Top Best Weight Loss Programs:- Millions of folks in the United States attempt to reduce weight each year. Dieting, along with exercise, is one of the most prevalent approaches to weight loss.
However, not all diets are made equal, making it difficult to discover a safe, long-term, and effective weight loss regimen.
Top 6 Best Weight Loss Programs: The Safest and Most Effective
1. The Mediterranean diet
The Mediterranean diet is inspired by the eating patterns of countries such as Italy, Spain, and Greece.
A well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, protein, and healthy fats.
Meanwhile, added sugars and foods that are highly processed or refined are prohibited.
Although the diet is not specifically designed for weight loss, several studies have shown that following the Mediterranean diet can lead to weight loss.
A study of 16 trials, for example, found that people who paired the Mediterranean diet with physical exercise and calorie restriction lost much more weight than those who did not.
In addition, other research suggests that the Mediterranean diet may help prevent chronic conditions such as type 2 diabetes and heart disease.
For a handy resource to help you get started on the Mediterranean diet, check out "The Complete Mediterranean Cookbook," which includes a variety of delicious recipes and in-depth information about the diet.
2. The Plant-based diet
Plant-based diets promote the consumption of plant-based foods such as fruits, vegetables, nuts, seeds, oils, and legumes.
Unlike vegetarian or vegan diets, most plant-based diets do not completely eliminate meat or animal products. However, these foods are enjoyed only in moderation and are not usually considered the diet's main focus.
Plant-based diets are especially rich in fiber – plant-based foods such as fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals, promoting weight loss.
According to a review of 12 studies, people following a plant-based vegetarian diet weighed an average of 4.5 pounds (2 kg) more than those following a non-vegetarian diet at 18 weeks (12).
Another review of 32 studies found that plant-based diets were more effective for weight loss than conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation.
Check out Gabriel Miller's book "The Plant-Based Diet for Beginners" for more information about plant-based diets. It includes recipes and shopping lists, among other things.
The Best for diabetes
3. The carb-restricted diet
A carb-restricted diet is often recommended to support blood sugar control and help with weight loss in people with type 2 diabetes.
There are numerous different carb-restricted diets, but most of them involve limiting sugary or carb-rich meals like desserts, candies, bread, and pasta.
Although some carb-restricted diets, such as the Atkins or ketogenic diets, also require you to reduce your carb consumption by 20–50 grams per day, a low-carb diet is defined as any diet. Contains Less than 130 grams of carbs per day.
One study in 49 people with type 2 diabetes found that a low-carb diet was more effective in improving blood sugar levels than a low-fat diet. What's more, it led to a decrease in cholesterol and body mass index (BMI) after 3 months.
Another study in 124 people with type 2 diabetes found that following a low-carb, high-fat diet was linked to better blood sugar control and weight loss compared to a control group.
If you're interested in learning more about carb-restricted diets, there are many resources available online, or you can start with this article.
4. The Mayo Clinic diet
The Mayo Clinic diet is an eating plan originally developed by experts at Mayo Clinic, a nonprofit hospital system considered a leader in medical research.
The Mayo Clinic diet emphasizes the development of good habits such as eating breakfast every day, exercising regularly, and keeping a food diary.
It also promotes nutrients such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full-fat dairy and high-fat meats.
Although there are no peer-reviewed studies specifically on the Mayo Clinic diet, studies suggest that following a diet high in fiber and low in saturated fat may aid with weight loss and blood sugar control.
Other research shows that reducing your intake of saturated fat or added sugars can increase your body's ability to use insulin, the hormone responsible for moving sugar from your bloodstream into your cells.
You can learn more about the Mayo Clinic diet on the Mayo Clinic's website, or find valuable information in books on the subject.
The Best for menopause
5. The Intermittent fasting
Although there are many styles and variations of intermittent fasting, most involve limiting food intake for 14-24 hours at a time.
Some research suggests that intermittent fasting may be especially beneficial for women during menopause.
It has been shown to enhance weight loss in the same way as cutting calories, and may also help promote fat burning.
Intermittent fasting can also reduce insulin resistance and help stabilize blood sugar levels, both of which can be especially beneficial during menopause.
In addition, other research suggests that intermittent fasting may help support mental health during menopause by increasing self-esteem as well as reducing stress levels and symptoms of anxiety and depression.
Some studies have found that intermittent fasting may affect men and women differently, indicating that women may be more vulnerable to the effects of fasting.
Therefore, women may benefit from a more relaxed approach to fasting, including intermittent fasting only a few times per week, consuming fewer calories during the fast, or increasing the duration of the fast up to 14 times at a time. Includes augmentation. May involve limiting to 16 hours.
Also, be sure to follow a healthy and balanced diet during the non-fasting period to maximize the potential benefits.
To learn more about intermittent fasting and how to incorporate it into your daily routine, see "FAST." Feast. Repeat." by Jin Stephens.
The Best for vegetarians
6. The Ornish Diet
The Ornish Diet is a low-fat, plant-based eating pattern that promotes nutritious ingredients such as fruits, vegetables, whole grains, and legumes.
While weight control is not a primary goal of the Ornish diet, several studies have shown that it can be effective for long-term weight loss.
For instance, a study of 311 women found that those who followed the Ornish diet for a year dropped an average of 5 pounds (2.2 kg).
Another small study found that the Ornish diet was more effective for weight loss than other popular diet plans, such as the Atkins and Zone diets, resulting in a weight loss of 7.5 pounds (3.3 kg) after 1 year.
Keep in mind that the Ornish diet cuts out a lot of fat and restricts your intake of a lot of beneficial foods like nuts, seeds, and oils. As a result, meticulous planning is required to ensure that you achieve your dietary requirements while on the Ornish diet.
Read "Undo It! How Simple Lifestyle Changes Can Reverse Most Chronic Disease" by Dean and Annie Ornish for more information on the diet.
