“How can I lose some weight?” Millions of Americans have asked themselves that question throughout time. According to a recent survey by the Centers for Disease Control and Prevention, roughly one in every five persons over the age of 20 reported following a specific meal plan on a given day between 2015 and 2018. (CDC). (1) The most popular diet among research participants was a weight loss or low-calorie diet, followed by a diabetes management diet, a low-carb diet, and a low-fat or low-cholesterol diet.
Even within these few options, there are an astonishing amount of different applications accessible, making it difficult to pick the correct one. After all, there is no such thing as a one-size-fits-all strategy that is ideal for everyone.
How to Pick the Best Diet Plan for You
Before deciding on a health or weight reduction strategy, it’s critical to do some self-evaluation by asking yourself certain questions.
What Can You Live Within the Long Term?
“There are several diet regimens on the market now that promote optimal health,” says Emily Kyle, RDN, of Rochester, New York. “The trick is to select one that does not give you anxiety or pain.” Consider the following: Would the diet recommendations make you happy? Anxious? Stressed? Are you able to stick with them in the long run? “Factors like pleasure, flexibility, and longevity should be heavily addressed,” Kyle says.
This might be a concern if the diet is a short cure rather than one that supports long-term lifestyle improvements. Extreme diets, in particular, that promise rapid weight reduction aren’t usually sustainable – and you may wind up overeating or binge eating if you feel deprived. “Think about if the diet’s practices are ones you can maintain for the rest of your life, not just for 21 or 30 days,” says Angie Asche, RD, a sports nutritionist in Lincoln, Nebraska.
Which Diet Program Is the Healthiest for You?
Some diet regimens, such as the MIND diet and the DASH diet, are designed to target specific areas of health, with weight reduction as a bonus. Others are designed with weight reduction as the main objective in mind. “It’s vital to realize that we’re all quite different,” Kyle explains. “We all have varying levels of health and lifestyles, which may influence which diet plan is ideal for us.” That is, you should not examine what works for your friends or family members, but rather focus on what works for you uniquely.”
Many diet regimens exclude whole food categories, which may lead to nutritional deficits as well as health issues. For example, if the diet is very low in carbs and you have type 1 or type 2 diabetes, it is most likely not a suitable match. It’s also not a smart idea if it’s overly restricting and you’re pregnant or nursing. Keep in mind that pregnancy is not the time to lose weight. If you are pregnant or breast-feeding, consult your doctor before making any dietary modifications.
Is the Diet Method Safe for You to Use?
Before starting a new diet, be sure it has been well researched for safety – and discuss any modifications with your doctor or qualified dietitian. (If you don’t have a dietitian, the Academy of Nutrition and Dietetics website will help you discover one in your region.) Also, do a self-evaluation to verify that the diet aligns with your own beliefs and tastes.
“Don’t enjoy eating meat?” says Ginger Hultin, RDN, a dietitian in private practice in Seattle and Academy of Nutrition and Dietetics spokesman. “Don’t be a paleo! Do you travel a lot and eat out a lot? For you, the DASH diet may result in frustration.” The basic line is that the diet you pick must be both safe and effective, while also considering your lifestyle.
We’ve got the lowdown on some of today’s most popular diets to help you cut through the clutter and get on the fast road to success. So keep reading to find out which plan would be ideal for you — and which diets to avoid at all costs!
Popular Diet Plans Supported by Scientific Evidence
The Ketogenic Diet (Keto)
This high-fat, adequate-protein, low-carb fad diet induces ketosis, a condition in which the body burns stored fat for energy. According to research published in Clinical Cardiology, the ketogenic, or “keto,” diet can be an effective weight loss method; however, to be successful, you must adhere to the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason. (Would you want a hint? If you’re thinking about trying the diet, check out our comprehensive keto food list and learn about the best fats for keto diet adherents.)
Although the keto diet is popular among type 2 diabetics, it should be avoided if you have type 1 diabetes or other particular metabolic conditions.
According to guidelines in an August 2017 report published in the Journal of the Academy of Nutrition and Dietetics, regardless of your present state of health, you should consult with your physician before commencing the ketogenic diet.
One of the most difficult aspects of this diet? Bread and other carbohydrates are being phased out. “It might be difficult to maintain the low carbohydrate amounts indicated,” Hultin explains. “This diet will most likely need a lot of preparation ahead of time and taking food to parties and activities.”
