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The 9 Best Diet Plans: Sustainability, Weight Loss, and More

Which Diet Plan is Best for the Long-Term?

A diet plan for weight loss is not just a healthy way to lose weight, it is the beginning of a healthier lifestyle. A diet is a balanced and pre-planned way to have your meals by calculating their calorific value. It means including foods that can cause the least health issues and consuming more natural and fresh foods. It also means balancing all nutrients in a way that your body is well-nourished and you are not deprived of food. There are various types of diets that you can pick from. However, there are a few things to keep in mind while deciding which fat loss diet to choose. 

How to Pick the Best Diet Plan for You?

If you are looking for a new weight loss diet plan you should remember that everyone has their preferences and limitations. Here are a few points you can keep in mind – 

  • Sustainability – Whichever diet you choose should be good enough to be followed for a long time. It is not just a tool for weight loss but also a major change in your routine. Evaluate if you can follow that fat loss diet forever. 
  • Possible for you – While there may be some adjustments in portion changes and the beginning may feel new and uncomfortable, it should not be overly restrictive. You should not feel hungry or deprived of food. This can cause you to have stringer cravings and more cheat days than intended. 
  • Change in your routine – If you are a social person and you are always out with friends in restaurants or attending home parties, you should see if the new diet will fit into your life cycle. If you feel like you will have to change other aspects of your life because of the diet, you can reconsider. 
  • Nourishment for the body – The body needs all the nutrients in some quantities to ensure all the vital organs are healthy and working fine. If you feel like your diet is skipping out on nourishment and you are not getting enough calories, it can be a serious issue. The calorie intake may differ from person to person but it should not be ignored. 
  • Limitations – Yes, some people have limitations due to their health issues and physical forms. This should be kept in mind while choosing a fat loss diet plan. You cannot rely only on the diet to give you what you need to stay fit. 
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How long should you follow a diet before trying something new?

Just anything else, a weight loss diet should be tried before you commit to it for a lifetime. The best way is to prepare a checklist of points that are a priority to you and see if they are fitting into those categories well. You can consider doing a daily checklist but if you find that overwhelming, then try doing a weekly checklist. You can include the following points in your checklist – 

  1. Do you feel full and satisfied after your meals?
  2. Did you adhere to the diet plan for weight loss?
  3. Have you made any changes to your life because of your diet?
  4. Which part of your dieting plan did you like best?
  5. Did you feel low on energy or lethargic because of the diet?
  6. Are you looking forward to your meal time or dreading them? 

The answers to these questions will give you an insight into how well it is working out for you. Collate your answers over the week and understand how you feel about the diet you are following. If even one of the answers is negative, that’s your cue to make changes and figure out what works best for you. Even if the results are showing on your body, prioritize your mental peace. The minimum time to follow a diet for you to consider it permanently is 7 days. 

Here are the 9 Best Diet Plans for Sustainability, Weight Loss, and More

  1. The Mediterranean Diet

This is one of the best diets to lose weight is followed in a lot of countries. It is a popular diet used in wellness places and is well-known for the nutrition it provides. This diet includes vegetables, fruits, whole grains, fish, nuts, lentils, and olive oil. Poultry, eggs, meats, and dairy is in limited quantities and very rarely consumed. Apart from this, this kind of diet restricts trans fat, sugary foods, processed meats, refined grains, and other processed foods. 

This diet employs the use of fresh foods. It is known to reduce the risk of many diseases and ultimately increase life expectancy. Since this fat loss diet plan is rich in nutrients it is known to have been effective in preventing cancers. This is the perfect diet for those with heart-related issues. This diet is also good for those looking to lose weight. It is rich in antioxidants which ensure there is no inflammation and oxidative stress. New studies have also found that the Mediterranean diet is also linked with a reduced scope of mental disorders.

  1. The DASH diet

Dietary approaches to stop hypertension or DASH is an effective way to manage or prevent high blood pressure. This diet focuses on consuming more fruits, vegetables, whole grains, and lean meats. It is low in sodium, added sugars, and fat. While this diet is not meant for weight loss many people who started it have reported sustainable weight loss. An average person on this fat loss diet plan would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and two servings or fewer of lean meats. Apart from this, it is recommended to consume nuts and seeds as snacks at least two to three times per week. Also know about the dash diet plan for diabetes.

