Best Diet Plans for Fat loss
Diet plans work great if you know which one is the best to follow. If you want to lose weight and get rid of stubborn fat around your body, then have a look at these diet plans that effectively help in weight loss.
Plant-based Diets
Plant-based diets are usually foods that are derived from different seeds, vegetables, fruits, nuts, and legumes. Dairy products, eggs, poultry, fish, and meat are also included in minute quantities. There are several studies which suggest that following such a diet will be regarded as an effective strategy to help reduce body fat.
A review suggested that people following a plant-based diet had a lower gain in their weight over four years in comparison to those who didn’t follow this diet. What's more, consuming more vegetables as well as fruits, both of which come as the important components of a plant-based diet, is associated with better weight loss and a significantly decreased fat in the belly.
Not just this, some studies also evaluate that females who consume more fresh produce in the form of fruits and vegetables are linked to a significantly lowered risk of weight gain and obesity. To get more information regarding a plant-based diet, you can get an appointment with a registered dietitian.
Pros of Plant-based Diets
It is adaptable
It is super easy
It doesn’t need any counting of calories or tracking any nutrient intake
Cons of Plant-based Diets
It might require careful plan to make sure the nutritional needs of the person are met
There are no clear guidelines regarding the specific foods to consume or the portion sizes as well.
2. Low Carb Diet
People who are looking for a straightforward, structured diet plan will want to follow a low-carb diet. Low-carb diets involve avoiding the consumption of foods high in added sugars and refined carbs, including rice and grain. Although a lot of low-carb diets are now available to follow, most of such diets involve complete avoidance of carbohydrates to less than 26% of the daily calories that you may consume.
A review also indicated that diets low in carbs were more working for short-term weight loss problems as compared to another low-fat diets, although the significant difference between these two diets went to a decrease with time. There is some research also suggesting that low carbohydrate diets would increase the overall number of calories that your body would burn during the day, which might account for weight loss. In addition, some studies find that low-carb diets might offer some advantages that are specific for women, which include an improvement in their hormone levels as well as menstrual regularity.
However, you need to remember that diets low in carbs might not come as a great fit for all people, especially lactating, pregnant women or people having an underlying medical condition. If you think a low-carb diet is quite restrictive to follow, you might want to consider following a moderately low-carb diet having around 44% of calories coming from carbs at the maximum.
Pros of a low-carb diet
It would provide recommendations for the different foods to consume and avoid
It could support hormone balance and regularity of menstrual cycles
Cons of a low-carb diet
It is a diet that is not suitable for all people
Some versions of this specific diet might be quite restrictive.
3. DASH Diet
People who want to lower their blood pressure and lose weight can follow a DASH diet. The DASH diet stands for the Dietary Approaches to Stop Hypertension, which consists of an eating lifestyle specifically modified to decrease blood pressure levels in the body. A DASH diet encourages eating different vegetables, whole grains, fruits, and lean protein sources while also limiting foods and red meats high in salt and sugar. Not only this specific diet is indicated to improve cardiac health, but also it might help in facilitating weight loss in the body as well.
A study conducted on 293 women nurses showed that sticking to the DASH diet was directly linked with a significantly lower risk of obesity and more fat in the belly. A review of studies also indicated that people going after the DASH diet lost more belly fat and body weight in 24 weeks in comparison to a control group. Older adults following this diet can also find a good decrease in their body fat percentage as well as in their body weight. For more information, you can always ask a registered dietitian.
Pros of the DASH Diet
A DASH diet helps in supporting heart health
It provides simple eating guidelines
It is flexible to follow
Cons of DASH Diet
It doesn’t come with any organized support
It might be difficult to maintain
It may require you to log your full food intake
4. Mediterranean Diet
People looking for a simple and easy-to-follow diet plan can go for a Mediterranean diet. It is based on the Mediterranean region with its inspiration from Greece, Italy, and Spain. Upon studying the longevity and health of people in this region, it was identified that the foods they consumed were quite healthy and protective against a number of conditions. This diet doesn’t follow a restrictive stream of rules, and it is among the easiest diets to follow. You are required to consume lots of healthy fats such as olive oil, seafood, nuts, seeds, whole grains, vegetables, and fruits. Limit your intake of sugary items and drinks, refined carbs, and red meat. There are studies suggesting that sticking to this diet will help you get rid of abdominal obesity and prevent you from gaining excess weight.
Pros of a Mediterranean Diet
It is a diet quite easy to follow
The diet is quite sustainable
It is linked with a lot of different health benefits
Cons of a Mediterranean Diet
Some individuals might prefer getting more structured plans
It is quite a time consuming
It enables alcohol, which some people might want to avoid giving their religious or other health concerns.
Final Words
When it comes to weight loss, there are lots of diet plans that you may find around. However, it is important to know that not all diets are healthy and many tend to come with side effects. Keto diet, for example, is the one that should be consumed with great care and only under the supervision of an expert.