You should also be prepared for some of the plan’s more noticeable side effects, such as keto-related diarrhea and constipation, exhaustion, mood changes, migraines, and poor breath. These symptoms are frequent during the so-called keto flu, which occurs as your body adapts to using fat rather than carbohydrates for fuel, according to doctors.
Learn More About the Keto Diet
The Paleo Diet
“Many people believe that the core of a paleo diet is high-fat meat, but I argue that it is vegetables,” Hultin explains. The idea is to consume only things that our Paleolithic predecessors would have had access to, such as meat, fish, fowl, eggs, fruits, and vegetables. This includes grains, dairy, legumes, added sugar, and salt.
This eating pattern requires extensive meal planning and preparation. The diet may result in weight reduction, according to a study published in Nutrients in August 2017, however, the Academy of Nutrition and Dietetics advises that it may also result in essential deficiencies, such as calcium and vitamin D. (2) As a result, anybody at risk for osteoporosis should avoid it, according to an article published in January–February 2016 edition of the Royal Australian College of General Practitioners.
Learn More About the Paleo Diet Here
The Atkins Diet
This low-carb, high-protein diet has been popular for many years. Some argue that the keto diet is the new Atkins, even though these two popular low-carb diets are very different.
According to the Atkins website, the plan is divided into stages, with a very low daily net carb limit of roughly 20, 40, or 100 grams (g) in the first phase, implying that the diet would put you in ketosis. The number of net carbohydrates you need to keep under depends on the plan you choose. (Net carbohydrates are calculated by removing fiber and sugar alcohols from total carbs.) Though an unofficial nutritional phrase, this figure might provide an idea of how much a meal may alter blood sugar levels.) Unlike the keto diet, you may eat more carbohydrates as the stages progress.
Researchers discovered that the Atkins diet, like the Weight Watchers eating plan, may result in moderate long-term weight reduction in a November 2014 assessment published in Circulation: Cardiovascular Quality and Outcomes.
According to the Mayo Clinic, since the diet is low in carbohydrates, it may not be good for someone on insulin or who has diabetes — and because it is rich in protein, you should avoid it if you have renal problems.
Learn More About the Atkins Diet
The DASH Diet
“This is a terrific way of eating that I strongly suggest to many clients and even mirror in my own life,” says Elizabeth Shaw, RDN, co-author of Fertility Foods Cookbook and private practice in San Diego. “Because the diet’s foundation is to treat persons with high blood pressure, low-sodium meals are encouraged.” However, given that most Americans surpass their recommended salt requirements, it’s no surprise that dietitians promote this method of eating for treating a variety of illnesses, including heart disease and obesity.”
According to the Academy of Nutrition and Dietetics, the DASH diet, or Dietary Approaches to Stop Hypertension, is primarily focused on lowering salt intake and boosting consumption of fruits and vegetables.
According to one August 2017 research published in the Polish Heart Journal, participants who followed the DASH diet observed a reduction in blood pressure as well as total body fat. The DASH diet has also been routinely ranked as a top diet by U.S. News & World Report in its yearly rankings.
Learn More About the DASH Diet
The MIND Diet
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a cross between the DASH and Mediterranean diets. It includes meals designed to reduce the progression or development of Alzheimer’s disease, the most prevalent kind of dementia, and an incurable neurological ailment that affects more than 5 million Americans, according to the Alzheimer’s Association. Some research supports this idea, such as a study published in Alzheimer’s Dementia in September 2016 that discovered a correlation between the MIND diet and a lower risk of the illness.
According to the Mayo Clinic, it emphasizes vegetables, berries, legumes, whole grains, olive oil, salmon, and wine, as well as a decrease in saturated fat. People who follow the MIND diet may lose weight as an extra advantage since it focuses on reducing harmful fats and emphasizing eating whole, fresh foods.
Low-Carb Diet
Many diets, including Atkins and the keto diet, fall under this category. According to the Mayo Clinic, a normal low-carb diet reduces carbohydrates to fewer than 60 g per day, although this may vary. People on low-carb diets showed moderate weight reduction in a September 2015 assessment published in PLoS One, while study authors emphasize that long-term consequences of the diet need additional investigation.
This sort of eating plan might lead to nutritional inadequacies, thus it should be avoided by youngsters, as well as pregnant or lactating mothers. “The low-carb diet is excellent for those who appreciate savory meals with more animal-based items and fewer sugary, processed carbs,” Kyle says.
