Is your soon-to-be worn wedding dress still a tad bit tight? Have you received a last-minute invitation for a beach getaway but don’t want anyone to see that extra flab around your midriff?
Your diet is perhaps the most significant factor behind all the excess body fat that you have always carried around. Thus, you must make changes to your diet if you wish to lose weight. It is crucial that you choose the right diet plan, which is most suitable, sustainable and effective. Some diet plans are designed to curb your appetite by reducing your dietary intake, while others suggest limiting your calorie intake and either carbs or fat. Here are ten diet plans that are likely to help you lose significant weight within a year:
Intermittent fasting is a way of cycling between fasting and eating periods. It is essentially an eating pattern that includes both eating and fasting phases. In this diet plan, you eat dinner as early as 7 pm and then eat the next meal after a gap of 10, 12, or 14 hours, whichever suits you. Another way to schedule intermittent fasting diets is to use a 16/8 method that allows you to eat for 8 hours a day and you need to fast for the rest 16 hours. This will provide energy to your body to go through the day and not feel starved during the fasting phase. This diet plan helps in losing weight and improving health.
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. This diet plan involves drastically reducing carbohydrate intake and replacing it with fat. This calorie deficit puts your body into a metabolic state called ketosis, which makes your body incredibly efficient at burning fat for energy. It also causes massive reduction in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.
A low-carb diet is a diet that reduces carbohydrates, like those found in processed foods, pasta and bread. It is rich in vegetables that are protein, fat and nutritious. In this you’re your carb intake is cut down to 20-150 grams per day. Typically, a low-carb diet is used to lose weight. Though there are a few low card diets that reduce the risk factors associated with type 2 diabetes and metabolic syndrome, beyond weight loss.
The paleo diet promotes whole foods, protein, vegetables, berries, nuts, and seeds while at the same time discourage processed foods, sugar, dairy and grains. Some more flexible versions of the paleo diet also allow dairy products such as cheese and butter and tubers such as potatoes and sweet potatoes. The diet plan is effective in reducing heart disease risk factors such as cholesterol, blood sugar, blood triglycerides and blood pressure.
Mediterranean diet does not make you leap through impossible hoops or push you to the point of suffering. The diet is based on foods that were eaten by people in countries such as Italy and Greece. It focuses on incorporating bold flavours and pleasures of the table. The diet is a balanced eating pattern incorporating vegetables; fruit; whole grains; lean proteins, fish and olive oil.
Dietary Approaches to Stop Hypertension, or DASH diet, is a diet plan designed to help treat or prevent high blood pressure, known as hypertension, clinically. It highlights eating lots of fruits, vegetables, whole grains and lean meats and is low in salt, red meat, added sugars and fat. Although the DASH diet is not a weight loss diet, many people have reported losing weight for it.
One of the most popular low carb diets is the Atkins diet. Its proponents insist that as long as you avoid carbs, you can lose weight by eating as much protein and fat as you want. The most critical reason why Atkins diet is your best bet for weight because they suppress your appetite. This allows you to lessen your calorie intake without even thinking about it.
HCG diet is one of the most extreme diet plans that help lose between 0.45 to 1 kg in a day. Its proponents claim that it boosts metabolism and fat loss without inducing hunger. The diet is divided into three stages. You start taking supplements of HCG during the first phase. You follow an ultra-low-calorie diet of just 500 calories per day during the second phase, along with drops of HCG pills, pellets, injections, or sprays. The period of weight loss is prescribed at a time for 3–6 weeks. In the third phase, you stop taking HCG and slowly increase your food intake.
A low-fat diet plan lets you lose weight by restricting the fat intake, often saturated fat and cholesterol, as well. Low-fat diets intend to reduce conditions such as heart disease and obesity. They perform similarly to a low-carbohydrate diet for weight loss, as the composition of macronutrients does not determine success in weight loss.
Zone diet is the diet that promotes the benefits of having a balanced diet. It instructs to stick to eating a ratio of 40% carbs, 30% protein and 30% fat. Carbs should have a low glycemic index as part of the diet, which means they provide a slow release of sugar into the blood for longer to keep you fuller. Protein should be lean, and fat should be mostly monounsaturated. The Zone Diet claims to reduce the inflammation in your body.
While it has been shown that all of the above diets are effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that in the long term, you will be more likely to stick to it. Happy Dieting!
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