With the numerous diets circulating on the internet, you can’t always be sure that all the diets you read about are legitimate and safe. Our previous article on ‘Diets Which Are Not Working’ shared some of the diet plans that may be dangerous to your health instead of helping you achieve a healthier lifestyle. An example of a diet you should avoid is Mono Diets. Although it can help you lose weight, mono diets promote unhealthy eating habits and increase your risk of nutritional deficiencies. This is because you’ll only eat one food item or food group for several days or weeks, which means you’re not getting a balanced amount of nutrients for your body.
If you’re looking for a healthy and practical diet plan, here are four diet methods that are scientifically proven to be safe and effective:
Mediterranean Diet
A Mediterranean diet has been named one of the best overall diets by most experts. Unlike most fad diets which restrict the type of food you eat, a Mediterranean diet encourages you to have whole grains, fruits, vegetables, seafood, beans, and nuts. They also recommend you to consume moderate amounts of red meats, fish, poultry, and dairy products. Because it encourages eating a variety of nutrient-rich foods while limiting the consumption of processed foods and added sugars, this dietary plan can help you lose weight in the healthiest way possible. This is supported by a study by Dimitrios Poulimeneas and colleagues, who shared that higher adherence to the Mediterranean diet is associated with a 2-fold increased likelihood of weight loss maintenance.
Personalized Diet
A personalized diet is one of the emerging health trends that consider the unique characteristics of individuals when it comes to creating nutrition plans. They assume that each person has a different response to specific foods and nutrients, so the best diet for one individual may look very different from the best diet for another. WeightWatchers highlight how personalized weight loss programs are significantly more effective than fad diets, which are restrictive and only offer short-term weight-loss benefits. With personalized dietary plans, you can have a nutritionally balanced meal plan based on your food preferences and lifestyle without compromising your weight and health. It’s also because of its personalized touch that makes this diet plan easier to follow and adopt for your long-term weight-loss goals.
Vegan Diet
A vegan or vegetarian diet is a popular method mainly composed of eating only plant-based foods. This includes fruits, vegetables, soy, legumes, and whole grains. Instead of consuming animal foods such as eggs, dairy, meat, poultry, or seafood, they use plant-based dairy alternatives and plant-based meats. As a result, a vegan diet can help you lose weight because of the increased intake of fiber, polyunsaturated fats, and plant proteins. It also means a reduced intake of saturated fats and animal proteins, which makes you gain more weight. A study by a European health organization on vegan diets and weight loss revealed that reductions in body weight and BMI are higher among overweight individuals who follow vegan diets compared to other interventions like Mediterranean diets, different diabetes diets, or portion-controlled diets.
Paleo Diet
A Paleo diet plan is based on foods similar to what might have been eaten during the Paleolithic era. This dietary plan typically includes lean meats, fish, fruits, vegetables, nuts, and seeds but limits the consumption of dairy products, legumes, and grains. Since the food groups included are high in protein and low in carbs, a Paleo diet can help you lose weight because it helps you feel satiated faster and reduces your appetite. This is confirmed by the study from a Nutrition Journal article, which revealed that respondents who followed a Paleolithic diet had a mean weight loss of 3.52 kilograms and a decreased waist circumference and BMI.
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