Learn More About Best Low-carb Diet
Intermittent Fasting
Intermittent fasting may be done in a variety of ways, ranging from fasting for a few hours each day to fasting for a complete 24-hour period once or twice a week. “If you’re attempting to break a habit, such as eating late at night,” Hultin adds, “then ending eating earlier in the evening and fasting overnight may be useful.” “Because there are so many different forms of intermittent fasting, it’s critical to choose one that fits for you and your lifestyle.”
The concept is that fasting causes moderate stress to your body’s cells, allowing them to become better at dealing with stress and maybe helping your body grow stronger. According to a review of early animal studies published in January 2017 in Behavioral Sciences, the judgment on the diet’s long-term success with weight reduction is yet out.
However, studies reveal that the strategy still has significant difficulties, since its restricted nature may lead to overeating or binge eating, according to a June 2013 research published in the Canadian Medical Association Journal.
“If you have a constantly shifting schedule, intermittent fasting might be really difficult,” Hultin says. “It might be tough to follow if you’re traveling and shifting time zones.” It could be preferable for folks who have greater stability in their life.” People with type 2 diabetes, children, pregnant or breastfeeding women, or anybody with a history of an eating problem should avoid intermittent fasting.
Learn More About Intermittent Fasting
The Dubrow Diet
If you want to take intermittent fasting to the next level, try the Dubrow diet, which was popularized by husband-and-wife team Terry and Heather Dubrow. This diet requires you to fast for 16 hours and eat for 8, also known as the 16:8 eating plan, which is a sort of intermittent fasting. According to certified nutritionists, you will also restrict calories, fat, and carbs during three periods, which may assist in weight reduction.
This eating plan has the advantage of taking a whole-foods approach and recommends avoiding processed and packaged meals, as well as sources of refined carbohydrates and sweets in general. One disadvantage is that the regimen restricts healthful complex carbohydrates.
WW (Formerly Weight Watchers)
Weight Watchers International stated in September 2018 that it will change its name to WW, in what many reports referred to as a rebranding campaign. Their objective is to make the food and lifestyle approach more about wellbeing than just weight reduction.
This eating regimen has been around for years, with Oprah as one of its most renowned proponents. According to the WW website, Jean Nidetch created the organization in the early 1960s.
It has gone through many incarnations, the most current of which is My WW+. (2) On this plan, you’ll complete a customized assessment that considers numerous lifestyle aspects to provide you with a comprehensive, all-around approach to weight reduction. You’ll be allocated to one of three plans — Green, Blue, or Purple — with variable balances of SmartPoints and 200-plus ZeroPoint items that don’t need to be measured or tracked, such as nonstarchy vegetables, most fruits, tofu, legumes, and skinless fowl.
Whether you’ve allocated to the Green, Blue, or Purple strategy, data shows that WW’s programs encourage long-term, sustainable improvements, and there’s no doubt a plethora of study to back this up. A December 2013 research published in the American Journal of Medicine found that participants who followed Weight Watchers were almost nine times more likely to drop 10% of their body weight than persons who followed a self-help diet plan.
If you appreciate the notion of communal support, WW might be a good fit for you. Connect is a members-only social group for WW practitioners, and many individuals believe that this support is critical to their success. A previous study indicates that participants in an online weight reduction plan who were heavily active in the program’s online community lost more weight over six months than individuals who did not participate in this form of social networking. (3) While no specific online weight-reduction plan was provided, the community component is quite similar to WW’s approach.
South Beach Diet
This low-carb diet, developed by cardiologist Arthur Agatston in 2003, is divided into three stages. The first phase is the most restrictive, with carbohydrates like potatoes and rice being restricted. The diet emphasizes lean protein, unsaturated fats, and low-glycemic carbohydrates such as nonstarchy vegetables in each succeeding phase. According to the Mayo Clinic, South Beach encourages long-term lifestyle improvements.
According to one research published in the Journal of Nutrition and Disease, those who followed the first two stages of the diet had considerable weight reduction — but also some changes in satiety and hunger hormones, presumably leading to increased levels of hunger throughout the diet.
The South Beach Diet, like other low-carb diets, is not suitable for pregnant or lactating women, or children.
Vegan and Vegetarian Diet
“A vegan or vegetarian diet is excellent for those who do not want to eat animal products for health, environmental, or animal welfare reasons,” Kyle explains. “There are several health advantages to eating more plant-based meals, including a decrease in chronic illness.”
There is a wide range of vegetarian diets: vegans take no animal products, while ovo-Lacto vegetarians ingest both dairy and eggs. A review published in Nutrients in August 2017 suggests that the eating style may aid in weight loss, but some vegans and vegetarians may become deficient in specific nutrients such as calcium, iron, zinc, and vitamin B12, according to an article published in Nutrition, Metabolism, and Cardiovascular Diseases in December 2017.
