Are you afraid of going on a diet? Does the word ”diet” scare you because you think you must stop eating your favorite food? Well, this is different in today’s world, where the best diet plans to lose weight fastly are available to follow according to your convenience.
Diets are not always for weight loss; one can choose a diet to live a healthy lifestyle. It can be a source to change your eating habits, focusing on healthy living and physical activities. So if you are searching for the best diet plans to lose weight fast, keep reading this article.
However, it also means that more diets can confuse people about what diet they should choose. But at the same time, people also have the advantage of choosing a more suitable, sustainable, effective diet according to their body needs.
Some diets focus on suppressing your appetite to reduce food intake; others can restrict your calorie and carbs intake. Some diets promote certain lifestyles instead of skipping or restricting meals.
No matter what diet plan you want, you will get the best diet plan to lose weight fast. Many diet plans offer health benefits that are far better than weight loss.
Here is the best diet plans to lose weight fastly.
The Mediterranean diet
It is an excellent diet plan focusing on nutrition, disease prevention, a healthy lifestyle, and longevity. This diet focuses on nutrition intake, its benefits, and sustainability.
What foods are included in this diet?
The foods in the Mediterranean diet are eaten daily as a traditional food by the people of countries like Italy and Greece. It includes:
- Fruits
- vegetables
- Nuts
- Fish
- Lentils
- Whole grain
- Olive Oil
- Dairy products, eggs, and poultry are consumed in moderation, including limited red meats.
Which food usage is limited?
This diet limits the usage of the following:
- Processed meat
- Refined grains
- Highly processed foods
- Added sugar
- Trans fats
Health Benefits of the Mediterranean diet
The diet includes limited processed food and adding more plants that increase life expectancy and reduce chronic diseases. It also prevents the body against certain cancers.
Along with reducing weight, it also lowers the risk of heart disease.
If we compare the Mediterranean diet with a low-fat diet, it reduces more weight than low-fat. You will see similar results if we compare the Mediterranean diet with the low-carb diet.
If you really want to maintain your weight, you should stick to the Mediterranean diet as it contains plant-based unsaturated fats.
The DASH Diet
The full form of DASH is Dietary Approaches to Stop Hypertension. This diet plan is specifically designed to treat high blood pressure, also known as hypertension.
The DASH diet consists of whole grains, vegetables, fruits, and lean meats. This diet limits the usage of fats, added sugars, red meat, and salt. However, it is not a diet for weight loss, but people lose weight because of the limited use of added sugar and fats.
How does DASH diet work?
The DASH diet provides specific food serving in groups.
The number of servings depends on your daily calorie intake.
The daily diet of an average person consists of:
- Five Fruits servings
- Five vegetable servings
- Seven Healthy carbs servings such as whole grains
- Two lean meat servings
- Two low-fat dairy products servings
It also includes nuts and seeds twice or thrice a week.
Health Benefits of The DASH Diet
The health benefits of the DASH diet are described below.
- It reduces hypertension (high blood pressure).
- It decreases the risks of heart disease.
- It also helps in reducing the chances of breast and colorectal cancers.
- The main benefit includes weight loss.
- It also helps in decreasing body fat percentage and total body weight.
- This diet also helps in fighting depression symptoms.
Vegetarian Diet
A vegetarian diet provides many health benefits with improved diet quality. However, a vegetarian diet needs proper planning to e safe from nutritional deficiencies and negative effects on health.
In recent years, the vegetarian diet gained more popularity globally.
A veg diet improves health, supports weight loss, and reduces the risk of chronic diseases.
What is a vegetarian diet?
The vegetarian diet restricts eating poultry, fish, and meat. Some people choose to eat a vegetarian diet due to religious or ethical reasons like animal rights.
Others opt for a vegetarian diet for environmental reasons like livestock production because it increases greenhouse gas emissions. Livestock production also needs a large amount of water, natural resources, and energy.
Different forms of vegetarian diet
Vegetarianism has different forms, and each comes with different restrictions. Here are these forms of vegetarianism.
Ovo Vegetarian diet
This diet restricts eating poultry, fish, meat, and dairy products. But it allows eating eggs.
Lacto Vegetarian Diet
Lacto vegetarian diet discourages eating meat, poultry, fish, and eggs. It allows eating dairy products.
Lacto-Ovo-Vegetarian Diet
This diet restricts consuming poultry, fish, and meat. But it allows eating dairy products and eggs.
Pescatarian Diet
This diet restricts eating meat and poultry. It allows eating fish and sometimes dairy products and eggs.
Vegan Diet
It is a strict form of vegetarianism. Vegan diet restricts eating eggs, fish, poultry, meat, and dairy products. It also restricts eating animal-derived products such as honey.
Flexitarian Diet
This diet is the same as a vegetarian diet but includes occasional poultry, meat, and fish.
