Doctors also strongly recommend all three diets because of their well-known health benefits. The Mediterranean diet emphasizes eating lots of healthy fruits, vegetables, fish and oils, while restricting refined and highly processed foods. While intermittent fasting can help you lose weight, it's important to avoid eating too much during eating periods when you're allowed to eat. If you're sensitive to fluctuations in blood sugar levels (for example, if you have diabetes or an eating disorder), talk to your doctor before starting an intermittent fasting diet plan.
For several consecutive years, the Mediterranean diet has won the highest award as the best diet in the annual rankings. The DASH diet was specifically developed to help people with high blood pressure. The food options available on the DASH diet focus on whole foods such as fruits and vegetables, low-fat or low-fat dairy products, whole grains and lean meat, fish and poultry. You should reduce your consumption of processed foods, such as sugary drinks and packaged snacks, and limit red meat.
The Atkins diet and the ketogenic diet are examples of low-carb diets that restrict carbohydrate intake in favor of healthy fats and proteins. This type of diet suggests that between 30 and 50% of daily calories should come from protein. Carbohydrates are the body's main source of fuel. However, when you follow a low-carb diet, your body burns fat for energy, a state called ketosis.
Ketosis occurs when fats break down into ketones, which are byproducts of fat metabolism. Before starting a low-carb diet, consult your doctor. Diets such as the Atkins diet may not be right for you if you take medications such as diuretics or insulin or if you have health problems, such as chronic kidney disease. The paleo diet plan includes meat, fish, fruits, vegetables, nuts, seeds and oils such as olive oil or walnut oil.
However, there are no long-term clinical trials that provide evidence on the benefits and risks of the paleo diet. And it's important to remember that there is no such thing as a “true paleo diet” because it varies by region. Choose fish, poultry, beans and nuts; limit red meat and cheese; avoid bacon, cold cuts and other processed meats. Although the ketogenic diet (also known as the ketogenic diet) was originally created for people with epilepsy, today it is commonly used for weight loss.
The diet focuses on a high fat intake, a moderate protein intake and a low carbohydrate content. You usually consume 55 to 60% of your daily calories from fat, 30 to 35% from protein and 5 to 10% from carbohydrates. There are several styles of intermittent fasting, but the purpose is to set aside a period of time to eat and then fast for the rest of the day. This can range from having a 12-hour eating period, to an 8-hour period or even complete 24-hour fasting.
This fasting process can cause your body to undergo several cellular and molecular changes, but the reason behind the weight loss is probably due to the decrease in the number of calories consumed during the week. The studies even found that intermittent fasting had effective results for weight loss, but it was comparable to those of participants who continuously decreased their energy intake by approximately 25% each day. Intermittent fasting can be safe, as long as you don't eat enough during your eating period and choose nutrient-rich foods. This diet may not be right for you if you have a history of eating disorders, as periods of fasting could trigger harmful eating patterns in the past.
Women may also not benefit from intermittent fasting because it can alter certain hormones. The Whole30 diet is not included in the weight-loss diet category. In fact, they discourage dieters from weighing themselves and there is no need to count calories, skip meals, or eliminate carbohydrates. However, the purpose of the diet is to eat whole, unprocessed foods for 30 days, which often leads to a decrease in weight.
The Atkins diet was developed in the 1960s by cardiologist Robert C. It's almost the same as the ketogenic diet, with an emphasis on the low-carb diet, but it has four different phases. In the introduction phase, reduce your carbohydrate intake to 20 grams per day, with the goal of getting the most vegetables. As you get closer to your ideal weight, you can add 10 grams of carbohydrates a week, but you'll need to reduce them again if you start to gain weight.
Faster weight loss can be safe if done right. Examples include a very low-calorie diet with medical supervision or a brief quick-start phase of a healthy eating plan. In very low-carb diets, such as ketogenic diets, the body begins to use fatty acids instead of carbohydrates for energy by converting them into ketones. Since the DASH diet focuses on low sodium intake, people who follow it tend to avoid highly processed, packaged foods that use sodium as a preservative.
If you don't want to be completely vegetarian or vegan, the flexitarian diet may be the right choice for you. While all of the above diets have been shown to be effective for weight loss, the diet you choose will depend on your lifestyle and food preferences. While the creators tell followers of the diet to expect to lose around 10 pounds during the first 2 weeks, more research is needed to fully understand its health benefits. Research also shows that the MIND diet can help delay cognitive decline and improve resilience in older adults (2).
While the volumetric diet can be effective in obtaining health benefits and losing weight, it requires a good knowledge of volumetry, which involves learning about the calorie levels of foods in relation to portion sizes and nutrient levels. The Mediterranean diet includes many healthy foods such as whole grains, fruits, vegetables, seafood, beans and nuts. If you suffer from hyponatremia (low salt concentration in the blood) or are an athlete who loses a lot of salt through sweat, you should consult your doctor before following a diet that reduces sodium intake. Combining the best of two diets, the MIND diet has a lot to offer and offers a little more flexibility than stricter diets.
Although you don't need to count calories, many people lose weight following the Mediterranean diet because of its high content of healthy fats and vegetables. Intermittent fasting is a dietary strategy that involves periods of eating and fasting spread over the course of the day or week. The diet emphasizes eating plant-based foods, but you are allowed to eat animal products in moderation. A review of 13 studies conducted on more than 3,000 people found that diets rich in low-calorie density foods led to greater weight loss.