What is the best diet for weight loss?

What is the best weight loss diet in the world? What is your favorite weight loss diet? Day by day, the list of the most popular and best slimming diets is added. If you take a look around you, you will see that using a slimming diet has become a necessity in today’s life due to inactivity and machine life.

Whether you’re looking to lose weight or get in shape, there’s no doubt that you need a diet. In this article about vitamin, we introduce you the best slimming and weight loss diets in the world.

What is the best diet for weight loss?

The best diet for slimming and weight loss is a diet that Designed according to your requirements And be able to stick with it in the long run. Different people have different needs and conditions, so the definition of “best weight loss diet” will be different for each person. In general, if your diet is healthy and according to the basic nutritional guidelines, and you can make it a lifestyle in the long term, then you have the best diet for weight loss.

What is the most popular weight loss diet?

When we search the web for the phrase “most popular weight loss diet”, to Mediterranean diet we arrive The Mediterranean diet has been recognized as the most popular and effective weight loss diet in the world for years. Is this diet the best weight loss diet? Let us check it out.

This diet emphasizes eating fruits, vegetables, whole grains, nuts and seeds, olive oil and plenty of protein, and has limited the consumption of red meat to some extent. The Mediterranean diet not only promotes weight loss, but also improves health, reducing the risk of heart disease and other chronic diseases.

Introduction of various diets for slimming and weight loss

In this section, we introduce 20 popular weight loss diets and explain them to you.

1. fasting diet

Some people think that the fasting diet is the best diet in the world. Let’s explore this popular diet together. Fast means fasting. In fasting, a series of hours are specified when you are not supposed to eat any food and drink (empty water is allowed) and instead, you can eat a variety of foods and drinks during other specified hours.

Fasting usually lasts between 12 and 24 hours, but some types of it last for a longer period of time. There are different types of festivals; For example, some fasts include drinking water, tea, and coffee, and some do not.

Research shows that certain types of fasting can help improve cholesterol, blood pressure, glucose levels, insulin sensitivity, and other health issues, including boosting mood. Fasting contrasts with the lifestyle of most people in the modern world who eat all their waking hours, and this contrast leads to weight loss and reforming your digestive system.

2. Ketogenic diet

The ketogenic diet, often abbreviated as “keto,” is a very low-carb, high-fat diet. In the keto diet, you should reduce your carbohydrate intake and instead increase your fat and protein intake.

With a sharp decrease in carbohydrate intake, the body uses glucose (sugar) for energy and fat burning begins at a high rate. Another benefit of this diet is blood sugar control. But at the same time, you should remember that the ketogenic diet is a difficult diet and side effects such as fatigue, irritability, headache, nausea or digestive problems can occur. The following foods are allowed on the keto diet:

• Types of meat such as: red meat, steak, ham, sausage, chicken and turkey
• Fatty fish: salmon, tuna, etc
• egg
• butter and cream
• Avocado
• Types of unprocessed cheeses such as cheddar cheese, goat cheese, cream cheese, mozzarella cheese
• Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc
• Healthy oils: olive oil, coconut oil and avocado oil
• Low-carb vegetables: green vegetables, tomatoes, onions, peppers, etc
• Seasonings: salt, pepper, herbs, spices, pickles

3. Vitamin Diet

If you remember, we said that the best weight loss diet is a diet that is designed and implemented based on your conditions and goals. Vitamin diet is your special diet. Read this text carefully to see why vitamin can be the best diet for weight loss.

A diet is the best that makes a person fit by losing or gaining weight. Slimming diet alone causes sagging skin. This is where the strong need for exercise and basic exercises is felt.

Everyone has their own unique body. So you can’t make one version for everyone. In addition to designing an online and completely personalized exercise program, Vitamin Group has also provided a diet. You can easily lose 3 to 4 kilograms and 4 to 5 cm in size in one month by following the vitamin slimming diet.

