Half of the adults in the US try weight loss plans to shed a few pounds and get fit, shows a report by National Center for Health Statistics. A healthy lifestyle, regular exercising, and adequate sleep are a few ways to lose weight, but nothing is as effective as a weight-loss diet. You may try different strength training and weight loss exercises. However, at the end of the day, you are what you eat. If you can’t cut down on those extra calories and unhealthy eating, you can’t lose weight.

Not every weight loss diet plan is the same. What’s working for your friend may or may not work for you. The metabolism of everyone is different, which is why your diet should be effective, sustainable, and practical. Below we have listed the best and quick weight loss diet plans for you. Here’s a look:

Plant-based Diet for Everyone

This diet includes the plant foods that give your body the proteins, vitamins, and minerals it needs to stay energetic while shedding those extra pounds. It has veggies, fruits, nuts, beans, legumes, and other plant-driven foods. It isn’t a vegan diet, though. You are allowed to eat meat and dairy-based products, but the main ingredients are mostly plant-based foods. Everything else should be in moderation.

It is mostly fiber-rich foods that promote the feeling of fullness for a longer period, thus helping you with weight loss. The plant-based diet can also be a vegetarian and vegan diet where you eliminate the intake of dairy and meat products completely. Or, you can have plant-based products as the main items of your daily meals while having dairy products once or twice a week. How strict you want to go with this diet is up to you.

Carb-Restricted Diet for Diabetic Patients

The carb-restricted diet is primarily for diabetic patients who want to lose weight while keeping their blood sugar levels in check. You have to minimize or eliminate carb-rich foods, such as sugar and fructose. A carb-restricted diet is not a cakewalk, especially for the foodies who can’t bid goodbye to pasta, pastries, cake, candy, milkshakes, and other desserts. The keto diet is the best example of a carb-restricted weight loss diet.

This 7-day diet plan for weight loss involves protein, fat, and fiber intake to give your body the fuel it needs to keep working. Limiting your carb intake reduces your blood sugar levels significantly, helping you with your diabetes and weight loss at the same time. It is a go-to-diet for people with diabetes. Any diet that involves less than 130 grams of carbs a day falls into this category, although your goal should be to cut down your carb consumption to 30 grams a day.

Mediterranean Diet for Everyone

A Mediterranean diet involves traditional cuisines of Italy, Greece, and Spain. So, it is never the same for everyone. In general, the diet includes lots of fruits, vegetables, seeds, healthy fats, proteins, and comparatively fewer dairy products than any standard diet.

Processed foods or food containing lots of sugars are a big no. Note that a Mediterranean diet is not a medical weight loss diet plan. However, it can help people with weight loss since the diet focuses on proteins and healthy fats, limiting your carbs intake. Like a plant-based diet, this one focuses primarily on plant-driven foods. So, you will have lots of legumes, seeds, nuts, veggies, and fruits in your daily meals. You can have white and red meat, fish, eggs, and dairy products, but in moderation. The lesser the better. Also limit the refined oil, refined grains, and packaged foods in your meals.

DASH Diet for Heart Patients

It is a 3-in-1 diet plan. The Dietary Approaches to Stop Hypertension or DASH diet is designed to improve your heart health, keep blood pressure in control, and reduce weight. The DASH diet focuses on adding nutritious foods that can give your body the right amount of nutrients while reducing your calorie intake.

It limits foods containing excess sugar, salt, and red meat. The DASH diet can reduce the risk of heart disease by controlling blood pressure and low cholesterol, according to a report by Public Health Information. The diet is mainly designed to decrease your blood pressure while helping you with weight loss management. DASH diet is the best 7-day meal plan for people suffering from cholesterol, hypertension, and other heart diseases. However, it is better to talk to a doctor first.

Intermittent Fasting

If you have been trying the best weight loss programs, chances are you’ve already heard of intermittent fasting. It is one of the best diets for weight loss in 2021. The diet comes in different patterns, but as the name suggests, most of these diet plans involve food restrictions for 14-24 hours.

Unlike the diets mentioned above, the focus of intermittent fasting is more on when you eat instead of what you eat. In this diet pattern, you eat only at specific times every day or only a few meals a week. Not only does it burn calories, but intermittent fasting has proven to be a good diet for menopausal women.

Note that not eating for 14 hours straight can drop your energy levels and may have other side effects. Besides, it does not work for everyone. So, it is better to talk to a dietician and tell them your medical history. They will tell you whether or not intermittent fasting is a good option for you. You don’t necessarily have to avoid any food at all during the fasting period, just reduce your calorie intake or take a glass of juice.

Bottom Line

The Pescatarian diet, TLC diet, low-carb diet, anti-inflammatory diet, and Mayo Clinic are a few effective and best diet programs. The best diet for you depends on your health, eating habits, and weight loss goals. Consider visiting a dietician for the best weight management diet for you. They will give you a weight loss diet chart with what to eat, when to eat, and how much to eat.

If you are living in Orange County, California, Soboba Medical Weight Loss Clinics are offering one of the best weight loss diet programs. Please contact one of the current locations in Newport Beach, Laguna Hills, or Rancho Santa Margarita offices.