So, you want to lose weight or maybe it’s the belly fat you want to go away. In any case, you know you need to, at least, go on a diet. However, simply going on a diet isn’t going to be helpful. First, you need to find the diet best for you, and you need to exercise. To help you get started, described below is a brief summary of the top 10 diets this year, listed in order, that may help you meet your needs.
WW Previously Known as Weight Watchers
First, this diet is based on what is known as SmartPoints. In fact, the SmartPoints system assigns every food and drink a point value – a number based on calories, saturated fat, sugar, and protein. Foods that are higher in sugar and/or saturated fat have higher points, and foods that are higher in lean protein are lower points.
Now, the diet steers you to eat healthy foods. In fact, it assigns healthy foods ZeroPoints. For example, ZeroPoints food includes fruits, veggies, yogurt, eggs, turkey, beans, tofu, and lentils. Because, these foods have zero points you can eat as much of these foods that you want.
Now, you are assigned a daily SmartPoints budget. And since, this budget does not include foods with ZeroPoints, you can fill yourself with ZeroPoint foods and use the budgeted SmartPoints for your favorite foods.
Meanwhile, a six-month study reported that participants, on the WW diet, lost 8 percent of their weight and were less hungry.
Next, the vegan diet excludes meat, eggs, and dairy products. Also, it excludes all other foods that are processed using animal products, such as refined white sugar and some wines. In addition, a vegan diet includes all grains, beans, legumes, vegetables, fruits, and other foods made by combining them.
Meanwhile, a volumetrics diet recommends eating the following foods:
- Fresh fruits
- Fresh or frozen vegetables
- Beans and legumes
- Whole grains
- Fiber-rich breakfast cereals
- Low-fat fish
- Poultry without skin
- Lean meats
- Minimal added sugars
For example, breakfast could consist of oatmeal, nonfat milk, grapefruit, and coffee. Next, lunch could be grilled chicken salad, romaine lettuce, red bell pepper, whole-wheat pita bread, and strawberries. In addition, snacks could be cheerios with skim milk and fresh blueberries. Finally, dinner could be steak fajita with grilled green peppers and onions, salsa, shredded romaine lettuce, fresh tomato and cantaloupe.
Next, a flexitarian diet is based on the following principles:
- First, eat mostly fruits, vegetables, legumes, and whole grains.
- Second, eat proteins from plants instead of animals.
- Third, be flexible by occasionally eating meat and animal products.
- Moreover, eat the least processed, most natural form of foods.
- Finally, limit added sugar and sweets.
With a Jenny Craig diet, you first need to sign up and walk through your individual plan. Also, personal consultants work with you. Moreover, you eat three of Jenny’s prepackaged meals. Also, you eat two snacks a day (one of the snacks is your own). For example, a snack may be cinnamon rolls, or chicken Marsala. In addition, up to five servings of fresh fruits, vegetables and at least two nonfat dairy product equivalents.
The Ornish diet has the following features.
- First, eat all the beans, legumes, fruits, grains, and vegetables you need to feel full.
- Second, eat low- or nonfat dairy products such as milk, cheese, and yogurt in moderation. However, only 10 percent of your calories should come from fat.
- Next, avoid red or white meat, oils and products containing oils, including avocados, olives, nuts, seeds, full-fat dairy, and sugar.
- Also, you need to exercise for at least 30 minutes five times a week or 60 minutes three times a week.
- In addition, you need to manage stress with yoga or meditation and by spending time with your loved ones.
- Next, kick unhealthy habits such as smoking or drinking alcohol in excess.
- Finally, eat smaller meals more often to combat hunger. But, be aware not to overeat because you’re eating more often.
The Engine 2
Next, this diet consists of the following.
- Vegetables, greens, beans, legumes, and fruits
- Meat substitutes like tofu, seitan, and tempeh
- Milk substitutes like soy, rice, almond, hemp, oat milks
- Soy yogurt with low sugar
- Cooked brown rice
- Nut butters
- Ground flaxseed meal
- Fresh herbs
- Undressed salads
- Raw nuts and seeds, flaxseed meal and walnuts to add fiber and more nutrition
- 100% whole-grain bread, cereal, pasta
- Whole grains such as old-fashioned oats, grape nuts, shredded wheat, and bran flakes for breakfast
- Dried or canned beans and other legumes with no added fat or salt
- Low-sodium, low-fat soups
- Canned tomatoes
- Pasta sauce with no added oil
- Baked chips
- Dried fruit with no added sugar or sulfites
- Fruit spread with no added sugar
- Sweeteners such as agave, black strap molasses, and pure maple syrup
- Low-sodium, low-sugar condiments
However, avoid the following:
- Meat. Veggie burgers, tofu stir-fries and milk and cheese substitutes will have to replace your favorite carnivorous meals. Surprisingly fish is off-limits on the Engine 2 diet.
- Cheese substitutes
- Refined sugars and high-fructose corn syrup (mixes, sauces, soda, candy, cookies). Instead, satisfy your sweet tooth with berries and creative dessert recipes that use natural sugars like those found in mashed bananas, prunes and agave.
- Processed grains (white flour, white bread, white rice, and white pasta) and foods, including fruit juices.
- Any canned or packaged foods containing more than 2.5 grams of fat per 100-calorie serving.
- Added flavor with spices like chili powder, paprika and cumin, Instead, opt for low- or no-sodium versions of sauces and seasonings.
- And, if you must drink, keep it to one drink a day. Booze is technically, but it adds calories without adding nutrients.
Next, the Mayo Clinic diet uses a pyramid to encourage exercise and illustrate quantities of foods you should eat.
First, fruits, vegetables, and physical activity make up the base of the pyramid. Second, carbs comprise the next layer, followed by protein, fats, and finally sweets.
While the pyramid defines carbs as breads and grains, note that certain starchy vegetables, such as corn and potatoes, count as carbs in this diet.
Lastly, the diet encourages you to limit your portion sizes and teaches you how to plan your meals around their food pyramid.
Now, a raw food diet consists mainly of unprocessed, whole, plant-based, and preferably organic foods. In fact, three-quarters of your diet should consist of uncooked food. Consequently, raw food dieters believe that eating a high proportion of raw foods makes them healthier.
Lastly, in the DASH diet you eat fruits, vegetables, whole grains, and lean meats. In addition, eat foods with some lean protein, such as from chicken, fish and beans. Finally, this diet is low in red meat, salt, added sugars and fat.
If you want to lose weight, all the diets above, expect you to reduce your daily calories. While dieting can go so far, you need to complement dieting with exercise. Now, the best exercises for burning calories are aerobics. However, you need to complement aerobics with strength training. By the way, muscles burn calories throughout the day and night. So, it is imperative to, also, work on your muscles.
While adults likely won’t have too many problems dieting and exercising, some elderly folks may have difficulty with exercising. In fact, some may even need the help of walkers or rollators to get walking exercise. Regrettably, these elders may only be able to get this kind of exercise.
The ten weight loss diets summarized here are the best for losing weight. So, choose one that best suits you and follow it rigorously. Moreover, if you combine dieting with exercise and control your calorie intake, you are likely to be successful in losing weight and fat.