While not as popular as the Keto diet, this low carb plan has a lot going for it. This is a moderate protein, moderate fat, low carb diet plan that limits carbohydrate consumption to 40 grams or less each day. This is similar the old Atkins Diet, which only allowed for 20 grams of carbs.
This plan is designed for those who have less than 40 pounds to lose but has been proven to work well even for those with more to lose. This is the diet Kim Kardashian used to lose 70 pounds after the birth of her baby. The diet limits you to 40 grams of net carbs and the food list is almost unlimited, making this diet extremely popular. Atkins 40 is a low carb diet. A recent long-term study found that people who ate fewer carbs burned more calories overall.
This appears to allow people to maintain their weight loss over a longer period of time. This is one of the big selling points of this diet, as most people start losing weight from the first day.
The body starts by losing water, then it starts burning fat for fuel. As you become closer to your goal weight, the number of carbs is slowly increased.
This makes it easy to stay on this plan, although some people lose interest. Some people find the 4 stages difficult to keep up with or they lose track of the days, but most people can follow this plan without trouble. If you don't consume the Atkins products, you eat the foods you normally consume, so other than eating less of high carb foods, very little changes.
This plan encourages protein consumption, which can be too much for some people to deal with. The Atkins bars are popular, but are processed foods, which should be avoided.
The Mediterranean diet is an eating style based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, the general idea is to consume a diet that is full of foods like vegetables, fruits, whole grains, beans, nuts and seeds, fish, and olive oil. While not a requirement for success, it is worth noting that other elements of the Mediterranean diet involve sharing meals with family and friends, enjoying a glass of red wine and being physically active.
Overall, the Mediterranean Diet is aimed at being a lifestyle rather than a true diet. Numerous studies have found that people lose weight and keep it off when following this diet plan, even when it is followed for years. This diet can be difficult for many people as there are no guidelines as to how many calories you can consume.
The consumer will need to figure out calories and portions for themselves. Since most of this diet relies on fish, olive oil, and fresh vegetables, it can be fairly pricey, when compared to junk foods.
There is no denying, however, that this diet tastes pretty darn good, especially if you love to cook with spices and love seafood. This diet features lots of whole grains and produce that is full of fiber, not to mention tasty olive oil based dishes. Most people find this diet very, very satisfying. Besides losing weight, this diet plan can help to prevent many diseases, especially heart disease.
Sometimes referred to simply as The Keto Diet, this eating plan is becoming more popular by the day. Essentially, it is a very low carb diet, but its focus is more on high fat than on protein. Like the Atkins diet, the Ketogenic diet, sometimes called the Keto Plan, focuses on putting the body into a natural state of ketosis, where the body begins burning fat for fuel, rather than the carbs you consume.
Unlike the Atkins diet, this is a very low carb plan, calling for only 20 grams per day, but with its high fat and moderate protein levels, most people become addicted to how great this diet makes them feel. This plan is extremely effective, as consuming 20 grams of carbs will have almost everyone losing weight from day one. As with any restrictive diet, people become bored or feel that they are missing out on their favorite foods.
There are no real calorie restrictions, so while difficult, cause some people to eat more than they should, preventing weight loss. While there are no special foods or containers to buy, the cost of organic meat and vegetables can be expensive, although this is outweighed by the lack of bread, pasta, sodas, etc.
For those who love meat, eggs, and fats such as cheese and nuts, this diet gets high ratings. If you aren't a fan of meat, this diet is not for you.
Moderate levels of protein and high fat consumption makes gives this diet a 5 out of 5-star rating, since these are what make people feel truly satisfied with their meals. While some processed foods are allowed, overall, this diet gets high ratings from health experts as it has numerous health benefits, such as lower blood pressure, fights cancer, and reduces blood sugar levels. The idea behind the Paleo Diet is that, by eating the way our ancestors think caveman ancestors did, we will not only lose weight, but have better health overall.
Sometimes called the Stone-Age diet, this plan eliminates processed foods and gains, along with very limited amounts of fruits and other foods that cave men would not have had access to, such as dairy products, beans, potatoes, and coffee.
There are multiple support groups for advice, not to mention thousands of online recipes. While no one is quite sure if our ancestors in Paleolithic times ate wild grains or legumes, the thought here is that our digestive system has not changed that much over thousands of years, which is why we gain weight and are plagued by obesity related disease.
Many people are enthusiastic about going "cave man style", especially after losing some initial weight. Unfortunately, most people find it very difficult to go without seemingly basic items, such as salt, bread, and alcohol. People often get bored or tired of the difficulty of this plan and cheat frequently or stop using it altogether. Meals can generally be planned in advance, since they are cooked at home from scratch.
Some people find this very inconvenient, however. There are no denying that organic and grass-fed meats, along with organic everything will cost more than processed foods. Jenny Craig Top performer Lose 4.
