5 Popular Weight Loss Programs, Counted In RD


If you are trying to lose weight well, it is important to choose a diet plan that you can follow for the rest of your life. To help you get the right balance, we have asked registered nutritionists to figure out how some of the most popular weight loss programs work.


Here is your introduction to the top five foods, listed from the largest to the lowest.


1 LAST: THE MEDITERRANEAN FOOD

The Mediterranean diet ranks high because it "is full of natural foods rich in fiber and protein to help you lose weight," said Nataly Komova, RD. "And low in saturated fats and sugars, it reduces your calorie intake." Originally designed to protect heart health, many studies show that it is an effective way to lose weight, especially when paired with exercise and a low calorie deficit.


You eat a person living in the Mediterranean with plenty of grains, leafy vegetables, fruits, beans and olive oil, oily fish and poultry, and a glass of red wine from time to time if you like. Cheese is moderately good, though you should limit the amount of red meat to once or twice a week and try to keep minced food out of the pantry.


2 DASH FOOD

Dietary Approaches to Stop Hypertension (DASH) Diet is designed for 47% of us who need to lower our blood pressure, but it can also lead to weight loss, according to a review of 13 studies published in Obesity Reviews.


"It's easier and more sensible to follow" compared to other foods because it doesn't cost to eliminate any food groups, "said Morgyn Clair, RD. Instead, the goal is to reduce your sodium intake to less than 2,300mg per day (about 1 teaspoon of salt) by eating plenty of vegetables, fruits and whole grains, other low-fat dairy products, fish, poultry, beans and nuts, and a few saturated fats. like red meat.


3 FASTING OF TIME

Occasionally fasting is easier to maintain than other types of food because it adds structure (by focusing on when you eat) but there is no need to completely repair the refrigerator and your pantry, says Girgen. There are many ways to do it, but the usual setting is to reduce your food window and take in fewer calories. One of the most accessible forms of IF is the 16: 8 method where you fast for 16 hours and eat 8 hours (Consider: 9am – 5pm meal window).


More research is needed, but some studies suggest that IF can support weight loss and fat burning. One side? It is a common mistake to think that you can eat anything you want during your meal - which is not a healthy way, notes Clair.


4 FOOD-BASED FOOD

Rich in fruits and vegetables, plant-based foods are low in calories and fats but make you feel full longer due to high fiber foods, which can help you lose weight, says Komova. Studies show that vegan diets lead to weight loss, followed by vegetarian diets and junk food. Although vegan and vegetarian diets may be difficult to stick to as you will need to cut meat and animal products, the flexible diet where you eat “meat-lite” offers a flexible approach.


WHAT IT MEANS: KETO DIET

In many ways, keto diet is the opposite of the above diet plans: It is high in fat, high in protein and very low in carb (Think: 20 grams a day or less than 1/3 of a bagel, with few fruits and vegetables).


The goal is to introduce your body to a state of ketosis where fat is burned to make gasoline instead of carbs.


Rapid weight loss often follows and some studies suggest that keto can be an effective weight loss strategy if followed closely, but it is difficult to adhere to for long, Girgen said. Barriers include limited options when eating out and side effects such as constipation, bad breath and headache. You may also be tempted to load up on unhealthy fat sources, which can be life-threatening. For these reasons, it is best to consult a health professional before starting a keto to make sure you have a safe plan that fits your needs.


CENTRAL LINE

Says Clair: “The best foods are easy for people to follow and are not too dependent on prevention. If dieting costs too much and cutting calories, it is probably not your best bet for the long-term success of weight loss. Instead, look at green flags as emphasizing whole foods with simple guidelines, continuous lifestyle changes, and limited calorie deficits.