Don’t you think an improper diet is the root cause of your weight-related issues?
Yes, it is the main culprit. If you can adapt to a good diet, half of the work is already over. However, you need to incorporate all the vital nutrients into your diet.
And to do that, you should know about the best diets to lose weight quickly.
A recent report by the HHS claims that the population of the United States tends to consume fewer vegetables and fruits than the required level.
Another study published in the NCBI also suggested that more than 60% of the adult population of the USA is obese.
And do you even understand the relation between these two findings? Yes, it is the improper diet as the root cause.
To eliminate all these hazards, you need to know about the best diets to lose weight quickly.
Here are the 10 best diets that help you to lose weight quickly.
Is It Possible To Lose Weight With Just Diet?
Yes, it is very much possible. The best diets to lose weight quickly can help you adapt and get results.
However, it is good to do a little exercise or cardio training each day as it can increase the overall mobility of your body. It can also improve cardiovascular health while controlling blood pressure.
You will experience less stress if you do a little exercise each day. It is a scientific fact that you feel pleasure after a heavy workout session or a long stretch of running called the runner’s high.
But if you have any mobility issues, you can simply shed some pounds just by following a good diet plan.
How Many Pounds Can You Shed In A Month?
It depends on several factors. The more drastic steps you take, the faster you will get the benefit.
But sadly, desperate measures can invite several health issues. So, you first need to understand the caloric demand of your body and then choose a diet plan accordingly.
However, some approximate estimates are as follows.
- Water Fasting: Up to 20 pounds per week (Not sustainable)
- Intermittent Fasting: Up to 10 pounds per week (Not sustainable for a long time)
- Keto Diet: Up to 4 pounds per week (Moderately sustainable)
- Weightless Program: Up to 8 pounds per week (Sustainable)
Besides these four, you can also adapt to a low-fat or low-carb diet. These two diet plans can help you shed around two pounds each week if you combine it with moderate exercise.
What Are The Foods You Should Avoid While Dieting?
Again, it depends on the type of diet you are currently following. If you are following a Keto diet, you need to avoid anything that contains carbohydrates.
If you are on a low-fat, low-carb diet, you need to avoid foods that are high in trans fats. In general, you need to avoid foods that are high in processed fats.
However, you need to get the best diet plan that suits your body. But, it is not easy to know about the proper diet plans that actually work.
10 Best Diets To Lose Weight Quickly And Efficiently
1. Keto Diet
Needless to say, the Keto diet or Ketogenic Diet is one of the most revolutionary and best diets to lose weight quickly. This innovative diet turns your body into a rapid fat-burning machine.
The basic concept of this diet is that you force your body to switch the primary energy source required for your daily activity from carbohydrates to fat.
Our body mainly converts carbs to sugar through our digestive system and then burns it to produce calories.
And we need those calories to perform anything, even for sleeping. But in this diet, you need to stop the carbohydrate intake completely. And due to that, your body starts to use your fats as the main fuel.
The transition from carb-burning to fat-burning of your body is called the Ketosis State. You need to follow some strict parameters during that state.
First, you need to start consuming high-quality fat while gradually decreasing the carb intake. And secondly, you need to consume a sufficient amount of protein.
2. Intermittent Fasting
For ages, humankind has been known for having fasting days for various reasons. While most of those fasting days are for religious reasons but it has a significant impact on the body as well.
The basic concept is that you stop consuming any food for a more extended period of time while gradually increasing the gap between your meals.
However, you need to be extra cautious while following this diet. As you are increasing the gap between your meals, you need to consume healthy foods with adequate vitamins and minerals to run your body in a proper manner.
Besides, you also need to have a balanced diet while cutting down the unhealthy fats from your diet.
Don’t follow this diet for too long. You can follow it for two months and give your body a five-month break before again starting it.
If you continue this diet for too long, several health-related issues can arrive. It is also better to talk to your physician or healthcare advisor if you have any digestive issues.
Want to consider this diet as your future route to lose weight? Here is my complete guide on Intermittent Fasting for beginners.
3. The DASH Diet
An innovative kind of diet, DASH, simply stands for “Dietary Approaches to Stop Hypertension.”
The basic principle is that it improves the blood pressure level of your body while eliminating the problem of hypertension. And by doing that, it effectively eliminates the chance of any stress-related overweight issues.
The DASH diet typically emphasizes eating whole grains, vegetables, colored fruits, and lean meats.
However, this diet cuts the entire source of red meat, sugar, and processed fats. It is also extremely low in salt. Following this diet can be a little tricky as you need to know about the specific serving size to get all the vital nutrients.
You need to intake vegetables, fruits, whole grains, and lean meats at least five times a day. However, you can consume seeds and nuts up to three times each week.
In addition to recurrent depressive symptoms, the DASH diet can also effectively safeguard you from cardiovascular complications. Some studies have also suggested that it can lower the risk of cancer.
4. The Paleo Diet
The Paleo diet mainly emphasizes the diet that our hunter-gatherer ancestors followed in ancient times. Many people say that our body is not prepared to process dairy, cultivated grains, and legumes.
And due to that, many people believe the Paleo diet is actually one of the best diets to lose weight quickly.
You need to intake fruits, vegetables, seeds, nuts, and lean meats in the Paleo diet. However, you need to completely stop eating processed foods, sugars, dairy, and grains.
Some of the alternative versions of this diet allow fermented dairy products like cheese. But the traditional method of this diet doesn’t allow you to consume that.
