Overweight or Obesity is a common problem faced by a large population in the world. People try different methods for weight loss such as workouts, painful exercises, and intermittent fasting, etc. Some people try to rely on weight loss pills or supplement for quick weight loss and may achieve it also but there are many hazardous side effects of these pills and supplements.
So, what you should do if you want to lose weight? Well, many natural diets can help in your weight-loss campaign. Luckily, there are no dangerous side effects of natural diets. Our today’s article is also based on the best diets for weight loss. We will discuss the 6 best weight-loss diets with you will all of their benefits and downsides.
What foods to avoid if You want to lose weight?. Are you interested in a quick weight loss? If Yes! You have to avoid all those foods which can contribute to overweighting or obesity. According to scientific researches, foods that are rich in carbohydrates or proteins can cause overweight or disturb your weight loss campaign. High-carb foods like meat or sugar-containing foods cause the deposition of carbohydrates in the body. The weight starts increasing as a result of this deposition. For your ease, we will try to guide you about some foods which you should avoid if you want to lose weight.
· High-Sugar containing foods
High-Sugar or added sugar is probably the most dangerous constituent of the modern diet. The high concentration of sugar can lead to many diseases including obesity. The high-sugar-containing foods have a large number of calories which can disturb your weight loss campaign. Examples of such foods include breakfast cereals, low-fat flavored yogurt, and granola bars. You should avoid these foods if you want to lose weight.
· Coffee Drinks with high-calories
Coffee contains a high amount of caffeine which is a biologically active substance and increases your metabolism. But high-calories containing coffee is not good for weight loss because it contains a high concentration of empty calories. This high concentration of calories can contribute to obesity and slow down the speed of weight loss. For this reason, you should avoid it.
· Fast foods
Fast foods such as pizza or burgers are unhealthy foods due to a high quantity of sugars, oils, and other chemicals in them. Fast foods are extremely high in calories and for this reason not good for weight loss. If you are fond of fast foods, you should make them at home.
· Ice Cream
Ice Cream is another sugary food that contains a high number of calories and carbohydrates. It is very delicious and for this reason, people love to eat it without thinking about their health. Many independent research studies have reported that Ice Cream has a very high potential to increase body weight and for this reason, you should avoid its high amount.
Alcohol is highly dangerous for overall health including weight loss. Some major types of alcohols such as Beer contains more calories than proteins and carbohydrates. According to a research study, each gram of alcohol contains 7 calories. Heavy consumption of alcohol is strongly related to weight gain, so you should avoid it.
· Cookies and Cakes
Cakes and Cookies have many unhealthy and dangerous ingredients like refine flour or added sugar. Some bakers add a considerable amount of artificial trans fats which is highly dangerous and associated with many lethal diseases. People love to eat cakes and cookies during cravings but it is not a good practice at all. You should eat dark chocolate if you want to eat something sweet during craving.
· Flavored Fruit Juices
Natural fruit juices are very good for weight loss because they are high in natural vitamins and minerals. But the flavored or artificial fruit juices are very dangerous for health. The flavored fruit juices are highly processed and loaded with additive sugar. For this reason, these juices are rich in calories. So, it is highly recommended that you should avoid them.
· Potato Chips or French fries
Potato Chips and French fries are rich in weight-contributing calories. They are very easy to eat in a high amount and for this reason, they can disturb your weight loss campaign. Eating whole potatoes in place of potato chips or French fries is a very good idea.
· Drinks containing a high concentration of sugar
Sugary drinks like soda are one of the unhealthiest and most dangerous foods in the world. These drinks are highly associated with weight gain. According to research studies, there are many disastrous effects of these drinks on overall health apart from weight gain. For this reason, you should avoid them completely.
· White Bread
White Bread is often made from refined flour and loaded with sugar. The glycemic index of white bread is very high due to which, it can increase your blood sugar level quickly. Recently, a research study was performed to investigate the effects of white bread on weight gain. 10000 people took part in the research study. According to the results of this research study, above 65% of these people have shown a significant weight gain as the result of White Bread consumption.
The above-given foods are some major foods which you must avoid if you want to lose your body weight.
6 Best Diets for weight loss
We have summarized a list of the 6 best diets for weight loss. We will discuss their features, how they work, their benefits, and downsides. Before start discussing these diets, it is very important to mention here, that all of these diets are natural.
1. Plant-Based Diet
As the name implies, a Plant-Based Diet includes all foods which are originated from plants. Vegetarianism and veganism are the two most common types of Plant-Based Diet. In this diet, the animal-derived products are completely restricted. But in some versions of Plant-Based Diet, eating animal products in a moderate amount is allowed, such as in flexitarian diet.
The working of Plant-Based Diet is based on the elimination of all animal-derived products such as meat, fish, milk, honey, whey, and poultry, etc. Some vegetarians even stop eating eggs also. People who are on a Plant-Based Diet, eat mostly vegetables, fruits, whole grains, and legumes. Plant-Based foods are low in calories and hence helps in weight loss.
Contribution in Weight loss:
According to research studies, a Plant-Based Diet is very effective in weight loss. A recent study was done on the 1200 participants which are on a plant-based diet. The results were highly surprising as 75% of the participants have shown an average weight loss of 4.2 pounds.
- Plant-Based Diet is highly beneficial to avoid chronic diseases like cardiovascular disease.
- It helps reduce the chances of diabetes.
