It’s important to find an eating plan to stick to if you want to lose weight. We asked registered dietitians for their opinions on the most popular weight loss plans.
Here are five top diets, ranked from most sustainable to least.
MEDITERRANEAN DIET: MOST SUSTAINABLE
The Mediterranean diet is the best because it contains natural foods rich in fibre and protein, which can help you lose weight,” Nataly Komova RD. It’s low in unhealthy saturated fats, sugars, and calories, which helps you lose weight.
Living on the Mediterranean diet means eating lots of whole grains, leafy vegetables, fruits, beans, olive oil, and some fatty fish and chicken. You can also enjoy a glass of red wine occasionally. You can enjoy cheese in moderation. However, limit red meat consumption to one or two times per week and avoid processed foods.
According to a review of 13 studies, the Dietary Approaches to Stop Hypertension diet (DASH) was created for 47% of those with high blood pressure. It can also help with weight loss.
It is “easier to follow” than other diets because it doesn’t require you to eliminate any food groups. Morgyn CLAIR, RD. Instead, it is about lowering your sodium intake to less than 2,300mg daily (about 1 teaspoon salt). This can be achieved by eating more fruits, vegetables, whole grains and fat-free dairy products.
Intermittent fasting can be easier to follow than other diets. It adds structure by focusing on whenever you eat. But, Gergen says that there is no need to overhaul your pantry and fridge. There are many ways to achieve this, but the most common is to reduce your eating window and, in turn, eat fewer calories. The 16:8 method is one of the easiest versions of IF. It involves fasting for 16 hours and eating for 8.
While more research is required, some studies indicate that IF could help with weight loss and burning fat. One downside? One downside?
Komova says that a plant-based diet rich in fruits and vegetables is low in calories and fats and can help you lose weight. Research has shown vegan diets are the best for weight loss. They are followed closely by vegetarian diets and meat-friendly diets. Vegan and vegetarian diets are more difficult to follow because you have to eliminate animal products and meat. A flexitarian diet, where you eat “meat-lite”, is a better option.
LEAST SUSTAINABLE: KETO DIET
The keto diet can be described as the opposite of these eating plans. It is high-fat, moderate protein, and very low in carbs.
Your body should be in ketosis, where fat is used as fuel, not carbs.
Many people lose weight quickly. According to Gergen, some studies have shown that keto can be a good strategy for slimming down, but it isn’t easy to maintain long-term. There are side effects such as constipation, bad breathing, and headaches. It is possible to be tempted by unhealthy fats, which can harm your overall health. To ensure you have a safe and healthy plan, consult a healthcare professional before you start keto.