Losing weight is a challenge for some while it happens easily for others. While lifestyle changes do have a far reaching impact on your weight loss efforts, a lot depends on the diet plan you choose. The truth is that there is no one-size-fits-all concept when it comes to following diet protocols.
Specialists have devised a large number of plans that are recommended according to individual needs and expectations. They consider a number of factors before coming to a conclusion about works for a dieter. Before you evaluate them in relation to your unique needs, here is all that you need to know about the 5 best diet plans that bring fast and effective results.
Best Diet Plans For Fast And Effective Results
1. Keto Diet
Keto or ketogenic diet is based on high-fat, low-carb and adequate protein. Basically, it works by sending the body in a state of ketosis and it uses stored fat for fulfilling the energy requirements. The plan has to be followed consistently and no cheat days are allowed at all. Keto diet is recommended for type 2 diabetics while those with type 1 diabetes and other metabolic disorders should avoid it. Since it requires abstinence form breads and other carbohydrates, it requires a great deal of planning.
2. Atkins Diet
Another popular diet protocol that weight-watchers have been following for decades is the Atkins Diet. A low-carb and high-protein diet, it is to be followed in phases. The first phase allows the consumption of only 20 grams of carbs in a day and sends the body into ketosis. The carb allowance is increased in the phases that follow. However, it may not be suitable for diabetics or those on insulin as it is low in carbs. Similarly, high protein intake makes it inadequate for those with kidney disease.
3. HCG Diet
HCG diet is a diet plan that is widely popular and highly appreciated for the rapid and lasting weight loss it brings. Like the Atkins diet, this one too is carried out in phases. The first phase is the loading phase when the dieter is allowed high calorie intake to prepare the body for the rigors of the upcoming phases. The second phase or the core phase is the most important part of the plan during which a daily intake of only 500 calories is allowed. You can now more about this phase at https://hcgdiet.com/hcg-diet-protocol-phase-2/. In the third phase, the calorie intake is increased to 800 to 1000 calories in the day. Accompanying the diet protocol is the daily intake of HCG hormone drops or injections to promote weight loss via metabolic boost.
4. DASH Diet
DASH diet is a popular diet plan that helps people with high blood pressure to lose weight in an effective, safe and healthy way. The premise that this protocol is based on is the reduction of sodium intake in the daily diet. A low-sodium diet not only regularizes the level of blood pressure but also has benefits related to lowering the risk of obesity and heart disease. The DASH protocol is basically about taking a diet comprising of fruits and vegetables and with low sodium intake. It has shown effective weight loss benefits as well as consistent reduction in blood pressure levels.
5. Mediterranean Diet
One of the top-ranked diet protocols is the Mediterranean diet, which is sustainable and brings long term weight loss in addition to a number of health benefits for the dieter. This protocol, as the name suggests, replicates the eating pattern of the Mediterranean population, with high intake of fruits, vegetables, fish, olive oil, nuts, legumes and beans. The intake of dairy and red wine, on the other hand, is restricted to a moderate amount. Mediterranean diet not only promotes weight loss but also alleviates the risk of a number of health conditions such as heart disease, diabetes and Alzheimer’s disease.
6. Blood Type Diet
The Blood Type Diet is an innovative protocol which requires the dieter to eat according to the blood type. For instance, those with Type O need to eat a diet high in protein, with intake of fish, poultry and lean meat. The B Types need to cut down on wheat, lentils, peanuts, corn, tomatoes and sesame seeds. Similarly, there are special diet recommendations for other blood groups too. Blood Type Diet claims to facilitate better digestion and promote the absorption of food, which brings about effective weight loss. Another reason that the protocol really works is that it completely eliminates the consumption of junk food.
Deciding the diet plan that works the best for you
Besides these popular diet plans, there are plenty of other options that you can explore. Something that really matters is the right choice of a protocol so that you can the most effective and sustainable results with minimal efforts. At the same time, the diet should not have a baneful effect on your overall health. Here are a few factors that you should consider to evaluate the various diet options and shortlist the one that really works for you:
- Start by considering the fact whether you will be able to live with the option for a long term. Most dieters start with a protocol with great enthusiasm but fail to stick to it for one reason or the other. Understand the plan inside out and know all that you would need to do before committing to it.
- Bear in mind the factors such as sustainability and flexibility of the protocol. After all, a plan that brings rapid results but fails to sustain in the long run can be a drastic failure. Similarly, flexibility is important as you would want a day or two off once in a while.
- Consider the comprehensive benefits in addition to the weight loss benefit as your health is something that matters the most.
- Safety of a plan in your individual circumstances is absolutely critical. Here, it is important to keep your medical condition in mind. Also, some diets are not permissible for pregnant women and breastfeeding mothers.
The best thing to do is to consult an expert dietitian who can formulate a tailored plan to help you achieve excellent results safely, effectively and within a minimum span of time.