3 Best Weight-Loss Diet Trends Backed by Studies
By: Aemen Farooq
Tags: Diet, Weight Loss, Science, Weightloss Foods, Trends

3 Best Weight-Loss Diet Trends Backed by Studies

Photo by Diana Polekhina on Unsplash

When it comes to weight loss, Keto and intermittent fasting are the most trending diets worldwide. But, with so many restrictions, people find them difficult to follow for a long time.

So, if you’re thinking of trying new methods other than fad diets that are strict and not healthy. Here are the 3 best healthy weight loss diets backed by studies.

In this article, we’ll inspect each diet trend and how to follow them.

Mediterranean Diet

As the name itself suggests, this diet is inspired by the traditional Mediterranean foods of Greece, Spain, France, and Italy. According to the U.S. News & World Report’s Annual Ranking, Mediterranean was the №1 in Best Diets Overall for four years in a row, from 2018 to 2021.

It’s the easiest diet to follow that includes both plant and animal-based foods. However, the portion of animal products should be relatively lower than plant-based foods.

Many studies have found that the Mediterranean diet is a healthy diet that can promote weight loss. In the systemic review of the Mediterranean diet for weight loss, the diet showed a great weight loss result of 22 pounds (10 kg) at 12 months.

How to follow:

Typically, the diet includes fruits, vegetables, extra virgin olive oil, herbs, etc. daily, while seafood and fish are recommended twice a week.

A few times a week, eat cheese, poultry, yogurt, and eggs moderately. Red meat should be limited to one time a month.

You can also include coffee or tea for beverages.

Restrict processed foods like added sugar, trans fats, refined oils, and refined grains.

Dietary Approaches to Stop Hypertension (DASH) Diet

The DASH diet mainly focuses on treating hypertension (high blood pressure), but studies have also found it to aid in weight loss. It was ranked 2nd Best Diets Overall in 2021 by the U.S. News & World Report’s Annual Ranking.

If you’re a hypertension patient and advised to lose weight, DASH is a perfect diet for you. As studies have found that obesity increases the risk of high blood pressure. If weight loss is maintained, it can effectively lower high blood pressure.

The DASH diet with a calorie deficit diet not only treats hypertension but also promotes weight loss. The calorie deficit diet means consuming fewer calories than your body burns daily by exercising.

How to follow:

The diet includes plenty of fruits, vegetables, low-fat products, and lean proteins like fish or grains. Also, it’s recommended to limit the amount of salt intake, 1,500mg to 2,300mg per day.

It encourages limiting the intake of processed foods, sugary foods, red meat, salty food, and high-fat products.

Weight Watchers (WW) Diet

The Weight Watchers diet is a well-known commercial program that uses a pointing system to help you achieve your weight loss goals. It was ranked 4the Best Diet Overall in 2021 by the U.S. News & World Report’s Annual Ranking.

Its new program, myWW+ was launched in 2020. The different membership is available like Digital, Digital 360, etc. Which provides you access to point systems, workout, recipes, meal planners, and other tools within the app.

Several studies have shown WW as an effective diet for weight loss. In one study, they found the participant who used the WW program to lose weight twice as those who received standard counseling.

How to follow:

The diet gives you points daily on the basis of nutritional contents of foods like calories, fiber, etc. It doesn’t restrict any food as long as you eat them within the point/portion limit.

However, it encourages healthy food choices.

Conclusion

The Mediterranean, DASH, and WW are healthy evidence-based weight-loss diet trends.

These diets are flexible and promote a healthy lifestyle without eliminating any essential nutrients like any other fad diet.