To find the best weight loss program which is safe, suitable, and effective for a person can be quite tricky. The reason behind this is simple; not all diets can be promising to induce weight loss for your particular body condition. The best diet to lose weight for your friend may not work for you. While dieting is one of the most efficient ways to lose weight, picking the sustainable and effective weight loss diet depends upon various subjective factors. Nutrition, sustainability, health impact, backing research, and most importantly, effectiveness to promote fitness- all play a crucial role in determining the best weight loss program.
There are indeed not many options of the best weight loss programs out there. This confuses many people when it comes to selecting the most sustainable and effective weight loss diet for them. Some diets try to reduce appetite in order to curb hunger and induce weight loss, while others just restrict calorie and fat intake. People can adopt the one suitable weight loss diet according to their body type and health; however, no diet must affect the underlying health condition if a person has any. Also, fitness should be a criteria people should not overlook while picking the best weight loss program for them. Now without any further adieu, let us jump to know about the best weight loss programs available and why they are considered the best.
Table of Contents
- The Best Weight Loss Programs
- 1. Plant-Based Diet
- 2. Intermittent Fasting
- 3. Low-Carb Diets
- 4. Low-Fat Diets
- 5. The Mediterranean Diet
- 6. The Paleo Diet
- 7. The 7 Days GM Diet Plan:
- 8. The DASH Diet
- 9. Weight Watchers (WW)
- 10. The Anti-Inflammatory Diet:
- FAQs About Weight Loss Diet
The Best Weight Loss Programs
The best weight loss programs we are going to discuss are popular and trending. They have proved to be legit for many people and have shown promising weight loss and fitness results. These diets have also been research-backed and reviewed by experts who have contributed to understanding the pros and cons of the best weight loss programs. Let us now try to understand the best weight loss programs in detail.
1. Plant-Based Diet
Plant-based diets are the best weight loss program for Indians as most Indians preach vegetarianism. Vegetarianism and veganism are the most famous versions that curb animal products for health, environmental, and ethical reasons. However, a few flexible plant-based diets also exist, like the flexitarian diet. It is a plant-based diet that includes eating animal products but in moderation. It is also considered the best weight loss program for vegetarians who wish to include a few animal products in their diets. This may also promote the addition of protein-rich veg foods in the diet.
The Working of A Plant-Based Diet as A Weight Loss Diet:
There are many categories of vegetarianism that may promote a weight loss diet, but most involve restricting meat, poultry, and fish. Similarly, some vegetarians may avoid dairy products and eggs. The vegan diet takes it a step further to provide a solid weight loss diet. It eliminates all animal products as well as the products derived from dairy. The products like dairy, honey, casein, whey, gelatin, and albumin are restricted under a vegan weight loss diet.
There is no rule fixation or air-tight norms for the flexitarian diet or being a vegan; it’s more like lifestyle preference than a diet. It encourages mainly eating vegetables, fruits, whole grains, and legumes and allows for protein and animal products in moderate quantities. This makes this weight loss diet popular among the Indian masses and now among environmentally woke people all over the world. The food groups that this diet restricts are generally high in calories; thus, this gets the flexitarian or vegan diet plan brownie points for a good weight loss diet.
The Research Backing The Plant-Based Diets as A Potential Weight Loss Diet:
Studies show that plant-based diets are potential for weight loss. A review of 12 pieces of research, including 1,151 participants, found that people following a plant-based diet lost 4.4 pounds (2 kg) on average, which was more than those who followed an animal product. Additionally, those following a vegan diet lost 5.5 pounds (2.5 kg) on average, which was more than people not following a plant-based diet. The plant-based diet is among the best weight loss programs because being rich in fiber and low calorie-rich fat may promote rapid weight loss.
Other Benefits of A Plant-Based Diet as The Best Weight Loss Program:
Plant-based diets have other definite health benefits as well. These include reduced risk of chronic conditions such as heart disease, diabetes, and certain cancers. They also ensure environmental sustainability more than other meat-based diets.
Disadvantages of A Plant-Based Diet:
Though plant-based diets are healthy, they have limited important nutrients that are easily found in animal products, such as iron, vitamin D, vitamin B12, calcium, omega-3 fatty acids, and zinc.
2. Intermittent Fasting
Intermittent fasting is the best weight loss program, along with being trendy and popular. The dietary strategy works in cycles between periods of fasting and eating. Various forms of intermittent fasting exist, such as the 16/8 method, which involves 8 hours of limiting calorie intake per day. Similarly, the 5:2 method restricts the daily calorie intake to only 500–600 calories twice a week.