Raw Vegan Diet
The raw vegan diet is a more severe variant of the vegan diet. According to an article published in the spring 2013 issue of The Permanente Journal, raw vegans do not consume any meals cooked over 118 degrees F, the assumption being that nutrients may be lost during the regular cooking process. While this diet might be difficult to follow because of its strictness, it provides the same health advantages as a vegan diet.
Pescatarian Diet
Pescatarians are vegetarians or vegans who consume fish as well. According to Circulation advice issued in May 2018, prioritizing fish as your primary protein may bring a slew of health advantages, including a decreased risk of stroke and heart disease.
Flexitarian Diet
The Flexitarian Diet may be thought of as a regimen for part-time vegetarians. With this strategy, plant proteins, whole grains, nuts, seeds, and fruits and vegetables will be mainstays, with the odd meat dish tossed in.
Because the diet isn’t as restricted as a standard vegan or vegetarian diet, it may be easier to keep to, as shown by its No. 2 rating in U.S. News & World Report’s category of Easiest Diets to Follow. Because you’ll be eating meat part of the time, you may also be at a lesser risk of the aforementioned nutritional deficits that vegetarians and vegans may encounter.
While there isn’t a lot of study on this eating style, according to U.S. News, individuals who follow the Flexitarian Diet tend to weigh 15% less than meat eaters – and they have a decreased risk of certain ailments, such as heart disease. (4)
Mediterranean Diet
“Diets like the Mediterranean diet are long-term, have been shown to improve health, and aren’t restrictive or short-term,” Asche says.
The Mediterranean diet is supposed to replicate the eating pattern of people living in the Mediterranean. So eat lots of vegetables, fruits, olive oil, fish, nuts, beans, and legumes — and only a little red wine and dairy.
According to research published in the New England Journal of Medicine and the Mayo Clinic in April 2013, the diet may aid in weight reduction while also lowering the chance of acquiring diseases such as diabetes, heart disease, and Alzheimer’s disease. It has continuously been classified as a top diet in the yearly rankings published by U.S. News.
Learn More About the Mediterranean Diet
Whole30 Diet
According to the Whole30 website, during the first 30 days, dieters must exclude grains, legumes, most dairy, added sugar, and alcohol without exception. The goal is to “reset” your body and develop nutritional habits that will result in weight reduction. Although eliminating added sugar and alcohol has appeal, all of the limitations prove difficult and may lead to nutritional deficits and disordered eating.
“The Whole30 diet excludes whole grains and legumes, both of which are incredibly helpful to your health,” explains Asche. “Whole grains are high in fiber and micronutrients and have been linked to a decreased risk of heart disease.” The diet’s exclusion of healthy meals is a major warning flag for me.”
Mayo Clinic Diet
This diet is a scientifically proven method of losing weight and living a healthy lifestyle.
To assist participants to understand which items to eat more of and which to restrict, (5) the Mayo Clinic designed a healthy food pyramid to go along with the diet. The pyramid prioritizes fruits and vegetables, whole grains, lean meats, and healthy fats in smaller portions.
Participants might lose 6 to 10 pounds in the first two weeks of the “Lose It” phase (lb). In fact, during the first phase of the diet’s trial program, 53 obese Mayo Clinic staff shed an average of 8 pounds. (6)
Learn More About the Mayo Clinic Diet
Anti-Inflammatory Diet
Though not often followed for weight reduction, an anti-inflammatory diet is high in whole foods (including fresh fruits and vegetables) and low in packaged, processed foods (such as french fries and pastries), so you may still lose weight with this strategy. However, this diet is often followed to help prevent or cure chronic conditions such as heart disease, diabetes, arthritis, depression, Alzheimer’s, and cancer. That’s wise, given that there’s a wealth of evidence to back up this theory, according to Harvard Health Publishing. Adhering to this diet is a pretty straightforward process. It isn’t about monitoring calories or carbohydrates or adhering to a certain diet plan. Instead of obsessing over the amount of food you consume, an anti-inflammatory diet focuses on the quality of what is on your plate.
Learn More About the Anti-Inflammatory Diet
Low-FODMAP Diet
The low-FODMAP diet, developed for persons with irritable bowel syndrome (IBS), restricts particular kinds of carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs for short. (7) According to Monash University, which did the study on the low-FODMAP diet, these are short-chain carbohydrates that the stomach has a difficult time ingesting, hence increasing IBS symptoms.
