What makes the diet effective and easy for one person, may not be the same for you.
Therefore, it is necessary to consider individual factors—such as your budget, personal taste, and comfort level in cooking —and working with a doctor or registered dietitian when looking for The easiest diet to lose weight.
Here are some things to consider when deciding on a diet that is effective for you, according to experts:
- Avoid any overly restrictive plan, be it in terms of calories consumed or types of foods
- Choose a diet that includes foods that are recognizable in your personal food culture
- Choose a diet that focuses on foods that you can find and prepare easily
- Make sure that your diet includes foods that Fits your budget They also promote feelings of fullness, such as foods rich in fiber and proteins such as beans and lean meats
- If you have a health condition, food allergy or intolerance, make sure your diet includes foods that are right for you
- If you have a family, decide whether The whole family Certain aspects of the diet, eating together, can be benefited from
- Determine how much cooking is realistic for you, and that the amount of cooking the diet requires is proportional to your skills, availability of time and resources
- Know that some eating days won’t be as great as others – and that’s okay in the long run
- Once you find a diet that might be easy for you, start slowly instead of making big changes
Focusing on foods that can be increased in a particular diet, rather than on foods that should be eliminated, can help with weight loss overall, explains Matthew Landry, PhD, a registered dietitian and postdoctoral research fellow at the Stanford Center for Prevention Research. .
Achieving whole body health
A positive approach to dieting is to focus on achieving whole-body health and flexibility in food choices, rather than simply losing weight. This translates to a desire to see improvements in wellness that go beyond just the number on the scale. After all, as research continues to show, there is no one right way Weight lossThere is no single proper weight loss diet.
“Healthy weight loss isn’t about being thinner—it’s about being the best you can be,” says Samantha Cassetti, R.D., RD.
Cassetti explains that the goals with any eating plan should be to feel more energetic, sleep better, improve digestion, and have health markers, such as cholesterol levels, within normal ranges – while maintaining a sustainable weight that allows you to socialize and enjoy food. Dieting with this mindset may make it easier to stick to it in the long run.
The five eating plans below have been shown to help facilitate these wholesome health goals for many people, as well as support weight loss in some cases; This makes it “easier” to diet in the long run.
What is this? The Mediterranean diet It’s a diet that’s low in carbohydrates and relatively high in fat and focuses on vegetables, legumes, fruits, whole grains, olive oil, and fish, according to Dr. Landry.
Why is it easy? The wide range of foods acceptable in this diet makes it easy to adapt to personal needs and include a variety of different foods. If you’re not sure where to start trying a new diet, says Dr. Landry, the Mediterranean diet may be a good option.
What does science say? Dr. Stanford suggests that “the Mediterranean diet has the strongest evidence of being the best, in terms of reducing morbidity and mortality as it relates to cardiovascular disease.” Additionally, of the 65 studies included in a recent review paper, 11 studies looking at the Mediterranean diet demonstrated a strong and consistent benefit of being better for long-term metabolic health and weight loss than other known diets.
What is this? A flexible diet is a “vegetarian diet that allows for the occasional consumption of meat,” according to Catherine Champagne, PhD, a registered dietitian and professor at the Pennington Center for Biomedical Research.
Why is it easy? You don’t have to completely eliminate meat. If you like animal protein, you can still enjoy a burger, steak, or chicken breast. But this pattern confirms the status of vegetarian foods in the center of the plate.
What does science say? This eating plan is not necessarily designed for weight loss. Studies show that there may be some small effects on improving body weight and metabolic health. However, the search in European Journal of Nutrition found that Scandinavian adults who followed a flexible eating pattern for 12 months did so Vitamin B12 And iodine deficiency, possibly due to a lack of animal protein, so followers of this diet should be sure to check with a doctor or dietitian from time to time. Other researchers point out that this eating pattern is important for supporting the health of your body and planet.
What is this? For people with high blood pressure [high blood pressure]Ann Thorndike, MD, chair of the American Heart Association Nutrition Committee, says the DASH diet is often recommended. Weight loss is not the goal of this diet, as it primarily aims to reduce sodium intake through food selection to improve cardiovascular health. Vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry, and nuts are part of the DASH diet.
Why is it easy? The The DASH diet Similar to the Mediterranean diet but offers more concrete recommendations and advice on actual amounts and restrictions on the types of foods consumed, Dr. Landry adds. This can make it easier to follow some people.
What does science say? There are a number of studies showing that the DASH diet lowers blood pressure, helps people lose weight, and lowers the risk of type 2 diabetes and heart disease, according to the National Institutes of Health.
Weight Watchers (WW) Diet
What is this? WW It is a commercial diet program that involves learning the points system associated with foods. So there are no restrictions on foods – you just have to stay within your daily points. This diet is meant to lose weight, notes Dr. Champagne.
Why is it easy? WW can be easy for some people in general, there are no prohibited foods. Additionally, WW is “unique in that there is a strong emphasis on emotional support, which tends to increase compliance,” notes Dr. Landry.
What does science say? A recent randomized clinical trial in JAMA Network is open Supported by WW suggests that 373 adults in three countries found that following World War II resulted in significant weight loss over a 12-month period compared to a do-it-yourself approach that included other eating plans (eg, low-fat, low-carb, vegan). and the Mediterranean Diet). WW may also be one of the more cost-effective non-surgical options for weight management, according to recent research sponsored by WW.
Low carb diet
What is this? Like the name, low-carb diets limit carbohydrate foods and drinks, usually in the pursuit of weight loss. Low-carb diets may not be suitable for everyone, including those with high cholesterol or people with diabetes.
Why is it easy? A low-carb diet may be helpful if you enjoy eating meat, try to eat more fresh fruits, vegetables, legumes, seeds, nuts, or whole grains, and find it difficult to limit fats in your diet.
What does science say? This diet may lead to faster weight loss. Dr. Champagne notes that while this diet has been studied for its weight-loss benefits, there is a lack of solid research analyzing the long-term effects on health.
Across nearly all of these diets, long-term (eg, more than 1 year) and high-quality (eg, randomized clinical trials) studies should be conducted in more diverse populations and research settings.
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