Following a diet plan is one of the factors that can lead to effective weight loss. Whereas there are many diet plans that are being touted as effective in aiding weight loss, only a few lead to substantial weight loss results. These are diets that are low in calories but have all the essential nutrients to keep your body well nourished. Some of the diet plans that really work and are effective for weight loss include:
1. Low-Carb Diet Plan
A low-carb diet plan is one with limited carbohydrates but is high on protein, vegetables and fat. There are many types of low-carb diets most of which exclude pasta, bread and sugary foods. Studies have shown that low-carb diets not only aid in weight loss but also help improve one’s health. Depending on how much you exercise and the amount of weight you need to lose, you can balance your low-carb diet to fit your situation. Generally, when following a low-carb diet, you should eat the following foods; meat, eggs, fruit, vegetables, fish, nuts, high-fat dairy, selected tubers, fats and selected non-gluten grains. However, you should avoid the following foods; HFCS, wheat, sugar, trans fats, low fat products and generally try to avoid using processed foods.
2. Mediterranean Diet Plan
According to researchers, the traditional foods that date back to the 1960s in countries like Greece and Italy made the people there exceptionally healthy and they had low risk to lifestyle diseases as compared to North Americans. A Mediterranean diet plan is therefore based on these traditional foods that were consumed then in those countries. Numerous research and studies have shown that following a Mediterranean diet plan not only causes weight loss but also helps prevent strokes, heart attacks, type-2 diabetes and even premature death.
Since the Mediterranean diet is based on traditional foods from many countries, the options to follow are quite many with no one prescribed way. However, if you were to follow a Mediterranean diet plan, you should eat the following foods; fruits, vegetables, seeds, nuts, potatoes, legumes, breads, whole grains, spices, herbs, seafood, extra virgin olive oil and fish. Yogurt, cheese, eggs and poultry can be eaten in moderation whereas red meat should be rarely eaten. Avoid the following; highly processed foods, refined oils, refined grains, processed meat, added sugars and beverages sweetened with sugar. Since there is a variety of foods to choose from when following a Mediterranean diet plan, you can use whichever foods you are comfortable with as long as they are healthy and contain low calories.
3. The Paleo Diet Plan
The Paleo diet is based on the foods that our hunter-gatherer ancestors used to eat before there was civilization. While it is nearly impossible to determine exactly what our ancestors used to eat across the world, most researchers believe that their diets consisted mostly of whole foods. Following a whole-food based diet and being physically active exposed our ancestors to a much lower risk of obesity, heart disease and other lifestyle diseases. Several studies have in fact suggested that the Paleo diet leads to major weight loss and significant improvement in health to people who follow it.
Since our ancestors thrived depending on what was available at a particular time wherever they lived, there is no particular Paleo diet to follow. However as a general guide, you should concentrate on eating the following foods; Oils, healthy fats, spices, herbs, seeds, nuts, fruits, vegetables, eggs, fish and meat. Avoid eating trans fats, margarine, vegetable oils, artificial sweeteners, legumes, dairy products, grains, soft drinks, sugar and processed foods.
4. The Vegan Diet Plan
The vegan diet plan is one of the most popular diet plans as more people switch to vegan for health, ethical and even environmental reasons. Following the right vegan diet plan can result to a number of health benefits which include improved blood sugar control and weight loss. However, an exclusive plant only diet increases the risk of malnutrition due to nutrient deficiencies which brings a bag of mixed results for people who want to be on a vegan only diet.
5. The Gluten-Free Diet Plan
A gluten-free diet plan is one that avoids foods containing protein gluten such as rye, barley and wheat. Although gluten-free diet is popular with people suffering from celiac disease and people who are sensitive to gluten. It has also been proven to aid in weight loss and improvement on overall health.
Diet Plans for men
Men have different metabolism and calorie requirements which make their weight loss process quite different. It is therefore essential to have a dieting plan for men that takes into consideration their calorie intake, state of health and activity in order to achieve the required weight loss results. Having frequent balanced meals happens to be the secret to losing those extra pounds as this avoids hunger pangs and the need to feast once or twice a day.
2 Weeks diet plans
It is possible to lose a healthy chunk of weight in 2 weeks if you are focused and follow a balanced low-calorie diet. This 2 week diet plan is not only nutrient rich but also provides only up to 1250 of calories daily. If you follow this diet and combine it with exercise, you can expect to see some incredible results over a two week period. Moreover, you will not only have a slimmer waistline but will also experience increased energy levels and productivity. You will also have reduced the risk of becoming obese and suffering from heart attacks or strokes.
Diet Plans for Teens
Sweet deserts have led to increase in prevalence of obesity amongst teenagers. While teenagers need more energy and nourishment for their growing bodies, a well-planned and balanced diet can help them lose weight while supporting their growth and development. Avoiding heavily processed foods and learning healthy eating habits are some of the secrets that can lead to teens losing those extra pounds of while not affecting their development and growth. A diet plan for teens should be nourishing enough to also support the academic performance as they are still learning.
7 day Diet Meal Plan
Weight loss is a goal that most people struggle to achieve mostly because of health reasons. Losing a few pounds of extra weight will not only leave you energized but also lower the risk of lifestyle diseases such as obesity, stroke and heart disease. This 7-day diet meal plan is therefore strategically balanced to provide you with energy while cutting back on calories. Following this diet is one of the surest ways of losing up to 10 pounds of weight easily.