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6 Best Proven Weight Loss Programs, According To Experts

6 Best Proven Weight Loss Programs

Are you planning to lose some weight before the new year begins? But do you appear completely perplexed? Experts say that changing your diet pattern helps you lose weight and keeps your mind fit. It also allows you to eat various food groups and helps make your gut strong.

Here you will find the most effective weight-loss programs that can completely transform your body. Remember that 70% diet and 30% exercise can help you reach your goal.

How to choose a new diet?

First, choose a suitable diet based on your needs and requirements. Choose an all-food diet over one that focuses on food elimination.

Keep these vital points in mind when choosing a diet for yourself.

  • Is the diet overly restrictive? Can you able to follow this for a lengthy period?
  • Will you be able to live your life with this new diet plan?
  • Will you be adequately nourished with this new diet?

Following a new diet plan will offer you many challenges. But a good diet will have many components that become part of your lifestyle and help you get back into your previous shape.

Here are 6 proven ways to lose weight without any needless diet or exercise. Also, all of them are established and gleaned from science

Six Best Weight Loss Plans

1. DASH Diet

The DASH diet is a low-sodium diet. It helps control hypertension. The DASH diet includes fruits, vegetables, whole grains, and low- or nonfat dairy and limits saturated fat and dietary cholesterol. This diet certainly enhances your health and helps you lose weight. A recent study says that obese adults following the DASH diet helped them lose weight, decrease body fat, and improve body conditions.

2. Weight Watchers Brunch Diet

It is one of the oldest diet programs. Weight Watchers (WW) is a plan that helps you make the right food choices and be active. You also have zero-point foods such as fruits and vegetables and lean proteins. Protein options include fish, tofu, beans, eggs, and chicken breast. The goal is to lose 1 to 2 pounds (0.5–0.9 kg) each week. Research says this diet is effective for losing weight and suitable for beginners.

3. Vegan Diet

Move a step further from the traditional vegetarian diet, i.e., the vegan diet. The vegan diet is all over the place these days. This diet talks about eliminating animal products, including dairy, eggs, and honey. While many choose this lifestyle for environmental reasons, some people also look to the vegan diet for weight loss. In the new era of plant-based meats, veganism is easier to follow. Eat vegan foods like leafy greens, fruits, and plant-based proteins. Studies confirm that people on a plant-based diet have a lower average BMI.

4. Intermittent Fasting

Another modern diet plan is intermittent fasting. In this plan, you can follow different periodic fasting plans. Some people eat five days a week and consume a very low-calorie diet on the other two days. Others practice intermittent fasting, which involves eating within an 8-hour window or 16-hour window. A study found that people who did intermittent fasting lost weight faster.

5. Keto Diet

It is another popular diet plan. On this plan, have good fat, high protein, and low carbs. When you follow this, your body enters a state of ketosis, with no carbs to burn off for energy. Your cells start burning off stored fat. But keeping your body in a crisis state is not a viable long-term plan. This diet plan works for young adults.

6. Mediterranean Diet

Mediterranean-style diets include healthy fats such as avocados, nuts, and fish. It also adds plenty of beans, fruit, leafy greens, whole grains, and even a little red wine. You can eat cheese in moderation, but limit the red meat to once a week.

The immediate appeal of the diet is that it reduces your risk of chronic diseases. Studies have found that following a traditional Mediterranean diet can result in weight loss of about 5–10% of body weight over 12 months. This diet is simple to follow because the food is tasty.

The Bottom Line

There are numerous weight loss programs available on the internet. However, don’t get all diet plans mixed up. Confer with a professional expert first and then follow their recommendations. Take their suggestions, and then follow a diet plan that is realistic, sustainable, and backed by research.

Be sure to have healthy habits, regular physical activity, and mindful eating. These changes to your daily routine will maximize weight loss and enhance your overall health.