How do you go about losing weight in the shortest time possible?
One of the best things you can do is to choose the right diet approach, but with so many options out there, it can be difficult to find the right one.
The 10 diets listed below are some of the most effective and least restrictive weight loss approaches out there that will also help you keep your blood sugar levels under control and ward off conditions like heart disease and diabetes as well.
Before you start any diet, however, it’s important to consult your doctor or other healthcare providers.
1. Low Carb Diet
To help you drop pounds quickly, consider a low-carb diet.
Low-carb diets have gotten a bad rap in recent years and not without reason.
They can produce quick weight loss that’s typically followed by slower weight gain.
While it may not be very appealing, many experts say that low-carb diets are ideal for cutting calories quickly and should be used when trying to slim down.
The main benefit of low-carb diets is that they restrict your intake of carbohydrates, one of your body’s primary sources of energy (glucose).
When carbs are restricted, your body is forced to burn fat as its primary fuel source , with results showing up quickly on your scale.
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2. Vegan Diet
For those looking to lose weight quickly, and healthily, a vegan diet is a great place to start.
It may seem counterintuitive since plant-based diets usually mean more fiber and complex carbohydrates.
But because eating meat is so expensive, many people find they need fewer calories overall when they ditch meat from their plates.
In one study in Appetite, dieters who ate vegan lost significantly more weight than those who followed an ovo-Lacto vegetarian or omnivorous diet plan.
While more research is needed on how long it takes to lose weight with a vegan diet, experts estimate it can take anywhere from five to 10 days for your body to get used to digesting all of your meals in fat.
3. Keto Diet
The keto diet, short for the ketogenic diet, involves eating lots of fat (about 60 to 80 percent of your calories), a moderate amount of protein (about 20 percent), and very few carbs (less than 5 percent).
After cutting out carbs through eating mostly fats and proteins, your body burns fat as its main fuel source, instead of carbohydrates.
The lack of carbs causes your body to produce ketones, or compounds that act as intermediaries between glucose and energy production.
In other words: You will burn energy faster than you usually do.
Although weight loss isn’t always associated with keto diets, studies show it may be a good option for some people who have diabetes because it can help reduce insulin resistance.
4. Mediterranean Diet
This diet emphasizes eating mostly whole grains, fruits, vegetables, and healthy fats.
It also promotes low-fat dairy and limits red meat consumption to only a few times per month.
The Mediterranean diet doesn’t focus on counting calories or fat grams but rather recommends that you eat foods naturally high in fiber like fruits, vegetables, and beans.
One of its selling points is that it lets you enjoy a glass of wine with dinner every night, but some studies have shown mixed results when it comes to red wine and weight loss.
Especially if you consume more than one drink daily.
It’s worth noting that if you want to lose weight quickly with any kind of diet, alcohol isn’t your best friend.
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5. Paleo Diet
The Paleo diet eliminates processed foods and grains, opting instead for unprocessed or minimally processed food products.
It relies heavily on meat, eggs, vegetables, and fruits as protein sources and raw nuts as fat sources.
While low-carb diets have become popular in recent years.
With good reason, they’re not necessarily better than paleo when it comes to weight loss.
In fact, one of paleo’s biggest benefits is that it’s an anti-inflammatory diet, meaning that adopting a paleo lifestyle can help you ward off diseases like Type 2 diabetes by preventing inflammation throughout your body.
6. Green Smoothie Diet
Drinking a few glasses of green smoothies each day can help you lose weight.
Green smoothies are filled with fiber, which means they will keep you feeling full and satisfied longer.
These green beverages also consist of fruit and vegetable blends, both of which are low in calories but offer numerous nutritional benefits.
7. Gluten-Free Diet
The gluten-free diet has been shown to help people lose weight.
It can also reduce acne, irritable bowel syndrome (IBS), bloating, and gas.
These health benefits are thought to be caused by a reduction in gut inflammation after going on a gluten-free diet.
Gluten is found in grains such as wheat, barley, rye, and spelling.
It’s also used as an additive in some packaged foods (including those labeled gluten-free).
However, only 1% of Americans have celiac disease, an autoimmune disorder that causes digestive issues when gluten is consumed.
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8. High Fiber Diet
If you want to lose weight quickly, choose a high-fiber diet.
High-fiber foods are filling and low in calories, which helps you lose weight safely but quickly.
High-fiber foods can also help you feel full longer, so you don’t give in to cravings as easily.
One study found that adding more fiber to your daily diet can boost metabolism by up to 5 percent over five years!
Another study found that women who eat plenty of fiber have healthier body weights than those who consume less dietary fiber on average—25 grams is associated with a 3 percent lower risk of becoming overweight or obese during a 10-year period.
9. The No-Grain Diet
While there’s some debate about whether grains are actually bad for you, there is evidence that eliminating them from your diet can help you drop pounds.
One study in The American Journal of Clinical Nutrition found that women who ate only whole grains lost more weight than those who ate only refined grains.
Try substituting foods like white rice, white pasta, and pretzels with brown rice, quinoa, and even amaranth if possible.
This may take some trial and error to figure out which substitution will work best for you (and it will depend on how your body reacts to certain carb sources), but one thing’s for sure.
Your body will thank you!
10. Cabbage Soup Diet
The Cabbage Soup Diet is a short-term diet plan created by Joe Mercola, M.D.,
and it’s just what it sounds like: soup that you eat—and only soup.
The recommended meal plan includes three, 800-calorie days of eating cabbage soup with other permitted foods, followed by one day of eating regular food with a trip to a sauna thrown in.
If there are vegetables in your version of cabbage soup (like carrots), then you can have as much as 4 cups of vegetables per day total.
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Amarjeet Nagrale
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