Health Benefits of the vegetarian diet
This diet includes many health benefits that are described below:
- It helps in reducing weight.
- It reduces cancer risks, including the colon, rectum, and breast.
- It maintains blood sugar levels in the body.
- It also decreases the risks of heart disease and keeps your heart healthy and strong.
Intermittent Fasting
This type of diet is designed between periods of fasting and eating. Various forms of intermittent fasting exist with different intervals, including the 16:8 and 5:2 methods.
In the 16:8 method, your calorie intake duration will be 8 hours, and fasting will be 16 hours.
In the 5:2 method, your calorie intake will be between 500 to 600 calories per day twice a week. Rest of the days, you can eat normally.
Intermittent fasting may prove best to lose weight if you are looking for the best diet plans to lose weight fastly.
This diet may have powerful benefits for both the brain and the body.
How does intermittent fasting work?
It limits the time for eating and keeps you on fast for specific hours. Fasting is a simple way of limiting calorie intake. It helps lose weight if you limit yourself from eating too much during eating periods.
Health benefits of intermittent fasting
- It reduces ageing effects on your body.
- It also improves brain health.
- It reduces inflammation in the body.
- It increases insulin sensitivity in the body.
- It also improves heart health and extends life span.
- It increases fat burning process in the body and improves metabolism.
Volumetrics Diet
Nutrition professor Barbara Rolls from Penn State University designed this diet. It is designed as a long-term lifestyle change instead of following a strict diet. It is one of the best diet plans to lose weight fastly.
How does this diet work?
The volumetrics diet is planned to help you lose body fats and weight. It keeps your tummy full with foods low in calories and high in water.
It reduces the consumption of high-calorie food such as nuts, oils, seeds, cookies and candies.
The Division of Volumetrics Diet
This diet divides the food into four categories keeping in view the food’s calorie density. A formula created by professor Roll calculates the calorie density of the food.
These categories are described below:
Category One
The category consists of very low-calorie food density. These foods are non-starchy fruits, vegetables, broth-based soup, and zero-fat milk.
Category Two
It consists of low-calorie density food such as breakfast cereals, grains, starchy fruits and vegetables, legumes, low-fat meat, and low-fat mixed dishes.
Category Three
This category consists of medium calorie-dense foods such as pizza, bread, cheese, meat, and ice cream.
Category Four
You will find high-calorie-density foods such as oil, butter, nuts, crackers, chocolate candies, and chips in this category.
People on a volumetric diet consume category one and two foods in their daily routines. People can use category three and four foods in limited amounts.
What are the health benefits of the Volumetrics diet?
The volumetrics diet consists of foods low in calories and high in fibre, minerals, and vitamins. This way, it increases nutritional deficiencies in your body.
Low-calorie foods also improve diet quality and help in losing weight. This diet limits the usage of processed foods which decreases the risk of certain heart diseases and cancers.
Ketogenic Diet
The ketogenic diet, also the keto diet, is a low-carb and high-fat diet. The Keto diet is similar to Atkins and low-carb diets. It is also considered one of the best diet plans to lose weight fastly.
This diet limits the usage of carbohydrates and provides high-fat foods. When you reduce carbohydrate intake, it keeps your body in a metabolic state called ketosis.
When your body goes into a ketosis state, it becomes efficient in burning fats for energy.
The ketosis method turns fats into ketones in the liver and supplies energy to the brain. It is also helpful in lowering blood sugar and insulin levels in the body.
Types of Ketogenic Diet
The ketogenic diet has several versions that are described below.
Standard Ketogenic Diet (SKD)
This diet includes foods that are very low-carbs, moderate in proteins, and high in fats. The ratio is 70% fat, 20% protein, and 10% carbs.
Cyclical Ketogenic Diet (CKD)
This diet includes cycles of high-carb refeeds like 5 ketogenic days with 2 high carbs days.
Targeted Ketogenic Diet (TKD)
In this diet, you can add carbs with workouts.
High Protein Ketogenic Diet
This form is similar to the standard keto diet, with more proteins in the diet. The ratio is 60% carbs, 35% proteins, and 5% carbs.
People often choose a standard ketogenic diet and a high protein ketogenic diet. The cyclical and targeted ketogenic diets are designed on advanced methods and chosen by athletes and bodybuilders.
Health benefits of the ketogenic diet
The ketogenic diet is the best tool for treating neurological diseases like epilepsy. It is one of the best diet plans to lose weight fastly and this diet also provides several other health benefits described below.
Heart disease
The keto diet improves risk factors such as blood sugar, blood pressure, body fat, and good cholesterol levels. All these factors reduce the chances of heart disease and heart attack.
Cancer
The keto diet provides cancer treatment and slows down the growth of tumour cells.
