It’s nothing new that new diets get the public’s attention every year. It pops up with new names all the time to show its presence in the health community. In reality, short-term weight loss plans don’t work in the long run. Short-term results never last. However, not all diets are the same!
There are scientifically-backed diets that can help you not only lose weight, but improve your overall health. But diet is by no means the only answer. It’s the culmination of healthy habits that keep results long-term!
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We’ve enlisted the 4 best diets that are also backed by science.So get ready to shed all that extra pounds in a healthy way. Besides, a diet may help boost your health.
Read below for effective diets to lose weight in 2022.
1. Mediterranean Diet:
According to a certified dietitian and manager of Columbia University’s Bionutrition Research Core,
“There is no standard definition. mediterranean diet By itself, it emphasizes plant-based, heart-healthy foods. “
The diet includes all the richness of organic foods. The region is famous for its traditional cuisine, which mainly consists of the following foods:
- whole grain such as whole grains and brown rice.
- seeds and nuts.
- lean protein such as chicken and fish.
- dairy products.
- fresh vegetables and fruits.
- beans such as lentils and beans.
- heart-healthy fats such as olive oil and peanut oil.
You cannot eat packaged foods or red meat on this diet. Foods that lead to chronic diseases such as diabetes and heart disease.
How does the Mediterranean diet help with weight loss?
Below are some reasons why it can help you manage your weight and promote weight loss.
· High in fiber:
Eating foods high in fiber makes you feel full for longer. Soluble fiber also helps suppress appetite. It also stabilizes blood sugar levels. That’s why you never chomp or crave sweet treats!
· Heart-healthy fats:
Your digestive system loves heart-healthy fats. They are slow digesting, so you won’t feel hungry.
· Reduce the risk of chronic diseases.
Various studies show that following an eating plan such as the Mediterranean diet also reduces the risk of harmful diseases such as heart disease, stroke, and type 2 diabetes.
Therefore, you can follow the Mediterranean diet without any hassle.
2. DASH Diet:
Ever heard of the DASH diet? If not, you should read below to know about it.
Also known as the DASH diet. diet to stop high blood pressureMade for the treatment and treatment of high blood pressure. However, the DASH diet can also help you lose and maintain weight.
According to Academy of Nutrition and Dietetics spokesperson Julie Stefanski and certified dietitian:
Did you know that your diet is rich in beneficial minerals such as potassium, magnesium, low sodium and even calcium?
It revolves around high-fiber foods such as fruits, whole grains, and vegetables, so it’s largely similar to the Mediterranean diet.
- The DASH diet consumes low-fat or fat-free dairy products, while the Mediterranean diet eats full-fat foods.
- The DASH diet also limits salt intake. It has therefore been promoted to help manage high blood pressure.
- Eat low-fat dairy products and low-fat protein foods. These are calorie deficient and are considered weight loss foods.
- Diet also helps maintain blood pressure.
3. Whole food diet:
A whole food diet consists of all major food groups. But don’t forget to read the item label. You can consume unrefined to unprocessed foods. The diet focuses on foods that do not contain:
- No preservatives such as sorbic acid or benzoic acid are used.
- Contains no harmful additives
- Food does not contain artificial colors
- Avoid labels like “refined,” “hydrogenated,” or “bleached.”
Take a look at the chart below to get a better idea processed and unprocessed food:
| treated | Untreated |
| high fructose corn syrup | Maple syrup |
| Chicken nugget | chicken breast |
| White bread | Whole-grain bread |
According to a survey conducted in 2019:
“People lose weight with the same amount of calories from unprocessed foods. On the other hand, they gained weight while consuming calories from processed foods.”
Therefore, unprocessed foods are low in calorie content and have been proven to help you lose weight.
Four. Plant-based diet:
The goal of a plant-based diet is to reduce or eliminate animal products such as meat, eggs, and dairy. There are distinct types of plant-based diets. To help you figure out which plant-based diets will work for you, we’ve listed them below:
- Pescatarian: All meats other than seafood should be eradicated from the diet.
- Vegan: Reduce all animal products, including dairy and eggs.
- vegetarian: Cut out all meat, but allow dairy and eggs.
- Vegan: Consumption of animal products, including eggs and dairy products, is not permitted.
A plant-based diet has many health benefits. Reduce your intake of red and refined meats and eat foods high in fiber and low in fat.
You should always consider the potential health benefits of your diet. See if your diet is backed by science. Additionally, restrictive eating patterns should be avoided without consulting a nutritionist.
Additionally, it is important to invest your money, time and energy wisely. So check out Marley Spoons and take advantage of one of the best meal kits.
About the author:
Audrey Evans is a well-known health coach. She has trained hundreds of people to switch to a better and healthier lifestyle.She also discusses the most important scientifically-backed diet facts and information on her blog and other inspiring people.
