If you want to lose weight, but have no idea what approach to take, there are a number of diets claiming you’ll get the outcome you want by following their way of eating. But as a registered dietitian, I know dieting isn’t a one-size-fits-all kind of deal. While others may have success with a specific eating plan, your results could wind up being completely different. Read on to learn about 10 of the most effective weight loss diets, why they are effective, and who they work best for—and to ensure your health and the health of others, don’t miss these 19 Ways You’re Ruining Your Body, Say Health Experts Ketogenic Diet
Although the ketogenic diet (AKA keto diet) was originally created for individuals with epilepsy, nowadays it’s commonly used for weight loss. The diet focuses on high fat intake, moderate protein, and low carbohydrates. You typically consume around 55% to 60% of your daily calories from fat, 30% to 35% from protein, and 5% to 10% from carbohydrates.
The purpose of eating high fat with low carbs is to get into a state of ketosis, which is when your body begins to utilize stored fat as energy instead of glucose. So with the decrease in fat storage, you’re likely to see a decrease in weight. Research also indicates your appetite may be more suppressed following the keto diet due to the slow digestion rates of fat and protein as well as changes in hunger hormones.
This diet is ideal for anyone that is overweight or obese, but can result in weight gain if the diet is not sustained long-term. Individuals with type 2 diabetes may see improved blood sugar levels and weight loss when following the keto diet, but should work with a healthcare provider or registered dietitian in order to do so safely.
The keto diet is not suitable for those that have pancreatitis, liver or kidney failure, or fat metabolism disorders.
Flash back to the way our ancestors ate in the Paleolithic era—getting all of their food solely from hunting and gathering. This includes eating foods such as:
- Fruits and vegetables
- Nuts and seeds
- Lean meats, especially grass-fed or wild game
- Omega-3 rich fish
- Oils from fruit and nuts
This also means eliminating foods that our paleo ancestors wouldn’t have had access to such as grains, legumes, dairy, and processed foods.
With the decreased intake of high calorie processed foods along with the high protein lifestyle of paleo, weight loss typically occurs. Unfortunately, it may be challenging to stay committed to the restrictions of the diet and sustain the weight loss.
Concerns have been raised regarding the high meat intake of the paleo diet and individuals diagnosed with heart and/or kidney disease. Post-menopausal women or those with bone diseases, such as osteoporosis, should also be medically supervised before going paleo due to the low levels of calcium and vitamin D.