What is the best diet for weight loss? One of the best diets when it comes to weight loss is the Mediterranean Diet. It is considered the gold standard diet based on health, nutrition, and wellness. This diet is based on foods that people in countries that come from Italy and Greece and near the Mediterranean sea. And it is recommended heart healthy diet by the American Heart Association.
What is the best diet for weight loss? iStock-photo credit: Lisovskaya
Those Mediterranean foods are the following:
- Whole grains
- Vegetables
- Fruits
- Fish
- Nuts
- Olive Oil
Other foods such as chicken, eggs, dairy products are eaten in moderation and red meats are minimal on this diet. The Mediterranean diet limits the following refined grains, trans fats, added sugar, processed meats, highly processed foods, etc.
This diet focuses on minimal processed foods and more greens. This type of diet reduces the risk of a high number of chronic diseases and increases your life expectancy. This diet was designed to lower the risk of heart disease and is a suggested diet by the American Heart Association.
There was a research study that was done in over 500 adults in one year and it found that adhering to a Mediterranean diet doubled the likelihood of weight loss maintenance.
Intermittent Fasting
Intermittent fasting is a diet that has helped many people lose weight. It is a dieting philosophy of eating and fasting and that involved the 16/8 method which is limiting your calorie intake for 8 hours or the 5/2 method which is restricting your calories for 500 to 600 calories per week for 2 times a week.
What intermittent fasting does is it restricts the time you are allowed to eat by reducing your calorie intake. And this approach can lead to weight loss because you are consuming less calories daily.
Low Carb Diets
Low carb diets are some of the most popular weight loss diets out there like the Keto Diet and Atkins diet. These low carb diets restrict your carbs to less than 10 to 15% of your total calories.
What all these diets have in common, and the reason people lose weight on these diets is because all of them put you in a caloric deficit. To lose weight you need to be in a caloric deficit and all of these diets that are popular in weight loss does just that.
The Bottom Line some of the best and most popular diets to be on when it comes to weight loss are the Mediterranean Diet, Intermittent Fasting, Low Carbs diets, etc. What all these diets have in common and the reason you are losing weight is because you are on a caloric deficit.
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References
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- Oh R, Gilani B, Uppaluri KR. Low-Carbohydrate Diet. [Updated 2023 Aug 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537084/
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