Nearly 40% to 50% of the world population tries to lose weight every year. Making changes in your diet is the best way besides cardio activities. There are myriads of diet plans available, which makes it hard for everyone to choose and get started. As they are unsure about which one will be most sustainable and effective.
Some of the best diet plans for 2022 suitable for weight loss and overall health improvement are given below.
Intermittent fasting
It is a dieting plan that cycles between eating and fasting period. There are various forms like –
- 16/8 method that includes limiting calorie ingestion to 8 hrs. every day.
- 5:2 methods restrict the daily calorie consumption to 500 to 600 calories two times per week.
Intermittent fasting limits the time to eat thus reducing calorie intake. It leads to weight loss, but ensures to eat limited food in the eating window. It helps to enhance metabolism and increase fat-burning capacity.
Plant-based diets
Vegetarian and vegan are popular versions of plant-based diet plans. Animal products are excluded from the plan because of ethical, environmental, and health reasons. Research has reported that people on a plant-based diet are effective. It helps because a plant-based diet is rich in fiber that helps to stay full for longer and is low in calories.
Low carb diets
The Keto diet is a kind of low-carb diet plan, which limits macronutrients to less than 10% of total calorie intake in comparison to 30% in other kinds of diet regimes. Instead, fat and protein are added to the diet. Protein raises metabolism, curbs appetite, and preserves muscle mass. In the keto diet, fatty acids are used instead of carbs for energy through the ketosis process.
Paleo diet
In the paleo diet, the foods that your ancestors ate are advocated. It includes eating vegetables, whole foods, fruits, lean meats, seeds, and nuts. Avoid processed foods, sugar, dairy products, and grains. Cheese and paneer are allowed.
Low-fat diet
In a low-fat diet, the daily calorie intake is limited to 30%. Due to limitations in calorie consumption, a healthy meal plan helps in weight loss. As the diets are plant-based with limited animal and meat products studies have noted a relevant reduction in weight as well as waist circumference.
The Mediterranean diet
It is based on foods people eat in Greece and Italy. The diet supports eating lots of vegetables, fruits, seeds, nuts, whole grains, legumes, virgin olive oil, seafood, and fish. Dairy and poultry products are eaten in moderation. Red meat is limited. The Mediterranean diet confines refined grains, refined oils, trans fat, processed meats, highly processed foods, and added sugar content.
WW or Weight Watchers
It is a popular program that does not restrict group food. It is a point-based system, which allocates value to different beverages and foods depending on their fat, fiber, and calorie content.
DASH diet
The eating program is intended to prevent or treat hypertension or high blood pressure. It highlights eating lots of vegetables, fruits, lean meat, and whole grains. The food is low in red meat, salt, fat, and extra sugar.