The Working of Intermittent Fasting As The Best Weight Loss Program:
Intermittent fasting limits the time under which a person is allowed to eat; this is a simple way to reduce the overall calorie intake. This may make it a weight loss diet — unless a person compensates by eating a lot during the allowed eating periods.
The Research Backing Proves Intermittent Fasting As A Legit Weight Loss Diet:
In a review of several studies, intermittent fasting was shown to cause about 3–8% weight loss in just 3–24 weeks, which is a significantly higher percentage compared to other weight-loss diets. The same review also reveals that this way of eating may shrink waist circumference by about 4–7%, which is an indicator of harmful belly fat. Other studies have found that intermittent fasting is the best weight loss program. It can induce fat burning while securing the muscle mass, which may improve metabolic activity.
3. Low-Carb Diets
Low-carb diets are among the most popular and best weight loss programs. Examples of low-carb diets include the ketogenic (keto) diet, Atkins diet, and the low-carb, high-fat (LCHF) diet. Some varieties of this weight loss diet reduce carbs more drastically than remaining weight loss programs. For instance, a very-low-carb diet like the keto diet may restrict this macronutrient to under 10% of the total calories, compared with 30% or less which is found in other categories of similar diets. As the eating time is limited, people may come up with healthy breakfast ideas while following the low carbs diet.
The Working of The Low-Carb Diet As The Best Weight Loss Program:
Low-carb diets restrict the carb intake and favor the intake of healthy protein and fat. This weight loss diet typically provides higher protein than low-fat diets, which is vital, as protein can help restrict the appetite, raise metabolic activity, and preserve muscle mass. In acute low-carb diets like keto, the body initiates using fatty acids instead of carbs by converting them into ketones and using them as energy. This process is known as ketosis. A list of superfoods of the contemporary diets available to follow the low carb diet encourages people to adopt it.
The Research For Low-Carb Weight-Loss Diets:
Many studies show that low-carb diets may aid weight loss and be more effective than other conventional low-fat diets. For instance, review research of 53 studies having 68,128 participants revealed that low-carb diets resulted in significantly more weight loss than other weight-loss diets.
Low-carb diets may also be quite effective in burning harmful belly fat without any side effects.
Other Benefits of Low Carb Diets As The Best Weight Programs:
Research indicates that low-carb diets may minimize risk factors for heart disease and maintain healthy insulin and blood pressure levels.
Disadvantages of Low Carb Weight Loss Diet:
A low-carb diet may give rise to LDL (bad) cholesterol levels in a few exceptional cases. Very low-carb diets can also cause stomach and digestive issues in some people. In very exceptional situations, a condition known as ketoacidosis can become a result of a very low-carb weight loss diet; this is a dangerous metabolic condition that can prove fatal if not treated on time.
4. Low-Fat Diets
Like low-carb diets, low-fat diets are also among the best weight loss programs and have been gaining popularity for decades. In general, a low-fat diet limits the fat intake for up to 30% of the daily calories. Some extreme and ultra-low-fat weight loss diets target to limit fat consumption under 10% of the total calories. But the effectiveness of low-fat diets for some people makes it attain its position among the best weight loss programs.
The Working of Low-Fat Diets:
Low-fat diets restrict fat consumption because fat can stuff twice the number of calories per gram than the other two macronutrients, namely protein, and carbs. The ultra-low-fat diets contain below 10% of calories compared to other weight-loss diets. It includes approximately 80% of calories that majorly are from carbs, and 10% are from protein. Ultra-low-fat weight-loss diets are primarily plant-based and restrict even animal and meat products.
Low-Fat Diet As The Best Weight Loss Program:
As low-fat diets restrict calorie and fat intake it stimulates weight loss. A review of 33 studies including almost 73,500 participants found that following a low-fat diet observed is relevant in weight reduction and waist circumference.
However, while low-fat weight-loss diets appear to be as effective as low-carb diets in controlled situations, low-carb diets win when the two are compared. The ultra-low-fat diets are particularly good for people with obesity. An 8-week study of 56 participants found that consuming a 7–14% fat diet led to an average weight loss of about 14.8 pounds (6.7 kg).
Other Benefits of Low-Fat Weight-Loss Diets:
Low-fat diets are related to a reduced risk of heart disease and strokes. They may also decrease the chances of inflammation and regulate diabetes.
