Today we will talk about What is the best diet plan for weight loss in 2021. A few days ago, a diet doctor, a well-known diet website in the United States, also made a ranking.
This ranking, led by American cardiologist Bret Scher and registered dietitian Franziska Spritzler, found a lot of research support and data, and this time the ketogenic diet ranked first.
Top 10 weight loss diet methods 2022
1. The ketogenic diet
Yes, that's right, the ketogenic diet ranks first in all aspects.
The ketogenic diet is to take in very few carbohydrates (less than 50 grams) so that the body no longer uses glucose as the main energy source, but mainly uses fat (eaten fat or fat stored in the body) for energy.
Also get enough protein (meat, fish, eggs, cheese, or tofu), high-quality fats such as butter, olive oil, vegetables, nuts, and low-sugar berries.
In a comparative study of low-carb diets, low-fat diets, and other diets, it was found that low-carb diets had the best effect in reducing body weight and fat.
In one study, following the non-caloric restriction of overweight adults ketogenic diet in the 24 weeks reduced the 26 lbs (12 kg ) and 5.8 percent of body fat, low-fat diet is to limit calorie-reduced 14 lbs (6.5 kg ) and 2.8% of body fat.
The reason why the ketogenic diet is effective for weight loss is that it suppresses appetite and allows people to eat less naturally. Of course, in addition to losing weight, the ketogenic diet can also bring many health benefits.
For example, when people with two types of diabetes take a ketogenic diet, they can effectively improve blood sugar, and quickly reduce or even stop using diabetes drugs.
Compared with other diets, the scientific ketogenic diet can also reduce triglycerides, increase HDL cholesterol levels, and increase the size of small and dense LDL.
Of course, the ketogenic diet is not perfect.
- Advantages of the ketogenic diet
In weight loss, it is more effective than other diets. It can suppress appetite and cause weight loss without any feeling of calorie restriction or hunger, and significantly improve blood sugar and other metabolic indicators.
- Disadvantages of the ketogenic diet
It is more restrictive than some other diets (including moderate low-carbohydrate diets), eating less sugar and carbohydrates, leading to withdrawal reactions, poor compliance, and many people can’t stick to it.
It may cause side effects such as ketone flu at the beginning, and medical supervision of people taking diabetes or blood pressure medication is required.
2. Low-carb diet
A low-carb diet can consume about 50-130 grams of total carbohydrates per day, which is more than a ketogenic diet, but less than the 200-300 grams of carbohydrates most people consume per day.
A low-carb diet can take in all the foods in a ketogenic diet, such as meat, eggs, root vegetables, fat, berries, and some foods with slightly higher carbohydrate content, such as roots and other foods with a small amount of starch.
In a review of an 8-week-2 year trial, the researchers concluded that a low-carb diet has a better weight loss effect than a low-fat diet.
In a 2014 trial, 148 people were assigned to eat less than 40 grams of carbohydrates per day. Compared with the low-fat diet group, the low-carbohydrate group lost about 12 pounds (5.3 kg), which is low-fat More than twice as much as the diet group.
There are some studies, limited water heating capacity of a low-carbon diet, dietary restrictions than those calorie low-fat diet weight people lose more.
Some studies have found that low -carbohydrate diets are also superior to low-fat diets and other dietary interventions in reducing blood sugar levels in diabetic patients.
For example, an 18-month trial proved that after taking a low-carbohydrate diet for type 2 diabetes patients, HbA1c was reduced by 1.6%, and compared with low-fat subjects, it was able to significantly reduce the dose of diabetes drugs.
The results of a two-year trial found that losing weight through a low-carb diet can help reduce the number of arterial plaques in patients with heart disease.
In addition, a low-carb diet is beneficial to reduce indicators of heart disease risk, especially triglycerides and blood pressure.
- Advantages of a low-carb water diet
Compared with other diets, the weight loss effect is better. Compared with the ketogenic diet, it is less restrictive and has fewer side effects. It can significantly improve blood sugar and other metabolic indicators.
- Disadvantages of the low-carb diet
There may be no appetite control like a ketogenic diet, and medical supervision of people taking diabetes or blood pressure medications is required.
3. Intermittent fasting
Intermittent fasting includes prolonged non-eating, time-limited diet (skip 1-2 meals a day), and fasting every other day (fasting one day, fasting the next day, or eating less).
Unlike other weight loss programs, intermittent fasting only limits when you eat, not what you eat.
Many studies have found that they are as effective as daily calorie restriction in terms of reducing fat and improving health indicators.
A review of a clinical trial found that although fasting every other day or long-term calorie intake can reduce weight and fat, people who fasted every other day retain more muscle than people who eat a low-calorie diet every day.
