In this article, we will be looking at the 20 best ways to lose weight. If you want to skip our detailed analysis of these different diets, you can go directly to the 5 Best Ways to Lose Weight.
Losing weight can become a pressing health concern for many people. When people consume more energy than what they burn, it can lead to weight gain. In certain cases, this can even lead to obesity. Obesity has been declared as an epidemic by health experts around the world. It is important to realize that gaining excess weight can cause other health issues as well such as diabetes, heart disease, and even certain types of cancer.
According to the CDC, 42.4% of adults were obese in the U.S alone in 2018 and the United States has the highest rate of obesity in the world. The situation is alarming and points towards a significant public health crisis. While weight gain can be caused by different social, environmental, and genetic factors, the primary cause of obesity in the US is said to be poor diet and exercise. As a result, there has been an increase in weight-loss programs and fad diets over the past few years with more and more people looking to find the best ways to lose weight.
Many people are making the switch to plant-based foods which are more nutritious, have lower fat content, and can have many other health benefits as well. Moreover, research has shown that vegetarians have a lower body mass index than nonvegetarians. Companies like Beyond Meat, Inc. (NASDAQ: BYND) have created innovative plant-based meat substitutes that can have become increasingly popular in the US and around the world. They have created products that can replace beef, ground meat, sausages, patties, and meatballs.
Similarly, many Americans are looking for newer diets and weight loss products to help them lose weight. According to the Boston Medical Center, 45 million US residents go on a diet and spend approximately $33 billion on weight loss products each year. Moreover, many people are also turning to technology for help. For example, Noom is a health and fitness app that provides a customized weight loss diet plan which helps its users lose weight according to their personal weight goals. The app provides users with a health coach as well.
According to Research and Markets, the weight loss industry in the US was valued at $78 billion as of 2019. However, the pandemic caused a decline in value during 2020. Yet many weight loss companies increased sales by introducing new weight loss products and trends that have set them on a growth path. For example, Medifast, Inc. (NYSE: MED) is a Maryland-based company that exclusively deals with weight loss, weight management, and other nutritional products in the US and around the world. The company has shown strong financial performance and currently has a market cap of $3.338 billion. Medifast, Inc. (NYSE: MED) has also introduced a lifestyle solution and coaching support system which is a major driver of its growth.
Similarly, Herbalife Nutrition Ltd. (NYSE: HLF) is another wellness company that produces weight management and targeted nutrition products such as protein shakes, weight loss enhancers, meal replacement products, drink mixes, and healthy snacks. Herbalife Nutrition Ltd. (NYSE: HLF) reported a total revenue of $1.5 billion for Q1 of 2021 and currently has a market cap of $5.645 billion.
Many new diets have also emerged that claim to make the weight-loss journey quick and easy. Some of them are based on research and evidence while others may result into nutritional deficiencies. It is important to thoroughly research a diet and consult with a practicing dietitian or doctor before adopting them. It is no secret that most diets are very tough to maintain, and some don’t even work. According to the CDC, losing 1 to 2 pounds in a week is the safest way to lose weight. People who get tempted by fad diets may face problems in maintaining their weight later on.
With this context in mind, let’s now discuss our list of the 20 best ways to lose weight.
20 Best Ways to Lose Weight
20. Paleo Diet
The Paleo diet is based on the eating patterns of early human beings before processed foods became popular. Simply put, the diet emphasizes consuming those goods which were eaten by cavemen before the pre-agricultural revolution. It mainly consists of eating meat, fruits, vegetables, poultry, and fish. The Paleo diet requires you to eliminate processed and dairy products from your diet. This not only helps to avoid problems like heart disease or diabetes but can help in weight loss as well. Some people may find the Paleo diet too restrictive. However, it is one of the 20 best ways to lose weight quickly and effectively.
19. Glycemic-Index Diet
The Glycemic-Index diet has been developed by assessing how different foods affect the blood sugar level. It involves a system in which numbers are assigned to different foods (specifically carbohydrates) according to how much they increase the blood sugar level. Carbs contained in cereals, fruits, and vegetables have a lower value while other carbs like bread, and processed food have a higher impact on the blood sugar level and are assigned higher values.
The Glycemic-Index diet is a simple way to evaluate your food choices. It requires you to eat more low GI carbs with a value of 55 and under, a relatively smaller amount of medium-GI carbs with a value between 56-69 and restrict high-GI carbs with a value of 70 and above. It is a balanced diet which consists of proteins, carbohydrates, nutrients, and an adequate amount of fat. The Glycemic-Index diet is one of the best ways to lose weight.
