管家婆精选四消期期准“How can I lose weight?” Over time, millions of Americans have asked themselves that question. But with an overwhelming number of diet programs available, finding the answer can prove challenging. After all, there’s no one-size-fits-all plan that’s perfect for everyone.
How to Pick the Best Diet Plan for You
Before choosing a health or weight loss approach, it’s important to do some self-evaluation by asking yourself some questions.
What Can You Live With in the Long Term?
“There are many diet plans on the market today that promote good health,” says , who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
If the diet is a quick fix rather than one that promotes lasting lifestyle changes, this could pose a problem. In particular, extreme diets that promise big weight loss up front aren’t always sustainable — and you may end up overeating or even binge eating if you feel deprived. “Consider if the diet’s habits are ones you can continue throughout your lifetime, not just 21 or 30 days,” says Angie Asche, RD, a sports dietitian in Lincoln, Nebraska.
Which Diet Program Is Best for Your Overall Health?
Some diet plans, such as the MIND diet and the DASH diet管家婆精选四消期期准, are meant to focus on certain areas of health — and weight loss may be a bonus. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals,” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members — and instead should pay attention to what works for you individually.”
Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have type 1 diabetes or type 2 diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.
Is the Diet Approach Safe for You to Follow?
Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at .) And do a self-check to ensure the diet fits with your own values and preferences.
“Don't like eating meat?” asks , a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. “Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you.” The bottom line: The diet you choose needs to be safe and effective, while taking into account your lifestyle.
管家婆精选四消期期准To lessen the confusion and get on the fast track to success, we got the skinny on some of the most popular diets out there today. So read on to see which plan might be best for you — and which diets to run away from at full speed!
Popular Diet Plans Backed by Some Scientific Evidence
Ketogenic Diet (Keto)
This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy. Research published in Clinical Cardiology suggests the ketogenic, or “keto,” diet can be an effective weight loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason. () (A pro tip? If you're planning on doing the diet, consider perusing this complete keto food list and reading up on the healthiest fats for keto diet followers.)
Although the keto diet is popular among people with type 2 diabetes管家婆精选四消期期准, you should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.
No matter what your current state of health, you should speak with your physician before beginning the ketogenic diet, according to recommendations in a paper published August 2017 in the Journal of the Academy of Nutrition and Dietetics. ()
One of this diet's biggest hurdles? Saying goodbye to bread and other carbs. “It can be challenging to make sure to hit the low levels recommended for carbohydrates,” says Hultin. “This diet likely means a lot of planning ahead and bringing food with you to parties and events.”
You'll also want to be prepared for some of the plan's notable side effects, like keto-related diarrhea and constipation, fatigue, mood swings, headaches, and bad breath. These symptoms are a common part of the so-called keto flu, which happens as your body adjusts to burning fat rather than carbs for fuel, experts say.
“A lot of people think the foundation of a paleo diet is high-fat meat, but I suggest that it’s vegetables,” says Hultin. The concept is to eat only foods — including meat, fish, poultry, eggs, fruits, and vegetables — that would have been available to our Paleolithic ancestors. This means grains, dairy, legumes, added sugar, and salt are all no-no’s.
With this eating style, you’re looking at a lot of menu planning and preparation. A review published in August 2017 in Nutrients suggests the diet could lead to weight loss, but warns the plan could also cause certain nutrient deficiencies, such as in calcium and vitamin D. (,) And, therefore, according to an article published in the January–February 2016 issue of the Royal Australian College of General Practitioners, anyone at risk for osteoporosis should avoid it. ()
This low-carb, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, though these popular low-carb plans are markedly different.
According to the Atkins website, the plan works in phases, with a very low daily carb allowance of about 20 grams (g) in the first phase, meaning the diet would send you into ketosis. You’re allowed more carbs as the phases continue. ()
In one November 2014 review published in Circulation: Cardiovascular Quality and Outcomes, researchers found that the Atkins diet yields modest long-term weight loss, similar to that of the Weight Watchers eating plan. ()
Because the diet is low in carbs, it may not be appropriate for someone with diabetes or on insulin — and because it’s high in protein, you’d want to avoid it if you have kidney disease, according to the Mayo Clinic. ()
“This is a great way of eating that I highly recommend to many clients, and I even model in my own life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the co-author of . “Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. But considering that most Americans exceed their daily sodium levels anyway, it’s not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.”