Alzheimer’s Disease
The keto diet helps in reducing symptoms of Alzheimer’s disease and slows the progression of the disease.
Polycystic Ovary Syndrome
The keto diet reduces insulin levels in the body, which is good for treating polycystic ovary syndrome.
Epilepsy
Some researches show that the keto diet reduces seizures in epileptic children.
Parkinson’s disease
One study proves that the keto diet helps improve Parkinson’s disease symptoms.
Brain Injuries
The Keto diet is also helpful in improving traumatic brain injuries.
What foods can you eat on the keto diet?
You can select the foods from the list described below.
Eggs: Omega-3 whole eggs or pastured eggs
Fatty Fish: Tuna, Salmon, Trout, and mackerel
Meat: Chicken, turkey, red meat, steak, ham, bacon, and sausage
Cheese: Any unprocessed cheese such as mozzarella, goat, cream, blue, or cheddar
Butter and Cream: Grass-fed butter and heavy cream
Avocados: Freshly made guacamole or whole avocados
Healthy oils: Avocado oil and extra virgin olive oil
Nuts and seeds: Chia seeds, flaxseeds, pumpkin seeds, almonds, walnut
Condiments: Herbs, spices, salt, and pepper
Low-Carb Veggies: Tomato, onions, bell peppers, green veggies, etc
What foods should you avoid eating in ketogenic food?
Foods that are high in carbs should be avoided in the ketogenic diet.
Ketogenic food focuses on consuming high-protein food and discourages eating high-carb food.
Below is the list of foods that you should avoid or reduce.
Fruits: You should avoid eating all fruits except a few berries, such as strawberries.
Root vegetables: Ketogenic diet eliminates eating root vegetables such as carrots, potatoes, sweet potatoes, parsnips, etc.
Sugary Foods: People on a keto diet should stop consuming soda, smoothies, candy, ice cream, fruit juice, etc.
Grains or starches: All wheat-based products are eliminated from the keto diet, such as rice, cereal, pasta, etc.
Legumes: The Keto diet does not allow eating lentils, chickpeas, peas, kidney beans, etc.
Low-fat diet products: Keto diets discourage eating low-fat mayonnaise, condiments, or salad dressings.
Condiments or sauces: It does not allow some sauces like honey mustard, barbeque sauce, ketchup, teriyaki sauce, etc.
Alcohol: You cannot consume any alcoholic drinks, beer, liquor, wine, and mixed drinks.
Sugar-free diet foods: Keto diet does not include sweeteners, desserts, sugar-free candies, puddings, syrups, etc.
Unhealthy fats: You cannot eat unhealthy fats such as mayonnaise, processed vegetable oils, etc.
What snacks can you eat if you feel hungry between keto meals?
If you feel hungry between keto meals and want to eat snacks, you can eat some healthy keto-approved snacks. The list of those keto snacks is described below.
- Olives
- Cheese
- Fatty meat or fish
- 90% dark chocolate
- Keto Sushi bites
- One or two hard-boiled eggs
- Keto-friendly snack bars
- A hand full of nuts or seeds
- Full-fat Greek yogurt mixed with cocoa powder and nut butter
- Plain cottage cheese and strawberries
- Guacamole and bell peppers
- Celery with guacamole and salsa
- Portions of leftover meals
- Beef jerky
WW (formerly Weight Watchers)
WW diet helps you choose a portion of healthy food for your daily diet and live an active lifestyle. This diet may prove one of the best diet plan to lose weight fastly because one must eat healthy food low in fats and carbs. People usually set a goal to lose 1 to 2 pounds each week.
WW diet does not refrain people from any food groups. People have to choose healthy food according to their set number of calories to lose weight.
How does the WW diet work?
WW diet works on point bases given to the foods according to their nutritional value such as fat, fibre, carbs, and calorie content.
You are given a specific daily total number of points according to your goals. You can choose food according to the daily points to reach your desired weight.
What are the health benefits of the WW diet?
There are many health benefits of the WW diet described in the list below:
- You will get an individualized diet plan based on personal points and zero-point food lists.
- You will get complete support and guidance during your diet plan.
- In this plan, you get no food off-limit. You can eat everything keeping count of your daily points.
- This diet plan is very helpful in losing weight in the short term.
- The WW diet tracking apps provide sleep and fitness training to aid in losing weight fastly.
Some noteworthy points before starting the WW diet
Before starting the WW diet plan, you need to consider some important points.
You are not guaranteed a dramatic weight loss when you choose to go for this plan. Weight is a personal thing, and it can be affected due to many factors.
Sometimes, even if you make drastic changes in your diet, you will not get desired results. So it is recommended to consult your healthcare professional before starting the WW diet, especially if you are on medication. Or consult a healthcare professional, if you have any pre-existing medical conditions like:
- Type-2 Diabetes
- Heart disease
- Blood pressure