Disadvantages of A Low-Fat Weight-Loss Diet:
Restricting fat too much can lead to health concerns in the long term, as fat plays a significant role in hormone production, cell health, and nutrient absorption. Moreover, low-fat weight-loss diets have been linked to risks of metabolic syndrome.
5. The Mediterranean Diet
The Mediterranean diet is the best weight loss program, mainly in countries like Italy and Greece. Although it was designed to lower heart disease risk, a number of studies indicate that it can also promote weight loss.
How The Mediterranean Weight Loss Diet Works:
The Mediterranean diet advocates eating a lot of vegetables, fruits, seeds, nuts, legumes, whole grains, tubers, seafood, fish, and extra virgin olive oil. Foods such as eggs, poultry, and dairy products are to be eaten in moderation. Additionally, the Mediterranean diet limits refined grains, refined oils, trans fats, added sugar, processed meats, and other highly processed food products.
Weight Loss Through Mediterranean Weight Loss Diet:
Though it’s not specifically designed as a weight loss diet, many studies indicate that adopting a Mediterranean-style diet may stimulate weight loss. For instance, an analysis of 19 studies found that people who combined the Mediterranean diet with daily exercise or calorie control lost an average of 8.8 pounds (4 kg) which is certainly more than other weight-loss diets.
Other Benefits of The Mediterranean Diet:
The Mediterranean diet boosts the eating of plenty of antioxidant-rich foods, which may assist in combating inflammation and oxidative stress or neutralize free radicals. It has also been related to the reduction of heart disease risks.
Disadvantages of The Mediterranean Diet:
As the Mediterranean diet is not really the best weight loss program, consuming fewer calories is the only way to cut down weight while following it.
6. The Paleo Diet
The paleo diet is among the best weight loss programs because it advocates eating the same foods that the hunter-gatherer ancestors allegedly ate. Interestingly, the theory behind the paleo diet is that western diets are responsible for modern diseases. The people who hail the paleo diet as the best weight loss program and fitness diet believe that the evolution of the human body cannot process legumes, grains, and dairy.
The Working of The Paleo Diet:
The paleo diet promotes eating whole foods, vegetables, fruits, lean meats, seeds, and nuts. It does not allow the consumption of processed foods, such as processed grains, dairy, and sugar. Chia seeds for weight loss or flaxseeds for weight loss are popular choices one may select to follow the paleo diet in the modern times.
Reasons Why The Paleo Diet Is The Best Weight Loss Program:
A number of studies have shown that the paleo diet promotes weight loss along with reducing harmful belly fat. For example, in a 3-week study, 14 adults following a paleo diet lost around 5.1 pounds (2.3 kg) and also reduced their waist circumference nearly by an average of 0.6 inches (1.5 cm). Studies also suggest that the paleo diet may be more satiating than popular diets like the Mediterranean diet or the low-fat diets. One possible reason behind this can be the high protein content.
Disadvantages of The Paleo Diet:
Although it may prove to be the best weight loss program for many people, the Paleo diet may limit the intake of several vital nutrients, mainly present in whole grains, legumes, and dairy.
7. The 7 Days GM Diet Plan:
The GM diet plan is another best weight loss program which is broken up into seven days. Each day the follower of the diet has to consume food from one food group focusing on a particular nutrient. For example, the diet on day two may limit the meal only to vegetables, while on day five, meat and dairy products are on the menu.
Working of The GM Diet as A Weight Loss Diet:
The GM diet focuses on each nutrient each day of the week. Doing this reserves the calorie intake and other junk foods. The weight loss diet also puts great emphasis on a large water intake each day. It also flushes away the toxins from the body, improves digestion, and stimulates the body’s ability to burn fat fast.
Disadvantages of The GM Diet:
There is no significant research that shows the credibility of the GM diet for weight loss. The diet also lacks essential nutrients like iron, sources of vitamin B12, calcium, healthy fats, and more. Another downside of the GM diet is that it is temporary and may make people regain weight once they complete the 7 days of the diet.
8. The DASH Diet
Dietary Approaches to Stop Hypertension, or DASH diet is also among the best weight loss programs. It is an eating plan primarily designed to assist in treating or preventing high blood pressure, which is clinically called hypertension. It emphasizes eating a lot of vegetables, fruits, lean meat, red meat, meats with less salt, whole grains, and no added sugars and fat. While the DASH diet is not basically a weight loss diet, many people report losing weight by following it. It may also prove to be a good diabetes diet plan.