The DASH diet, or Dietary Approaches to Stop Hypertension, is mainly focused on reducing sodium intake and increasing consumption of fruits and vegetables, according to the Academy of Nutrition and Dietetics. ()
In one August 2017 study in Polish Heart Journal, people following the DASH diet saw an improvement in blood pressure, as well as in overall body fat. () U.S. News & World Report管家婆精选四消期期准 has also consistently ranked the DASH diet as a top diet in its annual rankings. ()
The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and the Mediterranean diet. It features foods meant to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative condition that more than 5 million Americans are living with, according to the Alzheimer’s Association. () Some research backs up this notion, including a study published in September 2016 in Alzheimer’s Dementia that found a link between following the MIND Diet and a reduced risk of the disease. ()
Emphasizing vegetables, berries, beans, whole grains, olive oil, fish, and wine, it also calls for a reduction in saturated fat, according to the Mayo Clinic. () Because the diet focuses on cutting unhealthy fats and emphasizes eating whole, fresh foods, people who follow the MIND diet may lose weight as an added benefit.
Many diets, including Atkins and the keto diet, fit into this umbrella. A typical low-carb diet limits carbs to less than 60 g daily, but this can vary, according to the Mayo Clinic. () In a September 2015 review published in PLoS One, 管家婆精选四消期期准people following low-carb diets saw modest weight loss — although study authors note that long-term effects of the diet require further research. ()
管家婆精选四消期期准Following this type of eating plan can result in certain nutritional deficiencies, and children, as well as pregnant or lactating women should avoid it. “The low-carb diet is best for individuals who truly enjoy savory diets that involve more animal-based products and less sweet, refined carbohydrates,” notes Kyle.
There are many ways to do intermittent fasting — ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. “If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you,” says Hultin. “There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.”
The idea is that the fasting induces mild stress to the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. The verdict is still out regarding the diet’s long-term effectiveness with weight loss, according to a review of preliminary animal research published in January 2017 in Behavioral Sciences. ()
But data suggest the approach still presents potential problems, as its restrictive nature may lead to overeating or binge eating, suggests an article published in June 2013 in the Canadian Medical Association Journal. ()
“Intermittent fasting can be really challenging if you have an ever-changing schedule,” adds Hultin. “If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives.” Intermittent fasting isn’t safe for people with type 2 diabetes, children, pregnant or lactating women, or anyone with a history of an eating disorder.
If you want to kick intermittent fasting up a notch, you may consider the Dubrow diet, popularized by the husband-and-wife duo Terry and Heather Dubrow. On this diet, you'll fast for 16 hours and eat for 8, also called the 16:8 eating plan, a type of intermittent fasting. Over three phases, you will also limit calories, fat, and carbohydrates, which may aid weight loss, say registered dietitians.
A plus of this eating plan is that it takes a whole-foods approach, and calls for avoiding processed and packaged foods, along with sources of refined carbs and desserts in general. One minus is that the plan limits healthy complex carbs.
WW (Formerly Weight Watchers)
In September 2018 that it would be changing its name to WW, in what many outlets dubbed a rebranding effort. Their goal: to make the eating and lifestyle approach about wellness rather than only weight loss.
管家婆精选四消期期准With Oprah as one of its most notable proponents, this eating plan has been around for years. Jean Nidetch founded the organization in the early 1960s, according to the Weight Watchers website. ()
It’s gone through many iterations, its previous most recent version being , which was released in December 2017. You get a daily SmartPoints budget, and the new plan offers 200-plus zero-Points foods that don’t need to be measured or tracked, such as nonstarchy veggies, most fruits, tofu, beans, and skinless poultry.