Atkins Diet Low-carb diet 0. Click here for the lowest price. Nutrisystem, one of the most well known, and longest-running, names in weight loss, and for good reason. They focus on small portions and frequent meals to help you lose weight and develop good habits to keep that weight off. Nutrisystem is a 4-week diet plan where you will enjoy a variety of delicious, chef-created meals delivered right to your door.
Towards the second half of the program, you will begin to introduce flex meals and learn healthy meals you can cook for yourself to develop healthy habits moving forward:. They take all the guesswork out of dieting and make it as easy as possible on you to lose weight. Their meals are perfectly balanced with plenty of healthy, lean protein, high fiber to keep you full, low carb, and low sugar. With a variety of diet plans for all sorts of lifestyles and dietary needs, Nutrisystem is designed to help you lose weight without starving yourself.
The Mayo Clinic diet comes backed with the support of one of the top medical centers in the world. The diet program is focused on eating simple, healthy, delicious meals in moderation. The diet is broken up into 2 phases. The first is an intensive start to the plan which helps you lose up to six to ten pounds. This phase is also focused on habits. The Mayo Clinic Diet puts your health in your hands. You get access to the diet plan itself, and a huge library of recipes, fitness plans, and information that will help you craft a healthy lifestyle for yourself.
The South Beach Diet makes it as easy as possible to lose weight. They deliver delicious, ready-to-eat, meals right to your door. The majority of their programs are 4 week programs, with 3 phases. The first phase jumpstarts your diet and your metabolism to prime your body for weight loss. The second phase focuses on developing healthy habits while continuing the weight loss started in phase 1.
The third phase is all about transitioning from diet to life. You will learn how to put the South Beach Diet principles into practice in your everyday life, and continue your weight loss journey on your own. The South Beach Diet is simply an excellent diet plan that has been shown to help many people reach their goals.
Among commercial weight loss plans reviewed by independent scientists, Jenny Craig is a top performer. With weight loss rates of 2. This makes it easy to follow, but if you have health issues like metabolic syndrome, you might need a different plan that cuts back on sugars and refined carbs. If you want to lose a lot of weight fast, the HMR program is the way to go. The Atkins Diet was one of the original low-carb diets to gain popularity.
According to independent scientific research, studies vary on its efficacy: depending on which one you look at, the benefits range from a meager 0.
One drawback, according to a meta-analysis of weight loss programs, is an increased rate of constipation among Atkins Diet adherents 1. The Zone Diet takes a low-carb approach to weight loss and combines this approach with a frequent-eating strategy to keep the body feeling full and prevent food cravings.
One study published in the Journal of the American Medical Association found that it outperformed the Atkins Diet and Weight Watchers over the course of a year, but other research on its efficacy is lacking 2.
Despite its fad-diet name, the Flat Belly Diet takes a very sound nutritional approach. The Whole30 diet is paleo on steroids. It recommends eliminating sugar, grains, legumes, dairy, soy, and alcohol completely from your diet for a month. This will almost certainly be effective, since it will force you to eat pretty much only meat, fruits, vegetables, nuts, and eggs. The real question is whether you can maintain such an aggressive diet indefinitely. Adherence to this program is low, which is why it ends up at the bottom of the rankings.
Best weight loss program overall: Nutrisystem. In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated 32 , Summary Low-carb diets restrict your carb intake, which encourages your body to use more fat as fuel.
They can help you lose weight and offer many other benefits. The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.
How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar , and dairy, though some less restrictive versions allow for some dairy products like cheese. Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat 34 , 35 , For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.
Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content 38 , Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol , and triglyceride levels 40 , Downsides: Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.
Summary The paleo diet advocates eating whole foods, similarly to how your ancestors ate. Studies show that it may aid weight loss and reduce heart disease risk factors. How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients — protein and carbs. Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss 42 , 43 , 44 , An analysis of 33 studies including over 73, participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day 22 , 46 , Ultra-low-fat diets have been shown to be successful, especially among people with obesity.
Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes 49 , 50 , Downsides: Restricting fat too much can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health.
Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome Summary Low-fat diets restrict your intake of fat, as this macronutrient is higher in calories than protein and carbs.
Studies have linked low-fat diets to weight loss and lower risks of heart disease and diabetes. The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat. Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss How it works: The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.
Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited. Additionally, the Mediterranean diet restricts refined grains, trans fats, processed meats, added sugar, and other highly processed foods.
For example, an analysis of 19 studies found that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 8. That's up five points from just seven years ago. WW, formerly Weight Watchers, actually tied for the 1 best weight-loss diet in U. Panelists praised WW's method of allowing you to eat what you want and adopt healthy lifestyle habits. Not familiar with the flexitarian diet?
This can be a great long-term lifestyle approach. Sign up for the Eat This, Not That!
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