There is no single weight loss diet that will work for everyone. But there are few that have a better track record than others.
This article reviews the top 5 weight loss diets last year and the benefits and drawbacks of each one. Find out which of these might work for you as you head into a new year and a new, healthier you!
What Is It?
Keto is an extreme low-carb, high-fat diet. The diet gets its name from "ketosis"which means your body is burning fat for energy instead of sugar.
Fast results. When you dramatically cut back on carbs you'll lose weight quickly. The Keto diet may also reduce your risk of neurological diseases.
Keto is a very strict diet and it's hard to maintain. So if your goal is sustained weight loss, Keto might not be right for you. The high-fat and high-protein nature of the diet may also increase your risk of certain heart conditions.
2. Intermittent Fasting
What Is It?
Intermittent fasting is a time-restriction diet. You fast for 8-16 hours and can eat for the remaining hours.
It's easy to follow. You don't have to count calories or track your food. The rules are pretty simple with regards to when you fast and when you eat. It's also easy for people with busy schedules who are already used to not eating for long stretches of time.
Results are not guaranteed. If you eat tons of unhealthy food during your non-fasting hours you won't get the weight loss results you were hoping for. So intermittent fasting alone as a diet plan isn't always effective.
What Is It?
Whole30 is branded as a reset diet. It's a 30-day restrictive diet intended to kick-start your weight loss journey. On Whole30 you must avoid alcohol, sugar, legumes, dairy, and grains entirely for 30 days.
If you need strict rules when you diet, Whole30 might be just what you're looking for. And there is an online community of people that share Whole30 friendly recipes and restaurant options.
Whole30 is very restrictive even if it's just for 30 days. You have to be meticulous about meal planning and label checking. But the biggest issue is that it's designed to be temporary. So it's not uncommon for people to lose weight during the 30 days and then put it back on.
What is it?
A gluten-free diet means that you can't eat anything with gluten including most pastas, breads, crackers, and cookies.
Obviously if you are allergic to gluten or have gluten insensitivity the benefits of this diet are your overall health and wellbeing. But for those that want to lose weight, avoiding gluten may help them drop pounds mostly because they are avoiding high-carb foods. Gluten-free diets can also help mild digestive issues and increase a person's overall energy.
You have to give up some of your favorite carbs. Also, going gluten-free doesn't always translate to weight loss unless you are replacing the traditional carbs with healthier options and maintaining appropriate portion sizes. It can also be hard to gee enough fiber and nutrients from a gluten-free diet.
5. Mediterranean Diet
What Is It?
The Mediterranean diet involves eating like the people who like in the Mediterranean region. This diet includes a lot of produce, nuts, and fish while avoiding red meat, processed sugar, and fat.
Year over year the Mediterranean diet is ranked in the top 3 overall diets because it works. And while it may only lead to moderate weight loss, it can improve cardiovascular health and longevity. On this diet you can eat lots of delicious foods and get plenty of essential nutrients.
There aren't specific rules to the Mediterranean diet, so you have to do more research on your own than other diets. It can also be tricky if you live in an area without fresh produce. Moreover, it can be an expensive diet if produce and fish are hard to come by. It's also not a guarantee that you'll lose weight on this diet without making other adjustments to your lifestyle.
What to Expect in 2021 ...
It's a brand new year but these diets aren't going anywhere. You can expect to see a steady rise in most of these diet plans - especially for the first few months of the year.
What we can be sure of is that in 2021, as in every year for the last several decades, people are going to be looking for new ways to lose weight fast.
If you want to learn more about sustainable diet solutions and healthy behavior change, subscribe to the blog or schedule an introductory coaching session.