The Working of The DASH Diet:
The DASH diet suggests specific servings of variant food groups that may make it a weight loss diet as well. The number of servings a follower of this diet is allowed to eat depends on the daily calorie intake of that person. For example, on average, people on the DASH diet would eat about 5 servings of vegetables, 7 servings of healthy carbs, 5 servings of fruit, 2 servings of lean meat, and 2 servings of low-fat dairy products. In addition to this, one is allowed to eat nuts and seeds a few times a week to experience a holistic weight loss diet.
The DASH Diet As The Weight Loss Diet:
Studies show that the DASH diet can assist people in losing weight fast. A review of 13 studies found that people who follow the DASH diet lost more weight than people following the control diet in just 8-24 weeks.
Disadvantages of The DASH Diet:
While the DASH diet may act as a weight loss diet also, there are mixed pieces of evidence on blood pressure and salt intake. In addition to this, eating too little salt may increase insulin resistance and may even make people with heart problems prone to heart failure.
9. Weight Watchers (WW)
WW, formerly Weight Watchers, is one of the best weight loss programs worldwide. While it does not limit any food group, people on a WW plan must follow their diet being within their set daily points to reach the ideal weight. This weight loss diet may also improve stamina naturally for people who add more value for the mass building food.
Working of The Weight Watchers Diet:
WW is a points-based weight loss diet that allocates different foods and beverages of a particular value. These values depend on the foods’ calorie, fiber, and fat contents. To reach the desired weight, the follower of this weight loss diet should stay within the daily allocated points.
WW as The Weight Loss Program:
Many pieces of research show that the WW program can help people lose weight. For instance, a review of 45 studies found that people who follow a WW diet lose more than 2.6% than people who received standard weight-loss counseling. People who follow WW programs have been shown to be more successful at maintaining the ideal weight even after several years, in comparison to those who follow other weight-loss diets.
Disadvantages of WW Diet:
While it allows for flexibility in the weight loss diet, WW may not be feasible and affordable for everyone depending on the subscription plan. Also, its flexibility can become a major disadvantage if the followers of this diet choose unhealthy foods.
10. The Anti-Inflammatory Diet:
Anti-inflammatory may also prove to be the best weight loss program for people who deal with inflammation-related problems. The diet emphasizes foods high in nutrients that have shown results in fighting inflammation, including omega-3 fatty acids and antioxidants. These diets include plenty of vegetables, fruits, fatty fish, nuts, and seeds. They also typically restrict the consumption of processed products, beverages added with sugar, and fried foods. In addition to promoting weight loss, following an anti-inflammatory diet may help eliminate symptoms of PCOS for some women. High levels of inflammation can contribute to PCOS symptoms and may have an association with increased levels of androgens, which is the male hormone.
Working of The Anti-Inflammatory Diet:
Several research shows that an increase in the intake of anti-inflammatory foods like vegetables, fruits, and nuts may prove beneficial for weight loss. A study of 100 women with PCOS found that adding a calorie-restricted, anti-inflammatory weight loss diet with daily physical activity for 12 weeks significantly increases weight loss and stabilizes hormone levels, makes the menstrual cycle regular, controls blood sugar, and promotes fertility.
There are many weight loss programs available on the internet. One may easily find the best weight loss program that suits him/her. However, while picking the best weight loss program, look for a diet that is realistic, effective, backed by research, and sustainable. Also, make it a top priority to rectify the diet plan from a doctor or dietician. Be sure to incorporate other healthy habits, such as regular workouts or physical activity, mindful eating, and maintaining a healthy daily routine so that it is easy to maximize weight loss and improve overall health.
FAQs About Weight Loss Diet
Q1. What is a good diet?
Ans. In general, a balanced diet with all the essential nutrients in appropriate quantities is considered as a good diet. It includes vegetables, fruits, legumes, whole grains, meat, nuts and some amount of dairy products.
Q.2 What are the best weight loss programs for women?
Ans. Plant-based diet, intermittent fasting, low-carb diet, low-fat diet, etc. are the best weight loss programs for women.
Q.3 How to find the right diet?
Ans. To find the right diet, first acknowledge the health factors and the present condition of your body. Then accordingly, try to incorporate food from different food groups in your daily diet. Try to maintain some healthy lifestyle practices such as regular exercise to sustain the benefits of the diet you follow. For more detailed diet management, consult your doctor or dietitian to follow the right diet in a correct manner.
Q.4 Which is the best diet to lose weight fast?
Ans. Intermittent fasting, plant-based diet, low-carb diet, and low-fat diet are the best options for weight loss diets.