A balanced and healthy dieting method is important for maintaining your weight and keeping your body in good health. For many adults in the U.S., dieting is something that is seen as a tortuous way of daily life that promotes restrictions.
However, dieting is far from this and there is a lot that can be said from what dieting has to offer. With that said, the information ahead is designed to be a complete guide to dieting, some popular diets you are likely to run into, and which ones are known as being the best for weight loss.
Before jumping completely into additional diets, it is important to understand dieting and how it affects your body weight. For starters, your diet (or the food you regularly eat) is a way for you to add fuel to your body so that you can have sufficient energy throughout the day. It seems that many diets are unlike each other and for this there are seemingly endless combinations in which you can employ to regulate your weight.
However, there are some aspects to your diet that you need to closely follow if you want to have a good understanding on how to manipulate your body weight as needed. Certainly if you are normal weight and fit then chances are you will not have many issues to address with your dieting patterns.
Generally speaking, if you eat only what your body needs and you burn off what you must in order to maintain weight then you will be of “normal” weight, according to BMI standards.
Nevertheless, if you are overweight or obese according to the BMI standards then you will have some work to do in your dieting habits. If you are overweight or obese and you need to lose weight as a way to bring your body weight to a normal range then you immediately should think about changing your diet. After all, your diet mostly got you to the point of being overweight or obese so it will also be a major part of bringing you back down.
Take this information lightly and for what it is, but the information ahead should help to shine some light on your weight loss journey.
What are the Perks to a Diet?
There are a number of reasons to jump onboard a dieting program, especially when your body weight is involved. Listed ahead are some of the major perks to going on a diet and what you could benefit from being on a dieting plan.
One of the perks of being on a dieting plan is that you are more than likely going to increase your total amount of fiber per day. Fiber is essential for helping to cleanse your colon, intestines, and it helps to add bulk to your meals, meaning you feel full much sooner. Fiber can be found in most all fruits and vegetables, nuts, and whole grain products and it can help to promote optimal health. Most adults currently do not meet the daily requirements for fiber, thus making this an important part to any dieting plan.
Nutrient Dense Foods
In addition to eating more foods that contain ample fiber, dieting plans tend to promote foods that are nutrient dense, meaning you get quite a few nutrients for a low caloric cost. Generally, your fruits and vegetables, mostly vegetables, will be the most nutrient dense foods you eat. Consider adding these as much as possible to boost your weight loss plan.
Of course being on a dieting plan can help to promote weight loss and actually this is the primary reason why adults diet in the first place. Weight loss is a very common method for adults to lose weight or to help maintain weight and prevent obesity, and it can definitely help. There are a good amount of diets that are currently in the public that can help you to lose weight to meet you goals, but more on these diets will be ahead.
One of the more common issues among adults in the U.S. is blood pressure. Current estimates suggest that close to 75 million adults (or one in every three) in the U.S. have hypertension, or high blood pressure. According to the CDC, part of the cause of hypertension is obesity, tobacco use, inadequate physical activity levels, as well as diets that are high in sodium. With all of this in mind, a dieting plan that is geared towards maintaining healthy choices that include reduced sodium, increased potassium, less fat, as well as nutrient dense foods can help to improve overall weight loss, and hopefully blood pressure values.
Much has been said about how dieting can wreck your self-esteem levels, but this is a negative outlook on the topic. When a dieting plan is working effectively, it should be understood that your body will look and feel different, to which your self-esteem is likely to be increased. If you are reading information that dieting is bad for your self-esteem, take it from a different perspective in that success feels amazing and it can certainly boost your outlook.
The Top 7 Diets that Work
1. The Paleo Diet
Considered to be on the more common dieting plans around, the Paleo diet takes aim at eating how hunters and gatherers once ate. The premise of this diet is that illnesses began popping into the world once grains and farming practices became common. With that said, the Paleo diet promotes no grains, foods that are farmed, and nothing that has been processed. As a result, many adults go on a Paleo diet as a way to lose weight and to boost the amount of fat burned throughout the day. You can take a more detailed look at the Paleo diet by following along here.
2. The Ketogenic Diet
Very similar to the Paleo diet, the ketogenic diet, or keto diet, is designed to change how your body uses energy so that you can maximize your calorie burn throughout the day. There are various health perks of jumping to a keto diet and many younger kids with epilepsy can benefit from this diet, but the most common reason to go on a keto diet is to lose weight. This diet promotes high amounts of fat and little to no grams of carbs or sugar. This way of dieting causes your body to go into a state of ketosis, which is a term for what happens when your body uses fat instead of sugar for energy. The keto diet is effective with weight loss and a complete guide about the diet can be found here.
