WW, formerly Weight Watchers , is one of the most popular weight loss programs worldwide. How it works: WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents. Weight loss: Many studies show that the WW program can help you lose weight 58 , 59 , 60 , For example, a review of 45 studies found that people who followed a WW diet lost 2. Other benefits: WW allows flexibility, making it easy to follow.
This enables people with dietary restrictions, such as those with food allergies , to adhere to the plan. Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan. Summary WW, or Weight Watchers, is a weight loss program that uses a points-based system. Dietary Approaches to Stop Hypertension, or DASH diet , is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.
It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat. The number of servings you are allowed to eat depends on your daily calorie intake. For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.
For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 8—24 weeks than people on a control diet Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer 71 , 72 , 73 , 74 , 75 , Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure.
In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure 77 , Studies have also linked it to additional benefits for your heart and reduced risks of other chronic diseases.
Many diets can help you lose weight. Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW Weight Watchers , and the DASH diet. While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences.
This ensures that you are more likely to stick to it in the long term. This article is based on scientific evidence, written by experts and fact checked by experts.
Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here.
There are many "diets" that can work. Here are meal plans for 5 healthy diets that have been shown to be effective in studies. This is a detailed meal plan for a low-carb diet based on real foods. What to eat, what not to eat and a sample low carb menu for one week. At Outlaw Bootcamp, our personal fitness trainers specialize in helping all of our clients and members on their own personal weight loss journey.
Whether you want to maintain your current weight, lose 10 pounds, or pounds, we will develop a plan specifically for you to become the fittest you can be! Losing weight is only half the battle. Keeping that weight off is just as important in terms of maintaining a healthy and physically active lifestyle. Most of us remember a time where we were in the best shape of our lives. How did we get so far away from that level of fitness? We include products we think are useful for our readers.
If you buy through links on this page, we may earn a small commission. Every year millions of adults in the United States try to lose weight 1. The Mediterranean diet is inspired by the eating patterns of countries like Italy, Spain, and Greece. A well-rounded Mediterranean diet should include plenty of fruits, vegetables, whole grains, nuts, seeds, proteins, and healthy fats. Meanwhile, added sugars and foods that have been heavily processed or refined are restricted 2.
For example, one analysis of 16 studies showed that those who paired the Mediterranean diet with physical activity and calorie restriction lost significantly more weight than those in a control group 6.
Plus, other research suggests that the Mediterranean Diet may help prevent chronic conditions like type 2 diabetes and heart disease 5 , 7.
Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes. However, these foods are only enjoyed in moderation and not generally considered to be the main focus of the diet 8. Plant-based diets are particularly rich in fiber — the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion.
Fiber helps keep you full between meals to promote weight loss 9 , 10 , According to one review of 12 studies, people who followed a plant-based vegetarian diet lost an average of 4. Another review of 32 studies found that plant-based diets were more effective for weight loss, compared with conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes There are many types of carb-restricted diets , but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as desserts, candy, bread, and pasta.
Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 20—50 grams per day, low carb diets are defined as any diet comprising less than grams of carbs per day 15 , One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet. Another study in people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started.
Shop for books on carb-restricted diets online. The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal. It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full fat dairy and high fat meats.
Shop for books on the Mayo Clinic diet online. Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets. Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome PCOS As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS.
One review of eight studies showed that following a low carb diet could help increase weight loss and improve hormone levels in women with PCOS Shop for books on the low carb diet online. Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish.
They also typically limit processed products, fried foods, and sugar-sweetened beverages. Studies show that increasing your intake of anti-inflammatory foods like fruits, vegetables, and nuts may be beneficial for weight loss 29 , 30 , In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS.
In fact, high levels of inflammation are thought to contribute to symptoms of PCOS and may be associated with increased levels of androgens, or male sex hormones You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. A single copy of these materials may be reprinted for noncommercial personal use only. This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Weight loss. Products and services. Weight loss: Choosing a diet that's right for you Don't fall for gimmicks when it comes to weight loss.
By Mayo Clinic Staff. Thank you for subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry.
Show references Choosing a safe and successful weight-loss program. Accessed April 24, Staying away from fad diets.
0コメント