The plan promotes long-lasting, sustainable changes, and undoubtedly a bounty of research backs this up. In fact, one December 2013 study in the American Journal of Medicine管家婆精选四消期期准 shows that people following Weight Watchers were close to nine times more likely to lose 10 percent of their body weight, compared to people following a self-help diet plan. ()
Created in 2003 by cardiologist管家婆精选四消期期准 Arthur Agatston, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, and the diet emphasizes lean protein, unsaturated fats, and low-glycemic carbs such as nonstarchy vegetables. South Beach promotes lasting lifestyle changes, according to the Mayo Clinic. ()
In one study published in the Journal of Nutrition and Disease, people who followed the first two phases of the diet noticed significant weight loss — but also experienced some shifts in satiety and hunger hormones, possibly leading to higher levels of hunger during the diet. ()
管家婆精选四消期期准Like other low-carb diets, the South Beach Diet isn’t appropriate for pregnant or lactating women, or children.
Vegan and Vegetarian Diet
“A vegan or vegetarian diet is best for individuals who do not like to consume animal products, whether for health reasons, environmental reasons, or animal welfare reasons,” says Kyle. “There are many health benefits of consuming more plant-based foods, such as a reduction in chronic disease.”
There’s a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a review published in August 2017 in Nutrients, but some vegans and vegetarians may become deficient in specific nutrients, such as calcium, iron, zinc, and vitamin B12, according to an article published in December 2017 in Nutrition, Metabolism and Cardiovascular Diseases. (,)
The raw vegan diet is a more extreme version of the traditional vegan diet. In addition to eating no animal products (that means no cheese or dairy too), raw vegans do not eat any foods cooked above 118 degrees F, the idea being that nutrients may be lost during the normal cooking process, per an article published in the spring 2013 edition of The Permanente Journal. () While this diet can be difficult to stick with because it's so restrictive, it does offer the same health benefits of a vegan diet.
Pescatarians are vegetarians or vegans who also eat fish. Prioritizing fish as your main protein can provide a bounty of health benefits, such as a lower risk of stroke and heart disease, per a May 2018 advisory published in Circulation. ()
You can think of think of the Flexitarian Diet as a plan for part-time vegetarians. With this approach, plant proteins, whole grains, nuts, seeds, and fruits and veggies will be staples, with the occasional meat dish thrown in.
Because the diet isn’t as restrictive as a traditional vegan or vegetarian diet, it may be simpler to stick with — hence its No. 2 ranking in U.S. News & World Report’s Easiest Diets to Follow category. Because you’ll be eating meat some of the time, you may also be at a lower risk of the aforementioned nutrient deficiencies that vegetarians and vegans may face.
While there isn’t a wealth of research on this eating approach, U.S. News points out that, because of the focus on plants, those who follow the Flexitarian Diet tend to weigh 15 percent less than meat eaters — and they have a lower risk of certain conditions, such as heart disease. ()
“Diets such as the Mediterranean diet are sustainable, have been shown to improve health, and aren’t restrictive or short term,” says Asche.
The Mediterranean diet is meant to reflect the eating pattern of people living in the Mediterranean. So think plenty of vegetables, fruits, olive oil, fish, nuts, beans, legumes — and only a moderate amount of red wine and dairy.
The diet can be helpful for weight loss, as well as decreasing risk of developing conditions such as diabetes, heart disease, and Alzheimer’s disease, according to and the Mayo Clinic. (,) It has been consistently ranked as a top diet in the U.S. News annual rankings. ()
This popular diet program is fairly restrictive — and for the first 30 days, dieters must cut out grains, legumes, most dairy, added sugar, and alcohol without any slip-ups, according to the Whole30 website. () The aim is to “reset” your body and to adopt dietary habits resulting in weight loss. Cutting out added sugar and alcohol has merit, but all the restrictions prove challenging and could lead to nutrient deficiencies and disordered eating.
“The Whole30 diet does not allow for any whole grains or legumes, which are extremely beneficial to your health,” says Asche. “Whole grains are rich in fiber and micronutrients and are linked to helping to lower your risk of heart disease. The fact that the diet eliminates nutritious foods is a big red flag for me.”
This diet is a scientifically sound way to lose weight and lead a healthier lifestyle.
The Mayo Clinic created a healthy food pyramid to go along with the diet to help participants learn which foods to eat more of and which ones to limit. () The pyramid emphasizes fruits and vegetables, whole grains, lean proteins, plus healthy fats in smaller amounts.