The vitamin sports diet is designed completely personally according to the goal of each person (reducing weight and size, fitness and shaping the body, building muscles, increasing volume, participating in sports competitions). You will reach your ideal body when you follow a slimming diet and exercise together.

• Enter your details for a free consultation with experts, the trainer will contact you.
• This consultation is free of charge and you can ask our expert trainer any question about the sports nutrition plan, supplement consumption plan and anything else you need.

4. Protein diet

The protein diet is not a special diet, but it is almost expensive and requires cooking. This diet includes meat, fish, dairy products, beans and legumes, eggs, and relatively protein-rich vegetables such as broccoli and spinach. Can a protein diet be the best diet for weight loss?

People who use this diet often reduce their carbohydrate intake, meaning they greatly reduce or eliminate the consumption of processed foods, bread, and other carbohydrate products such as pasta, potatoes, and rice. Some food sources of protein diet are:

• Lean meat: beef, lamb, veal,
• Poultry meat: chicken, turkey, duck, goose
• Fish and seafood: fish, shrimp
• egg
• Dairy products: milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)
• Nuts and seeds: almonds, walnuts, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
• Legumes and beans: all beans, lentils, chickpeas, tofu.

If you are allergic to any of them, be sure to remove it. For example, a person who is lactose intolerant should not use dairy products to increase their protein intake. Other than this, the following foods are generally excluded in the protein diet.

• Products that contain refined sugar, such as candy, ice cream, artificial juices, and soft drinks
• Foods that contain artificial sweeteners.
• Processed foods such as sausages

5. Calorie counting diet

Weight loss has a basic principle, and that is being in a calorie deficit state. A calorie deficit means that your calorie intake should be more than your calorie intake. But this is not the whole story. This work has methods and principles, and the value of foods should not be reduced to their calorie content. So, counting calories is not the best diet for weight loss, because it does not take into account the nutrients and essential substances of the body and emphasizes only on the amount of calories.

For example, some calorie counting charts recommend limiting your calorie intake to below 1,000 or even 800 calories per day, which, while tempting, is not enough for a healthy adult. A sharp reduction in calorie intake will cause serious health consequences. Below is the table of calories needed by men and women to lose weight.

6. Mediterranean diet

The Mediterranean diet is one of the most popular weight loss diets in the world, as well as one of the healthiest ways to eat. This diet is inspired by the traditional food patterns of Mediterranean countries such as Greece, Italy, Spain and Lebanon. In the Mediterranean diet, there is a lot of emphasis on fruits and vegetables, whole grains, healthy fats (such as olives), plant and animal protein, and especially white meat (such as seafood and poultry). But on the other hand, it limits red meat and processed foods.

The Mediterranean diet is very popular because of its many health benefits. This diet is a lifestyle and some consider it the best diet for weight loss.

7. Vegetarian or vegan diet

A vegetarian diet, as the name suggests, only includes eating plant-based foods and excludes meat or fish. But depending on your vegetarian diet, you may be allowed to eat eggs and dairy products.

You don’t have to eat meat to get the nutrients you need. A meat-free diet can improve your health for several reasons.

Studies show that vegetarians have better heart health. Also, the chance of contracting some diseases is less in them. A vegetarian diet can make you slim; Because it has less fat and is rich in fiber and vegetables. On the other hand, calories consumed in absolute vegetarian diets are usually much less. All these factors provide the basis for weight loss.

8. Flextrin diet

This diet is a kind of one A very flexible vegetarian diet It allows you to enjoy the benefits of vegetarianism and at the same time enjoy eating meat. The name “Flextrin” became popular around 2008. Some consider it the best diet for weight loss.

Many people like the Flextrin (Flexible) diet philosophy, especially because there are no rigid rules or guidelines. The eating pattern for everyone is considered so that each person has a completely nutritious diet; At the same time, he does not completely stop eating his favorite meat. The focus of this diet is more on the addition of plant foods and does not insist on eliminating or limiting all kinds of food sources.

