If we don't have a plan, we are planning to fail, that's a motivational quote for people worldwide, but in this article, we plan together to keep in shape.
A few of the diets below may be very helpful to you in the process.
There is no single diet that will suit every person's eating plan with different goals. That's why we are so confused when thinking about dieting, looking for information, experimenting, and then looking for another method.
The 25 popular weight-loss diets in the world that BellyFatZone summarizes in this article will help you understand the “diet” story, thereby choosing the way that best suits your lifestyle.
Please note that the method of eating, no matter how scientific and exciting it sounds, is not suitable for your living conditions and lifestyle; it is not for you.
You can try different diets slowly, then stick to a diet that helps you achieve your weight loss goals, doesn't take too much time to cook, and, above all, makes you happy every day. Let's get started, friends! Sit at the dinner table.
DASH is an acronym for “Dietary Approaches to Stop Hypertension,” a dietary approach to help prevent high blood pressure, emphasizing more fruits and vegetables, cutting sodium, fat, and saturated fat.
Reducing sodium helps reduce bloating, and eating more high-fiber, low-calorie food is an excellent idea for anyone looking to get in shape. Moreover, this is also a healthy diet for heart health, controlling blood pressure.
According to DASH, to form a proper diet, you should keep your goal in mind: do you want to lose weight or become healthier. If you're going to lose weight, your menu should contain fewer calories. In other words, you need to reduce portions.
Combining the advantages of two elite dietary approaches, the Mediterranean and the DASH, the MIND diet helps prevent Alzheimer's by focusing on foods like green leafy vegetables, whole grains, olive oil- olives, and wine.
Early research shows that MIND reduces the risk of Alzheimer's disease by 53%.
Wine as part of the DASH and MIND diets
According to the hunter-gatherer style, this method is also known as the “primitive diet,” You can find whatever food you find and consume it.
Some popular fruits and vegetables, eggs, seeds, and seafood seem feasible to “gather,” while cereals, milk, legumes… require the scale of production, so it is not very possible, especially in urban areas.
Pursuing the Paleo method for three weeks helps lose 2-3kg; after ten days will improve blood pressure and cholesterol. However, it's not as easy to go out for food as it was in prehistoric times. You can change the way by use organic food, but it will be pretty expensive!
Not only vegetarian, vegan, plant-based diets, but almost every dietary method is also encouraged to use a lot of vegetables.
A meal without meat is “grim,” but a slim waist will be the reward for some people. According to recent studies, veganism beats vegetarian, pescatarian, omnivorous (meat and plant-based) diets. In fact, after six months, the vegetarians lost twice as much weight as the other diet groups.
It should be noted, being vegan does not mean that you eat french fries all day and assume you have followed the principles of this method. Choose healthy foods and skip processed foods, including vegetables.
Whether you're vegetarian for ethical, environmental, or health reasons, one thing is for sure: You'll lose weight. In a study that evaluated vegan, vegetarian, and omnivorous diets, it was just as effective as vegan, helping you to lose 6.3% body weight, compared with 7.5% for the vegan group for half a year.
Even if you don't strictly follow a vegetarian diet (it will happen!), another study found that vegetarians still lose more weight than meat-eaters.
If you're not sure whether to go vegan or vegetarian, you can choose a flexible method. You focus on plant-based proteins like tofu, beans, nuts, and soy milk and eat less meat, but don't eliminate it.
Since vegetarianism and veganism both lead to weight loss, the effect will be similar if you choose to eat flexibly.
Soy milk is popular in vegetarian diets
You'll get low-fat proteins, non-starchy vegetables, small amounts of fruit, and a few healthy fats like olive oil on this low-carb diet.
A meta-analysis comparing the Zone approach with Weight Watchers and Atkins found that the Zone was more effective with a longer-term weight loss plan.
After a year, people following the Zone diet will lose about 1.5 – 3 kg. This number is also not wrong, but you will be disappointed if you expect to lose weight faster and more.
Biggest Loser Diet
Perhaps many people think that if you hold a weight loss contest, people will come up with weird ideas that make you starve continuously?
But not! This competition will feature a diet with vegetables and lean protein, of course, with a training regimen. That makes you feel more secure, right?
The most significant Loser Diet – the “Fastest Weight Loss” diet – is rated as one of the best weight loss methods (especially when you need to lose weight fast).
The Atkins diet is very famous and revolutionary, breaking all the rules of the previous diet. You can eat whatever you want for this method, as long as you cut down on carbs significantly.
A study of young, overweight, and obese women found that Atkins beat higher-carb diets. Atkins followers lost about 5kg after a year, while the other group lost less than 2.5kg.
