If you type in the search engine "best diets to lose weight" or "best diets to lose weight" you will get more than 310 million results. And with so many options, it is difficult to differentiate those that have true and secure information from those that are false and contradictory .
You must be careful with what you read on the internet and more when it involves health.
And since at Evolution Advance Nutrition we promote a healthy and safe lifestyle, we created this post, where you will discover the best diets to lose weight this year.
What does the word diet mean ?
A diet is the amount of food that you provide to your body. This defines your nutritional behavior, that is, it is a set of nutrients that the body absorbs after the habitual consumption of food.
Diet is a habit and a way of life. And it should not translate into restriction or cutting of any food group.
The ideal is to achieve a caloric balance, increase the consumption of fruits, vegetables, legumes, whole grains and *good fats*, reduce the intake of free sugars and reduce the consumption of salt (sodium), whatever its source, and guarantee that the salt consumed is iodized.
Keep these two factors in mind before starting a diet
It is no secret to anyone that stress slows down losing those extra pounds. And if you've recently been ill, then it's important that your body make a full recovery before you go on a diet.
The main thing is that you focus on maintaining an adequate and varied healthy diet to support your immune system at all times. It could be one of the considered best diets that we are going to begin to explain to you.
The best diets of 2020 that will help you lose weight
These are the 21 best diets to lose weight, based on their health benefits.
The Pegan Diet:
It is a combination between a vegan (plant-based) diet and the paleo diet. It offers all the antioxidants, fiber, and healthy fats you expect from a plant-based plan, with all the protein of a meat eater.
Its creator is Dr. Mark Hyman, who came up with the concept after finding himself in the middle of a vegan and a paleo advocate. The best versions of both diets are built on the foundation: eating real, whole foods.
Combining the two ways of eating undoubtedly makes it easier to get enough protein and vital nutrients. That is why we count it among the best diets.
This diet has many positives, but also some negatives:
Typical food on this diet: grilled chicken with five-color salad.
It is so called because it incorporates the healthy lifestyle habits of countries bordering the Mediterranean such as Italy, Spain and Greece. It consistently tops the list when it comes to diets recommended by western medicine.
The key components of the Mediterranean diet are:
- A lot of vegetables.
- Olive oil.
If you combine that with the reduction of sugar you will have the basis of a correct diet.
There is a large body of evidence to suggest that following the Mediterranean diet reduces the risk of cardiovascular disease. It was also shown in clinical trials that it is effective for weight loss and improves when combined with healthy habits.
In a last meta-analysis it was found that it reduces Bad Cholesterol (LDL) more than diets low in fat and carbohydrates.
Typical food on this diet: fried fish with brown rice and vegetables.
This is NOT a weight loss diet. The acronym describes a group of short-chain carbohydrates that, when removed, improve symptoms for Irritable Bowel Syndrome (IBS) sufferers and should only be followed under the supervision of a dietitian.
When FODMAPs move into the intestine, where they are fermented by bacteria, they produce gas and can also cause water to move into the intestine. This stretches the intestinal wall, which stimulates the intestine.
Typical food on this diet: sea bass with vegetables.
The dubrow diet:
It is another of the considered best diets to lose weight. Think of it as intermittent fasting 2.0, only a little more complicated.
In it, there are three windows:
You should eat within a 12, 14 or 16 hour period, depending on which phase you are in. But what you eat changes with each phase.
Based on intermittent fasting, this style of diet has some evidence that it may work for some people. But it certainly isn't going to suit every personality and the initial stage is intense.
The good thing about this diet is that interval eating helps you get into a fat-burning state that leads to increased energy and cell turnover, a process called autophagy.
The food depends on the phase you are in and the time.
An example are: carbohydrates rich in fiber, lean proteins, fruits and vegetables.
Wellness That Works (WW):
WW indicates a move away from diet culture and toward the wellness sphere.
They are not classified as a diet, but rather as a healthy living program that includes food, activity, and mindset. They promote a lifestyle change.
It doesn't matter what your goal is: lose weight, eat healthier, move more, develop a positive mindset, or all of the above. This program will provide you with science-based solutions that fit your life.
As the name suggests, it deals with meat and other animal products. In short: it is the anti-vegan diet.
Shawn Baker, author of The Carnivore Diet, describes it as a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory.
There is evidence of benefits for heart health, cancer and intestinal health.
However, many experts say that it is a totally unbalanced diet. And it is that it leaves out fruits and vegetables, which have a large amount of research that demonstrates their importance in keeping the body healthy.
Typical food: steak.
Carbohydrate cycle :
It's an offshoot of nutrient cycling: timing your macro intake based on your training.
Basically, it's all about increasing and decreasing your carb intake according to your activity levels. That is, the days you are training you eat more and the rest days you eat less.