18. Nordic Diet
Created by nutritional scientists in Denmark, the Nordic diet encompasses the traditions, culture, and lifestyle of Scandinavian countries. It is more than just a diet for weight loss as it includes a lifestyle change as well. These include having relaxed dinners with loved ones and focusing on locally sourced food items that are manufactured sustainably. The Nordic diet includes the following habits: eating more fruits, vegetables, whole grains, seafood, and high-quality meat. Moreover, it promotes the consumption of home-cooked meals based on seasonal produce and limits any food additives. The diet also emphasizes on eating food from wild landscapes and use organic produce as much as possible. These eating habits have also been scientifically proven to be effective ways to lose weight. The Nordic Diet is one of the 20 best ways to lose weight.
17. The Fast Diet
For those who want to shed weight quickly, the fast diet will help you do just that. It is a low-calorie diet plan that can help followers reduce their fat. The Fast diet has a pattern of eating normally for 5 days and reducing your calorie intake by 75% on 2 nonconsecutive days out of a week. These two days are called the fast days in which men can eat 600 calories while women can only eat 500 calories. Moreover, to reap the full benefits of the diet, it is important that these calories be spent wisely on nutritious food with a low glycemic index. On the other five days of the week, there is no restriction on calories. However, followers must still exercise caution in their eating habits. The fast diet has been chosen as one of the 20 best ways to lose weight.
16. Asian Diet
A food and nutrition nonprofit company in Boston has developed the Asian diet pyramid. It is a balanced diet that can be used to shed some extra pounds. The diet involves increased consumption of vegetables, fruits, seeds, legumes, nuts and specifically emphasizes the use of whole grains such as brown rice, buckwheat soba, and millet. Moreover, Asian diet followers can incorporate fish, soy, and shellfish while reducing intake of red meat, sugar, dairy, poultry, and oils. Weight watchers who are following this diet must also drink 6 glasses of water everyday and minimize consumption of alcohol. It is important to remember that being physically active while following this diet is important to reap its full benefits. The Asian Diet has an acceptable range of protein, fat, carbs, and other nutrients making it one of the best ways to lose weight.
15. SlimFast Diet
Another effective way to lose weight is the SlimFast diet which is popular for its structured flexibility and variety in food options. Choosing this diet will mean that you will eat 2 SlimFast meal replacements, 3 snacks which have 100 calories, and another 500-calorie meal each day. According to SlimFast’s program, this diet can result in a weight loss of 1 to 2 pounds every week. This diet is ideal for those who are willing to stick to the strict diet for at least 8 to 10 weeks. SlimFast products are also used as general meal replacements even after weight loss to help maintain your desired weight.
14. Nutritarian Diet
The Nutritarian diet will require you to bring out your salad bowls. It is rich in plant foods and reduces the intake of high-calorie and processed food items. This plant-based diet has shown impressive results for weight loss as well as slowing signs of aging and preventing illnesses. A study published by the American Journal of Lifestyle Medicine found that people who followed the Nutritarian diet lost 14 to 49 pounds in their first year. The diet requires you to eat plant-based food with low salt and fat content. It naturally reduces your calorie intake as well and discourages snacking. According to the Nutritarian guidebook, raw and cooked vegetables should be the main course while eating meats must be limited. Nutritarian diet followers are also required to take a daily multivitamin and a DHA-EPA supplement. Overall, this diet has been found to be one of the best ways to lose weight according to latest research.
13. Keto Diet
The Keto diet has become increasingly popular in the past few years. The basic premise behind this diet is to achieve weight loss through burning fat. It helps people lose weight quickly, feel full, and reduce their cravings while simultaneously helping to boost their mood and energy. The diet restricts any carbohydrate intake and followers must fill up on fats instead to enter a state of ketosis. In ketosis, the body starts breaking down stored body fat into ketones for energy. This shift into ketosis is what sets the keto diet apart and provides a quick and effective way to lose weight quickly.
12. Nutrisystem Diet
The Nutrisystem diet is an eating plan based on portion control and healthy eating. The commercial diet is provided by Nutrisystem which deliver pre-prepared and packaged meals to their customer’s home. The meals include lean proteins, carbohydrates with a low glycemic index, and whole grain foods. Most people prefer these diets as it offers them convenience and they don’t have to plan and prepare meals themselves. However, the diet can be costly and ranges from $250 to $350 per month along with additional cost of fruits and vegetables. The company also provides customized diets based on lower sodium levels which leads to weight loss. The Nutrisystem diet is one of the 20 best ways to lose weight.
