Diet Module

Sustainability, Weight Loss, and More 

The sheer number of available diet plans may make it difficult to get started, as you're unsure which one is most suitable, sustainable, and effective. Here are the 8 best diet plans to help you shed weight and improve your overall health.The best ways to lose weight is by changing your diet 

Intermittent fasting 

• It is a dietary strategy that cycles between periods of fasting and eating. 

• Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, in which restricts your caloric intake to 500-600 calories twice a week. 

Benefits 

• Intermittent fasting cycles between periods of fasting and eating can aid weight loss and is linked to many other health benefits. 

• In general, intermittent fasting is safe for most healthy adults. However, those sensitive to drops in their blood sugar levels, such as people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting. 

How it works 

• Vegetarianism involves eliminating all meat, poultry, and fish. 

Flexitarian Diet 

• Encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation. 

Benefits of Plant-Based Diet 

• Reduced risk of chronic conditions like heart disease, cancer, and diabetes 

• Longer life span 

• Easier to lose weight 

• More environmentally sustainable 

• Downside: Can restrict important nutrients found in animal products such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids 

Benefits of Very Low-Carbohydrate Diets 

• Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets. 

• Other benefits include reduced risk factors for heart disease, improved blood sugar and insulin levels, and a decreased risk of developing ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated. 

Paleo Diet 

• The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, seeds, whole grains, dairy, and legumes 

• It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products 

• Benefits include weight loss and reduced risk of heart disease and stroke, as well as reduced inflammation and improved markers of diabetes 

• Downsides include increased risk of metabolic syndrome, high cholesterol, high blood pressure, cholesterol, triglyceride levels, and high fat intake in the long term 

Mediterranean diet 

• Restrictions refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods 

Other benefits 

• The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals. 

• It has been linked to reduced risks of heart disease and premature death (55, 56). 

• Downsides: As the Mediterranean diet is not strictly a weight loss diet, people may not lose weight unless they also consume fewer calories. 

WW, formerly Weight Watchers 

• A points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents 

• To reach your desired weight, you must stay within your daily point allowance 

• Benefits of WW include: Weight loss effectiveness for long-term weight loss, flexibility for dietary restrictions, and support for people with food allergies 

Dietary Approaches to Stop Hypertension 

• The DASH diet is an eating plan that is designed to help treat or prevent high blood pressure, known as hypertension. 

The DASH diet 

• A low-salt diet that has been shown to aid weight loss. 

• The number of servings you are allowed to eat depends on your daily calorie intake, and the amount of vegetables, fruit, whole grains, low-fat dairy products, and 2 servings or fewer of lean meats per day 

• Downsides: There is mixed evidence on salt intake and blood pressure.