However, despite effective weight loss, low-starch diets can cause imbalance if you eat a lot of meat, eat fewer vegetables. Consider whether the Atkins diet is right for your lifestyle, and don't rule out other ingredients in a healthy diet before joining the ‘carb-cutting team.'
The Mediterranean diet is one of the most appreciated ways to lose weight
Inspired by the culinary habits of the Greeks and Italians of the 1960s, the Mediterranean diet consists of vegetables, whole grains, nuts, seeds, medium to high fish, and low amounts of fish milk, plenty of olive oil, a moderate amount of wine.
In a meta-analysis of 16 studies, it was found that the diet helped dieters lose an average of 5kg. But it would help if you combined it with exercise, cutting calories, and persisting for six months or more to get the best results.
The macrobiotic method is a “method of nourishment through eating” originating in Japan, initiated by military doctor Sagen Ishizuka and gradually popularized worldwide. This diet provides adequate vegetables, whole grains, small amounts of fish, helps prevent cardiovascular disease, diabetes, and cancer.
The macrobiotic diet says no to sugar, processed foods, and animal products. But macrobiotics is confined to cereal foods; However, it is essential; it also extends throughout our daily lives, from the foods around us to the modern lifestyle that humanity is living face to face.
The Keto method is based on a high-fat, low-carb diet that helps you lose weight and benefits mental health.
Animal experiments have shown that, when fed a Keto diet consisting of lots of fish, natural fats, lots of vegetables, and very few starchy foods, they will significantly improve depression, anxiety, and depression, anxiety, and ADHD (attention deficit hyperactivity disorder).
The principle of this method is quite simple: eliminate all processed foods, eat as naturally as possible, such as eating wild-caught fish and shrimp (instead of farmed seafood), fresh vegetables, poultry eggs collected in the garden …
Abel James – the founder of this nutritional approach – pledges that if you avoid processed foods, you can eat all day and still maintain a slim, healthy figure.
Eating a taco – or a favorite – as part of your weight loss program will help you re-establish a healthy diet.
This diet promises to help you lose weight by eating only one dish throughout the diet. You can maintain 30 days or a week to reset your eating routine.
This is not a long-term nutrition regimen, please! With tacos, you can use whatever filling you want. There are many vegetarian taco recipes, which are very healthy.
This method is not new, having been invented in 1911, but thanks to the popularity of “food science,” it has been revived.
The main rule of this diet is not to combine acidic foods (meat, fish, dairy) with alkaline foods (beans, vegetables, seeds). It is thought that this will be more beneficial to the digestive system and make weight loss more effective. However, science is still debating this. Of course, you will also eat a lot of vegetables!
This method is based on the SmartPoints system (an app), which scores foods based on calories, saturated fat, protein, and sugar. You will choose the food, and SmartPoints calculate the score not to exceed the number of calories you need to consume each day.
One study analyzed the effectiveness of several diets and stated that Weight Watchers is an excellent regimen for long-term weight loss.
This is a super popular diet method, founded by an American couple of trainers and nutritionists – Dallas and Melisa Hartwig -. If you have digestive problems, this diet is perfect for your health.
For 30 days, you only eat vegetables and protein, cut out all sugar, dairy, alcohol, a few nuts from the menu. That way, you'll find out which foods your body likes or dislikes as you gradually introduce these items back into your daily routine.
As the name itself suggests, this diet is limited to 1,200 calories per day. If you want to lose weight fast or start to get used to dieting, this method is right for you.
The important thing is that these 1,200 calories must be worth taking into the body! One thousand two hundred calories with protein and healthy fats and complex carbs or eating fast food that spikes your blood sugar, it's all up to you!
View more: 1200 calories
Diet for people with diabetes
People with the disease need to follow a healthy diet to stabilize blood sugar levels seriously. In your diet each meal, you need to ensure that one-quarter is starchy foods (whole grains, legumes), one-quarter is high-protein foods (fish, egg whites, chicken), and half non-starchy vegetables.
The good news is that this diet helps with weight loss. If you are at risk in the pre-diabetes group, you can refer to the diet to lose 5 – 7% of your body weight and at the same time prevent the disease from developing.
Soup is a great dish, both providing water and filling the stomach. Consuming soup before the main meal will help curb appetite. An appetizer soup can reduce the calorie count of a meal by 20%.
However, soup cannot be eaten for life. Instead, you can add soups to your regular diet to double the benefits. This way can even help you live to 100 years old!
A bowl of warm soup added to the main meal will help you reduce cravings
If you don't like to eat three meals a day, try eating one meal every three hours. This method was founded by fitness trainer and health expert Jorge Cruise. Every three hours, you eat a small meal to help improve your metabolism.