Intuitive Eating
Unlike commercial diet regimens, intuitive eating does not need the purchase of packaged foods from a certain brand. Moreover, unlike fad diets, it does not need you to track macronutrients or calories. Instead, this strategy encourages you to eat whatever you want while checking in with your body frequently to determine when you’re full and should stop eating. According to Evelyn Tribole, RDN, a private practitioner in Newport Beach, California, and Elyse Resch, RD, who created the phrase “intuitive eating” in 1995, it may seem easy, but it may be a sustainable method to approach healthy eating, whether for weight reduction or otherwise.
Satiating Diet
The satiating diet, like intuitive eating, isn’t rigid — the major thing it requires is eating complete foods like apples, oats, peppers, and salad. The theory is that these fiber-, protein-, and fat-rich meals would make you feel fuller, making you less prone to overeat. Prioritizing these foods above packaged foods is supported by scientific evidence. For example, in a randomized controlled experiment published in the British Journal of Nutrition in November 2017, obese men allocated to the satiating diet rather than a higher-carb diet lost more fat and weight and had more success adhering to the eating plan. (8)
Volumetrics Diet
Volumetrics, an eating regimen that closely approaches the satiating diet, was developed by experienced nutrition expert Barbara J. Rolls, PhD. Rolls, the current head of the Laboratory of Human Ingestive Behavior at Penn State University in University Park, Pennsylvania, contends that emphasizing full, energy-dense meals such as beans, whole grains, lean meats, and fresh fruits and vegetables may aid in weight control. This idea is supported by research. For example, a study published in Nutrients in April 2016 showed that taking into account dietary energy density might help with weight control. (9)
Nutrisystem Diet
If you don’t want to commit to calorie tracking, macronutrient monitoring, or meal preparation, the Nutrisystem diet may be a suitable fit for you. You will sign up for prepackaged, low-calorie meals to be delivered to your house while on this eating plan. Each meal includes a set number of calories depending on your age, gender, and any dietary restrictions you may have. In general, your meals will have a high carbohydrate content and a moderate protein and fat content. (10) However, your calorie deficit is the most important aspect in losing weight on this diet: Nutrisystem meals are intended to give 1,200 to 1,500 calories per day, helping you to lose weight while remaining fed.
However, there are a few things you should be aware of before committing: Nutrisystem meals for one person cost about $300 per month, and you’ll want to compliment them with fresh fruits and vegetables, nutrient-rich carbs, and what the plan terms “extras” or “free items” (such as sauces or add-ons) to make your plate more appetizing. Furthermore, the majority of your diet will consist of prepackaged items, which may not appeal to you if you like to cook and eat fresh foods.
The Jenny Craig Diet
The Jenny Craig diet is a weight reduction program that combines regular meal delivery with one-on-one coaching to assist you in losing weight. You’ll eat three Jenny Craig meals every day, two Jenny Craig snacks, and one snack of your choosing. Then, once a week, you’ll meet with your coach, who will answer your questions and provide encouragement and support. The Jenny Craig plan also includes components of intermittent fasting, in which you eat for 12 hours and fast for the remaining 12 hours of the day. You are likely to lose weight while following the Jenny Craig eating plan due to the mix of intermittent fasting and low-calorie meals.
However, this is another diet that is primarily reliant on prepared meals, which may cost up to $100 per person, each week. (For context, the USDA says that a healthy, moderate-priced diet for most individuals should cost between $61 and $73 per week.) And that’s before you add fresh fruits and veggies to your meals, which aren’t included in this diet. Furthermore, even if you have access to a personal coach, they are not always qualified or authorized specialists (such as registered dietitians). That’s good if you’re primarily looking for encouragement and support while on this diet, but keep in mind that they may not be competent to provide in-depth health or dietary advice. Overall, if you enjoy the notion of being guided through your weight reduction journey and having your meals produced and delivered to you, this plan may be for you.
SlimFast
The SlimFast plan promises to help you lose weight quickly by restricting your food consumption to SlimFast-brand shakes for breakfast and lunch, a low-calorie meal (less than 500 calories) of your choosing for supper, and three 100-calorie snacks per day. While it may seem to be difficult, the weight reduction mechanics of this diet are not: Your daily caloric intake will be limited to 1,200 calories for women and 1,600 calories for men, putting you on pace to lose a modest amount of weight at first. As your body adapts to your new routine, your pace of weight loss will likely reduce, and after you’ve reached your target weight, you may replace one of your daily shakes with a second “reasonable” meal of your choosing. SlimFast diets are also available in a variety of different categories based on your nutritional demands, such as SlimFast Keto and Slimfast Diabetic Weight Loss.
