofu and tempeh.
It is a diet with several stages and many restrictions, so it isn’t easy to maintain adherence for a long period. Despite providing rapid weight loss, it is not easy to keep the lost pounds off. The south beach diet does not eliminate all carbohydrates, and it is allowed to consume carbohydrates with a low glycemic index, according to each stage.
Inspired by the Scandinavian way of life, the Nordic Diet can help you lose weight slowly and steadily. It is based on consuming seasonal and local products such as whole grains, fruits, fermented dairy products, lean meats and fish. Proteins must be present in all meals, in animal or vegetable form, such as beans, soy or nuts.
For a long time, it was believed that to lose weight, it was necessary not to consume fat. With the development of science, it has been seen that many lipids are essential for the proper functioning of the human body. However, many low-fat diets have responded well, especially in people with heart disease. Another favourable factor for low-fat diets is that this nutrient is more caloric than other macronutrients. For example, 10 g of sugar has 38 calories, while 10 g of oil has 88 calories.
Discover + 2 Types Of Low-Fat Diets:
Classic Low Fat
The consumption is up to 25% of lipids, about the day’s total calories. Without determining other restrictions, it is no longer encouraged due to dependence on many industrialized diets or light foods.
Created in 1977 by Dr Ornish, the diet was designed to assist in treating heart-related diseases and, consequently, in weight loss. It is low in fat and sodium, prioritizing plant foods, whole grains, vegetables and fruits that are low in fat. The Ornish diet also advocates a lifestyle where physical exercise and meditation are important for health.
They are part of this group, the Mediterranean diet and the dash. They are not intended to restrict any group of macronutrients but to encourage the consumption of healthy foods in a balanced way. These qualitative diets follow a philosophy to improve quality of life and prevent disease. Consequently, the body can respond to dietary changes with weight loss, especially in people who are obese, overweight or have poor eating habits.
Meet 2 Moderate Diets:
It is an eating pattern and not a strict diet. The standard of the Mediterranean diet is a fresh menu rich in good fats. It includes many fruits, vegetables, olive oil, fish, seafood, whole grains, beans and nuts. Red meat or poultry, eggs, cheese, yogurt and wine are present in moderation. The Mediterranean diet aims not to lose weight but to achieve quality of life. However, it can provide weight loss if you have a caloric deficit compared to the previous standard diet.
The dash diet is an abbreviation for dietary approaches to stop hypertension. It was structured to prevent or treat hypertension. It discourages the consumption of fatty foods, such as fatty meats, full-fat dairy products, fried foods, sugar-sweetened beverages, and sweets in general. The dash diet emphasizes the importance of always eating fruits, vegetables, whole grains, lean meats and low-fat dairy products.
Also Read: The Ketogenic Diet, An Example Of A Menu