Dieting can be defined as restricting food intake to special kinds or small amounts of food and drinks with the goal of losing weight. It is often combined with exercise and other lifestyle changes.
The practice of dieting is very popular in the United States, with approximately 45 million Americans choosing to go on a diet each year. Given that two-thirds of Americans are either overweight or obese, these statistics together indicate that many people do not have lasting success with their diet plans.
Studies have shown that most diets do not work for weight loss after a year and there are several reasons for this. A sustainable plan is required in order to maintain weight loss over an extended period of time, rather than simply opting for a short-term measure.
So, do diets work? As this is a question that many people ask, we will examine this topic closely in this blog post. We will also highlight the importance and the basics of healthy eating and some of the most popular and effective diets to try.
Do Diets Work?
A fad diet can be defined as a diet that becomes popular for a short amount of time that often makes unreasonable claims about weight loss and health improvements in general. These types of diets are not considered effective, given that they can be difficult to maintain over a sustained period.
One 2018 study looked at long-term weight loss following dieting. The results indicated that within 2 years of the start of the diet, more than 50% of the lost weight was regained. After 5 years, this rose to 80% of the lost weight. Therefore, it is clear that a long-term sustainable plan is more effective than a short-lived fad diet.
The key to making diets effective in the long term is to make them achievable. Limiting yourself to a very small amount of food may be possible in the short term, but it is not realistic over the course of several months or years. A longer-term diet should have a focus on eating a sufficient amount of healthy foods on a regular basis while limiting fatty foods.
What Is the Importance of Healthy Eating?
Put simply, a healthy diet is essential for nutrition and good health. Some of the benefits of healthy eating include:
- Improved heart health
- Reduced cancer risk
- Improved mood
- Improved memory
- Weight loss
- Better sleep
- Improved gut health
- Diabetes management
- Strong bones and teeth
- Improved sleep
A sustainable diet that focuses on nutritious foods will not only support weight loss but a wide array of general health benefits.
What Are the Basics of Eating Healthy?
The first point to mention here is nutrient density, which identifies the ratio of beneficial nutrients in food in relation to its calories. Some of the most nutrient-dense foods include salmon, potatoes, kale, liver, seaweed, garlic, shellfish, and blueberries. These and other similar foods should form the basis of any diet that you undertake.
The next point here is diet diversity, which refers to the importance of consuming a wide variety of foods. The benefits of a diet rich in different kinds of foods include:
- Promote healthy body weight
- Support gut bacteria
- Protect against chronic diseases
If you aren’t keen on vegetables, it is recommended that you gradually increase the number of different vegetables that you eat over time.
Thirdly, macronutrient ratios should be considered when undertaking a diet. Macronutrients refer to carbohydrates, fats, and proteins. Some diets put on a focus on low-carbs while others are low in fats, for example. Maintaining a proper ratio of the three is important to overall health.
Popular Healthy Diets to Try
Here are 4 popular diets to try in order to effectively lose weight.
Mediterranean diet
The Mediterranean diet is high in vegetables, extra virgin olive oil, fish, whole grains, fruits, dairy products, poultry, and legumes. The benefits of this diet include prevention against heart disease, reduced risk of Alzheimer’s, increased longevity, and weight loss.
Paleo Diet
The world’s most popular diet, this diet focus on the humans presumed to have been eaten by the early humans. The diet is high in vegetables, fruits, nuts, lean meats, and fish. Processed foods and most dairy products are avoided in the paleo diet.
hCG Diet
An hCG diet is a form of extreme diet that can lead to rapid weight loss due to the low-calorie intake (generally around 500 calories per day). It used a combination of low-calorie intake and hCG (a hormone produced in early pregnancy) to achieve weight loss.
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Vegan diet
The vegan diet is focused on only eating plant foods, eliminating all animal products. It has become popular in recent years and has a number of health benefits. These include better blood sugar control, improved heart health, and weight loss.
Discover the Diet That Works for You
When it comes to losing weight and maintaining weight loss with a diet, the trick is to find the diet best suited to you. It is recommended that you include a doctor in your weight-loss efforts and consider your personal needs. Always choose a safe and scientifically-backed diet plan and combine it with a regular exercise schedule.
We recommend that you avoid fad diets that focus on rapid weight loss and instead aim for a diet plan that you can easily maintain over time. Like this blog post on do diets work? Be sure to check out our other informative articles on a wide range of interesting topics.