Diet For Weight Loss That Actually Works [ With Proof]

Diet For Weight Loss

What is the best diet for weight loss? This question arises when we want to lose weight. If you have such type of question this Article will help you.

If you are overweight or have obesity, losing weight can improve your health. It may also help you prevent obesity-related diseases, such as diabetes, arthritis, heart disease, and some cancers.

The key to losing weight is to burn more calories than you eat and drink. A diet plan can help you to do this through portion control.




In this article, I will cover all the diets that support weight loss and management. So read carefully till the end of the article.

Diet for weight Loss

Diets that Works In Weight Loss

 

It can be hard to know what diet works and what’s healthy. All peoples want a diet that promises to take the weight off quickly. But the best kind of weight loss is slow and steady ( 1/2 to 2 pounds a week). You’ll want to find an eating plan you can live with for the long-time and that keeps the pounds off permanently.

 

Here are three diets that have been proven to work:

  1. A Moderately Low-Carbohydrate Diet
  2. The Mediterranean Diet
  3. A Vegetarian or Vegan Diet

 

 

A Moderately Low-Carbohydrate Diet For Weight Loss

 

This diet promotes the use of lean protein foods and high-fiber, nutrient-rich carbohydrates, such as vegetables, fruits, and whole grains.

The diet also includes some healthy unsaturated fats and low-fat dairy products. It excludes white flour products and most starchy carbohydrates like potatoes, rice, and pasta. In general, this healthy diet can result in weight loss.

This diet will also help you lower your blood sugar levels since carbohydrates break down into sugars when digested. By following this diet, you don’t need to count calories. You don’t need to deny yourself regular meals.

Cooking for this diet is fairly easy. You can also change the food choices if you are vegetarian or vegan.

 

Example DINNER MENU

  • Baked Salmon
  • Roasted Brussel Sprouts
  • Green Salad
  • Tangerines

 




 

The Mediterranean Diet For Weight Loss

 

It is a way of eating that’s common in Greece, southern Italy, southern France, and Spain. Traditional foods in those areas include

  • Fish,
  • vegetables,
  • Fruits,
  • Beans,
  • Bread high in fiber,
  • Whole grains
  • Healthy fats such as olive oil.
  • Nuts

 

This diet is low in red meat, cheese, and sweets. Many of the meals are vegetarian. A small amount of wine can be included daily. This type of diet can help lower your risk for heart disease, prevent type 2 diabetes and metabolic syndrome, and lower cholesterol.

Some researchers also claim that this diet can prevent depression, dementia, and Parkinson’s disease.

 

Example DINNER MENU

  • Chopped Greek Salad with Chicken and Feta
  • Roasted Eggplant, Onion, and Tomato
  • Greek Yogurt with Figs

 

 

A Vegetarian or Vegan Diet 

Diet for weight loss vegetarian

 

 

This diet generally excludes animal products. But some vegetarians do eat small amounts of animal products; for example, some vegetarians eat milk and eggs along with fruits, vegetables, and grains. Other vegetarians might include fish but no meat.

 

By following a vegan diet you need to take vitamin B12 supplements and include protein, such as nut butter, beans, and nuts, to make sure they get all the nutrients they need.

Most vegetarians eat fewer calories than non-vegetarians. A vegetarian diet can help fight heart disease and high blood pressure.



Example Dinner Menu

 

VEGETARIAN

 

  • Spaghetti with Mushroom-Tomato-Asiago Cheese Sauce
  • Steamed Green Beans with Pine Nuts
  • Fruit Salad

 

VEGAN

 

  • Roasted Vegetables with Whole Wheat Pasta
  • Green Salad
  • Sliced Apples
  • Always consider eating bean based products instead of wheat-based pasta that are more starchy.

 

 

A Pescatarian Diet For Weight Loss

 

This diet is a vegetarian diet but it includes fish and seafood. A Pescatarian Diet

is rooted in a plant-based diet of healthy fats, beans, fruits, whole grains, and vegetables.

 

In this diet seafood is the main source of protein. But, some people choose to include dairy and eggs in their diet. Many pescatarian diets vary based on the individual. This diet may lower an individual’s risk of obesity, diabetes and heart disease.



By including seafood in a plant-based diet will provide nutrients such as omega-3 fatty acid, calcium, zinc, and vitamin B12.

 

Some fish are known to accumulate pollutants and should be eaten sparingly, especially by pregnant and lactating mothers. Larger fish such as the King Mackerel, Shark, Swordfish and Tilefish have high mercury levels, while larger bottom dwelling river fish such as catfish and carp can accumulate other environmental contaminants.

 

Example DINNER MENU

 

  • Baked Salmon
  • Brown Rice
  • Broccoli

 

 

A Paleolithic Diet For Weight Loss

 

A paleolithic diet or paleo diet is based on foods that were eaten during the Paleolithic era, which took place over 10,000 years ago. A paleolithic diet focuses on foods that were obtained by hunting and gathering.

 

This includes lean meats, fish, fruits, vegetables, nuts, and seeds. Dairy, grains, and beans are not included in this diet.



People on this diet also prioritize drinking water and being physically active. This diet avoids potatoes, refined sugar, salt, and processed foods. People may follow this diet to lose or maintain a healthy weight. As with the low-carb diet, this diet helps lower blood sugar levels since it excludes carbs.

 

Example DINNER MENU

 

  • Lean beef sirloin
  • Broccoli
  • Salad (tomatoes, avocado, almonds, onions, and lemon juice dressing)

 

 

How can keep the weight off

 

Once you have LOST WEIGHT, Use These QUICK TIPS To Keep The Weight OFF:

  • Stay physically active
  • Keep food portions in check
  • Eat plenty of fresh fruits and vegetables and some whole grains for fibeR
  • Limit animal fat and use small amounts of healthier fats such as olive oil
  • Choose chicken and fish more often than red meat, and limit serving size to the palm of your hand
  • Eat breakfast almost every day
  • Include splurge or treat foods occasionally
  • Check your weight regularly



Sources:

 


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Diet For Weight Loss That Actually Works [ With Proof]
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Diet For Weight Loss That Actually Works [ With Proof]
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Diet for weight loss: The key to losing weight is to burn more calories than you eat and drink. A diet plan can help you to do this through portion control. 
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Life-Fitness
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