9. Locarb diet

The low-carb diet is a type of diet that limits the consumption of carbohydrates; Like pasta, bread and rice. At the same time, this diet is rich in protein, fat and healthy vegetables. This diet can cause weight loss.

There are different types of low-carb diets that can help you lose weight and improve your health. But what is the difference between Lecarb and ketogenic diet? Their difference is in the amount of carbohydrates; On a keto diet, you cut out carbs, but on a lowcarb diet, you just reduce them.

10. Dash slimming diet

Dash is an abbreviation of “diet to reduce blood pressure”. This diet has a scientific basis and is designed only for people with high blood pressure. Maybe this diet is the best diet for these people.

In this diet, you are allowed to eat fruits, vegetables, whole grains, lean proteins, legumes, low-fat dairy, and oilseeds. You will also limit the consumption of sweet and high-calorie foods and, of course, red meat.

The main meals and snacks offered in the Dash diet are a combination of bulky and filling foods; Such as: fruits, foods rich in protein, healthy fats and vegetables. In addition, consuming red meat in small amounts is not a problem, and you can follow this diet with the aim of losing weight and maintaining muscle tissue.

11. Atkins diet

Atkins is also a low-carb diet. This diet includes high protein and fat, low carbohydrate for weight loss and was introduced by Dr. Robert C. Atkins. You are allowed to eat unlimited amounts of meat, cheese and eggs on the Atkins diet. Just on the condition that you limit the consumption of carbohydrates.

The main reason why low-carb diets are so effective for weight loss is that reducing carbohydrates and increasing protein intake leads to less appetite and you will feel less hungry throughout the day.

12. Canadian diet

The Canadian slimming diet consists of three meals: breakfast, lunch and dinner (protein and low-fat meals), and each one is completely different from the previous meal. The Canadian diet takes less than two weeks (between 12 and 15 days), and makes you lose 10 kilos. Not only is this diet not the best diet for weight loss, Rather, it can be introduced as one of the most dangerous weight loss diets.

Due to its speed in weight loss, this diet faces people with more restrictions and difficulties. It also does not accept any food substitutes.

As this diet causes rapid weight loss, on the other hand, the weight returns quickly after that. Another feature of this diet is its excessive strictness, and snacks and meals must be as mentioned and nothing else.

13. Paleo diet or caveman

In this diet, only the food of our ancestors during the time of cave dwelling can be eaten. So no more can’t He used agricultural products such as potatoes or food products such as dairy products.

The defenders of this diet believe that the diet of our ancestors included whole foods and in a way it can be the best diet for weight loss. The Paleo diet claims that the bodies of our ancestors were not obese, and on the other hand, modern food plans are not compatible with our genetics and have disturbed the order of our bodies; As a result, humans become fat and the solution is to return to the same natural diet of our ancestors. In this diet, you are deprived of many foods and edibles. including:

• Sugar and everything that is artificially sweet, such as soft drinks, fruit juice, candies, sweets, ice cream and many others.
• Cereals: including bread and pasta, wheat, spelled, rye, barley, etc.
• Legumes: beans, lentils and other types.
• Dairy: most types of dairy, especially low-fat, are prohibited.
• Some vegetable oils: soybean oil, sunflower oil, corn oil, grapeseed oil, safflower oil, etc.
• Trans fats.

A simple tip: Do not eat anything that is made in a factory.

14. zone diet

The zone diet is a relatively new diet. In the 70s, Dr. Barry Sears, an American biochemist, wrote this diet. Then, giving reasons, he introduced this diet to those who were looking to lose weight but were tired of calorie counting diets.

The Zone diet has a special instruction that includes 40% carbohydrates, 30% protein and 30% fat. Carbohydrates in this diet should have a low glycemic index, meaning they cause a gradual release of sugar into the blood stream to keep you fuller for longer. Protein should be lean, and fat should be mostly unsaturated.