A 2019 trial review found that compared with a control diet, intermittent fasting can lower blood sugar and increase insulin sensitivity.
In a trial, two groups of patients with type 2 diabetes were given intermittent fasting and calorie restriction diets for one year and finally found that both groups effectively controlled blood sugar.
One problem with intermittent fasting is that people can eat whatever they want during non-fasting periods, and some people may overeat.
But in any case, no matter how often you eat, getting enough basic nutrients (especially protein) and limiting foods with low nutrient density is essential for sustainable weight loss and overall health.
If you want to fast intermittently, try to choose foods with high nutrient density when eating.
- Advantages of light fasting
Compared with long-term calorie restriction, it is more effective for weight loss, does not limit the type or quantity of food during the eating window, and reduces the time for preparing, eating, and cleaning after meals.
- Disadvantages of light fasting
For some people, it may be difficult to fast for tens of hours, and it may cause some side effects. Medical supervision of people with diabetes or blood pressure medications may be required.
4. Mediterranean diet
The Mediterranean diet mainly eats vegetables, fruits, whole grains, fish, beans, nuts, olive oil, moderate amounts of meat, eggs, dairy products, and a small amount of alcohol.
In one study, people who followed a Mediterranean diet within four weeks reduced 7.5 lbs (3.4 kg) and 2.74% of body fat.
Studies have found that the Mediterranean diet is more effective than a low-fat diet in terms of weight loss, but a low-carb diet is more effective in terms of weight loss.
In 2015, a Mediterranean diet trial was conducted on patients with type 2 diabetes. Researchers found that compared with a low-fat diet, the Mediterranean diet was more effective in lowering blood sugar, HbA1c, and lowering risk factors for heart disease.
The results of a two-year trial found that following the Mediterranean diet to lose weight can potentially reduce the number of plaques on the arterial walls of heart patients.
Better weight loss than a low-fat diet, and may improve blood sugar levels and other metabolic indicators
The weight loss effect is not great, and calorie restriction may be needed to reduce weight. Compared with the low-carb diet, the metabolic benefit is not big.
5. Primitive diet
The basic idea of the primitive diet is to eat food that can be eaten by prehistoric ancestors about 10,000 to 2 million years ago. The food eaten includes meat, fish, fruits, vegetables, tubers (potatoes and yams), nuts, and seeds.
Not only must avoid processed foods, refined flour, and sugar, but also whole grains, dairy products, and legumes. This diet focuses on using natural foods to improve and prevent metabolic diseases.
2019, researchers found that in 11 trials there are nine tests, the original diet than people who eat a regular diet weight mitigated more.
In some trials, it was found that people on a primitive diet had greater improvements in blood glucose, insulin sensitivity, and triglyceride levels.
Because the primitive diet provides a variety of animal and plant foods, people who follow this diet are less likely to suffer from nutritional deficiencies. The possible exception is calcium deficiency caused by not ingesting dairy products.
However, the intake of calcium sources in non-dairy products (such as canned salmon or sardines, almonds, and green leafy vegetables) can meet the calcium requirement in a primitive diet.
In addition, some people may be deficient in iodine because iodized salt is not allowed in the original diet. Regular consumption of fish and shellfish can help prevent iodine deficiency.
- Advantages of the original diet
May produce moderate weight loss, emphasize nutrient-rich, minimally processed foods, and improve blood sugar levels and insulin sensitivity compared to low-fat diets.
- Disadvantages of the primitive diet
It is not conducive to eating out, because the primitive diet allows potatoes and honey, and it is difficult to improve the blood sugar level of people who are sensitive to carbohydrates. Care needs to be taken to ensure adequate intake of iodine-rich seafood and non-dairy calcium sources.
6. Vegan diet
In a vegan diet, avoid eggs, meat, fish, dairy products, and gelatin (from animal bones and skins).
Vegetarian staple foods include beans, grains, nuts, seeds, vegetables, and fruits.
In general, among overweight people and patients with type 2 diabetes, a vegan diet has a better weight loss effect than a standard diet.
In a 16-week trial, 122 overweight adults who ate low-fat vegetarian diets lost an average of nearly 14 pounds (6.4 kg), reduced body fat by 10%, and were more sensitive to insulin.
A six-month trial comparing different types of non-calorie-restricted plant-based diets found that participants who ate vegetarian food lost more weight than those who ate vegetarian and semi-vegetarian diets.
Some studies have found that a vegan diet can lower blood sugar and insulin levels, and reduce the risk of heart disease.
