Which is the most effective diet to lose weight?

News & World Report ranked this primarily plant-based approach to eating as No. WW (formerly Weight Watchers) You know this popular weight loss plan by its former name, Weight Watchers. Like intuitive eating, the satiating diet is not strict; the main thing is to eat whole foods, such as apples, oatmeal, peppers and salad. The idea is that these foods rich in fiber, protein and fat promote a feeling of fullness, so you're less likely to overeat.

There is legitimate science behind prioritizing these foods over packaged foods. For example, in a previous randomized controlled trial, obese men who were assigned to follow a satiating diet rather than a high-carb diet lost more fat and weight, and were more successful in following the eating plan. A flexible plan uses a variety of foods from the major food groups. It includes vegetables and fruits, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds.

Many studies indicate that low-carb diets can help you lose weight and may be more effective than conventional low-fat diets (49, 50, 5). Because high-fiber diets can increase satiety by making you feel fuller, the Mayo Clinic diet can contribute to weight loss. In addition, studies show that exercising on a low-calorie diet is more effective at promoting weight loss than just dieting (4). In general, watermelon is a nutritious and delicious fruit to add to your diet, but you should also eat other foods as part of a balanced diet).

Another study conducted on adults with obesity for 12 weeks revealed that the DASH diet helped reduce total body weight, body fat percentage and absolute fat mass in study participants, while preserving muscle strength (1). In a previous study, people with metabolic syndrome who followed the first two phases of the diet noticed significant weight loss, but they also experienced some changes in the hormones of satiety and hunger, which could lead to higher levels of hunger during the diet). The Volumetrics diet was created by Pennsylvania State University nutrition professor Barbara Rolls and is intended to be a long-term lifestyle change rather than a strict diet. While all of the above diets have been shown to be effective for losing weight, the diet you choose will depend on your lifestyle and your dietary preferences.

The trendy military diet consists of rare combinations of low-calorie foods, such as sausages without bread with bananas, carrots and broccoli, according to the Military Diet website. While this diet can be difficult to follow because it's so restrictive, it offers the same health benefits as a vegan diet. Every year, new fad diets appear with the promise that drastically changing your diet can help you lose weight. If you have a pre-existing medical condition, talk to your doctor before starting a low-calorie diet, such as the HMR diet.

The flexitarian diet is a less strict version of a plant-based diet that allows for minimal consumption of meat and animal products. For example, a review of 53 studies involving 68,128 participants revealed that low-carb diets caused significantly greater weight loss than low-fat diets (5). There is no research to support its benefits, and it is based on eating plain cabbage soup three times a day, in addition to other foods on certain days of the diet.