Weight management diet -
How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains. Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.
Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size 1 , 2 , 3 , 4. In studies, paleo dieters automatically eat much fewer carbs, more protein, and — fewer calories per day 1 , 2 , 3 , 4.
Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides, and blood pressure 5 , 6 , 7. The downside: The paleo diet eliminates whole grains, legumes, and dairy, which are healthy and nutritious.
The paleo diet emphasizes whole foods but bans grains and dairy. Its multiple health benefits include weight loss. The vegan diet restricts all animal products for ethical, environmental, or health reasons. In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.
Weight loss: A vegan diet seems to be very effective at helping people lose weight — often without counting calories — because its very low fat and high fiber content may make you feel fuller for longer. Vegan diets are consistently linked to lower body weight and body mass index BMI compared to other diets 8 , 9 , 10 , 11 , One week study showed that people on a vegan diet lost 9.
The vegan group was allowed to eat until fullness, but the control group had to restrict calories However, calorie for calorie, vegan diets are not more effective for weight loss than other diets Other benefits: Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death 15 , 16 , 17 , 18 , The downside: Because vegan diets eliminate animal foods completely, they may be low in several nutrients , including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids 25 , 26 , 27 , 28 , Vegan diets exclude all animal products.
They may cause weight loss due to lower calorie intake while reducing your risk of several diseases. Low-carb diets have been popular for decades — especially for weight loss.
There are several types of low-carb diets, but all involve limiting carb intake to 20— grams per day. The primary aim of the diet is to force your body to use more fats for fuel instead of using carbs as a main source of energy. How it works: Low-carb diets emphasize unlimited amounts of protein and fat while severely limiting your carb intake.
When carb intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones. Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.
Weight loss: Numerous studies indicate that low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals 30 , 31 , 32 , 33 , They seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs 35 , People on very low-carb diets commonly reach a state called ketosis.
Many studies note that ketogenic diets lead to more than twice the weight loss than a low-fat, calorie-restricted diet 35 , 37 , 38 , Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake 40 , Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure 34 , 42 , 43 , 44 , The downside: Low-carb diets do not suit everyone.
Some feel great on them while others feel miserable. In extremely rare cases, very low-carb diets can cause a serious condition called nondiabetic ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated 47 , 48 , 49 , Low-carb diets severely limit carb intake and push your body to use fat for fuel.
They aid weight loss and are linked to many other health benefits. The Dukan diet is a high-protein, low-carb weight loss diet split into four phases — two weight loss phases and two maintenance phases.
How long you stay in each phase depends on how much weight you need to lose. Each phase has its own dietary pattern. How it works: The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran.
The other phases involve adding non-starchy vegetables followed by some carbs and fat. Later on, there will be fewer and fewer pure protein days to maintain your new weight. Weight loss: In one study, women following the Dukan diet ate about 1, calories and grams of protein per day and lost an average of 33 pounds 15 kg in 8—10 weeks Also, many other studies show that high-protein, low-carb diets may have major weight loss benefits 52 , 53 , 54 , These include a higher metabolic rate , a decrease in the hunger hormone ghrelin and an increase in several fullness hormones 56 , 57 , 58 , Other benefits: Apart from weight loss, there are no recorded benefits of the Dukan diet in scientific literature.
The downside: There is very little quality research available on the Dukan diet. The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate compared to both low-carb and low-fat diets The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making it very easy to regain the weight after losing it 62 , 63 , 64 , The Dukan diet has not been tested in quality human studies.
The diet may cause weight loss, but it also may slow down your metabolism and make you lose muscle mass along with fat mass. The diet is mostly plant-based and has a limited intake of animal products Weight loss: This diet has proven very successful for weight loss among obese individuals.
The Ornish diet was developed in the s by Dean Ornish, M. It focuses on low-fat foods and encourages followers to zero in on plant-based foods like fruits and vegetables, whole grains, and legumes, Cording says. People on the diet are also encouraged to limit refined carbs like sugar, white flour, and white rice, while focusing on healthy fats from fish oil, nuts, and seeds, along with plant-based proteins like egg whites, tofu, beans, and legumes, per the Ornish Lifestyle Medicine website.
On a basic level, she points out, low-fat foods tend to be lower in calories and can help someone lose weight. Based on the eating patterns of our Paleolithic ancestors, this diet requires a strict adherence to foods that would have been hunted and gathered, including lean meat, nuts and seeds, fruits and vegetables.
While it cuts out processed foods, it also eliminates dairy, grains, beans and legumes. com , author of Read It Before You Eat It.
Sure, you can lose weight initially on this high-fat, low-carb diet, which puts your body into a state of ketosis —with no carbs to burn off for energy, your cells start burning off stored fat. But keeping your body in what is basically a crisis state is not a viable long-term plan, says Kristine Clark, Ph.
