Best Diets for Weight Loss – A Review

Today, we can find innumerable diets to lose weight, from the most classic low in calories; even more complex, such as the ketogenic diet or the Dukan.

In addition, in the form of mono foods, such as the pineapple diet, weight loss diets have become popular. Carrying out this type of diet can be dangerous for your health; although they are effective for losing weight, they can cause a lack of nutrients in the long and short term.

This article evaluates the effects of the best diets to lose weight, taking into account the speed, their side effects, prices, and difficulty of carrying them out.

The seven best diets to lose weight.

There are several types of effective weight loss diets. However, the best ones are the ones that can be maintained over time. Any diet that promises rapid weight loss: in a week (or even three days) implies an excessive limitation of nutrients in the body.

While some weight-loss diets can be fast, they are short-lived and often come with the famous rebound effect. The best diets for weight loss are outlined below:

  1. Classic hypocaloric diet

A low-calorie diet with healthy eating rules allows you to lose weight progressively, healthy and lasting way. It is the method most used by professional nutritionists and should not be considered a diet. If it is complemented with moderate physical exercise, it allows you to lose about 400 g of body fat per week.

To do this type of diet, a calculation must be made of the number of calories the person needs to maintain weight ( basal metabolic rate ). And then set a calorie reduction of no more than 10-20%. The complex carbohydrates’ low glycemic index should be the primary energy source. (1)

Characteristics:

  • Weight loss rate: 5 (Average)
  • Rebound effect: 1 (Very low)
  • Price: 2 (Low)
  • Difficulty: 1 (Very low)
  • Danger and lack of nutrients: 1 (very low)
  1. Nordic diet

The Nordic diet is based on foods that predominate in the Nordic countries: Denmark, Finland, Sweden, Norway, and Iceland. Scientists and nutritionists designed this weight loss diet to reduce the consumption of meats and processed foods in these countries. (2)

It is considered one of the best diets to lose weight since it allows one to maintain an optimal state of health and reach an ideal weight considering sustainable production. So it is also regarded as ecofriendly. The main disadvantage is that its price can be higher, and some ingredients can be challenging to find.

Characteristics:

  • Weight loss rate: 5 (Average)
  • Rebound effect: 1 (Very low)
  • Price: 7 (Medium-High)
  • Difficulty: 4 (Medium)
  • Danger and lack of nutrients: 1 (very low)
  1. Mediterranean diet

The term Mediterranean diet was used for the first time by the American nutritionist Ancel Keys in the 1940s (3). In the 1990s, this diet boomed and is currently one of the world’s best and most popular diets to lose.

In this type of diet to lose weight, whole grains predominate, meats with a high content of  Omega-3, and seafood. The touch of the Mediterranean diet is that red wine and a serving of sweet foods are allowed in moderate amounts.

Characteristics:

  1. Weight loss rate: 4 (Average)
  2. Rebound effect: 1 (Very low)
  3. Price: 6 (Medium-High)
  4. Difficulty: 4 (Medium)
  5. Danger and lack of nutrients: 1 (very low)
  6. Diet 16/8

The 16/8 diet is a method to lose weight that makes a regular rejection of food a cyclical way. When doing the 16/8 diet, the day should be divided into two: all the meals are stacked in one part of the day (8 hours) followed by about 16 hours of fasting, which is why it is also known as intermittent fasting.

The rationale for the 16/8 diet is to optimize insulin secretion and carbohydrate metabolism. The hours of fasting allow to normalize the insulin response, reduce the feeling of hunger and normalize the appetite. Studies (4,5) affirm that during the hours of fasting, cellular waste can be eliminated, and damaged proteins recycled and converted into a source of energy.

Characteristics:

  • Weight loss rate: 8 (fast)
  • Rebound effect: 3 low
  • Price: 5 (low)
  • Difficulty: 9 (high)
  • Danger and lack of nutrients: (medium)
  1. Low carbohydrate diet

A  low-carbohydrate diet is a type of diet where the consumption of carbohydrate foods is limited, and proteins and fats replace them. The low carbohydrate diet is one of the fastest methods to lose weight. In this type of diet, you should limit the consumption of pasta, white bread, refined flour, and vegetables with high starch content, such as potatoes and some fruits.

One of the main benefits of a low-carb diet is regulating blood sugar levels. It is used as a treatment for type 2 diabetics. However, if it is prolonged for long periods, it can cause hormonal changes and unwanted nutritional deficiencies. (6)

  • Weight loss rate: 9 (very fast)
  • Rebound effect: 7 (high)
  • Price: 5 (medium)
  • Difficulty: 8 (high)
  • Danger and lack of nutrients: 6 (average)
  1. Diet cetogénica

The ketogenic or keto diet is high in fat, which implies a maximum limitation of carbohydrates. It is an advanced version of the low-carb diet. The rationale for the keto diet is that with low carbohydrates, the body enters a mode called ketosis, a state that allows body fat to be used as an energy source.

Its effects on losing weight are up to 30% faster than a traditional low-calorie diet. (6) However, it is usually accompanied by side effects and contraindications. In particular, if it lasts for periods longer than 12 months, symptoms of malnutrition and lack of vitamins and minerals may appear. For this reason, it should not be considered one of the best diets for weight loss.

  1. Weight loss rate: 10 (very fast)
  2. Rebound effect: 8 (high)
  3. Price: 5 (medium)
  4. Difficulty: 10 (high)
  5. Danger and lack of nutrients: 8 (high)
  6. Protein diet and Dukan

The protein diet is a type of diet used to lose weight and prevent muscle deterioration. In medicine, it is also used as a treatment to improve fertility in women.

Its bases are very similar to that of the Dukan diet. The main disadvantage of this weight loss diet is the risk of increased free ammonia and the possible lack of vitamins and minerals. In some cases, they have also been recorded in low testosterone levels. (7)

Characteristics:

  • Weight loss rate: 8 (very fast)
  • Rebound effect: 8 (high)
  • Price: 8 (medium-high)
  • Difficulty: 10 (high)
  • Danger and lack of nutrients: 8 (high)

How to lose weight without starving?

If you reduce your calorie intake to 10-20% of what your body needs, it is time to reduce your appetite. This is the best way to lose weight without starving.

Although the effects are not immediate, in 6 months, you will notice the changes. Including natural foods with various colors and avoiding products with sugar, processed, and fried flours will make losing weight not suffer, and the rebound effect will not appear.

In other words, losing weight with stricter diets can be faster. However, it can cause health damage and even have side effects.

Basic rules of the best diets to lose weight:

  • caloric deficit
  • Rejection of sugars and refined flours
  • Limiting saturated fat and trans fat
  • Increase in foods rich in fiber
  • Regular consumption of fresh vegetables and fruits
  • Contribution of sources of protein and healthy fats

ABSTRACT

The best diets for weight loss are based on a moderate reduction in calories (no more than 10-20%) and the restriction of sugars, refined flours, and poor-quality fats.

Losing weight faster is possible. However, this process is often accompanied by side effects.

Including various natural foods and regulating your portions is the best way to achieve weight loss.

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