When trying to lose weight, the first thing most of us do is ask Google how many calories certain types of food contain and which diet will help us lose all that fat as soon as possible. When you are deep into the rabbit hole of research, you will find diets that reduce your appetite by keeping you full for a longer period of time, as well as diets that restrict carbs and fats to help you cut down on calories. Each diet will claim to be superior to the last, but the real question is – which one will suit your body type?
The truth is, no one diet fits all. While one diet may work for your best friend, it may not help you lose one pound. Below are some of the best diets that have produced some great results. Depending on your body type and lifestyle, you can choose between these.
1. The Paleo Diet
The paleo diet encourages you to consume foods that your ancestors would consume back in the day before agriculture became more popular. The theory is that the Western diet, such as hamburgers, and the consumption of processed food leads to loads of diseases and obesity. To follow this diet, you must eat more lean protein, whole foods, vegetables, nuts, fruits, and seeds. Processed foods are discouraged, along with dairy, sugar, and grains. Some flexible variants of the paleo diet allow the consumption of cheese, butter, potatoes, and sweet potatoes.
Many studies have proven that the paleo diet is extremely effective in reducing weight and waist size. The idea is to cut out carbs and consume more protein so that your body is consuming 300-900 fewer calories every single day. This diet has also proven to reduce heart disease, cholesterol, blood sugar, and blood pressure. However, it does not allow whole grains, legumes, and dairy – all of which are good for the human body.
2. The Dukan Diet
The Dukan diet is great for weight loss as it encourages high-protein, low-carb foods. It is split into four different phases, including two weight loss phases and two maintenance phases. Depending on the weight you need to lose and your lifestyle, you will have to stay in each phase a little longer. This diet consists of consuming high protein food, along with oat bran. The other phase allows you to eat non-starchy vegetables, along with some carbs, once you start to shed weight. As you get closer to your goal, less and less protein will be added to your diet.
According to some studies, women who followed the Dukan diet lost approximately 33 pounds in 8-10 weeks by eating 1000 calories each day and 100 grams of protein. The Dukan diet is said to increase the metabolic rate while reducing the hunger hormone. However, speedy weight loss causes a loss in muscles as well. This may affect your body’s energy conservation and make you gain weight faster once you get off this diet.
3. Low-Carb Diets
One of the most popular diets, the low-carb diet, is great for weight loss. Even though there are several low-carb diets you can choose from, the main idea is to limit your carbs intake to only 20-150 grams each day. This method allows the body to burn fat for energy instead of using carbs as the primary fuel source. Moreover, low-carb diets encourage large amounts of protein and fat consumption while limiting the intake of carbs.
When you reduce carb intake, fatty acids go into the blood and then to the liver, which turns some of them into ketones. When your body has close to zero carbs, it will use fatty acids and ketones as everyday fuel to function. Once the body enters into the state of ketosis, it sheds weight twice as fast as any low-calorie diet.
Studies prove that the low-carb diet has shown effective weight loss, especially in obese individuals. This diet is also great for reducing belly fat. Moreover, it helps reduce blood triglycerides, cholesterol, insulin, and blood sugar levels. However, this diet does not suit everyone. It is also said to increase bad cholesterol in the body because of the regularly consumed fats.
4. The Vegan Diet
As the name suggests, the vegan diet cuts down on animal products, including beef, mutton, chicken, and pork. This is done for ethical, environmental, and health reasons. Today, veganism has also been linked to a protest for animal cruelty and exploitation. Veganism or vegetarianism consists of eliminating the consumption of every type of meat. This means no more dairy, eggs, or any product that is derived from animals, including honey, gelatin, albumin, whey, and some types of vitamin D3.
Since a vegan diet cuts down on calories, it has proved to be an effective way of losing weight. This is because it only allows the consumption of low-fat and high-fiber foods so that the body feels full for a longer period of time. Studies prove that the vegan diet helps lose weight effectively. According to an 18-week study, those who followed a vegan diet lost 9.3 pounds more than those who followed a calorie-deficit diet. While the calorie-deficit group could only eat until they were half full, the vegan group could eat as much as they wanted.
Plant-based diets have been linked to reducing the risk of heart disease, type 2 diabetes, as well as premature death. They may also help reduce your risk of Alzheimer’s disease and cancer. However, since the diet does not allow you to consume any animal foods, the body may lack vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.
Before you choose a diet, it is important to keep in mind that your body will lose fat as long as you reduce your calorie intake. Keep your lifestyle in mind, and do not restrict yourself so much that you make yourself miserable. Enjoy your cheat days so that you can maintain a balance!