While the SlimFast diet is likely to result in weight loss, the plan’s focus on SlimFast shakes may be unpleasant or monotonous if packaged beverages like these do not appeal to you. Furthermore, the drinks and SlimFast snacks are heavily processed, which means you’ll need to supplement your diet with nutritious whole foods like fruits, veggies, and whole grains if you want to lose weight healthily on this plan.
Diet Fads to Think Twice About Before Trying
The Military Diet
This diet promises you may drop up to 10 pounds in one week, which can be dangerously quick.
The fad military diet consists of low-calorie, unusual meal combinations like bun-less hot dogs with bananas, carrots, and broccoli. “Any diet, such as the military diet, that drastically restricts the number of calories consumed or removes one or more complete food categories puts any person at risk for nutritional deficiencies,” Kyle adds. “This may be more detrimental than retaining those 10 extra pounds you’re attempting to reduce.” (11)
Although less dangerous than some other fad diets, this sort of eating plan may encourage binge eating or other types of disordered eating practices.
Apple Cider Vinegar Diet
Proponents of this increasingly popular diet claim that ingesting apple cider vinegar — basically fermented apple cider — can aid in weight reduction and blood sugar management.
“While there have been studies that indicate the advantages of including apple cider vinegar in your diet, there isn’t enough data to prove that drinking it regularly promotes weight reduction,” adds Asche. “It is also very acidic, which may cause discomfort in certain individuals, particularly if drank undiluted or in excessive quantities.”
Keep in mind that, although apple cider vinegar has several applications, it may also cause tooth erosion. It’s also not a substitute for blood pressure or diabetic drugs — or, for that matter, any standard therapy, according to the University of Chicago. (12)
Cabbage Soup Diet
There is no study to back up the advantages of this diet, which consists of consuming plain cabbage soup three times each day, plus different meals on specific days of the diet. For example, on the first day, you can have fruit other than bananas, and on the second day, you can consume nonstarchy veggies but no fruit. What is the claim? Proponents claim that you will drop 10 pounds in only seven days.
While you may be successful in decreasing weight, it is unlikely to persist. When you resume your usual eating habits, you’ll most likely gain the weight back – and then some.
The Dukan Diet
This high-protein diet was created by French doctor Pierre Dukan, MD, and its supporters claim that it may help you lose 10 pounds in the first week.
The Dukan diet is divided into four stages, each with its own set of regulations. For example, the “Attack Phase” permits you to consume just protein sources such as beef, poultry, eggs, and liver.
According to the Dukan diet website, after you reach the last phase, you should have three tablespoons of oat bran every day and one day a week of pure protein.
The diet may induce nutritional deficits, and since it is heavy in protein, it should be avoided by anybody with renal difficulties.
HCG Diet
HCG, or human chorionic gonadotropin, is a hormone generated by the placenta after implantation during pregnancy, and it is occasionally prescribed by physicians for fertility concerns. However, this hormone has gained appeal as a weight-loss supplement — and utilizing it in this capacity may be hazardous. The United States Food and Drug Administration (FDA) recommends against obtaining over-the-counter hCG supplements since they are unlawful. (13)
As a result, academics have publicly criticized the hCG diet, which entails utilizing hCG injections, pellets, sprays, or drops and ingesting as low as 500 calories each day. The diet is hazardous not only because there is a dearth of research on hCG supplements, but also because the calorie requirement is dangerously low, which might lead to vitamin shortages, exhaustion, hormone imbalances, blood clots, and other problems. As a result, most doctors feel that the hCG diet is not safe for anybody, according to the Mayo Clinic.
Detoxes and Cleanses
These often short-term strategies, which range from just-juice to just tea cleanses, may be harmful. “Detoxes and cleanses are often low in calories, protein, and fiber, all of which our bodies need to operate,” explains Alissa Rumsey, RD, a private practice nutritionist in New York City. “These regimens leave you feeling hungry and grumpy, which leads to a rebound food binge after the detox is through.”
Furthermore, a healthy body performs an excellent job of detoxifying itself. What’s the bottom line? Consume a nutritious meal that gives you enough energy (called calories) to carry you through the day.
Alkaline Diet
According to U.S. News & World Report, the goal of this diet is to assist manage the pH of the body via the foods you consume by urging dieters to limit acid-forming items like red meat and wheat-containing goods.