The diet focuses on the powers of foods that contain a group of proteins called sirtuins, including kale, red wine, strawberries, onions, soy, parsley, matcha tea, and oily fish such as salmon and mackerel. The first phase of the diet involves a lot of green juices and restricted calories, before you move into the maintenance phase.
Restricting calories will always result in short-term weight loss, but there have been no independent studies backing up this diet. The Mayr Method was developed a century ago by an Austrian doctor. What we know about the diet seems legit—it involves reducing gluten and dairy, eating high-alkaline foods such as fish and vegetables, and eating slowly and mindfully including chewing each bite of food at least 40 times!
The GOLO diet is a program that promises to help followers lose weight by regulating their hormones, particularly insulin, a hormone that helps regulate blood sugar. The diet uses a proprietary supplement called Release that includes zinc, magnesium, and various plant extracts.
The diet also encourages followers to restrict intake to 1, to 1, calories a day, which is really low, Cording points out. The Academy of Nutrition and Dietetics recommends that adult women have between 1, and 2, calories a day.
The supplements are also concerning to Cording. If someone is promising big things with supplements, run in the other direction. Ali agrees. Does the GOLO Diet Help You Lose Weight?
Low-Carb Diet May Not Help Weight Loss, Study. How the Pritikin Diet Works. The 6 Most Popular Intermittent Fasting Schedules.
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As it turns out, studies find that eating nuts does not lead to weight gain and may instead help with weight control, perhaps because nuts are rich in protein and fiber, both of which may help people feel fuller and less hungry. Read more about calcium and milk on The Nutrition Source.
The U. dairy industry has aggressively promoted the weight-loss benefits of milk and other dairy products, based largely on findings from short-term studies it has funded.
One exception is the recent dietary and lifestyle change study from the Harvard School of Public Health, which found that people who increased their yogurt intake gained less weight; increases in milk and cheese intake, however, did not appear to promote weight loss or gain.
Read more about healthy drinks on The Nutrition Source. Like refined grains and potatoes, sugary beverages are high in rapidly-digested carbohydrate. See Carbohydrates and Weight , above.
These findings on sugary drinks are alarming, given that children and adults are drinking ever-larger quantities of them: In the U.
The good news is that studies in children and adults have also shown that cutting back on sugary drinks can lead to weight loss. Read more on The Nutrition Source about the amount of sugar in soda, fruit juice, sports drinks, and energy drinks, and download the How Sweet Is It? guide to healthier beverages.
Ounce for ounce, fruit juices-even those that are percent fruit juice, with no added sugar- are as high in sugar and calories as sugary sodas. Read more about alcohol on The Nutrition Source. While the recent diet and lifestyle change study found that people who increased their alcohol intake gained more weight over time, the findings varied by type of alcohol.
They eat meals that fall into an overall eating pattern, and researchers have begun exploring whether particular diet or meal patterns help with weight control or contribute to weight gain.
Portion sizes have also increased dramatically over the past three decades, as has consumption of fast food-U. children, for example, consume a greater percentage of calories from fast food than they do from school food 48 -and these trends are also thought to be contributors to the obesity epidemic.
Following a Mediterranean-style diet, well-documented to protect against chronic disease, 53 appears to be promising for weight control, too. The traditional Mediterranean-style diet is higher in fat about 40 percent of calories than the typical American diet 34 percent of calories 54 , but most of the fat comes from olive oil and other plant sources.
The diet is also rich in fruits, vegetables, nuts, beans, and fish. A systematic review found that in most but not all studies, people who followed a Mediterranean-style diet had lower rates of obesity or more weight loss.
There is some evidence that skipping breakfast increases the risk of weight gain and obesity, though the evidence is stronger in children, especially teens, than it is in adults. But there have been conflicting findings on the relationship between meal frequency, snacking, and weight control, and more research is needed.
Since the s, portion sizes have increased both for food eaten at home and for food eaten away from home, in adults and children. One study, for example, gave moviegoers containers of stale popcorn in either large or medium-sized buckets; people reported that they did not like the taste of the popcorn-and even so, those who received large containers ate about 30 percent more popcorn than those who received medium-sized containers.
People who had higher fast-food-intake levels at the start of the study weighed an average of about 13 pounds more than people who had the lowest fast-food-intake levels. They also had larger waist circumferences and greater increases in triglycercides, and double the odds of developing metabolic syndrome.
Weight gain in adulthood is often gradual, about a pound a year 9 -too slow of a gain for most people to notice, but one that can add up, over time, to a weighty personal and public health problem. Though the contribution of any one diet change to weight control may be small, together, the changes could add up to a considerable effect, over time and across the whole society.
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Mqnagement Assistance and Food Systems Resources. Achieving and Powerful energy resources a healthy weight includes healthy eatingWater weight reduction exercises at home activityoptimal sleep ddiet, and managejent Water weight reduction exercises at home. Amnagement other factors may also affect weight gain. Healthy eating features a variety of healthy foods. Fad diets may promise fast results, but such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. How much physical activity you need depends partly on whether you are trying to maintain your weight or lose weight.
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