Search Speak now. Questions and Answers. Something with lots of variety that would allow me to cook and try new things. It's dinner time on your new diet. Which scenario sounds most appealing? I already have my planned dinner written out, with an easy to follow recipe. You have successfully stuck to your diet Other than seeing the number drop on the scale, what have been some positive side effects?
Tell your doctor about your previous efforts to lose weight. Be open about fad diets that interest you. Your doctor might be able to direct you to weight-loss support groups or refer you to a registered dietitian.
There's no one diet or weight-loss plan for everyone. But if you consider your preferences, lifestyle and weight-loss goals, you'll likely find a plan you can tailor to your needs. It's tempting to buy into promises of rapid and dramatic weight loss, but a slow and steady approach is easier to maintain and usually beats fast weight loss for the long term.
A weight loss of 0. In some situations, faster weight loss can be safe if it's done right — such as a very low-calorie diet with medical supervision, or a brief quick-start phase of a healthy-eating plan. Successful weight loss requires a long-term commitment to making healthy lifestyle changes in eating, exercise and behavior. Behavior modification is vital, and could have the greatest impact on your long-term weight-loss efforts. The table below lists some of the more common diets.
There's overlap, but most plans can be grouped into a few major categories. Studies comparing different weight-loss programs have found that most programs result in weight loss in the short term compared with no program. Weight-loss differences between diets are generally small. Before you dive into a weight-loss plan, take time to learn as much about it as you can. Just because a diet is popular or your friends are doing it doesn't mean it's right for you.
Ask these questions first:. Successful weight loss requires long-term changes to your eating habits and physical activity. This means you need to find a weight-loss approach you can embrace for life. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.
However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation. How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish.
Some vegetarians may likewise avoid eggs and dairy. The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.
Weight loss: Research shows that plant-based diets are effective for weight loss 7 , 8 , 9. A review of 12 studies including 1, participants found that people on a plant-based diet lost an average of 4. Plus, those following a vegan diet lost an average of 5. Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat 11 , 12 , Other benefits: Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease, certain cancers, and diabetes.
They can also be more environmentally sustainable than meat-based diets 14 , 15 , 16 , Downsides: Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids. Low-carb diets are among the most popular diets for weight loss.
Some varieties reduce carbs more drastically than others. How it works: Low-carb diets restrict your carb intake in favor of protein and fat. In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones.
This process is called ketosis Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets 22 , 23 , 24 , For example, a review of 53 studies including 68, participants found that low-carb diets resulted in significantly more weight loss than low-fat diets Other benefits: Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels.
They may also improve blood sugar and insulin levels in people with type 2 diabetes 29 , Downsides: In some cases, a low-carb diet may raise LDL bad cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated 32 , The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.
How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar , and dairy, though some less restrictive versions allow for some dairy products like cheese.
Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat 34 , 35 , For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5. Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content 38 , Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol , and triglyceride levels 40 , So you spend way too much time sorting through the options until you pick something that seems okay—until you get bored and wander into the kitchen for a snack halfway through.
There are a lot of reasons why diet plans fail, but the number one reason you can't stick with your plan—or your plan isn't working—is that it's simply not the right plan for you. After all, you wouldn't expect the Olsen twins and the Williams sisters to eat the same meal plan; why should you try to squeeze into a program just because it worked for someone whose life is completely different from yours?
If you do like take a cue from the Hollywood crowd, though, check out these quick weight loss tips celebs swear by! Of course, you could always hire someone to tailor a nutrition plan just for you, but that costs big bucks.
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