Several studies have claimed that the Paleo diet is extremely effective in melting belly fat. It can also effectively reduce the chance of severe heart disease by lowering triglyceride and cholesterol levels.
But don’t go harsh on your body and consult your dietician to prepare a diet plan that covers all the vital nutrients necessary for your body.
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5. Low-Fat Diet
As the name itself suggests, you need to minimize the intake of fatty foods in a low-fat diet. And since the start of this decade, this diet plan has become immensely popular.
You need to consume fats up to 30% of your daily caloric demand. So if you are in a 2k calorie plan, you can consume healthy fats up to 600 calories in total.
The ultra-low fat variant of this diet is quite strict and restricts the fat intake up to 10% of your daily caloric demand.
But in this form, you need to get 80% of your calorie intake from high-quality carbs and the rest 10% from lean meats.
This diet form is mainly plant-based, and it effectively limits the intake of animal products.
A low-fat diet can help you to eliminate the chance of cardiovascular disease. However, long-term intake of low fat can also lead to several complications.
You need to understand that good fat is also necessary as it is a vital factor for cell health, hormone balance, and nutrient absorption in your body.
6. Low-Carb Diet
One of the most popular diet plans, a low-carb diet, is actually one of the best diets to lose weight quickly. It is a milder version of the Keto diet we have mentioned above.
There is another version of this diet available called the LCHF, or the “low-carb high-fat” diet. The central mechanism of this diet plan is that you restrict your carb intake within 10% of your calorie demand.
So, if your body needs around 2k calories each day, you need to consume carbs worth just 200 calories. However, several versions of this particular diet plan emphasize a more drastic decrease in carbs.
And some relaxing variants of this diet can allow you up to 30% of the daily calorie demand. You need to decide on the intake level, depending on your specific need.
You need to consume high-quality fats and lean meats to get all the necessary nutrients.
There are several studies that suggest that this diet can reduce the risk of heart disease besides effectively decreasing your weight.
7. The Mediterranean Diet
The name itself tells the whole story, doesn’t it? The people in the Mediterranean countries have been following this diet for ages.
And even now, countries like Italy and Greece are strictly following this diet plan. There are many studies available that prove that this Mediterranean plan is one of the best diets to lose weight quickly.
The Mediterranean diet mainly relies on whole grain, green vegetables, colored fruits, nuts, seeds, seafood, fish, legumes, and most importantly, extra virgin olive oil.
They consume lean meat and dairy products in moderation. The diet plan also restricts trans fats, processed meat, refined oil, and added sugar.
This diet plan encourages you to intake foods with antioxidants. As a result, it is exceptionally effective in oxidative stress and inflammation issues.
It stabilizes the free radicals in the human body while effectively eliminating the chance of cardiovascular diseases. Some studies also claim that this diet plan is also great for skin, nails, and hair.
8. Plant-Based Diet
Vegetarianism and veganism are the two most popular variants of plant-based diets. The central concept of this diet is to cut down all the sources of animal products while solely relying on plant-based foods.
Besides the health reasons, many people are now also adopting it for ethical as well as environmental reasons.
However, there is a flexible version of this diet also available called the flexitarian diet. You can consume lean meat and dairy products in moderation on this diet plan.
But in a traditional plant-based diet, every food item should be sourced from plants. Strict followers of this diet plan also restrict consuming even honey, whey, and gelatin.
The basic working mechanism of this diet is to cut down all the high-calorie food sources to reduce your body weight.
Besides, plant-based carbs and fats need more time to digest. So, your body burns more calories just for digesting those foods in your stomach. This diet can reduce the risk of certain cancers, cardiovascular diseases, and diabetes.
9. Weightless Program
If you want to shed some pounds from your belly without any exercise, the weightless program is the spell you need to remember. This diet plan is extremely low in fat.
Besides, it encourages you to consume high-quality protein and natural carbs in moderation. It is not going to force you to adapt to a drastic change in your existing food habits.
You need to do three main things while following this diet. First, you need to cut down the sugar intake and avoid eating foods with added sugar.
Secondly, you need to intake carbs in moderation. And lastly, you need to switch from high-fat processed food to low-fat, healthy foods.
It is not a great diet plan for the sweet teeth as you cannot consume pastries and carbonated beverages while following it.
One of the best things about this plan is that almost any age group can easily follow this diet plan. However, you need to consult your doctor and dietician first if you already have any health-related issues.
10. Water Fasting
It is the most drastic diet plan you may have ever come across. However, several studies suggest that water fasting is actually one of the best diets to lose weight quickly.
The main principle is that you stop consuming any food at all while just keep on hydrating your body with fluids. And in that way, your body will accelerate into a ketosis state.
Once your body is in the ketosis state, it starts to burn fat inside your body to get the necessary calories. However, you cannot do this for a long time.
It is good to do that for a few days before resuming your standard diet plan. And trust me, you are not going to die if you don’t eat for a few days.
There are many benefits to this diet besides having a tremendous weight-loss mechanism. It can kickstart your immune system while lowering your overall blood pressure and blood glucose levels.
Besides, your digestive system will start to cleanse itself if you stop taking any processed foods.
So, these are the best diets to lose weight quickly and efficiently. However, you need to remember that a specific body responds to a specific diet plan.
It is better to talk to your dietician or doctor and know about the demands of your body before adopting any particular diet plan.
Besides, you should also have an active lifestyle with ample exercise each day to lose weight.