However, a vegan diet requires vitamin B12 (only found in animal food). In addition, people who eat a vegan diet are at higher risk of protein, vitamin D, calcium, iron, and zinc deficiencies.
In order to maintain the health of a vegan diet, it is important that every meal should have sufficient sources of protein (beans, nuts, seeds) and vegetables, and take supplements according to actual needs.
- Vegetarian advantages
Compared with other diets, weight loss is better, and there is usually no need to specifically restrict calorie intake. It may lower blood sugar, insulin, and low-density lipoprotein cholesterol levels. It may be cheaper than a diet of meat, seafood, and other animal products.
- Vegetarian Disadvantages
For some people, it may be difficult to consistently meet protein and other nutritional needs; additional vitamin B12 and other possible nutrients are required, and it may be difficult to have dinner or socialize with friends of non-vegetarians.
7. Not strictly vegetarian
Non-strict vegetarian diet, do not eat meat, but can eat some animal products, such as egg-milk vegetarians can eat dairy products and eggs, and dairy vegetarians can eat dairy products but not eggs.
Vegetarian trials have found that this diet may help some people lose weight. However, there is insufficient evidence that a vegetarian diet can effectively reduce weight in the long term.
In 12 trials, people who ate vegetarian diets initially lost an average of 4.4 pounds (2.2 kg) more than those who ate meat and high-carbohydrate diets. However, in trials that lasted 1 year or more, vegetarian and non-vegetarian diets The weight loss is similar.
Similarly, in an experiment, 118 overweight adults were on a 3-month calorie-restricted vegetarian diet and a calorie-restricted Mediterranean diet, both of which lost about 4 pounds (1.8 kg), but the vegetarian diet reduced the weight. Density lipoprotein cholesterol levels, the Mediterranean diet reduces triglyceride levels.
May cause moderate weight loss. Compared with a vegan diet, it is less restrictive and easier to eat, which may lead to a moderate improvement in blood sugar and heart health indicators.
Calorie restrictions may be required to reduce weight. Compared with meat-containing diets with similar nutrients, it is less likely to improve diabetes control. Compared with meat-containing diets with the same nutrients, it may reduce the risk of heart disease. Sex is greater.
8. DASH diet
The DASH diet is to lower blood pressure, limit the intake of sugar and saturated fat, and also limit the intake of sodium.
Mainly consume the lowest processed foods high in potassium and other minerals, such as fruits, vegetables, whole grains, lean protein, and low-fat dairy products.
Although the main focus of the DASH diet is to lower blood pressure to reduce the risk of heart disease and stroke, some studies have shown that it can help people lose weight.
A review of 13 trials found that compared with the control diet, the DASH diet had a better weight loss effect, with an average loss of 3 pounds (1.4 kg) on average.
In an 8-week trial of fatty liver patients, participants on the restricted diet DASH diet lost 8 pounds (4.8 kg), while participants on the restricted diet control diet lost only 5 pounds (2.3 kg). ).
Moreover, compared with the control group, the DASH diet group had greater improvements in liver enzymes, insulin sensitivity, triglycerides, and inflammation markers.
A review of 50 trials conducted in 2020 found that the DASH diet can slightly lower blood pressure compared to the control diet.
But when the daily sodium intake is not less than 2400 mg, the DASH diet has the best effect in lowering blood pressure.
Compared with other calorie-restricted diets, it will produce equal or better weight loss effects, allowing a variety of processed foods, will slightly lower blood pressure, and may improve certain indicators of metabolic health
If you want to lose weight, you need to limit calories appropriately. Due to the low fat and salt content, it may be challenging to carry out for a long time, and it is unlikely to lower blood sugar levels.
9. WW (Watch Watcher) weight-loss method
The WW (called Huili Light Body before 2018) diet takes the calories of food as a point value.
Many fruits, vegetables, legumes, and lean meat protein have a point value of zero. People are encouraged to eat more of these foods. A person can eat up to 100, 200, or 300 points of other foods every day.
In a 2016 trial, adults with prediabetes who followed the WW points program lost 5.5% of their weight within 12 months, while adults who followed the guidelines of the National Diabetes Education Program lost only weight By 0.2%.
Also, in a study of 297 overweight adults, those who followed the “Huiqing Body” online diet lost 6 pounds (2.7 kg) in 3 months, while those who did not join the “Huiqing Body” "People who eat and drink have lost 3 pounds (1.3 kg).
It may lose an appropriate weight without restricting any food. The point system encourages the consumption of essential nutrients.
The weight loss effect is limited, and there is little public evidence to support its improvement of health indicators. It requires a certain fee to join the WW online diet plan.
