The 3 Best Diet Plans For 2022
With 2022 just around the corner, healthy living will be at the top of most people’s agendas for the new year. Mind and body health is more important now than ever before – here are three diets that help with weight loss but most importantly come with a whole range of other benefits to help get your body back to its healthiest state.
For those looking to lose weight or wanting to live a healthier and more active lifestyle, some form of exercise is usually required. There are links attached giving you a guide on cheap home gym equipment for a simple but effective home workout or perhaps consider joining your local gym or football team.
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.
Various forms exist, including the intermittent fasting 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
It has been shown to aid weight loss and is linked to many other health benefits.
How does IF work? :
This form of diet restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss — unless you eat too much food during allowed eating periods.
Will Intermittent fasting help me lose weight?
According to studies, intermittent fasting benefits include 3-8% weight loss over 3-24 weeks – significantly bigger than other methods.
The same review showed that this way of eating may reduce waist circumference by 4–7%, and other studies have shown IF can increase fat burning while preserving muscle mass.
Benefits to intermittent fasting: studies have shown IF is linked to anti-ageing, increased insulin sensitivity, improved brain health, reduced inflammation and other benefits.
IF is generally safe for most healthy adults. But those sensitive to drops in their blood sugar levels (such as people with diabetes, low weights, eating disorders, pregnant or breastfeeding women) should speak to a medical professional before starting intermittent fasting.
Plant-based diets are becoming more and more popular as people look to restrict animal products for health, ethical and environmental reasons. These diets – vegetarianism and veganism the most popular – may help you lose weight. There are different types of plant-based diets that are worth researching and choosing which one suits you best.
A benefit to plant-based diets is how flexible they are – there is the flexitarian diet which is a plant-based diet that allows eating animal products in moderation.
How do plant-based diets work?
Most types of vegetarianism involve eliminating all meat, poultry and fish. Some vegetarians may choose to avoid eggs and dairy.
The vegan diet is stricter as it restricts all animal products as well as animal-derived products such as dairy, gelatin, honey, whey, casein and albumin.
Flexitarian has no clear-cut rules as it’s a lifestyle change rather than a diet – but most encourage eating mostly fruits, vegetables, legumes and whole grains but allows for protein and animal products in moderation.
Many of the restricted food groups are high in calories hence why it can aid weight loss.
Will Plant-based diets help me lose weight?
According to research, plant-based diets are effective for weight loss. They do well in aiding weight loss because they tend to be rich in fibre which can help you stay fuller for longer, and low in high-calorie fat.
Plant-based diets have been linked to many other benefits – including reducing the risk of chronic conditions like heart disease, certain cancers, and diabetes. Plant-based diets are better for the environment than meat-based diets.
The main downside to plant-based diets is that they can restrict important nutrients that are typically found in animal products such as iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids.
You should seek proper supplements to make up for these nutrients.
The Mediterranean diet
The Mediterranean diet is not strictly a weight loss diet, but is designed to lower heart disease risk, and can aid in weight loss.
The diet is based on foods that people like to eat in countries such as Italy and Greece.
How does the Mediterranean diet work? and What is considered Mediterranean diet?
The Mediterranean diet involves eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.
Foods to consume in moderation include poultry, eggs and dairy products, whilst red meats are limited.
The Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.
Will the Mediterranean Diet help me lose weight?
The diet is not designed as a weight-loss diet but adopting a Mediterranean-style diet may help you lose weight.
Studies show the diet combined with exercise or calories restrictions can aid in losing weight. Another benefit to the diet is that it encourages eating plenty of antioxidant-rich foods – which may help combat inflammation and oxidative stress by neutralising free radicals. It has been linked to reducing heart disease and premature death.
As the Mediterranean diet is not a weight loss diet, you may not lose weight unless you consume fewer calories and exercise.
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