This diet is often used by high performance athletes who need to see results much faster, as the body works harder when it doesn't have carbohydrates for fuel, so it learns to become a more efficient burner.
Although it can lead to weight loss, carbohydrates are a source of energy for the body and restricting them can lead to:
- Difficult to focus.
It would be best to find the level of carbohydrates your body needs by eating normal size portions and achieving a balance of all food groups.
Recommended type of food:
- On a high carb day, whole wheat pasta with chicken.
- On a low carb day, grilled fish with asparagus.
Dr. Gundry's Diet:
This diet wages war on lectins , a plant-based protein found in legumes (lentils and beans), nightshade vegetables (tomatoes, potatoes, and eggplant), eggs, and grains.
Dr. Steven Gundry was the one who popularized it because, for him, they are toxic.
And some experts say that while lectins may be harder for some people to digest, that doesn't mean everyone should stop eating them.
Not all lectins are created equal, and research into their impact on the body is ongoing. A lectin-free diet is also incredibly restrictive, making it unsustainable over time.
If it's among your options, it's important to work with a nutritionist because he or she can help you find foods that are right for you and that your body can tolerate.
Food option in this diet: organic meat with asparagus.
Considered another of the best diets, there is the so-called 5:2 and it is about:
- 5: You eat what you want for five days.
- 2: you fast the other two days.
It sounds easy, but you have to have strength.
For women, fasting days involve eating 500 calories and for men 600.
The scientists behind this diet claim that women will lose about 1 pound per week, along with seeing reduced cholesterol levels, lower blood pressure, and insulin sensitivity.
In investigations carried out, it was possible to demonstrate that:
- In animals, these diets reduce visceral fat, oxidative stress, and reduce cell proliferation, which is linked to cancer development.
- The models used in humans were two consecutive days of 650 kcal and then five days after a normal healthy diet, versus a mean healthy diet of 1500 kcal.
This research found that weight loss was slightly higher in the group that fasted for two days compared to the other group.
Recommended type of food: fish cake served with asparagus and poached egg.
The 16: 8:
This is a diet for people who love to eat. Are you interested? Basically it is about:
- 16: Spend 16 hours fasting.
- 8: You have 8 hours in which you can eat.
According to David Zinczenko, author of The 16:8 Diet, eating all your meals within a set period is the key to burning fat.
In this case, fasting is about eating whatever you want, but staying within a sensible eight-hour window. This gives your body a chance to burn your fat stores for the energy it needs.
You can eat what you want. As long as it is in the range of eight hours.
The New Atkins:
The old idea of eating as much as you want, as long as you stay away from carbs, has been given a makeover.
The Atkins diet reintroduces carbohydrates in phases. Each phase of the diet plan is based on proven scientific principles and is a completely safe and natural way to lose weight.
One of the main phases is about transforming your body into a fat burning machine and jumpstarting your weight loss. This happens because by limiting the amount of carbohydrates you eat to about 20 grams per day, your body will switch to fat as its primary fuel source from carbohydrates.
Atkins will result in rapid weight loss, as the body uses up all of the carbohydrate stores that adults tend to have. That is why we include it in this list of the best diets.
However, not everything is perfect. Limiting carbohydrates will mean that you may be lacking in fiber and vitamins.
Any diet that requires you to eliminate a food group is not sustainable in the long term. For this reason it is better to consult with your doctor.
A typical meal would be: steak with spinach.
The ketogenic diet:
It is called that because its objective is for the person to enter a state of ketosis; that is, when the body stops using glucose as its main source of energy, it begins to use ketones.
This high-fat, moderate-protein, low-carb diet is prized for its purported brain-boosting benefits.
It is a very popular diet among people who want to lose weight and get more energy.
It would be roughly like this:
This type of plan has to be under strict medical supervision and for established periods of time. With the proper support of a doctor, it can be safe in the short or medium term.
Typical food: grilled chicken breast with vegetables.
The paleo diet:
It is known as the caveman diet. On the menu there are foods that you can hunt, fish or gather such as:
In this diet they should be out of all processed foods such as:
According to Robb Wolf, author of the diet, the Paleo plan is the only nutritional approach that works with your genetics to help you stay lean, strong, and energetic.
Some experts say it promotes the consumption of fresh ingredients over salty processed meats. He also advocates a high intake of fruits and vegetables, which is not a bad thing.
Research published in the journal Nature suggests that following this type of diet can improve blood pressure, insulin resistance, and cholesterol levels. Not surprisingly, it is considered one of the best diets.
One food option can be: grilled lamb skewers with salad.
The Nordic Diet:
It was created in 2004 by a group of nutritionists, scientists and chefs, to control the increasing rates of obesity and unsustainable agricultural practices in the Nordic countries such as: Norway, Denmark, Sweden, Finland and Iceland.
