Top 4 Diets For Weight Loss
By: Kayla Walsh
Tags: Diet, Healing, Wellness, Weight Loss, Nutrition

Losing weight is a common new year’s resolution, but finding the right diet can be a bit challenging. It is challenging because there are many options, and it is easy to choose a diet option that is not suitable for you. This post examines some of the best weight loss diets that have produced results.

Let’s take a look at the list:

Mediterranean Diet

The Mediterranean diet is based on the eating habits of people from countries such as Spain, Italy, and Greece (countries that surround the Mediterranean Sea). The diet encourages eating fresh, seasonal, and local foods; which leads to healthy weight management.

What foods is it made up of?

They suggest the consumption of mainly plant-based foods such as fresh fruit and vegetables, nuts, cereals, and olive oil. There is also an allowance for fish, wine, and poultry in moderation. While red meat, dairy products, and sweets should be used sparingly.

Scientific evidence?

Studies have shown that the Mediterranean diet has been linked to numerous health benefits, including a lower risk of cancer, cognitive disease and cardiovascular disease as well as metabolic syndrome, obesity, and type 2 diabetes.

2. The Okinawa diet

Okinawa, an island in japan. The people of Okinawa are considered some of the healthiest in the world because of low rates of heart disease, cancer, diabetes, and obesity. There are more centenarians on the island of Okinawa than any other part of the world. Also, they have the highest life expectancy rates, 90 for women and 84 for men. Whereas, in the United States the life expectancy is 76 for men and 81 for women. So, it’s clear why the Okinawa diet is suitable for weight loss and why it made this list.

What foods is it made up of?

The Okinawa diet is rich in nutrients and fiber but low in calories, which can help you lose or maintain weight. This diet is plant based and consists of foods such as sweet potatoes, pumpkin, bell peppers, bitter melon, tofu, mushrooms, and seaweed. This diet allows liberal use of yellow vegetables which makes the diet high in carotenoids which can improve immune system function and lower inflammation and improve immune system function. Meat, dairy, or grains are consumed in small quantities.

Scientific evidence?

Studies have shown that the Okinawa diet is nutritionally dense and is associated with a reduced risk of chronic diseases and fosters weight loss.

3. DASH Diet

Dietary Approaches to Stop Hypertension( or DASH) is a low-sodium and saturated fat diet. The DASH diet is rich in calcium, fiber, potassium, and magnesium. This diet was designed for people who want to prevent or treat hypertension (high blood pressure). Restricting calorie intake and following the rules of the DASH diet can lead to weight loss.

What foods is it made up of?

The DASH diet focuses on the consumption of vegetables, fruits, beans, nuts and low fat dairy. While limiting the consumption of fatty meats, full-fat dairy products, sugary beverages, sweets, and salty foods.

Scientific evidence?

Research suggests that the Dash diet in addition with exercise is an effective way to lose weight.

4. Vegan Diet

The Vegan diet is made up solely of plant-based foods. A vegan diet is high in fiber and nutrients, which keeps you full so you don’t overeat; and may lead to weight loss. A vegan diet is rich in nutrients such as vitamins A, C, E and K, antioxidants, fiber, and phytonutrients. However, when on the vegan diet there are some nutrients that may be lacking such as vitamin B12, calcium, omega-3 fatty acids and iron. The Vegan diet has shown to have a positive impact on human health.

What foods is it made up of?

This type of diet includes the consumption of fruits, vegetables, legumes, soy, nuts, plant-based dairy alternatives, and whole grains. On the other hand, the Vegan diet excludes all animal products and byproducts.

Scientific evidence?

Research has shown that the vegan diet is associated with lower LDL cholesterol, improved blood glucose, weight loss, and improved blood pressure.

Final Note

From these diets we see the importance of eating fresh fruits and vegetables and less processed foods. Therefore, if you are trying to lose weight, you should stay away from sugary foods, processed foods and salty foods. In addition to eating right, make sure you exercise.