In the weight loss diet department, there are many methods aimed at losing weight. While some of these programs are beneficial and fun, others can be ineffective or too drastic and pose real health hazards. For a clearer view, check out our ranking of the easiest and most effective diets and our recommendations for healthy and lasting weight loss.
The Healthiest Diet for Weight Loss: The Mediterranean Diet
The Mediterranean diet is arguably one of the most popular diets in the world. And for good reason, this potent and fast diet will also be one of the most promising for staying fit, achieving a healthy weight, and protecting your cardiovascular system.
Originally, the Mediterranean diet was not about losing weight, but about living longer and healthier. However, its weight loss benefits are undeniable, and the Mediterranean diet continues to demonstrate its many benefits.
Key principles of the Mediterranean diet
An abundance of fresh, seasonal fruits and vegetables;
use of olive and canola oil in cooking;
high intake of whole grains;
Eat meat in moderation;
Pay attention to fish;
Foods rich in oilseeds and legumes;
Consume ewe milk products several times a week;
a diet low in sugar and trans fat;
simple seasonal cuisine;
No processed and ready meals.
Most Effective Weight Loss Diet: DASH Diet
The DASH diet is one of the most famous fast and effective diets in the United States. It was originally created to reduce high blood pressure (hence the name: managing high blood pressure with diet). However, its effectiveness has earned it the title of the most effective diet in the world for several years in a row.
Great for your health, it also allows you to lose weight in a very healthy and sustainable way.
Key Principles of the DASH Diet
low-salt diet;
Choice of high-quality fats: polyunsaturated fatty acids and monounsaturated fatty acids;
promote physical activity;
simple seasonal cuisine;
low in processed foods and foods;
low sugar;
rich in plants and whole grains;
Limit alcohol consumption.
Fastest Weight Loss Diets: Low Carb or Low Carb Diets
Low-carb or low-carb diets have been popular for decades. Starch and bread are often blamed for making the daily diet fat and unbalanced. Therefore, low-carb diets are simply designed to more or less drastically reduce the consumption of carbohydrates in the daily diet in order to lose weight.
Foods high in carbohydrates include:
spaghetti ;
Meter ;
bread ;
cereals;
biscuit;
cake ;
soda water;
Dessert.
Some very strict low-carb diets even ban fruits that are considered too sweet.
Pros and Cons of Low Carb Diets
From a nutritional point of view, it may be interesting to limit sugary products as part of an effective and fast diet. In fact, excess consumption of white sugar and refined grains is often the cause of weight gain and severe dietary imbalance.
However, not all carbohydrate sources should be created equal. In fact, starchy foods and whole grain breads are very good for your health. They are an essential energy source for the brain and a carrier of fiber and micronutrients essential for health.
Effective diet to lose 10 kg: what about a high protein diet?
When looking for an effective diet to lose 10kg or more, usually the first thing that comes up is the hyperproteinisation approach.
With this diet, caution must be exercised. Indeed, if a slight increase in the proportion of protein in the diet is beneficial for weight loss, the increase can never be too large.
Excessive or complete protein intake can have serious health consequences:
kidney fatigue;
Malnutrition;
chronic fatigue;
transport barriers;
For weight loss of 10 kg or more, it is always recommended to consult a nutritionist. Your dietitian or nutritionist is the only person who can provide you with personalized follow-up care tailored to your specific goals and needs.
Dietary diversity, a key factor for healthy and sustainable diets
The best simple and effective diet is food variety! As with the Mediterranean and DASH diets, nothing beats a varied and balanced diet for losing weight and staying healthy.
As a general rule, it is recommended to avoid elimination diets that consist of eliminating one or more food groups. Likewise, a restrictive diet based on strict calorie restrictions is never a good idea.
To lose weight permanently, each food group must be represented in the correct ratio and with the correct frequency. Therefore, it is much easier to lose weight without depression and leave a place for the necessary eating pleasure.
