Take a look at these 5 popular diet plans to lose weight

Changing your diet is one of the most effective strategies to reduce weight.

However, the sheer number of diet programs available can make it tough to get started because you don’t know which one is the most appropriate, sustainable, and effective. Furthermore, several have health benefits in addition to weight loss.

Here’s a list of the 5 popular diet plans to help you lose weight and enhance your overall health. 

 

• Intermittent Fasting  

Intermittent fasting is a nutritional plan in which you alternate between fasting and eating intervals.

The 16/8 technique, which reduces your daily calorie consumption to 8 hours a day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice a week, are the two examples.

 

Workings-

Intermittent fasting limits the amount of time you can eat, making it a straightforward approach to cut calories. If you compensate by eating too much food during permissible eating periods, this can contribute to weight Intermittent.

 

Advantages-

Intermittent fasting was found to cause 3–8% weight loss over 3–24 weeks in a review of trials, which is a much higher percentage than other strategies.

Intermittent fasting has been shown in other trials to boost metabolism by increasing fat burning while retaining muscular mass. 

 

Disadvantages-

Intermittent fasting is generally safe for most healthy persons.

Those who are susceptible to blood sugar decreases or have diabetes, are underweight or have an eating disorder, as well as pregnant or lactating women, should consult a doctor before beginning intermittent fasting.

 

• Paleo Diet

The paleo diet encourages you to eat the same foods that your hunter-gatherer forefathers did.

It’s based on the idea that current ailments are linked to the Western diet since the human body hasn’t evolved to handle legumes, grains, and dairy.

 

Working-

Whole foods, fruits, vegetables, lean meats, nuts, and seeds are all recommended in the paleo diet. Processed foods, carbohydrates, sugar, and dairy are all prohibited, while some less rigorous variants allow for the intake of limited dairy items such as cheese.

 

Advantages –

The paleo diet has been demonstrated in numerous studies to promote weight loss and eliminate harmful belly fat. It may also lower blood pressure, cholesterol, and triglyceride levels, all of which are risk factors for heart disease.

 

Disadvantages-

While the paleo diet is generally healthful, it excludes several essential food groups, including legumes, whole grains, and dairy.

 

• Mediterranean Diet

The Mediterranean diet is based on foods that were traditionally consumed in countries such as Italy and Greece.

Even though it was created to reduce the risk of heart disease, multiple studies have shown that it can also help with weight loss.

 

Working-

The Mediterranean diet emphasizes fruits, vegetables, fish, and healthy oils while avoiding refined and highly processed foods. 

 

Advantages-

Antioxidant-rich foods, which may help reduce inflammation and oxidative stress by neutralizing free radicals, are encouraged in the Mediterranean diet. It has been associated with a lower risk of heart disease and death from an early age.

 

Disadvantages-

Because the Mediterranean diet is not strictly a weight-loss diet, persons who follow it may not lose weight unless they also reduce their calorie intake.

 

• WW ( Weight Watchers)

WW, originally known as Weight Watchers, is one of the most well-known weight-loss programs in the world.

While there are no food restrictions, persons on the WW plan must eat within their daily point limits to reach their desired weight.

 

Workings-

WW is a point-based system that allocates a monetary value to various foods and beverages based on their calorie, fat, and fiber levels. You must keep inside your daily point allowance to obtain your ideal weight.

 

Advantages-

The WW program has been shown in numerous studies to help people lose weight. WW is flexible, which makes it simple to follow. This allows people with dietary restrictions, such as food allergies, to stick to the plan.

What’s more? Individuals who follow WW programs have been demonstrated to be more successful at maintaining weight loss over time.

 

Disadvantages-

WW is flexible, but depending on the membership package, it might be expensive. Its adaptability can also be a disadvantage if dieters choose unhealthy foods.

 

• DASH Diet 

The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary regimen designed to help treat or prevent high blood pressure, also known as hypertension. Even though it is not a weight-loss diet, many people claim to have lost weight while following it.

 

Workings-

The DASH diet specifies how much of each food group should be consumed. The number of servings you are permitted to consume is determined by your daily calorie consumption. It stresses eating a variety of fruits, vegetables, healthy grains, and lean meats while avoiding salt, red meat, added sweets, and saturated fat.

 

Advantages –

The DASH diet has been shown in studies to aid weight loss. It has also been related to further heart benefits and a lower risk of other chronic diseases in studies.

 

Disadvantages-

Eating too little salt has been related to increased insulin resistance and an increased risk of death.