If you aim toward weight loss, then comments like – ‘stop eating this’, or ‘this isn’t good for you’, must have passed through your ears. But who guarantees that restricting food intake helps in losing weight?
Well, restrictions may not always work for everyone, but one thing that can is planning a healthy diet. A dietary plan does not always mean eliminating food. It is a well-planned structure that replaces your usual diet with a goal-driven diet. As for weight loss, you’ll need a calorie-controlled diet plan.
Furthermore, changing your diet plan has numerous health benefits other than just weight loss. It can significantly impact your lifestyle and help you live a healthy and happy life.
Therefore, to help you out further, we will be discussing easy ways to lose weight while still being able to eat the foods you love.
How To Plan a Diet For Weight Loss?
The first step is to identify your daily calorie needs. This is based on your current weight, height, age, and activity level. To get the figures you can use an online calorie calculator or you can consult with a dietitian.
Once you know your daily calorie needs, you will want to create a meal plan that is 500-600 calories less than your needs. Your meal plan can have three balanced meals and two snacks. Each meal should have lean protein, complex carbohydrates, and healthy fat. Also, the snacks can be anything from fruit to nuts to yogurt.
When creating your meal plan, it’s essential to include foods you enjoy. This will make it easier to stick in the long run.
However, if you are struggling to come up with ideas for a diet plan, we’ve got you covered. Below we have a few weight loss diet plans to get you started.
5 Best Diet Plans For Weight Loss
There are various diet plans available for weight loss. However, not all diets are created equal. Some diets are more effective than others and have more health benefits.
Here are some diets for weight loss that are not based on strict meal plans:
The Mediterranean diet is one of the most popular and well-researched diets out there. This diet is inspired by the traditional eating habits of people living in the Mediterranean region.
The distinctive point between the Mediterranean and other diets is that instead of focusing on calorie count, it focuses on including healthy foods. It focuses on the inclusion of healthy fats, fruits, whole grains, vegetables, and lean protein. The Mediterranean diet is low in unhealthy fats, sugar, and processed foods, i.eIt’s a calorie deficit diet.
Moreover, a study on weight loss has shown that calorie deficit diets play a crucial role in weight loss. According to the research, a deficit of 1500 calories per day can help you lose weight, which this plan delivers adequately.
IF is a diet strategy where you consume the required daily calories in a shorter time window. For example, you may eat all your calories within an 8-hour or a 4-hour window. And further, you keep fast for the rest of the time.
There are different intermittent fasting methods. But the popular one is the 16/8 method, where you fast for 16 hours and have an 8-hour eating window.
There are many health benefits of Intermittent Fasting, such as reducing inflammation, improving heart health, lowering blood sugar levels, etc. It is also a very effective way to lose weight. A study on IF showed that people who followed the 16/8 method lost more weight and body fat than those who didn’t follow it.
Additionally, you can check more information about intermittent fasting at dofasting.com.
WW Diet Plan (Formerly Weight Watchers Diet)
The WW diet plan was formerly known as Weight Watchers and has been around for a long time. It’s a diet company that provides a myWW+ program to users for weight loss.
It has no limitations on food groups, and people who follow a WW plan must eat the specified number of daily points to achieve their objective weight. The points are assigned to foods based on saturated fat, calories, protein, and sugar. You can eat whatever you want within the range of points assigned to you daily.
A study on non-surgical weight loss methods depicted that people following the WW diet lost more weight than those who weren’t on a diet. It is an excellent nutritional choice, and even the programs are not costly either.
The Mediterranean-DASH Intervention for Neurodegenerative Delay is a diet that was specifically designed to prevent cognitive decline, such as Alzheimer’s disease. It is a combination of the Mediterranean and DASH diets.
However, the Franciscan health organization’s research depicts that people who followed the MIND diet lost a good amount of weight. As the diet focuses on lean proteins, it changes eating patterns which eventually helps in weight loss.
It focuses on including healthy foods such as vegetables, fruits, whole grains, nuts, legumes, olive oil, and fish. It also recommends a limited intake of unhealthy foods such as red meats, processed foods, sweets, and sugary drinks.
The vegan diet is a plant-based diet that excludes all animal products. This includes meat, dairy, eggs, and honey.
However, many people think that a vegan diet means eating potatoes, pasta, and candy can help you lose weight. But that’s not exactly true. You need to eat low-carb and low-calorie food like green leafy vegetables, fruits, and plant-based proteins.
Also, people who follow a vegan diet generally have a lower body mass index (BMI) than those who don’t. An NCBI study showed that people who followed a vegan diet for 18 weeks lost more weight and body fat than those on a conventional diet.
Moreover, vegan diets are high in fiber, which helps with weight loss, and they’re also low in saturated fat and cholesterol. They’re also high in antioxidants, vitamins, and minerals. Additionally, vegan diets are anti-inflammatory, which can also help with weight loss.
To reach the desired weight, you not only have to do physical training but also eat nutrition while exercising. Your diet determines your body looks, so it’s essential to choose the right one. The above-given diets are great for weight loss, and you can’t go wrong with any of them. However, consult a health professional if you’re not sure which diet is best for you.