These days, everyone seems to have their own diet that they swear by to help people lose weight and feel great. But it can be hard to know whether or not these diets actually work as well as they claim, especially since there’s so much conflicting information out there about what really works and what doesn’t. As the holiday season approaches, many people are looking to shed some pounds and feel great in time for their big day, so we’ve put together this list of science-backed diets you might want to try if you’re ready to take your weight loss journey to the next level!
1) Mediterranean Diet
This diet includes fruits, vegetables, whole grains, fish, oils and healthy fats. It’s also known as the French or Greek diet. A recent study published in the British Medical Journal found that people who followed a Mediterranean Diet lost more weight than those on a low-fat diet. The Mediterranean Diet is generally easier to follow than the other diets out there due to the fact that it has some leniency in what you can eat.
2) Ketogenic Diet
This high-fat, low-carb diet helps your body enter a state of ketosis, which will cause you to lose weight. When you’re in ketosis, your body begins to break down fat as energy instead of carbs. With this diet’s help, you’ll be able to limit calories and feel full for hours on end!
3) Paleo Diet
The Paleo Diet is based on the idea that if you avoid foods that may have been introduced during the Agricultural Revolution, such as grains, dairy, and processed foods, your body will process them differently. Instead of burning sugar for energy, you’ll burn fat more quickly. Foods in this diet also include plenty of fresh vegetables along with some fruit. While the Paleo Diet has not been scientifically studied enough to provide firm conclusions about its health benefits or drawbacks, it’s one theory among many worth considering.
4) Vegetarian Diet
A diet rich in plant foods, such as vegetables, fruits, grains, legumes, nuts and seeds is the most balanced type of vegetarian diet. Plant foods are higher in fiber than animal foods, low in saturated fat and provide a large variety of vitamins and minerals.
5) Whole Food Plant Based Diet
The whole food plant based diet has been shown in a study published in the Journal of General Internal Medicine that not only is it effective for weight loss, but also as a preventative for diabetes. It’s high nutrient content will leave you feeling energized and your skin looking vibrant.
6) Atkins Diet
The Atkins Diet is based on the idea that good fats like those found in nuts, avocado, eggs, and extra virgin olive oil can help you feel full for longer. These healthy fats replace carbs like breads, rice, pasta, potatoes, cookies, chips and crackers. For example: In place of an English muffin for breakfast or a sandwich for lunch.
7) High Protein Low Carbohydrate Diet
If you’re looking for a way to lose weight while still eating satisfying meals, this diet might be perfect for you. With the help of many diets like Atkins and ketogenic, high protein low carbohydrate diets have been increasingly popular in recent years. The Ketogenic Diet or Keto is a good example. Foods on this diet include meat, leafy greens, mushrooms, nuts, seeds and healthy fats.
8) Veganism (lacto ovo)
Vegans avoid all animal products, including meat, poultry, fish, eggs, dairy products, and other animal byproducts. Vegans can get plenty of protein by eating nuts, beans, tofu and soy foods like tempeh.
Also plant sources like grains and vegetables have essential amino acids that we need in our diet. If you follow a vegan diet plan correctly you will be able to lower your cholesterol levels and blood pressure while also lowering your risk for diseases like cancer.
9) Raw Veganism / Fruitarianism
Raw veganism, also known as fruitarianism, is a dietary lifestyle that focuses on consuming only raw foods, as well as fruits and vegetables that are not processed or cooked. The main goal of this diet is to limit animal products, refined sugar, artificial sweeteners, preservatives, salt, fats and oils.
Flexitarianism is the flexible lifestyle of a vegetarian who sometimes eats meat. One can be a flexitarian by eating vegetarian on Mondays, Wednesdays, or Fridays and eating meat on Tuesdays, Thursdays, or Saturdays. A plant-based diet may help with blood pressure and cholesterol, whereas a more restricted diet like veganism may result in fewer vitamin deficiencies.