Apart from reducing blood pressure levels this diet plan for weight loss also reduces heart disease risks and risks of cancers. An analysis showed that on this diet you can lose weight fast in 24 weeks than people on a controlled diet. Another study revealed that the DASH diet helps decrease total body weight, body fat percentage, and absolute fat mass while preserving muscle.

  1. Plant-based diet

Vegetarian and vegan are the most adopted diets around the world. A vegan diet restricts the consumption of animal products like meat, dairy, etc. Vegetarians include things like honey, dairy, etc in their diet. There is also a middle path which is known as a flexitarian diet. In this diet, a flexitarian can enjoy animal products in moderation. 

Many studies have shown that plant-based diets reduce the risk of heart-related issues, keep blood pressure in check, reduce the risk of diabetes, and improve metabolic health. This weight loss diet can help you lose weight the right way. Also know about the plant based diet for diabetes.

  1. The MIND Diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay diet combines the good parts of the Mediterranean diet and the DASH diet. There is no particular plan but it encourages consumption of these items multiple times a week – leafy vegetables, non-starchy vegetables, berries, beans, olive oil, fish, poultry, and whole grains.

This is considered better than a plant-based dieting plan and is said to reduce the risk of Alzheimer’s. It delays the onset of Parkinson’s disease and promotes weight loss as it restricts the use of fats and red meats. 

  1. WW

WW, formerly Weight Watchers, is one of the most followed diets all over the world. It does not restrict any particular food. There is a number assigned to each food item and your total number should remain constant every day for you to reach your ideal weight. 

WW programs have been known to be more successful than other diets by maintaining weight loss after years as well. 

  1. Intermittent fasting

This is also a popular way of following a diet and a successful diet for weight loss for female. This demands that you maintain a time of fasting and eating. One of the methods employed is 16/8, which means you fast for 16 hours and eat for 8 hours. Also know is intermittent fasting good for diabetes.

This diet ensures anti-aging effects, ensures better insulin sensitivity, better brain health, and so on. In a recent study, this diet was said to have caused 0.8% to 13% weight loss over a period of 2 weeks to 1 year. 

  1. The Volumetrics diet

This fat loss diet plan is a combination of food and exercise. It divides the foods into 4 categories and discourages the consumption of sugary and refined foods like cookies, candies, cakes, and so on. Exercise is recommended in this dieting plan for at least 30 to 60 minutes each day. 

This best diet to lose weight focuses on a low-calorie high-intake approach, it improves the quality of the diet. It is more of a lifestyle improvement choice and ensures you eat healthily and lose weight at the same time. 

  1. The Mayo Clinic Diet

This was devised by the organization after which the diet has been named. This diet encourages a phase-wise change, starting with terminating 5 unhealthy habits and commencing with 5 healthy ones. 

Apart from contributing to your weight loss journey by allowing you to lose weight fast, this diet can reduce the risk of diabetes. You can lose up to 4.5 kgs of weight in the first 2 weeks and more in the second phase. 

  1. Low carb diet

Low-carb diets were followed by many people. They have various types like the ketogenic keto diet, Atkins diet, and many more. This diet restricts the intake of fats and carbohydrates. The higher amount of protein in your diet can reduce hunger pangs and make you feel fuller for longer. Also know about the low carb diet for diabetics.

This diet for weight loss for female is great for losing weight, reducing cholesterol, improving blood sugar, and insulin levels, and burning belly fat. 

Bottomline

Your diet plan needs to be tailored to your needs instead of you changing your ways. For example, diet for weight loss for female is different from males. If you are unhappy with your plan, your cravings can make you consume more calories. You also lose weight fast and put on weight faster and you get mentally exhausted. If you are unhappy about your diet plan, you will eventually end up skirting meals and it will be much tougher to keep following it. It can affect your relationship with food and your own body in the long run. It is essential to have a positive outlook towards food for your diet plan to work well. 

FAQs

What is the most successful weight loss program?

The most successful weight loss program is WW which is considered the best diet to lose weight, formerly Weight Watchers all across the globe.

How fast can I sustainably lose weight?

Losing about 0.45 to 0.9 kg per week is a healthy and sustainable way to reach your weight goals. 

What is the one food you should eat every day?

Foods that you should consume every day are – lean protein, a variety of vegetables, olive oil, nuts, and berries. 

Which foods have all 9 essential amino acids?

Beef, poultry, fish, eggs, dairy, soy, quinoa, and buckwheat have all essential amino acids and are known as complete proteins.

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