With six meals a day (breakfast, snack, lunch, snack, dinner, snack), you're continuously fueling your body and helping to burn fat throughout the day. The only thing you need to remember is don't eat a “huge” portion, or you will gain weight instead of losing it.
Diet with raw food
If you want to cut down on cooking time, a raw diet might be an option. This method is mainly vegan, including foods that can be eaten raw or quickly cooked.
You will say goodbye to processed foods, sugar and flour, caffeine, and salt with this diet. It sounds extreme, but because the diet consists mainly of vegetables, seeds, no meat, no dairy, you will lose weight and reduce body fat.
Diet must go hand in hand with exercise to get the best results
Looking at the initial stages of the Dukan Diet, it's easy to see why it's often classified as a diet.
It begins with the attack phase, which includes unlimited primarily lean protein foods. This very high amount of protein will lead to rapid weight loss due to a boost in metabolism and a significant reduction in appetite.
Other foods are added in stages up to the stabilization phase, where no foods are off-limits, but protein-rich foods and vegetables are encouraged.
Diet 5: 2
The 5:2 diet, also known as the 5:2 intermittent fasting regimen, is currently the most popular. British journalist Michael Mosley popularized it.
It's called the 5:2 diet because five days of the week are average eating days, while the other two restrict calories to 500-600 per day.
Because there are no requirements for what foods to eat, but only when you should eat them, this diet can be viewed as a lifestyle. Many people find this way of eating more straightforward to follow than a traditional calorie-restricted diet.
The 5:2 diet works by eating normally for five days per week, restricting your calories to 500-600 calories for the other two days.
The 5:2 diet can have impressive health benefits, including weight loss, reduced insulin resistance, and reduced inflammation. It can also improve blood lipids.
2 scientific principles guide the 8-hour diets:
- Calories stored by your body are in the form of glycogen. Liver glycogen is the most accessible source of energy. Burning this glycogen, your body is forced to start burning fat for fuel. The 8-hour diet teaches you how to activate the “furnace” in your body that burns fat while you sleep.
- Stimulates the function of mitochondria, the energy source located in the body's cells. This maximizes energy production and reduces the degree of intracellular damage caused by poor diet.
When you follow the 8-hour diet, you can choose a custom 8-hour mealtime, from 9 am to 5 pm or 3 pm to 11 pm. However, fasting in the later hours of the day is better for maximizing fat burning and weight loss.
An excerpt from the book above by the two authors writes: “In its simplest form, the 8-hour diet is a way to extend the time between your last snack of the day and your breakfast. This gives your body a chance to burn fat for the energy it needs.”
Principles of fast weight loss diet
If you do not know which diet method to choose, here are seven basic principles to help limit weight gain that you can apply to your daily diet:
- Eat 3 main meals and 2 snacks per day
- Never skip breakfast
- Avoid eating after dinner
- Eat a certain amount of… calories per day (…depending on your weight loss plan)
- Keep carbohydrate intake under…% (…depending on weight loss plan)
- Do not eat starch: White rice, white bread, or white noodles
- Do not eat foods containing ingredients that you do not know
Questions to help you develop a personalized diet plan
1. During the day, when do you need more energy?
Instead of eating at predetermined meal times, eat healthy foods whenever your body needs them. For example, if you plan to exercise after work, a nutritious lunch and a pre-workout snack will work great.
Or the body needs to be provided with adequate nutrients by breakfast to be ready for a busy working day. You can ultimately develop an eating plan as long as it is appropriate for your daily routine.
2. Do your emotions affect your eating?
Do you tend to eat more when you're with loved ones? Or do you often eat more when you feel anxious? Or is eating a way to ease the mood?
If you're an emotional person, you should develop stress-relieving methods that don't use food. Journal, meditate or seek help from a psychologist to find solutions.
3. How much food is enough to feel comfortable?
Learn to eat responsibly. You can try participating in the “Quiet Breakfast” exercise; while eating, focus on the taste of the meal, feeling the deliciousness of the food, and the pleasure of eating.
When you slow down to enjoy your food, you tend to stop eating before you feel full. Eat less, and you will feel more satisfied.
4. Do you eat for reasons other than hunger?
Do you snack late in the morning out of habit or in the afternoon just because you're bored? Get a diary and write down how you feel, and try to find this method of cutting unnecessary calories whenever you can!
When you become aware of your eating habits, many questions arise. And when you collect this data, you can begin to build a direction for your healthy weight loss training process.
To maintain health and a healthy body shape, in addition to adequate nutrition for your body, you should build a scientific exercise and sports regimen.
Maintaining overall health and shape is one of the difficult things for everyone when the time we spend at work is too much because of the reality of life.
Therefore to achieve this, we need to pay more attention to health and nutrition issues; no one can do it for you but you. Wish success!