11. Noom Diet
The Noom diet is developed by an app of the same name which provides a customized weight loss diet plan which helps its users lose weight according to their personal weight goals. The app provides users with a health coach as well. According to the goal weight and timeframe selected, the Noom app estimates how many calories must be eaten in a day. A virtual coach is also available to offer motivation on the app. The Noom diet consists of low-calorie foods with high nutritional value and is formed by practicing dietitians. The app offers three food categories: green (fruits and vegetables), yellow (lean meats and starches), and red (red meats and desserts). A study on Noom users found that amongst a total of 36,000 users, 78% of people were able to lose weight. Hence, the Noom diet has landed a spot in the list of the 20 best ways to lose weight.
10. The Engine 2 Diet
Created by a former professional athlete and firefighter named Rip Esselstyn, the Engine 2 diet focuses on nutritious plant-based foods and restricts any animal products, oil, sugar, and salt. This diet is ideal for athletes and pregnant women. The diet also includes regular exercise and hydration which is important for weight loss as well. The Engine 2 diet is a unique diet plan which does not focus on calorie counting or nutrient tracking. It promotes plant-based food products while cutting out vegetable oil. Like other vegan diets, the Engine 2 diet has a high fiber content and is low in fat which can help you feel full for a longer time. The best part is that the diet is free to follow and is available online making it one of the best ways to lose weight.
9. DASH Diet
The DASH diet is primarily used to avoid high blood pressure but can be used for weight loss as well. DASH stands for “Dietary Approaches to Stop Hypertension” and has shown impeccable results. This diet has a lower sodium content than the average American diet. Moreover, the DASH diet promotes the consumption of vegetables, fruits, and whole grains. It also includes small amounts of low-fat dairy products and lean proteins. All high saturated fatty foods and meats, tropical oils, and sugary products are discouraged in this diet. However, the diet is balanced and can be adopted for a longer time due to its beneficial health and weight loss effects. DASH diet followers are required to eat more foods that have a high potassium, calcium, magnesium, fiber, and protein content and avoid foods which have high saturated fats and sodium content. It is easily one of the 20 best ways to lose weight.
8. Vegan Diet
One of the most popular eating patterns nowadays is vegetarianism. Vegans are those people who do not eat any type of meat, fish, poultry, and related products. They even exclude all animal products such as eggs and dairy. The vegan diet is strictly plant-based which means major portions of vegetables, fruits, leafy greens, nuts, seeds, legumes, and whole grains. Research has shown that people following the vegan diet eat fewer calories, have a lower body mass index, and have less weight as well. With a healthy amount of exercise, the vegan diet can be one of the best ways to lose weight.
7. Raw Food Diet
The Raw Food diet can be traced back to the 18th century and it has since involved into several variations today. The diet focuses on food that has not been cooked, microwaved, processed, genetically engineered, or exposed to any pesticides. 75% of the diet consists of eating plant-based organic foods that are not heated above 115 degrees Fahrenheit. Proponents of this diet claim that cooking food at high temperatures can eliminate most vitamins and nutrients that are naturally present in plant-based food. The raw food diet on the other hand claims to be low in caloric density, have high fiber content, and is based on organic products that consist of immunity-boosting nutrients. This form of healthy eating means that you will be eating fewer calories which can aid with weight loss. Thus, if you are a fan of salads and unprocessed food, the raw food diet is one of the best ways to lose weight.
6. Ornish Diet
Dr. Dean Ornish is a clinical professor of medicine at the University of California and is also the creator of the Ornish diet. The Ornish diet can be described as an eating plan that focuses on low fat, and lacto-ovo-vegetarian products which is low in fat content and restricts specific food groups. It allows 10% of healthy fats which come from whole grains and legumes. However, healthy eating is not the only component of the Ornish diet. In fact, the diet also highlights the importance of stress management and exercise which are essential for weight loss. Dr. Ornish recommends meditation and spending quality time with loved ones along with eating a nutrient rich and fat-free diet for weight management. The best part about the diet is that high fiber foods keep you feeling full for a longer time. A study on people following the Ornish diet for a year showed that they experienced a weight loss of 7.5 pounds. Thus, the Ornish diet deserves a spot in the list of the 20 best ways to lose weight.
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Disclosure: None. 20 Best Ways to Lose Weight is originally published on Insider Monkey.