When it comes to weight loss, there is no shortage of advice. Magazines, books and blogs promise that you can lose all the weight you want for good if you just try this new diet. With so many diets, how do you know which approach might work for you? Here are some suggestions for choosing a weight loss program ranging from intermittent fasting and the Mediterranean diet to veganism and the paleo diet. We spoke with Trista Best, MPH, RD, LD, Registered Dietitian at Balance One Supplements, about which diet you should be using to stick to your 2023 weight loss goals. Find out more below!
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Veganism is abstaining from consuming animal products, such as meat, dairy products, honey, etc. It rejects the commercial status of animals. Distinctions can be made between several categories of veganism. And, veganism also involves abstaining from animal products like leather and fur!
“It’s possible to lose weight on a vegan diet because it can be nutrient-dense and low-calorie if planned well,” says Best. “A vegan diet is one that excludes all animal products, including meat, poultry, seafood, eggs, and dairy products. However, it is important to note that veganism is not not automatically diet, and weight loss is not the primary goal for all vegans. Some people may choose to follow a vegan diet for ethical, environmental, or health reasons.” It is important to include a variety of nutrient-dense, plant-based foods. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. This way you can make sure you’re getting all the nutrients your body needs.
“If you’re considering following a vegan diet for weight loss, it’s important to speak with a healthcare provider or registered dietitian to make sure it’s safe and appropriate for you, and to get advice on the way to do it in a healthy and sustainable way,” she continues. By contacting your doctor, they can help you create a balanced meal plan and meet all of your nutritional needs while following a vegan diet.
The Mediterranean diet emphasizes plant-based foods and healthy fats like vegetables, fruits, and whole grains. Olive oil is the main source of fat in the Mediterranean diet. It is traditionally followed in (you guessed it!) countries surrounding the Mediterranean Sea, such as Greece and Italy.
When it comes to weight loss, the Mediterranean diet is highly recommended by health professionals. “There is evidence to suggest that the Mediterranean diet may be effective for weight loss and improving overall health,” says Best. “It has been linked to a reduced risk of heart disease, diabetes and certain types of cancer, as well as improved cognitive function and mental health. The Mediterranean diet is high in fiber, antioxidants and healthy fats, which can help promote weight loss and improve overall health.It is also relatively easy to follow and does not involve strict rules or the need to count calories.The Mediterranean diet is a highly recommended way to lose weight because you can still eat foods you love like shakshouka, hummus and pita and greek salad, and it’s good for you!
The Paleo Diet, also known as the “Caveman” or “Stone Age” diet, is a weight loss plan that focuses on eating like our ancestors did in Paleolithic times. “Some people may find that they lose weight on the paleo diet due to the emphasis on whole, nutrient-dense foods and the exclusion of processed foods. However, it is important to note that the effectiveness The paleo diet for weight loss can vary depending on the individual and their unique needs and circumstances,” says Best. The paleo diet involves eating whole, unprocessed foods such as meat, seafood, vegetables, fruits and nuts Avoid processed foods such as grains, legumes and dairy products.
“It is also important to note that the Paleo diet may not be suitable for everyone and it is not a one-size-fits-all approach. Some people may have difficulty meeting their nutritional needs on this diet, especially if they exclude all food groups such as grains, legumes, and dairy.”
Intermittent fasting is one of a variety of meal schedules that alternate between intentionally reduced calorie intake and non-fasting over a period of time. According to Best, intermittent fasting “is a popular dietary trend, and some people find it an effective way to lose weight or improve their overall health.”
She continues, “The intermittent fasting approach to achieving health and weight goals is typically done within a 16-hour fasting window with an 8-hour window for eating and drinking. The alternate-day fast requires the person to the diet to fast one day and eat [or] drink the next one. Twenty-four-hour fasts are performed once or twice a week, rather than on alternate days like the previous ones. For periodic fasting, the individual will fast for several days, three or less, once a month. Longer periods of fasting are said to have cellular-level effects that improve inflammation, immune response, and longevity.”
Best recommends (healthy) intermittent fasting to start your weight loss goals in 2023. “It’s the most sustainable dietary approach, in my opinion, and it can be modified to meet the unique needs and preferences of the individual,” she notes. “No food groups are cut out or restricted and no strict dietary rules to follow. These characteristics make it ideal for someone who simply wants to improve their health and potentially lose weight in a sustainable and continuous way that will not cause rebound. weight gain.”
Many diets can help you lose weight and provide unique health benefits. While all of the diets above have been proven effective for weight loss, the diet you choose should depend on your health, lifestyle, and food preferences. This ensures that you are more likely to stick with it in the long run. And before starting any type of new diet, it’s always a good idea to speak with your doctor about your personal medical history!