It’s estimated that almost half of American adults try to lose weight every year. Among the best methods to lose weight is by changing your diet plan.
But, the sheer variety of available diet plans could make it tough to get started, as you’re not sure which one is most suitable, sustainable, and effective. Some diets aim to curb your appetite to reduce your food intake, while others recommend limiting your intake of calories and either carbs or fats. What’s more, many provide well being advantages that go beyond weight loss.
Here are the 6 best diet plans for 2020 to help you shed pounds and improve your overall health.
1.The Mediterranean Diet
The Mediterranean diet is predicated on meals that people in countries like Italy and Greece used to eat.
Although it was designed to decrease heart disease danger, quite a few research point out that it may well additionally assist weight loss
The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten carefully. In the meantime, red meats are restricted.
Additionally, the Mediterranean diet restricts refined grains, trans fat, refined oils, processed meats, added sugar, and other highly processed foods.
Benefits: The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which can help combat inflammation and oxidative stress by neutralizing free radicals. It has been linked to reduced risks of heart disease and premature death.
2. The Paleo Diet
A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds.
The aim of a paleo diet is to return to a way of eating that’s more like what early humans ate.
The primary difference between the paleo diet and other healthy diets is the absence of whole grains and legumes, which are considered good sources of fiber, vitamins and other nutrients. Also absent from the diet are dairy products, which are good sources of protein and calcium.
Benefits: You are more likely to eat a clean diet without additives, preservatives, or chemicals. There are anti-inflammatory benefits from the plant nutrients in fruits, vegetables, oils, nuts, and seeds.
Also If you are eating more red meat, you will get more iron. Moreover you may see improved satiety — a feeling of fullness between meals, due to the higher intake of protein and fats.
3.The Military Diet
The military diet, also called the 3-day diet, is a weight loss diet that can help you lose up to 10 pounds in a week.
The military diet plan involves a 3-day meal plan followed by 4 days off, and the weekly cycle is repeated again and again until you reach your goal weight.
Proponents of the diet claim that it was designed by nutritionists in the US military in order to get soldiers into top shape quickly.
However, the truth is that the diet isn’t affiliated with any military or governmental institution.
The military diet goes by several other names as well, including the navy diet, the army diet and even the ice cream diet.
Benefits: The military diet helps to make sure your metabolism keeps adapting to change, and functioning well. It also helps you knock off weight fairly easily. The other benefit is that it is not expensive, and does not rely on changing your habits in the long run since you have four days to eat as you normally would.
4. The Keto Diet
A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.
The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.
Benefits: In the ketogenic diet people also report feeling less hungry than on other types of restricted diets. On paper, burning fats by eating more of them is enticing, which is why the diet has become popular. The keto diet allows many people to eat the types of high-fat foods that they enjoy, such as red meats, fatty fish, nuts, cheese and butter, while still losing weight.
5.The Boiled-egg Diet
The egg diet is a weight loss program that requires you to build at least one meal each day around the traditional breakfast staple. It is a low-calorie, low-carbohydrate, high-protein plan designed to help you lose weight without losing muscle mass.
In the traditional egg diet, a person can eat protein from other sources. The traditional egg diet is the most popular version. It is similar to other diets with a high protein and low carbohydrate content.
As well as eggs, a person can eat:
- lean protein
- low carbohydrate vegetables, such as kale, broccoli, and spinach
- fruits, usually 1–2 servings a day
High carb foods, such as pasta, bread, and rice, are off limits.
Benefits: Eggs are a nutrient-dense food and provide a good deal of protein, fat, vitamins, and minerals for about 75 calories per egg.
6. The Plant-based Diet
A plant based diet is a diet that involves consuming mostly or only on foods that come from plants. People understand and use the term plant based diet in different ways.
Some people interpret it as a vegan diet, which involves avoiding all animal products.
For others, a plant based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, but they may, occasionally, consume meat, fish, or dairy products.
A plant based diet also focuses on healthful whole foods, rather than processed foods.
Benefits: A plant-based diet—in particular, one focused on whole, unprocessed foods—offers many health benefits, including improved heart health and decreased risks of diabetes, cancer, and obesity.
Many people following this way of eating report more energy, fewer aches and pains, and an overall sense of well-being.
Research shows that following a plant-based diet can be an effective weight-loss strategy. A 2016 meta-analysis of more than 1,151 subjects found individuals assigned to the vegetarian diet groups lost significantly more weight than those assigned to the non-vegetarian diet groups.9
Additional research suggests the diet is effective for weight loss without needing to restrict calories, measure portions, or exercise.