There are several weight loss diets. However, some are focused on lowering your appetite while others are based on restricting calories such as carbs or fat. Though these weight loss diets claim to be effective. It can be difficult to understand which ones should be tried. The reality is that there is no diet best for everyone. What works for you may not work for everyone.
Here are the 7 most effective weight loss diets reviewed.
1. Intermittent Fasting
Intermittent fasting cycles the body between fasting and eating times. Rather than limiting the food you consume, it regulates when you consume it. Therefore, it is among effective weight loss diets. The most common methods of intermittent fasting are the 16/8 technique. This means skipping breakfast and limiting your regular eating time to eight hours. Fasting for the rest of the day’s 16 hours.
Intermittent fasting is frequently used for weight loss, as it leads to calorie restriction is similarly simple. It can make you eat less overall calories as long as you don’t overdo by eating much more during the meal periods. Intermittent fasting for weight loss is usually very effective. It has been shown to cause 3–8 percent weight loss over 3–24 weeks, which is a lot compared to other diets for weight loss (1).
It can boost your metabolic rate by up to 14 percent in a brief time. In addition, it can cause less muscle loss than regular calorie limitation. Intermittent fasting may decrease inflammation markers of cholesterol, blood triglycerides, and blood sugar. In addition, intermittent fasting was associated with improved concentrations of human growth hormone (HGH), improved insulin sensitivity, improved cell repair, and altered gene expression (2, 3, 4, 5).
2. The Low-Carb Diets
Low-carb diets, particularly for weight loss, have been common for centuries. There are several kinds of low-carb weight loss diets, but all require a reduction of 150 grams of carb consumption per day. The primary goal of the diet is to force your body to use more fats as fuel rather than using carbs as a primary energy source. Low-carb diets highlight infinite quantities of protein and fat while restricting your consumption of carb.
When the intake of carbs is very low, fatty acids are transferred to your blood and transported to your liver where some of them are transformed into ketones. In the absence of carbs, your body can then use fatty acids and ketones as its primary source of energy. Many studies show that low-carb weight loss diets are highly helpful for weight loss, particularly in people who are overweight (6, 7).
They appear to be very effective in reducing dangerous belly fat that can be imbedded around your organs. People with very low-carb diets usually achieve a ketosis state. Many studies notice that ketogenic diets result in weight loss twice as low-fat calorie-restricted diet (8, 9).
3. The Atkins Diet
Atkins diet is the most popular weight-loss diet. As long as you prevent carbs, you can lose weight by eating as much protein and fat as you can. The primary reason of low-carb weight loss diets are very efficient is that they lower your appetite. This leads you to consume fewer calories. It divides the Atkins diet into four stages. It begins with an induction stage during which you eat for two weeks, less than 20 grams of carbs a day.
The other requires a slow return to a diet of healthy carbs as you achieved your target. The Atkins diet was widely studied and discovered to result in quicker weight loss compared to low-fat diets. Other studies show that low-carb diets for weight loss are very helpful. They are effective in decreasing the most dangerous fat in your abdominal (10, 11, 12, 13).
4. The HCG Diet
The HCG diet (human chorionic gonadotropin) is among restricted diets intended to cause very rapid weight loss of up to 2 pounds (1 kg) per day. Its advocates claim it, that it increases metabolism and fat loss without causing starvation. HCG is a hormone flow in early pregnancy at elevated concentrations. It informs the body of a woman that she is pregnant and keeps producing hormones essential for fetal development. It was also used to address the problems of fertility (14, 15).
As same as other weight loss diets, HCG diet is divided into three stages. You take HCG supplements in the first stage. You pursue an ultra-low-calorie diet of just 500 calories per day during the second stage, along with drops of HCG supplements, pellets, injections, or sprays. The stage of weight loss is prescribed for 6 weeks at a time. You stop taking HCG in the third stage and increase your food intake slowly.
Many studies conclude that weight loss is because of the ultra-low-calorie diet alone, not the HCG hormone. In addition, they have not discovered it that HCG reduces hunger.
Other benefits: There are no documented benefits of the HCG diet aside from weight loss (16).
5. The Paleo Diet
The Paleo diet claims that before agriculture evolved, eat the same foods your hunter-gatherer ancestors ate. The theory is that most modern diseases can be associated with the Western diet and grain, dairy, and processed food consumption. While it is debatable whether this diet offers the same food that your ancestors ate, it is associated with several impressive health benefits.
The Paleo diet shows whole foods, lean protein, vegetables, fruits, nuts, and seeds while discouraging processed foods, sugar, milk and grains. More flexible Paleo weight loss diets variants also allow dairy such as cheese and butter and sweet potatoes. Study shows that the Paleo diet can cause substantial weight loss and decreased waist size (17).
The diet appears to be efficient in decreasing heart disease risk factors such as cholesterol, blood sugar, blood triglycerides, and blood pressure (19).
6. The Vegan Diet
For ethical environmental or health purposes, the vegan diet restricts all animal products. Veganism is also linked to animal protection and cruelty. Veganism is vegetarianism’s most powerful type. It eliminates dairy, eggs, and products derived from animals such as gelatin, honey, albumin, whey, casein, and some types of vitamin D3 in relation to restricting meat products.
A vegan diet appears to be very efficient in helping individuals often lose weight without counting calories, as its very low-fat content and high fiber food may make you feel fuller for longer. In comparison with other weight loss diets, vegan diets are constantly associated with reduced body weight and body mass index (BMI) (20, 21).
Research of 18 weeks showed that individuals on a vegan diet lost 9.3 more pounds than individuals in the control group. They permitted the vegan group to consume until fullness, but calories had to be limited by the control group. Reducing calorie consumption is mainly coordinated with weight loss on vegan diets. Plant-based diets are associated with a lower risk of heart disease, type 2 diabetes, and early death (22, 24, 25, 26).
Many vegans who cannot fulfill their dietary requirements by diet alone should take supplements. It’s always best to talk to your health care professional before beginning a new vegan diet.
7. The Dukan Diet
The Dukan diet is a low-carb weight-loss diet. It divides this diet into four stages. The two stages of weight loss and two stages of maintenance. The amount of weight you need to lose relies on how long you remain in each stage. Each stage has a nutritional pattern of its own. The stages of weight loss are based mainly on eating unlimited high-protein foods. The other stages require adding vegetables that are not starchy. There will be fewer days of pure protein later to keep your current weight.
In one research, females eating about 1,000 calories and 100 grams of protein per day following the Dukan diet lost an average of 33 pounds in 10 weeks. Also, many other studies show that high-protein low-carb diets can have significant benefits in terms of weight loss. These include a greater metabolic rate, reduction of the hunger hormone, and an increase in several hormones of fullness (27, 28, 29).
The Bottom Line
Before diving into weight loss diets, it is crucial to check with your doctor and do the whole body check-up.
What’s more! There are no ideal diets for weight loss. For you, the best diet is the one you can stick to in the long run.