Best Diet Plan for Weight Loss in 2020 | Plan Your Diet
Following a diet plan is essential to stay healthy. It is a common perception that healthy food is the key to stay healthy. However, there are a lot of other things as well that must be kept in mind and should be taken care of to stay healthy. These days the work modes have shifted drastically towards technology, and most of the jobs require prolonged sittings, which ultimately has adverse effects on our health. Over weightiness or obesity is the most widely found concern among residents of urban areas these days. The prolonged sittings, unhealthy diet, lack of exercise are the major causes of obesity.
The best Diet Plan for Weight Loss in 2020
To stay healthy and physically fit, one must follow a diet plan. In this blog, we will try to determine the Best Diet Plan for Weight Loss in 2020. Since the trends change every 5 to 10 years, we have to consider new techniques and methods to adapt to modern trends. Let’s find out the best tips by dietitians and health advisors to plan your diet appropriately.
Observe Intermittent fasting
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
How is it beneficial: Intermittent fasting restricts the time you’re allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss — unless you compensate by overeating food during allowed eating periods.
Studies show that intermittent fasting can render 3–8% weight loss over 3–24 weeks, which is a significantly more significant than other methods.
- This way of eating may reduce waist circumference by 4–7%, which is a marker for harmful belly fat.
- Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, improving metabolism.
- Precautions: Those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.
Use Plant-Based diets
Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, restricting animal products for health, ethical, and environmental reasons.
How is it beneficial: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy. Many of the restricted food groups are high in calories, so limiting them may aid weight loss. Research shows that plant-based diets are effective for weight loss.
- For example – A review of 12 studies, including 1,151 participants, found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products.
- Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat.
Use Low-Carb diets
Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.
How is it beneficial: Low-carb diets restrict your carb intake in favor of protein and fat.
- They’re typically higher in protein than low-fat diets, which is essential, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass.
- In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis.
- For example – A review of 53 studies, including 68,128 participants, found that low-carb diets resulted in significantly more weight loss than low-fat diets.
Note – Low-carb diets appear to be quite effective at burning harmful belly fat.
Disclaimer! In scarce situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic disorder that can be fatal if left untreated.
Use Low-Fat diets:
Like low-carb diets, low-fat diets have been popular for decades. In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories. Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories.
How is it beneficial: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram than the other two macronutrients — protein and carbs. Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.
Note – Ultra-low-fat diets are mainly plant-based and limit meat and animal products.
Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss.
Example – An analysis of 33 studies, including over 73,500 participants, found that following a low-fat diet led to small but relevant changes in weight and waist circumference.
Subscribe to Weight Watchers
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide. While it doesn’t restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight.
How is it beneficial: Weight Watchers is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.
Important! To reach your desired weight, you must stay within your daily point allowance.
Weight loss: Many studies show that the WW program can help you lose weight.
Example – A review of 45 studies found that people who followed a Weight Watchers diet lost 2.6% more weight than people who received standard counseling.
What’s more, people who follow WW programs are more successful at maintaining weight loss after several years than those who follow other diets.
Suggested Reads: You may also be interested in knowing How to lose weight Naturally.
The bottom line
There are several ways by which you can lose weight exponentially. However, it would be best if you did proper research before heading for a particular approach, since each method may have some Cons associated with it in one way or another. There are several diet plans suggested by renowned physicians and dietitians in the world.
Some of the best diet plans to lose weight in 2020 are:
- Intermittent fasting
- Plant-based diets
- Low-carb diets
- Low-fat diets
- WW (Weight Watchers)
Since each of the diets mentioned above is found very useful in losing weight, yet you must opt for a particular diet based upon your physical fitness, age, and food preferences. However, these diets require sticking to the plan for relatively long periods.
Find out more: The 16 Best Weight Loss Programs of 2020