Weight loss according to different diets

Though I have always advocated for a comprehensive weight loss program, involving both exercises and dietary intervention – which is the best route to go, by the way. However, in this article today, the focus will be primarily on diets as I shed light on some of the most common dietary plans that have been reported to contribute to weight loss.

Keto Diet

Keto – or ketogenic – diet describes a type of dietary observance that is based on the process called “ketosis”. Ketosis simply refers to a situation whereby fat is used for energy – upon being turned to ketones by the liver – in the absence of sufficient carbohydrates to drive the body’s metabolic activity. Keto diet has a combination of foods with high fat, low carbohydrate, and enough protein. Going by this sort of dietary model – or any other one at that – for weight loss means you will have to exercise some discipline, following the routine without leaving loose ends. Plus, you should have the diet in the right proportion to avert the danger of storing up fats unhealthily. Individuals having certain metabolic dysfunctions and Type 1 Diabetes are advised against embracing the keto diet for weight loss – although Type 2 Diabetes patients shouldn’t have an issue taking keto diet. Notwithstanding, anyone that is just starting with keto diet may experience headache, fatigue, bad breath, and mood swings. This is down to the body trying to acclimatize to the new order of fat being used as fuel instead of carbohydrates.

Paleo Diet

Paleo diet hinges on the consumption of foods in their natural, unprocessed state. So, if keto diet is aimed at high-fat foods, paleo diet concerns eating meals with lesser fat thus keeping caloric consumption as low as possible. In essence, someone hoping to go paleo will consume more whole grains, foods with high protein content, fruits, veggies, seeds, and nuts. Besides weight loss, adhering to this type of diet will help promote cardiovascular health, and even tackle issues evolving cholesterol and blood sugar. This is, however, one dietary plan you should consult your dietician to institute as it needs to be done with caution considering how it could lead to the deficiency of certain nutrients. Meanwhile, paleo diet is not usually recommended for pregnant women and people with kidney problems.

Flexitarian Diet

When you hear about flexitarian diet, then you can think of “flexibility” as the dietary plan does not come with any rigid rules or stringent observances. I am always tempted to say that flexitarian diet is part-vegan and part-other diets – definitely not for those religiously devoted to the vegetarian lifestyle. A person going the way of flexitarian diet will be looking to have meals with whole grains, seeds, nuts, fruits, plant protein, and vegetables, and then add some meaty stuff – plus a bit of other processed grocery items. But while you may be indulging in those processed foods, you should remember the reason for a dietary plan – weight loss – and not get overly indulged.

DASH Diet

DASH is the acronym for Dietary Approaches to Stop Hypertension; this should give you an insight into how beneficial this type of diet will be for cardiovascular health – and that’s not all as DASH diet is also notable for its weight-loss advantages. Although it is not originally designed as a weight loss diet, a good number of persons that have stuck to it have reportedly lost some pounds considerably. DASH diet hovers around eating veggies, fruits, lean meats, and whole grains in good supply while having lesser quantities of foods [and condiments] like fatty foods, red meat, salt, and added sugars.

Mediterranean Diet

Mediterranean diet could readily register as a “top choice weight loss diet” as it factors in all that is needed for a balanced healthy meal while promoting weight loss. This diet is common among the people of Italy, Spain, France, Greece, etc – hence the tag “Mediterranean”. The diet circles about whole grains, nuts, veggies, fruits, and fish – and maybe a little bit of wine to go with it. Furthermore, one can take consumables like eggs, dairy products, red meat, and added sugar in small proportions – not necessarily though. The Mediterranean diet greatly promotes overall wellness, even as it helps you to maintain healthy body weight.

MIND Diet

MIND diet is a blend of both Mediterranean and DASH diets – and that’s how the acronym came about. This type of diet is directed at reducing or eliminating the intake of unhealthy fat to embrace the consumption of healthy, fresh grocery items. As such, MIND diet is planned around foods like whole grains, legumes, berries, olive oil, veggies, and wine. This sort of diet contributes to healthy body weight and also promotes mental well-being.

WW Diet

WW, which was previously known as “weight watchers”, is strictly set aside for weight loss purposes. For WW diet model, points are usually allotted to various types of foods and drinks, and these points will always vary based on the fat, fiber, and calories that particular food contains. So, WW diet is not necessarily about you strictly pairing one food with another it doesn’t restrict the intake of any class of food. It follows that anyone observing this dietary plan must act to consume food within a specific daily point limit to attain and sustain the desired/healthy body weight. Subscribing upon subscribing to any of the WW diet plans – for a fee – you will get some education about different food choices, and how to regulate meal portions for sustainable weight loss. You will also be able to keep track of your food and beverage intake while you’re on the platform.

Whole30 Diet

Whole30 diet is aimed at what you do consecutively within 30 days. Specifically stating, individuals following this dietary plan are expected to cut off added sugar, legumes, grains – whole grains inclusive – alcohol, and dairy products. It is believed that the body will go into a reset mode by adhering to this plan, and this ensures weight loss. However, the fact that the Whole30 diet has been reported to cause nutritional deficiencies and some metabolic disorders creates a major cause for concern.

References:

Tosti, V, Bertozzi, B, and Fontana, L. (2018). Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms. The journals of gerontology. Series A, Biological sciences and medical sciences, 73(3), 318–326.

Poulimeneas, D, Anastasiou, CA, Santos, I, et al. (2020). Exploring the relationship between the Mediterranean diet and weight loss maintenance: The MedWeight study. The British journal of nutrition, 124(8), 874–880.

Soltani, S, Shirani, F, Chitsazi, MJ, & Salehi-Abargouei, A. (2016). The effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trials. Obesity reviews: An official journal of the International Association for the Study of Obesity, 17(5), 442–454.

Derbyshire, EJ. (2016). Flexitarian Diets and Health: A Review of the Evidence-Based Literature. Front Nutr. 3:55.

Dhana, K, James, BD, Agarwal, P, et al. (2021). MIND Diet, Common Brain Pathologies, and Cognition in Community-Dwelling Older Adults. Journal of Alzheimer's disease: JAD, 83(2), 683–692.

Thomas, JG, Raynor, HA, Bond, DS, et al. (2017). Weight loss in Weight Watchers Online with and without an activity tracking device compared to control: A randomized trial. Obesity (Silver Spring, Md.), 25(6), 1014–1021.

Ludwig D. S. (2020). The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed. The Journal of nutrition, 150(6), 1354–1359.