Dr. Sears claims that the Zone Diet reduces inflammation in your body. He says that internal inflammation is due to excess weight and you are sick and age faster due to obesity.

15. shock diet

A shock diet, also known as a 14-day diet, is a short-term diet plan in which you are supposed to experience rapid weight loss by drastically reducing your calorie intake. In other words, shock your body. In the shock diet, you consume very few calories (about 500 calories) one day and a little more (about 1000 calories) the next day, and maintain this cycle throughout these two weeks until your body is shocked!

16. Gluten-free diet

A gluten-free diet is a diet that excludes foods containing this protein. This diet is recommended for those whose body reacts to gluten and is bothered by eating gluten products.

Pay attention that first of all, this diet should be prescribed by a doctor and do not remove this substance from food yourself. As we said, if you suspect gluten sensitivity, see a doctor.

Secondly, this diet does not have slimming or fat burning properties; So, if your body has no problem with consuming this protein, don’t deprive yourself of it for no reason. Only the following people can use this diet:

1. This diet is the only way to treat celiac disease; So people with celiac disease need this diet.
2. Those who are allergic to gluten can go for this diet.

17. Nordic diet

The Nordic diet emphasizes more fruits, vegetables, eggs, vegetable oils, whole grains, and fish and shrimp. This food plan is a bit like the Mediterranean diet. But instead of olive oil, it emphasizes the use of rapeseed oil.

This diet is based on the scientific and specialized principles of nutrition. In the Nordic weight loss diet, you should use natural products and include oats, rye bread, vegetables and fruits in your diet.

Proponents of this diet believe that by following the Northern European diet, body inflammation will disappear and the possibility of type 2 diabetes will decrease in you, and they consider it the best weight loss diet for you.

18. Weight Watchers Diet

This diet for weight loss, which is another name (Weight watchers). It has become very famous and many celebrities and famous personalities go to this type of diet. In this diet, everything is a bonus.

It means that a special point is considered for each food you eat and no person should receive more than the total points during the day. Foods such as fruits and vegetables, which are filling and very nutritious, have less points and foods such as sweets have the highest points. Therefore, to follow this diet, you should eat more fruits and vegetables. Also, avoid fatty and sweet foods.

19. Volumetric weight loss diet

This diet, which is known as Volometric, is based on a healthy lifestyle and consumption of useful foods and, of course, regular exercise.

According to Dr. Barbara (diet designer), the key to achieving a proper and stable weight is the density of energy or calories in food. But what is meant by energy density or food calories? In the volumetric diet, you should use more foods with low calorie density and high water content, such as fruits and vegetables.

On the other hand, meat and high-fat dairy products are classified as high-calorie foods. Of course, meat and other food groups containing high calories should not be excluded in this diet; Rather, by using them in a balanced way, the allowed calories should be maintained throughout the day. Of course, the emphasis of the volumetric diet is on regular exercise in addition to nutrition.

20. Alkaline slimming diet

You must have heard that to stay healthy, your body’s acidity ratio (body pH) should be at a balanced level. Alkaline Diet is a diet that focuses on this principle and should ideally have a ratio of 1 to 4 between body acidity and openness.

Considering that the alkalinity ratio of the body should be 4 times its acidity, therefore, in the alkaline or alkaline diet, you should focus on consuming alkaline substances. According to experts in nutrition science, by following this diet, the level of stress and pressure on your kidneys will decrease and the possibility of disease will decrease.

It is interesting to know that most fruits and vegetables are classified as alkaline. Also, processed foods such as bread, meat, dairy and fried foods are in another and acidic category. Therefore, if you want to follow such a diet, you must first know the nature of all food items and see which ones are alkaline and which are acidic.

final word

Having a specific diet plan is necessary to achieve fitness and health. Everyone should follow a specific diet according to their goals. But the best weight loss diet is a diet that is designed and adjusted based on your physical condition and goals. In this article about vitamin, we introduced all kinds of weight loss diets in the world.

Sources: healthline – webmd