Although eating more fruits, vegetables, and other complete foods is beneficial to one’s health, the human body is capable of regulating its pH on its own. Eating alkaline foods will not change that.
“The alkaline diet often emphasizes eating plenty of fresh vegetables and unprocessed foods, which might be a positive thing,” Hultin explains. “However, bear in mind that this is not a scientifically proven therapeutic diet.” When individuals take things too far — for example, by ingesting baking soda — or become too rigid or obsessed about dietary choices, it may undoubtedly backfire.”
The diet may be deficient in key nutrients, such as calcium and potassium, and it is not suitable for anybody with renal illness or a cardiac issue.
Blood Type Diet
It’s no surprise that this diet, also known as the Eat Right 4 Your Type diet, focuses on a blood type-specific eating approach.
For example, if you are type O, you would consume a high-protein diet rich in chicken, fish, and other lean meats. The diet promises improved digestion and absorption of meals, although there is no scientific proof to support this claim.
What about Type B? Corn, buckwheat, wheat, lentils, tomatoes, peanuts, and sesame seeds are prohibited.
The diet does not take chronic health concerns into account — and due to its restricted character, you may acquire nutritional deficiencies.
One advantage: “The blood type diet helps individuals to stop eating manufactured junk food,” says Robin Foroutan, RDN, an integrative nutritionist in New York City and an AND ambassador.
CICO Diet
The CICO — short for calories in, calories out — diet has gained popularity on social media due to its simple model: eat fewer calories than you burn, and you’ll lose weight. While evidence indicates that this is correct, there is a scarcity of studies on this particular diet.
Experts caution that since it does not define which foods to consume and which to avoid, it may result in nutritional deficiencies.
Before beginning the CICO diet, talk with your doctor.
The Body Reset Diet
Body Reset, like the CICO diet, has acquired popularity via social media, although there is no solid study indicating that the strategy is safe and beneficial. Harley Pasternak, a celebrity trainer, devised the strategy, which is a three-phase liquid diet consisting of smoothies and mild activity. While the diet may help you lose weight, it may be difficult to keep to and isn’t suitable for persons with diabetes or heart problems, according to U.S. News.
The Carnivore Diet
If you like eating meat and want to lose weight, you may be tempted to join this latest extreme diet craze, the proponents of which have made some outlandish promises. One says that eating just meat may treat autoimmune illnesses. The issue is that there is no solid study to back up that idea or any other health claim.
According to Popular Science, skipping items considered to be beneficial for you — fruits and vegetables, for example — may result in a slew of unpleasant side effects, including constipation and potentially fatal vitamin deficits. Still, since you’re eliminating so many food categories, there’s a good likelihood you’ll lose weight, according to specialists.
Regardless of any potential advantages, this limited strategy is one you should discuss with your doctor before jumping in.
Learn More About the Carnivore Diet
Boiled Egg Diet
The boiled egg diet is based on eating eggs every day. So, if you like eggs, this diet may be for you. According to Arielle Chandler’s The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!, there are several variations. According to Vogue Italia, one of the most common variants entails consuming at least two to three cooked eggs every day, which is the strategy that actress Nicole Kidman allegedly took while shooting Cold Mountain.
This diet isn’t sustainable or logical for long-term health and weight reduction since you can consume items other than boiled eggs, according to certified dietitians.
Optavia Diet
The Optavia diet, previously known as MediFast, is a commercial diet that includes prepared meals. According to the Optavia website, there are three options available to assist with weight reduction or maintenance.
The Optimal 5&1 Plan, according to its supporters, may result in a 12-pound weight reduction in 12 weeks, however, there has been no comprehensive study on the Optavia diet. (14) Furthermore, some qualified dietitians say that the eating strategy does not educate individuals on how to improve their food and lifestyle habits over time.
Lectin-Free Diet
The lectin-free diet was popularized by Steven Gundry, author of The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain. Nightshades (tomatoes and peppers), legumes, lentils, beans, seeds, and nuts all contain lectins. Dr. Gundry and his supporters contend that lectins may promote inflammation, gastrointestinal problems, and weight gain. While the diet may help some individuals, experts believe that research on it is limited and that avoiding certain items is not required for optimum health.
Candida Diet
This diet’s proponents believe that it may help eradicate excess yeast and “balance” the stomach. However, there has been little study on the Candida diet, and there is no evidence that it may cure yeast infections or thrush, both of which are caused by Candida overgrowth. Specialists believe that if any of your symptoms improve as a consequence of following this cleanse, it’s most likely due to a simple change in your eating habits.
