Each year, about 50 million Americans start a diet. More than 70 percent of U.S. women are on a diet at any given time. Statistics also show that over 80 percent of dieters are trying to slim down on their own. Yet, obesity rates are increasing from one year to another.
Most people fail to lose weight either because they choose the wrong diet, or set unrealistic goals. Fad diets don’t work. If they did, you’d already be thin. The key to weight loss is to make exercise a habit and change your eating habits on long term.
If you’re thinking of starting a new diet, check out these best weight loss plans available today:
The Ketogenic Diet
This weight loss plan enjoys huge popularity in the fitness world. Thousands of athletes and bodybuilders stay lean all year round thanks to the ketogenic diet. Similar to other diets like Atkins or LCHF (low carb, high fat), the concept behind this slimming program is simple – cut down on carbohydrates and your body begins to use stored fat for energy.
The ketogenic diet is based on low-carb, high-fat foods and provides moderate amounts of protein. There’s no need to count macros or calories, you just focus on eating special foods and track your portions. In the long run, this weight loss plan improves body composition, reduces diabetes risk, and balances blood sugar levels.
You should seek professional advice if you’re on medication for diabetes, e.g. insulin, have high blood pressure or breastfeeding.
The Warrior Diet
The Warrior diet is less known than other weight loss plans, but offers a myriad of benefits. Basically, it’s a form of intermittent fasting based on the dietary patterns of ancient warriors who used to eat at night. Dieters can have just one meal a day.
There are no food restrictions or strict guidelines. The only rule is to fast throughout the day and eat when the sun goes down. This approach has been shown to improve insulin sensitivity, boost metabolism, and stimulate the release of fat-burning hormones like HGH and testosterone.
The Paleo Diet
If you love meat, fish, and vegetables, look no further. The Paleo diet is based on whole foods just like those consumed by our hunter-gatherer ancestors. Dieters are not allowed to eat processed foods, sugar, dairy, grains, and legumes.
With this weight loss plan, you’ll shed fat naturally and enjoy better health. A growing body of research indicates that paleo lowers the risk of heart disease, obesity diabetes, autoimmune disorders, osteoporosis, and depression, so it’s worth a try.
The Mediterranean Diet
For a long, healthy life, eat like a Greek! The Mediterranean diet, which is based on the eating habits of the Spanish, Greek, and Italian people, increases lifespan and protects against chronic disease. This dietary plan may lower the risk of stroke, hypercholesterolemia, hypertension, diabetes, and cardiovascular problems. It’s also one of the best ways to prevent cancer and keep your brain sharp.
The Mediterranean diet promotes the consumption of whole, unprocessed foods while limiting meat and dairy. Most meals include leafy greens, beans, whole grains, fish, seafood, herbs, and extra virgin olive oil. Red wine is a staple too. There are no strict rules, calorie counting, or complex meal plans. All you have to do is to eat real food that nourishes your mind and body.
The 5:2 Diet
Intermittent fasting is a surefire way to lose weight and boost your health. However, most people find it too restrictive. If that’s your case, you might want to check out the 5:2 Diet. This form of intermittent fasting is flexible, convenient, and sustainable on long term. Its benefits go beyond weight loss.
The 5:2 Diet involves eating 2,000 to 2,400 calories for five days a week, and fasting for two non-consecutive days. Dieters can consume 500-600 calories on fasting days. There are no food restrictions or strict rules. According to health experts, this eating pattern promotes fat loss and lowers the risk of insulin resistance, metabolic disorders, heart disease, high cholesterol, diabetes, and other chronic illnesses.
The Anabolic Diet
The Anabolic diet promises quick fat loss and muscle gains. It appeals to natural athletes, offering a safe alternative to anabolic steroids and muscle building drugs. This high-fat, high-protein plan has three phases that promote weight loss, muscle growth, and maintenance.
Athletes who use the anabolic diet can build lean muscle and shed fat in a relatively short time. This plan works by increasing testosterone, HGH, and insulin levels, shifting the body’s metabolism from burning glucose to burning fat. Dieters need to adjust their daily carb intake and get at least 40 percent of their calories from fat. No foods are banned. Most meals consist of meat, fish, eggs, full-fat cheese, nuts, and leafy greens.
The DASH Diet
According to research, the DASH diet can lower the risk of stroke by up 29 percent and the risk of metabolic syndrome by 81 percent. This eating plan is considered a safe, effective way to reduce high blood pressure and improve cardiovascular health. The emphasis is put on fruits, vegetables, grains, fish, low-fat dairy, and lean meat. Dieters should not exceed 1,500 milligrams of sodium a day.
From weight loss and cancer prevention to a healthier heart, the DASH diet has a host of benefits. Most dieters report lower blood pressure in just 14 days. Depending on your goals, you may consume up to 2,000 calories a day. Feel free to plan your own meals and create delicious recipes, such as oatmeal with applesauce, whole wheat crackers topped with ripe raspberries, Italian bread dipped in olive oil, and minestrone soup.
With carb cycling, you’ll build lean muscle and torch stubborn fat. This dietary pattern alternates between low- and high-carb days, leading to muscle and strength gains, weight loss, and improves sports performance. Millions of athletes and gym goers use carb cycling to stay shredded year round. If you stick to its rules, you can reward yourself with a weekly cheat meal.
Carb cycling is flexible and totally customizable based on your goals. Dieters can enjoy a lot of different foods, from steak and salmon to crackers and almond butter. It’s a perfect choice for those looking to get big and string while dropping body fat. Your daily carb intake can be adjusted according to workout intensity and volume. It’s no need to skip meals or give up your favorite foods.