The Nordic diet stays away from processed foods. This encourages you to eat what you grow and provides a simple plan for green eating. In addition, it is a diet rich in omega 3
The Nordic diet appears to be sustainable, for your body and the planet, as it encourages local consumption while reducing processed and sugary snacks.
Salmon with lentils is a typical meal in this diet plan.
The DASH diet:
It is a diet that reduces salt intake. It has dietary approaches to stop hypertension in people with high blood pressure and to reduce the risk of heart disease.
DASH is a flexible and balanced eating plan that helps create a lifelong heart-healthy eating style.
The eating plan does not require special foods and instead provides daily and weekly nutritional goals.
Although it's a relatively healthy diet, it also encourages low-fat dairy, which means you won't be soaking up vitamins A, D, E, and K.
It is only recommended in people with high blood pressure, essentially who the diet was created for.
An example of food could be: a whole wheat bagel with two tablespoons of peanut butter.
The Very Fast 800 Diet:
Created by Dr. Mosley, the diet is for those who are trying to lose weight quickly and reset their metabolism. It involves eating just 800 calories every day.
Experts do not recommend this diet, as it promotes a bad relationship with food because you are counting the calories you consume. Also, this leads people to eat processed foods, which are high in sugar and low in fat.
While it encourages healthy eating, counting your intake and limiting yourself to 800 calories could lead to an unhealthy eating relationship.
Typical food of this diet: grilled calamari salad.
The volumetric diet:
Do you want to eat a lot and lose weight? With this diet it is possible.
The creator is nutrition researcher Barbara J. Rolls who revolved the diet around low-calorie foods that contain more water, such as fruits and vegetables.
Research has shown that if you eat foods with a high water content, such as a green salad or soup, you'll consume fewer calories, but you'll still be satisfied.
You should simply avoid energy-dense foods like cookies and chips.
This diet promotes a wide range of foods and doesn't forbid anything, which can help prevent people from becoming trapped in "food prison."
One food option: roasted pumpkin and chicken breast.
The Raw Food Diet:
Dating back to the 1880s, it began when the physician Maximilian Bircher-Benner discovered that he could cure his own jaundice by eating raw apples.
By eliminating processed foods and a focus on keeping foods organic, the diet aims to give you:
Do you want to feel slimmer and healthier? Then the raw food diet may be for you. Also, raw foods are rich in vitamins, minerals, and enzymes.
Some nutrition experts claim that various nutrients in foods are more bioavailable when cooked than when raw. That's why they usually eat both.
A meal for this plan would be the cucumber gazpacho.
The alkaline diet:
It aims to replace acid-forming foods in your diet with alkaline foods that can help you improve your health.
Some of the benefits are weight loss and better digestion.
This diet is like fire. Your metabolism uses chemicals to break down a solid mass, and when fire burns, it leaves ash. In a similar way it happens with the food you eat.
This residue is acidic, neutral or alkaline. The more alkaline you consume, the healthier you will be.
This diet encourages eating more fruits and vegetables, but the positive effects on your body's PH balance are not significant. There are even experts who claim that dieting doesn't work, because you can't change the pH of your blood through diet.
The MIND diet:
It was created by nutritional epidemiologist Martha Clare Morris, through a study she conducted to reduce the risk of Alzheimer's disease.
It consists of combining the Mediterranean diet with the DASH diet (both mentioned above) and focuses on foods that improve brain function such as berries and fish.
The foods that are recommended on this diet contain nutrients that improve brain health. And research shows that following it can reduce your risk of Alzheimer's disease and keep your brain fit over time.
Some leaders in the health field say that brain health is a serious public health problem, and that this diet is aimed at reducing the risk of dementia, which is a noble goal.
There are no strict guidelines on how to follow the MIND diet.
All you have to do is eat more of the foods recommended by doctors like:
- Whole grains.
- Fruits of the forest.
- Olive oil.
Limit dangerous foods like:
- Red meats.
- Cakes and sweets.
The Flexitarian Diet:
It was devised by dietitian Dawn Jackson Blatner to give people the option of enjoying meat products in moderation.
Putting it into practice can:
It has no limitations on the number of calories, you just have to consume less sugar and processed products, but more vegetables and whole grains.
Veganism is often considered the only dietary solution for planetary health, but flexitarianism emphasizes plant foods without a total elimination of animal foods.
This is much more achievable and will be better for your mental health, while doing your part for the planet.
A meal that you can prepare on this diet can be: black bean burgers with fries.
If you want to adopt one of these best diets that is sustainable for you, it is important that you see your doctor or nutritionist. They can provide you with a nutritional plan tailored to your needs and daily routines.
And remember that healthy lifestyle changes take time and you need to commit for weeks, even months, to see the best results.
Did you know some of these diets? tell us.