10. Zone diet
The regional diet was created by Dr. Barry Sears. It is mainly about eating a specific nutrient ratio for each meal, namely 40% carbohydrate, 30% protein, and 30% fat.
For regional diets, choose low-glycemic index carbohydrates (such as vegetables, sweet potatoes, apples), lean protein (chicken breast, fish, egg white), and unsaturated fats (olive oil, nuts).
However, to date, there have been few studies on the effects of regional diets on body weight and health.
In a small study, Italian researchers reported that participants who followed a regional diet and supplemented with omega-3 fatty acids lost more body fat than participants who followed standard dietary recommendations and supplemented with omega-3 fatty acids.
There is a certain weight loss, allowing a variety of processed foods, high protein, and other essential nutrients.
Limited public evidence supports its weight loss effect, and limited public evidence supports its benefits to metabolic health.
This ranking is mainly for weight loss, so the ketogenic diet is ranked first. There is no problem. In fact, everyone can try different ways to lose weight.
Although some diets are better for weight loss and some diets are less effective for weight loss, no diet plan is suitable for everyone.
These 10 effective weight loss methods are just a reference for readers and friends. You will find that these 10 effective weight loss methods emphasize the need to eat more all-natural nutritious foods with the least processing, and avoid eating refined flour and sugar.
When we reduce our intake of refined carbohydrates, our weight will naturally gradually decrease, and our weight will gradually decrease to a normal weight, eating healthier and healthier, and our body will naturally get better and better.
The advantages of the ketogenic diet, you will naturally reduce your appetite, lose weight better, and have other health effects, but it is recommended to practice scientific ketogenesis.
Whether it’s low-carbon or ketogenic, it’s best for you.
I hope you can find a diet that you like and can stick to. If you view diet as a long-term healthy lifestyle, rather than a short-term problem-solving diet, then losing weight and staying healthy is a natural thing.
Scientifically proven diet for weight loss: 10 dietary principles
1. Reasonably arrange three meals a day
Three meals a day can not be less, this is the basic principle of a scientific weight loss diet. Only by eating three meals well can the body maintain balanced nutrition.
2. Pay attention to the combination of staple food and complimentary food
With too much attention to the amount of intake, many people will reduce the intake of rice and other starches during the weight-loss period, and take the staple food to half, thereby doubling their hunger.
Correct your own concept of weight loss, pay attention to the reasonable combination of three major nutrients, and ensure balanced body nutrition is the basis for weight loss.
3. Eat more and a small amount
Don’t go on a diet. You can control your food intake. You don’t need to over-calculate the calories of the food. You can eat more and smaller meals so that you won’t feel hungry or gain weight easily.
4. Dietary fiber
Dietary fiber food is the best fat reduction artifact, not only can increase the feeling of fullness, but also eat it without getting fat.
5. Large, medium, and small way
Large breakfast, lunch, and small dinner are the most scientific diet arrangements.
6. Less oil, less salt, and less sugar
High salt content is not conducive to weight loss. Too much salt can easily lock in water and cause edema of the body, especially lower body swelling. Eating too much greasy food will not only gain weight but also make your stomach feel uncomfortable; Sugar is simply a calorie killer!
7. Must chew slowly!
It takes her 20 minutes to taste the taste of fifteen after eating a meal. Eating slowly is beneficial to the digestion of food by saliva and gastric juice, and it will also eliminate the desire to eat. When your stomach has digested the last batch of food in advance, if you eat again, the stomach will send a signal to stop eating through the brain.
8. Eat meat appropriately!
Many people are completely vegetarian to lose weight, but did you know? Meat is rich in protein. Protein constitutes an enzyme that catalyzes the metabolism of human substances, and a lack of protein can lead to a decline in immunity. Go find some seafood, chicken breast, and beef to supplement your protein.
9. Don't quit the staple food!
Carbon water is the most important source of energy for the body. It can also regulate the metabolism of fat and protein and promote the complete oxidation and catabolism of fat. The most serious problem for girls who do not eat staple food for a long time is the confusion and even amenorrhea of their aunts! Therefore, do not quit the staple food during the fat reduction period. You can choose coarse grains such as sweet potatoes, purple potatoes, soy products, and brown rice to replace rice and noodles.
10. The order of eating is important
Even if you eat the same amount of the same things, the order of intake is different, and the body's degree of absorption is also different. Drink in the order of vegetables-protein-staple food. Fiber can block the body's subsequent absorption of sugar and fat, protein meat can improve satiety, and the final staple food will be reduced accordingly. Think about it every time you save the things you like until the end and overeat unknowingly, so now adjust your eating order!