Every year there are new diets so it is difficult to know what are the diets that work and are also easy to follow to lose weight. In fact, most promise quick results but forget to point out that the rebound effect is just around the corner and that extreme weight loss concentrated in a few weeks can be harmful to health. So when dieting, it is important to choose knowingly the diet to follow.
Recently the American magazine US News published a ranking of the most effective and easy weight loss diets, backed by a group of nutritionists. We have gone through their list and selected 5 diet plans that work but besides being effective, are also safe, balanced, nutritious, easy to follow and do not require membership. Moreover, they even help treat or prevent various diseases such as hypertension, hypercholesterolemia, diabetes and more.
1. The DASH diet
The DASH or Dietary Approaches to Stop Hypertension is a nutritional approach developed by the U.S. National Institute of Health (NIH). It was initially designed to treat people suffering from high blood pressure but now experts are convinced that it is a healthy and appropriate regime for all kinds of people.
This is a varied diet which is dominated by the consumption of natural foods such as fruits, vegetables, and low-fat dairy. Are also allowed but moderately, whole grains, legumes, fish, and meats. Salt intake is reduced to a minimum and simple carbohydrates, alcohol, refined sugars, saturated fats, processed foods such as sausages, instant soups, and canned foods are prohibited. However, the DASH must be accompanied with an exercise regimen that helps keep blood pressure under control and cardiovascular health in optimum condition.
2. The TLC diet
The Therapeutic Lifestyle Changes (TLC) diet is a somewhat peculiar diet which aims to achieve therapeutic changes in lifestyle to reduce high cholesterol. Designed also by the U.S. National Institute of Health, it has recently been considered as a healthy, safe and complete weight loss diet for all kinds of people because it is also very flexible.
Its key is to reduce fat intake to a minimum, especially saturated fats found in fried foods, whole milk, and red meat. On this plan, the dietary consumption of natural foods such as fruits, vegetables, fish, skinless poultry and whole grains is encouraged. The difference compared to other programs is that this is not a strictly scheduled plan so it can easily be adapted to the needs of each person.
3. The Mayo Clinic diet
This diet has been designed by the prestigious Mayo Clinic intended to encourage healthy eating habits. It is a dietary regimen that does not eliminate any nutrients from the daily diet, although it emphasizes the consumption of natural foods such as vegetables, whole grains and fruits. It also advocates reducing processed foods because of the great risks posed to health.
Like the DASH diet, this regimen is committed to a regular exercise plan that guarantees a good cardiovascular and metabolic health. For this reason, it is ideal for those with health problems, although experts say that anyone can use it.
Its main weakness is that it does not allow lose weight as fast as other diets; however, nutritionists suggest that this is a very full and healthy plan for those wishing to lose weight steadily over time. In fact, a study published in the American Journal of Clinical Nutrition in which the effectiveness of various diets was evaluated, including the regime of the Mayo Clinic, found that those who followed this slimmed 2 kilos more than those who follow other regimens.
4. The Mediterranean diet
The Mediterranean diet is one of the most popular and well known. Its effectiveness and safety are guaranteed by numerous scientific studies, which have been shown to be a healthy and balanced diet plan, ideal for losing weight and maintaining a healthy lifestyle.
In essence, it is a regimen that promotes the consumption of fruits, vegetables, fish, legumes, whole grains and olive oil. It also minimizes the consumption of red meat, high-fat and sugary foods. In addition, also bet on the regular practice of physical exercises to lose excess weight and maintain a good physical condition.
This is one of the most researched diets so it has the greatest scientific support. Nutritionists recommend it for any kind of people, but especially for those with metabolic or cardiovascular problems. In fact, a study in obese diabetics published in the “Diabetes, Obesity and Metabolism” journal, found that those who follow this plan can lose about 22 pounds in a year. Similarly, another study published in the New England Journal of Medicine found that about 30% of heart attacks, strokes and deaths from cardiovascular disorders in people at high risk can be prevented with a Mediterranean diet.
5. The Flexitarian diet
The Flexitarian diet is one of the most recent dietary regimens. It is built upon the vegetarian philosophy. This is a very healthy diet because basically mostly plant foods are eaten. As vegans, flexitarians promote the consumption of whole grains, fruits, vegetables and vegetable proteins. However, unlike them, flexitarians accept the consumption of eggs, milk and small portions of meat as an additive in foods, which makes this a varied and nutritious diet program.
According to experts, it is a very healthy diet that works by encouraging the consumption of all natural foods. In addition, they point out that it is perfect for those suffering from diabetes, high cholesterol, high blood pressure or cardiovascular problems.