Diet and exercise are the keys to effective weight loss. Weight loss cannot be achieved without these key factors. While opting for a particular weight loss diet plan, individuals must check for its nutrition, safety, effectiveness in weight loss and usefulness in protection against diabetes and heart disease.
The safe and effective methods of weight loss include such diet plans and exercises in the schedule which usually suit all body types. They help in disciplining your diet and improving your dietary fitness. While certain diet plans may also prove to be ineffective for you, you should definitely consult a nutritionist or dietitian before following a particular diet plan.
Some of the worst and best weight loss diet plans are discussed with their disadvantages and advantages, respectively, below.
Best Weight Loss Diet Plans:
Dash diet plan is considered to be the best and the healthiest diet plan which basically aims at lowering and preventing high blood pressure, inducing weight loss. According to a 2010 study which was published in the Archives of Internal Medicine, the obese or overweight adults who followed the dash diet lost around 19 pounds while the others either lost very little weight or gained even more.
Dash diet plan is advertised and widely promoted by the federal government’s Department of Health and Human Services, for its efficacy in weight loss and lowering high blood pressure. Also, it is light on saturated fat and salt. But, one must include a proper exercise regime with it to gain the best results.
Mediterranean diet plan aims at weight loss, cancer, and diabetes prevention, along with the improvement of heart and brain health. It is also one of the best diet plans. A 2016 study conducted on adults with type 2 diabetes and cardiovascular diseases, concluded that adults who were given Mediterranean diet supplemented with olive oil lost the most weight.
A Mediterranean diet plan includes healthy foods like salads, hummus, fresh fruits, veggies, and essential fats like olive oil. Also, as per the experts, it is known to preserve the brain volume with age and help ward off diseases like Alzheimer’s.
Worst Weight Loss Diet Plans:
Paleo diet ranks last in the U.S. News and World Report survey of the most recent best and worst diets. Nutrition experts suggest that this diet severely lacks the required nutritional aspect and is very hard to follow. Also, it is ineffective for weight loss and a bad choice for the heart’s health.
A paleo diet majorly focuses on lean meats and lots of wild plants, as a healthy way to lose weight, but experts suggest that such a diet is impossible to follow in the modern times. Hence, the paleo diet is considered to be one amongst the worst weight loss diet plans.
Experts suggest that gluten has got nothing to do with the weight loss. While avoiding gluten is definitely essential for those with gluten sensitivity, celiac disease, and gluten intolerance. Going gluten-free doesn’t help in shedding flab. Gluten is majorly found in wheat, rye, and barley.
A recent study found that many people with celiac disease who followed a gluten-free diet for the first time ended up gaining weight because their bodies were able to absorb the calories and nutrients properly. Along with this, gluten-free junk is also known to induce weight gain. Because gluten content must be replaced with something, gluten-free treats are high on sugar and preservatives and tend to be higher in calories. These are also unhealthier.
Hence, a Gluten-free diet is a very ineffective weight loss diet plan.