Published on Feb 11, 2023 | 1:55 PM
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As we discussed in “Is Your Resolution to Lose Weight? Read This First,” diet and nutrition are among the most important things to consider when you are looking to lose weight. Alongside regular exercise and running a calorie deficit, a good diet will not only help you shed the pounds but will also make you look and feel better. However, like how there are different types of workouts developed for different goals, there are also different types of diets to choose from.
There is no one-size-fits-all "best" diet for losing weight because what works for one person may not work for another. The most effective diet for weight loss is one that you can stick with over the long term, as consistency is key and maintained by lifestyle changes versus temporary changes that lead to weight fluctuations. Here are some popular and well-researched diets that have been associated with weight loss success for many individuals:
DASH Diet: The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary plan designed to prevent and manage hypertension. It emphasizes a balanced and heart-healthy approach to eating, focusing on whole, nutrient-dense foods. The DASH diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while minimizing the intake of sodium, saturated fats, and added sugars. Additionally, it has been effective in helping people lose weight. (1)
Flexitarian Diet: The flexitarian diet is a primarily plant-based eating approach that encourages flexibility in food choices, allowing for occasional consumption of meat and other animal products. It's characterized by a high intake of fruits, vegetables, whole grains, legumes, and nuts while limiting meat and dairy. The term "flexitarian" is a blend of "flexible" and "vegetarian," reflecting its adaptable nature. (2)
Ketogenic Diet: The ketogenic diet, commonly known as keto, is a low-carbohydrate, high-fat dietary regimen designed to induce a state of ketosis in the body. Ketosis occurs when the consumption of carbohydrates is severely restricted, causing the body to rely primarily on fat for fuel. In this process, fats are broken down into molecules called ketones, which become the body's primary source of energy. The diet typically consists of a minimal intake of carbohydrates, a moderate amount of protein, and a high proportion of dietary fat, often with 70-75% of daily calories coming from fats. (3)
Mediterranean Diet: The Mediterranean diet is a dietary pattern based on the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is characterized by an emphasis on whole, minimally processed foods, particularly fruits, vegetables, whole grains, legumes, nuts, and olive oil. This diet also includes moderate consumption of fish and poultry, occasional red meat, and a daily intake of wine in moderation. (4)
Mayo Diet: The Mayo Clinic Diet, developed by the renowned Mayo Clinic, is a weight loss program that promotes a balanced and sustainable approach to healthy eating and lifestyle. It focuses on making long-term behavioral changes rather than quick fixes. The diet is divided into two phases: "Lose It!" and "Live It!" The "Lose It!" phase is designed for initial weight loss and focuses on setting realistic goals, adopting healthier eating habits, and incorporating physical activity. The "Live It!" phase aims to help individuals maintain their desired weight by continuing these healthy habits. The Mayo Clinic Diet emphasizes the importance of portion control, making nutritious food choices, and regular exercise, making it a holistic approach to achieving and sustaining a healthy weight. It does not require special foods or supplements and instead encourages a balanced diet based on whole foods. (5)
MIND Diet: The MIND diet, short for the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, is a dietary plan developed to promote brain health and potentially reduce the risk of cognitive decline, including Alzheimer's disease. It combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, focusing on specific foods that have shown potential benefits for the brain. The MIND diet encourages the consumption of green leafy vegetables, berries, nuts, whole grains, fish, poultry, and olive oil, while limiting red meat, butter and margarine, cheese, sweets, and fried or fast food. This diet emphasizes nutrient-rich foods and healthy fats, known for their potential to support cognitive function and overall well-being. (6)
Paleo Diet: The paleo diet, short for the Paleolithic diet or "caveman diet," is a dietary approach that seeks to mimic the presumed eating habits of our ancient ancestors during the Paleolithic era. It emphasizes consuming foods that were available to early humans, including lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding processed foods, grains, dairy, legumes, and refined sugars. The diet is based on the belief that our genes have not adapted to the dietary changes that occurred with the advent of agriculture, and therefore, a return to a more primal way of eating can promote better health and well-being. (7)
Volumetrics Diet: The Volumetrics Diet is a weight management approach developed by nutritionist Dr. Barbara Rolls, emphasizing the importance of food volume and satiety in achieving and maintaining a healthy weight. This diet encourages the consumption of foods that are low in calorie density but high in water content, such as fruits, vegetables, and broth-based soups, to help individuals feel full and satisfied without excess calories. It advocates for portion control by prioritizing these lower-calorie foods while still allowing for some higher-calorie options in moderation.
Assuming you are not necessarily focused on building muscle mass, correct portion sizes for weight loss can vary depending on factors such as your individual calorie needs, activity level, and specific dietary preferences. Additionally, the amount of food per serving is subject to change depending on whether a person is on a specific type of diet. However, for general portion control, nutrients are typically divided into the following:
Theoretically, you can, but it all depends on your calorie deficit. A calorie deficit is a state in which you consume fewer calories than your body requires for its daily functions, leading to weight loss as your body taps into stored fat for energy. If you can choose a diet that is nutritious, but lowers calories below your deficit, like many of the diets shown above, losing weight without regular exercise is possible. However, it is recommended that those looking to lose weight get some form of exercise for at least one hour per day. With there being so many exercises to choose from, check out CallonDoc Focus: The Best Exercises for Weight Loss in 2024 to learn more about the exercises you can integrate into your daily routine to help lose weight.
Keeping your body at a manageable weight is critical to your health, with dieting and regularly exercising being the best tools for the process. However, they aren’t the only options for those who are overweight, thanks to the weight loss treatment options CallonDoc offers. With both injectable and oral prescriptions for weight loss, Call-On-Doc can help prescribe weight loss medication to help you achieve your weight loss goals
English graduate and Call-On-Doc’s medical resource guide, Wayne C. Hahne is an experienced and passionate medical education content expert. Through diligent research, provider interviews and utilizing the industry's leading resources for wellness information, it is Mr. Hahne’s personal mission to educate the general public on medical conditions with in-depth and easy-to-understand written guides.
Is Your Resolution to Lose Weight? Read This First
Setting a weight loss goal for the New Year is important as it provides a tangible and motivating target, helping individuals establish a clear roadmap for healthier habits and lifestyle changes. It serves as a catalyst for self-improvement, fostering commitment and focus to achieve and maintain a desired weight, promoting overall well-being.
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Setting a weight loss goal for the New Year is important as it provides a tangible and motivating target, helping individuals establish a clear roadmap for healthier habits and lifestyle changes. It serves as a catalyst for self-improvement, fostering commitment and focus to achieve and maintain a desired weight, promoting overall well-being.
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Recategorized as a chronic disease by the American Medical Association, obesity affects over 40% of Americans and increases the likelihood of developing other long-term health conditions. (1) Resulting from multiple factors, including a person’s habits, environment, and genetics, the condition can lead to a worse quality of life due to how it can hinder a person physically. Not only a growing problem in the United States and worldwide, obesity is not just isolated to adults but is having a significant impact on kids and teenagers as well.
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Alongside dieting, exercise is one of the most fundamental habits you can deploy in your daily life to lose weight and improve your appearance. Whether it's just taking a brisk walk each day or going to the gym and doing something a little more intense, regularly exercising is proven to help keep you physically and mentally healthy. However, when specifically having to do with weight loss, there are some workouts that have proven to be more effective than others.
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