- Plant-Based Diet has shown effectiveness against many types of cancers.
- It is more environmentally sustainable than other diets.
- Plant-Based Diet causes the restriction of many important nutrients found in animal products. These restricted nutrients include vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids.
2. Ketogenic Diet
The ketogenic diet or keto diet is another very popular diet used for weight loss. There are many same varieties of Ketogenic diets such as a low-carb diet and Atkins diet etc.
In the Ketogenic diet, people eat foods which contain are very low in carbohydrates. For this reason, the Ketogenic diet is also known as the low-carb diet. Ketogenic foods are low in carbohydrates while high in proteins and fat. This diet increases the speed of metabolism and burning of already deposit fats through the process of Ketosis. A ketogenic diet is also helpful in retaining muscle mass and reducing appetite.
Contribution in Weight Loss:
According to a research study done on 6000 participants, the ketogenic diet is found to be very effective in reducing the weight of the body. The Ketogenic diet is also very helpful in reducing harmful belly fat.
- The Ketogenic Diet is highly efficient in reducing the risk factor of cardiovascular diseases.
- It is maybe effective for patients suffering from blood sugar and Diabetes problems.
- The Ketogenic Diet can increase to concentration of LDL which is a bad cholesterol.
- Ketogenic Diet is also difficult to follow and it can cause different digestive upset.
- It can cause the condition of ketoacidosis, which is a very dangerous condition if left untreated.
3. The Paleo Diet
The Paleo Diet contains all-natural foods that are not processed and don’t contain any added sugars or chemicals. The people on the Paleo Diet eat everything natural and not processed. In simple words, you can say that the Paleo Diet is a combination of all-natural foods.
In the Paleo Diet, you will eat whole foods like fruits, vegetables, nuts, seeds, and lean meat, in their original forms. The consumption of processed foods like processed grains and dairy is completely restricted.
Contribution in Weight Loss
Several studies have reported the effectiveness of the Paleo Diet for weight loss and reduction of harmful belly fat. In some research studies, the participants have reported an average 2.3 Kg weight loss after Paleo Diet consumption.
- The Paleo Diet can be very helpful in controlling blood pressure, cholesterol, and triglyceride levels.
- The Paleo Diet can also restrict many nutritious food groups such as legumes and whole grains etc.
4. The Mediterranean Diet
In Mediterranean Diet, people eat foods of Italian and Greece origin. The main purpose of designing the Mediterranean Diet was to reduced here related diseases, but recent research studies have found that it is helpful in weight loss also.
People on Mediterranean Diet, eat plenty of vegetables and fruits including nuts, seeds, and legumes. Tubers, fish, seafood, and whole grains are also included in Mediterranean Diet. Extra Virgin Olive Oil is another major ingredient of The Mediterranean Diet. Red meats are restricted in the Mediterranean diet while poultry and eggs are allowed in a moderate amount.
The refined grain, refined oils, and processed meat are completely restricted in the Mediterranean Diet.
Contribution in Weight Loss:
There are approximately 19 different studies done on the investigation of the effectiveness of the Mediterranean diet in weight loss. The results are very encouraging because the participants in these studies have reported almost 4 kg weight loss after consuming the Mediterranean Diet.
- There are many antioxidant-rich foods included in the Mediterranean Diet which are very helpful in reducing inflammation and stress alleviation.
- The Mediterranean Diet is effective against premature death.
- It’s not genuinely a weight loss diet.
5. Weight Watchers (WW)
Weight Watchers is a world-wide accepted weight loss program. There is no restriction on any kind of food in the Weight Watchers program. However, the people on WW, focus on their daily set points to reach their ideal weight.
In WW, a specific daily weight point is set. The daily calorie, fat, and fiber consumption is already decided and the person eats only those foods and beverages which can provide the already set daily calorie and fat concentration. There is a daily point allowance in the WW program. To achieve this point allowance, you can eat different foods.
Contribution in Weight loss:
The results from 45 studies done on the WW program, it is reported that the WW program can help in reducing weight up to 3.6 Kg averagely.
- Easy to follow
- No dietary restrictions
- It is a costly weight loss plan
- There are high chances of consumption of unhealthy foods
6. The DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) Diet, is an eating plant that is particularly designed for controlling high blood pressure. High blood pressure can cause hypertension. Some research studies have found it to be effective in weight loss also.
The DASH Diet includes the use of plenty of fruits, whole grains, vegetables, and lean meats. There should be less use of added sugars, red meat, and fats in the DASH diet. The DASH diet includes the different groups of foods that you can eat in the day to meet your calorie needs. These different groups have specific servings also. For example, an average DASH diet includes 5 servings of vegetables, 7 servings of healthy carbohydrates, and 5 servings of fruits. Apart from these servings, it includes, 2 servings of lean meat and 2 servings of dairy products (low fats)
Contribution in Weight Loss:
People have reported a considerable weight loss after consuming the DASH diet for 1 month or so.
- It helps reduce blood pressure in hypertension.
- Lower down the risk factors of cardiovascular diseases and cancer.
- The DASH diet may be involved in increasing the chances of heart failure.
From the above discussion, we can conclude that the natural diet is the best way of achieving a quick weight loss. We have discussed some major foods which you should avoid if you want a quick weight loss. For your ease, we have also summarized a list of the 6 best weight-loss diets. You can select one of them according to your requirement and likeness.