Diet Plans for Weight Loss

Diet- it’s not only about your physical body state. Your mind and psychology also need to be in sync with what you are eating. 

Trust me, you need not starve to lose weight! Nor do you have to be under constant stress and pressure and keep checking on your weight all the time.

Weight loss and the overall betterment of health cannot be achieved through quick fixes. Right from portion size to the timings of meal to what all you are eating, everything counts in a proper diet. 

The benefits of diet plans in losing weight and achieving sustainable health definitely cannot be underestimated. 

There is no single diet that has all of the calories and nutrients that the body requires to stay healthy.

As a result, a well-balanced diet rich in macronutrients like carbohydrates, protein, and fat, as well as micronutrients like vitamins and minerals, is advised.

Best Diet Plans Which can help you in Weight Loss

Intermittent Fasting

Intermittent fasting (IF), like other types of fasting, is a pattern of fasting and eating that lasts for a set amount of time. It’s less about how much you eat and more about when you eat. 

The concept of fasting is not unnatural. When we fast, our blood sugar and insulin levels drop significantly, while our levels of human growth hormone skyrocket. The outcomes result in weight loss and protection against heart diseases, cancer, diabetes, etc.

There are many different time sets or eating windows in intermittent fasting which you can opt for according to your capacity and effectiveness.

The rules for intermittent fasting are uncomplicated. Choose an eating window, such as 16/8 hours a day, and strive to finish all of your meals within that time frame. This means you’ll fast for 16 hours and eat within 8 hours of the start time. 

Read What Can You Eat Or Drink While Intermittent Fasting to know more about IF.

Plant-based diets

A plant-based diet is an effective approach for weight loss. The main focus is more on eating greens and cutting back on certain animal foods. 

For a plant-based diet, it is not necessary for you to become a full vegan. There are the following categories or approaches you can choose from to follow this kind of diet-

  • Vegan ( No animal products AT ALL; no eggs, dairy, honey, etc.)
  • Ovo-vegetarian ( You can consume eggs, but all the other animal products are a no-no)
  • Lacto-vegetarian ( Dairy consumption allowed, but no other animal foods like egg, meat, fish, etc.)
  • Lacto-ovo-vegetarian ( Eggs and dairy allowed, no other animal products approved)

A plant-based diet certainly helps to shed pounds along with preventing cancer, heart issues, and controlling diabetes.

Low-carb diets

The name itself explains this diet. A low-carb diet refers to eliminating carbohydrates in a diet or consuming foods that are low in carbohydrates.

Low-carb diets resulted in modest weight loss, according to a review published in PLoS One in September 2015, while the study authors emphasize that long-term effects of the diet require more research.

In this diet, one needs to cut down on refined and simple carb foods like candy, sugar syrups, soft drinks, processed foods including potato chips, baked goods, etc. 

Instead, opt for protein foods like meats, fish, eggs, nuts, seeds, vegetables, fruits, and healthy fats and also, a limited amount of complex carbs.

The Paleo Diet

A paleo diet is a nutritional regimen based on foods that were likely consumed during the Paleolithic epoch, which lasted from 2.5 million to 10,000 years ago.

It basically aims to cut off all the processed and junk foods from your diet and resort to the primitive form of eating. 

A paleo diet typically contains lean meats, fish, fruits, vegetables, nuts, and seeds, which were previously only available through hunting and gathering. The whole idea behind the Paleo diet is that the modern diet and eating pattern are quite mismatched, according to the discordance hypothesis.

A diet that primarily emerged from farming practices and consumption of dairy, grains, and legumes, etc. lost its value with all the fad foods rising. This leads to many health disorders.

The Mediterranean diet

The Mediterranean diet is designed to reflect the eating habits of Mediterranean residents. So it focuses on eating a lot of veggies, fruits, olive oil, fish, nuts, beans, and legumes — and drinking red wine and dairy in moderation.

The Mediterranean diet was not created as a weight-loss strategy; in fact, there is no official way to follow it. 

But rather, it evolved gradually over centuries in an area of people it’s a well-rounded, non-restrictive approach to eating. 

Since it is not a very limiting diet, there are no barriers to eating what you want. But the way of diet follows according to how the Mediterranean eat which is mostly healthy greens. 

So, you may have to limit your consumption of saturated fat-rich foods, such as red meat, butter, and milk.

The Mediterranean diet has been lauded for its heart-health potential. Depending on the items you choose to eat on this diet, it may also aid with type 2 diabetes management and weight loss.

By Adam

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