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 should be careful with what you read online, especially 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 habitual food consumption.
Diet is a habit and a way of living. 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's no secret to anyone that stress makes losing those extra pounds a little delayed. And if you have recently been sick, then it is important for your body to fully recover before putting it 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 the benefits they provide to health.
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 carnivore.
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 into the foundation: eating real, whole foods.
Combining the two ways of eating undoubtedly makes it easier to get enough protein and vital nutrients. That's why we count it among the best diets.
This diet has many positive aspects, but also some negative ones:
Typical food on this diet: grilled chicken with five-color salad.
It is called that because it incorporates the healthy lifestyle habits of neighboring Mediterranean countries 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 amount of evidence to suggest that following the Mediterranean diet reduces the risk of cardiovascular disease. It was also demonstrated according to clinical trials that it is effective for losing weight and improves when combined with healthy habits.
In a latest meta-analysis it was discovered 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 eliminated, improve the symptoms of 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 gases 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. Imagine it as intermittent fasting 2.0, only a little more complicated.
In it, there are three windows:
You should eat within a period of 12, 14 or 16 hours, depending on the 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 won't suit all personalities and the initial stage is intense.
The great thing about this diet is that interval eating helps you enter a fat-burning state that leads to increased energy and cell renewal, a process called autophagy.
Food depends on the phase you are in and the time.
An example is: high-fiber carbohydrates, lean proteins, fruits and vegetables.
Wellbeing that works (WW):
WW signals a move away from diet culture and toward the wellness sphere.
They are not classified as a diet, but rather a healthy living program that includes food, activity, and mindset. They promote a change in lifestyle.
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 involves 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-shattering 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 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 is a branch of nutrient cycling: scheduling your macro intake based on your training.
Basically, it's about increasing and decreasing your carbohydrate intake according to your activity levels. That is, on days when you are training you eat more and on rest days you eat less.
This diet is often used by high-performance athletes who need to see results much faster, since the body works harder when it does not have carbohydrates as fuel, so it learns to become a more efficient burner.
While 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-sized 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 declares 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 them because, for him, they are toxic.
And some experts say that while lectins may be harder for some people to digest, it 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 in your options, it's important to work with a nutritionist because they can help you find foods that are right for you and that your body can tolerate.
Food option on this diet: organic meat with asparagus.
Considered another of the best diets, there is what is called 5:2 and it is:
- 5: 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 approximately 1 pound per week, in addition to seeing reduced cholesterol levels, lower blood pressure, and insulin sensitivity.
In research carried out it was possible to demonstrate that:
- In animals, these diets reduce visceral fat, oxidative stress and reduce cell proliferation, which is related to the development of cancer.
- The models used in humans were two consecutive days of 650 kcal and then five days after a normal healthy diet, versus an average healthy diet of 1500 kcal.
This research found that weight loss was slightly greater in the group that fasted for two days compared to the other group.
Recommended meal type: fish pie served with asparagus and poached egg.
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 whatever you want. As long as it is in the eight hour range.
The New Atkins:
The old idea of eating whatever 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 kick-starting your weight loss. This happens because by limiting the amount of carbohydrates you consume to about 20 grams a day, your body will switch its main fuel source from carbohydrates to fat.
Atkins will result in rapid weight loss as the body uses up all the carbohydrate reserves that adults tend to have. That's 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 to get the person into 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 gain more energy.
It would be approximately like this:
This type of plan has to be under strict medical supervision and for established periods of time. With the right support from 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 collect such as:
In this diet, all processed foods such as:
According to diet author Robb Wolf, 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 consumption 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 in vain, it is considered one of the best diets.
A food option could 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 growing rates of obesity and unsustainable agricultural practices in 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 organic 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 eating 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, balanced eating plan that helps create a heart-healthy eating style for life.
The meal plan requires no special foods and instead provides daily and weekly nutritional goals.
Although it is a relatively healthy diet, it also encourages low-fat dairy, which means you would not be absorbing vitamins A, D, E and K.
It is only recommended in people with high blood pressure, essentially for whom the diet was created.
An example of a meal might be: a whole wheat bagel with two tablespoons of peanut butter.
The Very Fast Diet 800:
Created by Dr. Mosley, the diet is for those who are trying to lose weight quickly and reset their metabolism. It involves eating only 800 calories every day.
Experts do not recommend this diet as it promotes a poor relationship with food because you are counting the calories you consume. Additionally, 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 for this diet: grilled squid 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 high water content, such as a green salad or soup, you will consume fewer calories but still be satisfied.
You should simply avoid high-energy-dense foods like cookies and chips.
This diet promotes a wide range of foods and prohibits nothing, which can help prevent people from becoming trapped in a “food prison.”
One meal option: roasted squash and chicken breast.
The raw food diet:
Dating back to the 1880s, it began when physician Maximilian Bircher-Benner discovered 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. Additionally, raw foods are rich in vitamins, minerals and enzymes.
Some nutrition experts claim that several nutrients in foods are more bioavailable when cooked than when raw. This is why they are generally eaten both.
A meal for this plan would be cucumber gazpacho.
The alkaline diet:
It aims to replace acid-forming foods in your diet with alkaline foods that can help 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 behind ashes. The same thing happens with the foods 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 diet does not work, because you cannot change the pH of the 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 recommended in this diet contain nutrients that improve brain health. And research shows that following it can reduce the risk of Alzheimer's disease and keep your brain fit over time.
Some health experts say that brain health is a serious public health problem, and that this diet aims to reduce 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 such as:
- Red meats.
- Cakes and sweets.
The flexitarian diet:
It was devised by dietician Dawn Jackson Blatner to give people the option to enjoy meat products in moderation.
Putting it into practice can:
It has no limitations on the amount 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 complete elimination of animal foods.
This is much more achievable and will be better for your mental health, while at the same time you do your part for the planet.
A meal that you can prepare on this diet could 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 consult 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 to it for weeks, even months, to see the best results.
Did you know any of these diets?