Following a diet is the most effective way to lose weight.. However, there are many “miracle diets” that promise rapid and substantial weight loss but compromise health. Maintaining your ideal weight should not involve such risks.
There are several healthy diets with proven efficacy that do not gamble with your health. This article presents the healthiest diets available to lose weight in a healthy way. It is enough to review some of them to find the one that best suits each case.
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The 6 healthiest diets to lose weight in a healthy way.
The perfect formula to lose the extra kilos is a proper diet and constant exercise.. There are no hidden tricks or miracles: you have to consume the necessary calories according to your lifestyle and burn excess calories with exercise.
The healthiest diets for weight loss are those based on a balanced diet. It can be low in calories but with enough nutrients so that the body does not suffer a decompensation. The following are the healthiest diets for weight loss.
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1. Mediterranean diet
The Mediterranean diet is one of the most recommended by nutritionists.. It is recommended to adopt it as a daily way of eating, like all healthy diets. Weight loss is slow but very effective.
This diet is one of the healthiest diets to lose weight because it is based on eating very healthy products. It contemplates a high consumption of vegetables, legumes and fruits, above the rest of the foods, and although carbohydrates are ingested with bread, pasta and cereals, this intake is lower.
The low consumption of red meat is a fundamental characteristic of this diet, replacing it with white meat and fish. Olive oil is a must, as well as drinking water and wine in moderation.
Refined sugars should be eliminated (or their consumption should be very sporadic). Undoubtedly, adopting this diet is adopting a healthy lifestyle.
2. The Zone Diet
The Zone Diet is very effective in controlling glucose and insulin levels.. Although it is a diet suitable for everyone, it is highly recommended for those who have problems with high sugar levels and want to prevent metabolic diseases.
In order to follow the Zone Diet, the consumption of carbohydrates, proteins and fats must be visualized in percentages. The 40% of the plate corresponds to carbohydrates that should come from fruits, salads, vegetables, rice or pasta.
Another 30% is raw protein such as eggs, tofu or dairy products. The remaining 30% corresponds to monounsaturated fats such as nuts, avocado and olive oil. Another characteristic of this diet is that you should eat 5 meals a day.
Although it is a very healthy and low-risk diet, it is recommended to consult a nutritionist to adjust the amounts according to the characteristics of each person.
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3. The DASH Diet
The DASH Diet is ideal for people suffering from high blood pressure.. It was developed by the American National Institute of Health and its name comes from the acronym: Dietary Approaches to Stop Hypertension.
Although this diet was not originally created for weight loss, it works very well for that purpose. Saturated fats, refined sugars and refined carbohydrates are totally prohibited in this diet, and salt and alcohol should be consumed in very small amounts.
The DASH diet is based on a high consumption of fruits, vegetables and low-fat dairy products. In smaller quantities, cereals, (they should always be whole grains), meat, fish and legumes can be consumed. The objective is to increase the consumption of fiber and mineral salts and to reduce fats.
This diet emphasizes the importance of not smoking and drinking alcohol in excess. It is also complemented with an exercise routine.
4. The TLC Diet
The TLC Diet promotes a change towards a healthy lifestyle.. TLC stands for “Therapeutic Lifestyle Changes”. It is a program that promotes dietary choices that reduce cholesterol levels.
It is a flexible diet that bets on a minimum reduction or total elimination of saturated fats such as those contained in processed foods, fried foods, dairy products and fatty meats. All other types of food can be consumed as long as portions are carefully controlled.
The objective of the TLC Diet is to lower the levels of bad cholesterol in the blood. By carrying out this process, the elimination of excess fat in the body is favored, and in this way weight is lost in a healthy way.
This diet, like the others in the article, promotes the change of diet to a healthier one over the idea of dieting only for a few days.
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5. Flexitarian Diet
The Flexitarian Diet is based on a vegetarian diet that allows occasional meat consumption.. The word “flexitarian” comes from the combination of “flexible” and “vegetarian”, and refers to a diet where the consumption of any type of meat is minimized.
The vegetarian diet is a healthy alternative to lose weight, and it is based on a high consumption of green and natural foods. In the Flexitarian Diet there is a minimal and sporadic consumption of meat.
In addition, the Flexitarian Diet is considered one of the healthiest diets; the high consumption of vegetables and fruits reduces the probability of suffering from hypertension, diabetes and cancer, in addition to increasing life expectancy.
The sporadic consumption of meat allows those people who wish to eat a healthier diet not to be afraid of eating a vegetarian diet. They know that at some point they are allowed a portion of meat.
6. The Mayo Clinic Diet
The Mayo Clinic Diet was created by the Mayo Clinic as a form of healthy eating. as a way of healthy eating. The Mayo Clinic research center developed this diet with the objective of losing weight and adopting a healthy lifestyle.
To follow the regimen they developed a food pyramid. Fruits, vegetables and whole grains are the foods that can be consumed in abundant quantities as long as they do not exceed 1200 calories per day.
The Mayo Clinic Diet also has a plan to help change negative habits. It is about replacing them with other positive habits that help to have a healthy life (in addition to losing weight).
If followed well, between 2 and 4 kilos can be lost during the first two weeks. After that, the weight loss is not as marked, but it is constant and safe. It also has a maintenance plan to help you maintain your ideal weight.
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Bibliographic references:
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Mulet. J.M. (2018). what is healthy eating: the most widespread doubts, myths and deceptions about food. : Ediciones Destino.
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González, M. (2013). Dieta mediterránea. Jaén: Alcalá.
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Hwang, C., Ross, V. and Mahadevan, U. (2014). Popular exclusionary diets for inflammatory bowel disease: the search for a dietary culprit. Inflamm Bowel Dis, 20 (4), 732-41.
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Videon, T.M. and Manning, C.K. (2003). Influences on adolescent eating patterns: the importance of family meals. J Adolesc Health, 32 (5), 365-373.