Body Type Diet
Body type diet proponents think that understanding your body type will help you choose the optimum diet and activity plan for your health and weight. There are three body types: ectomorphs (those who are lean and lanky), mesomorphs (those who have a muscular, hourglass build), and endomorphs (those who are curvaceous or stocky). Just Your Type: The Ultimate Guide to Food and Training Right for Your Body Type recommends particular eating and exercise routines for each type in the book Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. However, the notion of eating depending on your body type or where you carry fat lacks thorough study, so keep this key restriction in mind if you want to attempt the strategy, and be sure to consult with your healthcare team if you do.
The Golo Diet
The Golo diet may result in some early weight reduction, but this is largely due to calorie restriction — and it’s unclear if this is aided by Release, the proprietary plant-based supplement that Golo offers on its website (beginning at $49.95 for a 30- to 60-day supply).
Although early data shows that individual components of this supplement may have a good impact on body fat cells and glucose levels, there is insufficient peer-reviewed, controlled study on the Golo diet or its Release supplement to confirm that they may contribute to weight reduction. (On its website, Golo does offer four studies that imply that this diet may contribute to weight reduction, but these studies were rather poor since they did not include a control group, and because they were all done by Golo, the research findings are highly susceptible to bias.) (15) In general, any diet that incorporates a miracle pill should be avoided.
The Shibboleth Diet
You’ll pick your meals from a list of authorized foods, which includes plenty of objectively healthy fruits, vegetables, whole grains, lean protein, and low- or nonfat dairy products. (16)
However, the Shibboleth eating plan was not created by qualified specialists, and no data is presented to support its claim that it has “cracked the code on adult and kid obesity.” (17) Some may find the rhetoric used, such as “the fat bus” or “your ideal weight,” repulsive and body-shaming, while others may disagree that “there can be no long-term success without a relationship with Christ.” Furthermore, being a membership-based software, the Shibboleth plan will cost you $9.95 each month, which may dissuade some users.
The Mayr Method
The Mayr technique received prominence when the star Rebel Wilson acknowledged it with her recent weight reduction. To follow this eating plan, you’ll need to sign up for a stay at one of the VivaMayr luxury resorts, where coaches will prescribe you a “cure” based on four pillars: medicine, nutrition, exercise, and awareness. According to their website, this holistic approach to weight loss may include treatments such as oxygen therapy, nutritional consultation, aqua cycling, and personal training, though the individual treatments will vary depending on your plan of choice.
That being said, this is not a feasible weight loss plan for most people, mainly because you will need to travel to a Mayr clinic to receive treatment — which can be costly, time-consuming, and subject to travel restrictions during the COVID-19 pandemic. Moreover, although you’re likely to make success on such an immersion retreat, it may be challenging to continue your weight reduction after the retreat has concluded and you return to your usual routine. Last but not least, several doctors advise that many of the stated treatments employed on these retreats, such as laxatives, are not a healthy approach to reduce weight.
Sirtfood Diet
This eating regimen gained popularity in 2020 when singer Adele uploaded a snapshot of her rapid weight reduction on Instagram, and the media, notably People, stated that it helped her alter her physique.
But what’s the deal with this scheme? First and foremost, it is called after sirtuins, a protein family involved in a variety of metabolic processes, according to a study published in Molecular Endocrinology. Proponents of this two-phase diet say that boosting your sirtuin intake via polyphenol-rich foods such as kale and dark chocolate can activate “thin gene” pathways and result in weight reduction. During the first phase, you’ll concentrate on eating just one meal each day and drinking lots of green juice (the Sirtfood-recommended juice blends several ingredients including kale, arugula, ginger, and matcha). After a few days, you’ll be able to eat two meals each day and drink two glasses of green juice. In phase two, you’ll eat three Sirtfood-centric meals each day and drink one green juice per day for two weeks. After three weeks, you’re advised to continue eating sirtuin-rich meals and drinking green juice, but you may also progressively introduce other acceptable items into your diet.
While this diet may result in some weight reduction, it is likely because you are reducing your calories during the first part of the plan. However, at 1,000 calories per day (and subsequently, 1,500 calories per day), you’re falling short of the USDA’s daily caloric intake recommendations, and you may suffer hunger, brain fog, and exhaustion. And, although proponents of this diet believe that sirtuins are important for weight reduction, there isn’t enough data to back up their assertions. Many of the alleged advantages of the Sirtfood diet may be obtained by just eating plant-based and antioxidant-rich foods.
0 Comments