An efficient way to lose weight is to follow a healthy eating regimen.. This always has to be in accordance with each person’s caloric needs and lifestyle. In addition to following one of the healthiest diets, physical activity and rest are essential.
There are different diets designed by different research institutions around the world. In order to choose the right one, it is necessary to take into account one’s own habits. Also the reasons that have prevented weight loss in the past, such as eating between meals or eating too many refined products.
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The 5 healthiest diets to lose weight.
Following a diet is one of the ways to lose weight, along with exercise.along with exercise. The food must be healthy and balanced, and we must be wary of “miracle diets”, as they tend to compromise the health of those who follow them.
Sometimes there are diets that eliminate the intake of nutrients such as carbohydrates or fats. This is not the most advisable. It is best to opt for diets that have a balanced diet as a reference. The following are the healthiest diets to lose weight.
1. Mediterranean Diet
The Mediterranean diet has become popular as a healthy weight loss diet.. Although it is a traditional diet, it has become a referential option for weight loss. The reason is simple: it is balanced and light.
The diet is based on a high consumption of fruits, vegetables, fish, whole grains, legumes and olive oil. Its consumption is low in red meat, sugars and saturated fats. A proposal for a daily menu would be as follows:
Breakfast:
- Coffee or tea with milk
- Slice of bread with cheese and olive oil
- 1 piece of fruit
Mid-morning:
- 1 piece of fruit
- 1 handful of dried fruit
Lunch:
- Lentil soup
- Meatballs in tomato sauce
- 1 piece of fruit
Snack:
- Cottage cheese with honey
Dinner:
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Mixed salad
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Baked fish with steamed vegetables
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1 plain yogurt
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We recommend: “Vegan recipes: 8 easy dishes for beginners”.
2. Power Diet
The Power Diet was developed by the University of Newcastle in Australia.. It focuses on reducing processed foods and high sugar intake, as well as the importance of eating three balanced meals. Below is an example of this healthy weight loss diet:
Breakfast:
In this diet it is very important not to skip breakfast, and generous portions are recommended to avoid eating between meals.
- Fried eggs or eggs prepared to taste
- Sandwich of whole wheat bread with turkey ham and low-salt and low-fat cheese.
- Orange juice
- 1 apple
Lunch:
The recommendation is to avoid processed foods or eating out. It is better to prepare food the day before or prefer green salads or vegetable sandwiches.
- Lettuce salad, cheese, low-fat ham, nuts, almonds and tomatoes in abundance.
- A piece of fruit
or
- A sandwich on whole wheat bread with grilled chicken, lettuce, tomato, onion, cucumber and low-fat cheese
- A piece of fruit
Dinner:
This part of the meal is very important. It should take place at least one hour before going to bed, and should be composed of:
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Half in the form of vegetables
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The fourth part in the form of meat
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The fourth part in the form of carbohydrates
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Related article: “Foods rich in protein and essential amino acids”.
3. Mayo Clinic Diet
The Mayo Diet was developed by the Mayo Clinic, one of the most prestigious in the world.. The nutritionists of this institution managed to establish a standardized diet to lose weight in a healthy way.
This diet bets on the change of habits and on the consumption of varied and quality food. It is also recommended not to eat while watching television and to do 30 minutes a day of any physical activity. Below is an example of the Mayo Diet menu:
Breakfast:
- Natural lactose-free yogurt with a piece of cut fruit.
- ½ cup cooked oatmeal with two tablespoons raisins and ¼ peach or mango.
- Unsweetened tea or coffee
Lunch:
- Pasta with tuna or ham cubes, two cups of chopped carrots, two cups of chopped zucchini and low calorie mayonnaise.
- Mixed salad without dressing that can have rice or quinoa.
Dinner:
- Green salad with slices of tomato, onion and mushrooms
- 1 piece of toasted bread with honey or agave honey
- 1 cup of chopped mixed fruit
- Tea or coffee without sugar
Snack:
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1 apple or 1 cup of bell bell pepper strips
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2 tablespoons hummus
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4. Alternate Days Diet
The alternate days diet proposes a cleansing day and a diet day.. This diet bets on different measures than the others in the list. The type of food consumed is alternated.
One day is a cleansing day and one day is a diet day. In the first one there is a high consumption of fruits and vegetables, eliminating carbohydrates and meats to the maximum. In the second day the diet is more balanced.
4.1. Depurative day
Below is a sample menu for a cleansing day. To start with the slimming diet it is recommended to begin with this menu:
Breakfast:
- Decaffeinated coffee without sugar
- Orange juice
- Non-fat natural yogurt with oatmeal
Mid-morning:
- 1 apple
- 2 nuts
Lunch:
- Purifying vegetable broth (celery, parsley and onion)
- 150 g fresh cheese
- Carrot juice
Snack:
- 1 kiwi
- 2 nuts
Dinner:
- 1 bowl of cleansing vegetable broth
- 2 slices of ham or turkey ham
- 1 glass of red wine.
4.2. Diet day
After the cleansing day comes the balanced diet day. Now the feeding changes, and the most important thing is to take care that the foods that are consumed are low in sugar and fats. They can be exchanged for others similar to those in the following menu:
Breakfast:
- Decaffeinated coffee
- 2 slices of toasted bread with tomato and two slices of Serrano or Iberian ham.
Mid-morning:
- 2 tangerines
- 1 walnut
- Natural low-fat yogurt
Lunch:
- Complete mixed salad, including tomato, tuna in oil, hard-boiled egg, onion, asparagus and olives. Balsamic vinegar can be used as a dressing.
- 1 glass of wine.
Snack:
- 2 tangerines
- 1 walnut
- Natural yogurt without fat
Dinner:
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Grilled emperor with garlic and parsley and sautéed mushrooms.
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1 glass of red wine
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1 piece of dark chocolate.
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5. Gourmet Diet
The Gourmet Diet aims to eat healthy without forgetting the taste.. This diet considers the philosophy that it is important to enjoy the moment of the meal. The diet does not have to be boring or monotonous.
For this reason, the Gourmet Diet suggests that the best way to prepare food is by reducing fat, sodium and sugar. Below is a sample menu for this weight loss diet:
Breakfast:
- Exotic flavored tea or aromatic coffee
- Whole grain cereal with strawberries and chopped walnuts
Mid-morning:
- Soy cereal bar
- Two pieces of fruit
- 10 almonds
Lunch:
- Ensalada verde
- Arroz hervido con salsa de tomate
- Cualquier carne según el gusto, hervida o asada
Media tarde:
- Yogurt con frutas y avena con una cucharada de cacao puro
Cena:
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Sandwich de pan integral con mayonesa baja en grasa y pechuga de pavo asada
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Té sin azúcar
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Referencias bibliográficas
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Hwang, C., Ross, V. y Mahadevan, U. (2014). Popular exclusionary diets for inflammatory bowel disease: the search for a dietary culprit. Inflamm Bowel Dis, 20 (4), 732-741.
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Sasaki, T. (2017). Neural and Molecular Mechanisms Involved in Controlling the Quality of Feeding Behavior: Diet Selection and Feeding Patterns. Multidisciplinary Digital Publishing Institute (MDPI), 9 (10), 1151.
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Videon, T.M. y Manning, C.K. (2003). Influences on adolescent eating patterns: the importance of family meals. J Adolesc Health, 32 (5), 365–373.