3. The Atkins Diet
The Atkins diet is one of the most common weight loss methods around and it has been in the public’s eye for a couple decades. With that said, this diet, specifically the Atkins20, is designed to promote weight loss with four different stages. Each stage is geared at changing how you eat so that you can achieve weight loss and keep it off. Stage one of the Atkins diet is generally the most challenging, since it requires you to eat around 25 grams of carbs each day. Once your weight loss is prevalent, you will progress to stages two and three, each of which reintroduce carbs into your diet. Stage four is the final stage of the Atkins diet and it is considered the forever stage. At this stage, you are allowed to eat more carbs that from the initial stage, but your carbs are still reduced to about 100 grams each day. You can find a great deal of information about the Atkins diet here.
4. Jenny Craig
One of the founding diets that became popular in the 1990s is the Jenny Craig dieting plan. This dieting plan consists of prepacked meals (if you need) and typically these meals contain about 55 percent carbs and 20-25 percent protein and fat. In addition to prepackaged meals, the Jenny Craig plan utilizes a point system that is designed to help keep you on track, in a fun way. Some foods on the Jenny Craig plan contain zero points, meaning you can eat these as much as you desire. Perhaps one of the best perks of this dieting plan is that it has no restrictions; you can eat anything you desire so long as you follow along your point system plan.
5. The Military Diet
While the name suggests that it was created by the Military, the name of this dieting plan actually has nothing to do with the Armed Forces. The military diet is a dieting plan that promotes about 10 pounds of weight loss in a week, thus making this one of the best for fast weight loss. It consists of three days in which you restrict what you eat followed by four days of normal eating patterns. The caloric restrictions are generally set to about 1000-1300 calories, but this will depend on your body’s needs. The four days of regular eating patterns should be a diet that encourages body weight maintenance, meaning it is not recommended that you go overboard. This diet is hard to maintain for the long term, but take a look at some of the helpful tips and information about the military diet here.
6. The Mediterranean Diet
The Mediterranean diet started out as being a heart friendly diet that should be considered if you have significant heart disease risk or illness. However, this diet has evolved towards the weight loss scene and its effectiveness is encouraging. The Mediterranean diet promotes healthy foods whenever possible, along with the consumption of nuts, seeds, plant fats, as well as red wine. Yes, red wine is a part of the diet and it can help with providing the body with much needed flavonoids. Sticking to the Mediterranean diet can help the body to shove bad calories out of your lifestyle and instead add foods that are nutritionally dense. You can find more information about the Mediterranean diet by following along here.
7. The DASH Diet
The final listed dieting plan here is the DASH diet. Known as the Dietary Approaches to Stop Hypertension, the DASH diet was created as a way to curb high blood pressure. It started out as decreasing the amount of sodium you consume each day as a way to take the load off of your heart. Nowadays, the diet has expanded to weight loss, since increased body weight and hypertension are associated with each other. This diet encourages healthy options whenever possible, three meals per day, at least two snacks, as well no-fat dairy. There is a great deal of information about the DASH diet, but adults tend to flock to it as a way to lose weight.
What Makes the Best Weight Loss Diet?
There are a number of things you should look for whenever you are aiming to go on a weight loss diet. While weight loss is the ultimate goal, the importance of losing your weight and keeping it off is vital as well. With that said, you should take each diet for what it has to offer and make a decision on if it is a long-term solution, or just a quick fix.
If you are looking for successful long-term weight loss, you should consider what the dieting plan suggests as a way for weight loss. Does it encourage cutting out a food group or restricting calories? If so then that diet is most likely a short-term option. Long term dieting options tend to encourage a modest decrease in caloric load, but it should have a plan for long term success. With that said, the Atkins diet has a phase that is dedicated to long term success, which makes that plan good for weight loss.
What is the Best Diet to Lose Weight Fast?
In comparison to long term success, many adults feel that fast weight loss is something that is right for them and once the weight is off habits will change. With that said, there are weight loss plans that promote fast losses, and some of these plans will have specific guidelines to which you must closely follow.
Short term weight loss success tends to have restrictions in calories along with a complete cessation of a food group. Common practices of short term weight loss include the military diet as well as intermittent fasting techniques, both of which promote high amounts of weight loss in a short amount of time. Be mindful that fast weight loss is encouraging whenever your goal is to lose weight, but many adults tend to gain the weight back and in some cases, more weight gain occurs. This is commonly referred to yo-yoing and it can have adverse effects on your health and wellness.
Wrapping up Diets that Work
Whenever you are choosing the best weight loss diet, it is important to take all of the information into consideration before going on-board. As stated above, some adults want long term success whereas others desire fast losses. With that said, finding the diet plan that is right for you can help you to reach your goals so that you can improve your lifestyle. The information above is presented as a way to promote overall health while giving details about what is out there currently. Consider each of the diets above as methods for you to achieve your weight loss goals.