管家婆精选四消期期准In the initial two-week “Lose It” phase, participants can drop 6 to 10 pounds (lb). In fact, in the diet’s pilot program, 53 obese Mayo Clinic employees lost an average of 8 lb during the initial phase. ()
Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods (including fresh fruits and veggies), and low in packaged, processed ones (like french fries and pastries), so there is a chance you will still shed pounds with this approach. But usually, folks follow this diet to help prevent or treat chronic diseases, such as heart disease, diabetes, arthritis, depression, Alzheimer’s, and cancer. And that’s smart, considering there’s a bounty of research to support this notion, according to Harvard Health Publishing. () Adopting this diet is relatively simple. It isn’t focused on counting calories or carbs, or following any sort of specific protocol. Instead of constantly thinking about the quantity of food you are eating, an anti-inflammatory is all about prioritizing the quality of what is on your plate.
Designed for people with irritable bowel syndrome (IBS), the low-FODMAP diet limits certain types of carbohydrates called fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs for short. () These are essentially short-chain carbs that the gut has a hard time absorbing, thereby stimulating IBS symptoms, according to Monash University, which conducted the research on the low-FODMAP diet. ()
Unlike commercial diet plans, intuitive eating doesn't require you to buy packaged food from a specific brand. And unlike fad diets, it doesn't ask you to count macronutrients or calories. Instead, this approach asks you to eat what you want but check in regularly with your body, so you know when you're full and need to stop eating. It sounds simple, but it can be a sustainable way to approach healthy eating, for weight loss or otherwise, say , a private practitioner in Newport Beach, California, and Elyse Resch, RD, who coined the term "intuitive eating" in 1995. Tribole and Resch coauthored the groundbreaking book and their more recent book, .
Similar to intuitive eating, the satiating diet isn't strict — the main thing it calls for is eating whole foods, like apples, oatmeal, hot peppers, and salad. The idea is these fiber-, protein, and fat-rich foods promote a feeling of fullness, so you're less likely to overeat. There's legit science behind prioritizing these foods over packaged ones. For instance, in a randomized controlled trial published in November 2017 in the British Journal of Nutrition, obese men assigned to follow the satiating diet instead of a higher-carb diet lost more fat and weight, and had more success sticking to the eating plan. ()
The veteran nutrition researcher , created Volumetrics, an eating approach that closely resembles the satiating diet. Rolls, who is currently the director of the Laboratory of Human Ingestive Behavior at Penn State University in University Park, Pennsylvania, argues that prioritizing whole, energy-dense foods including beans, whole grains, lean meats, and fresh fruits and veggies, can help with weight management. There's research to back up this notion. For instance, a review published in April 2016 in Nutrients管家婆精选四消期期准 suggested that considering foods' energy density could aid in weight management. ()
Diet Fads to Think Twice About Before Trying
管家婆精选四消期期准This diet claims you can lose up to 10 lb in one week, a loss that can be dangerously fast.
The fad military diet consists of low-calorie, odd food pairings such as bun-less hot dogs with banana, carrots, and broccoli. “Any diet like the military diet that severely limits the amount of calories you consume or eliminates one or more entire food groups puts any individual at risk for nutrient deficiencies,” says Kyle. “This can be more harmful than holding onto those 10 extra lb you’re trying to lose.” ()
管家婆精选四消期期准Although potentially less harmful than some of the other fad diets out there, this type of eating plan may promote binge eating or other forms of disordered eating patterns.
Apple Cider Vinegar Diet
管家婆精选四消期期准Proponents of this increasingly popular diet approach believe that consuming apple cider vinegar — essentially fermented apple cider — will help with both weight loss and blood sugar control.
管家婆精选四消期期准“Although there are studies showing benefits of adding apple cider vinegar to your diet, there’s not enough evidence to show that consuming it on a daily basis promotes weight loss,” says Asche. “It is also highly acidic, which could cause irritation in some people, especially if consumed without being diluted or in large amounts.”
Take note that while apple cider vinegar has many possible uses, it also poses side effects, such as tooth erosion. It's also no replacement for blood pressure or diabetes medications管家婆精选四消期期准 — or for any traditional treatment, for that matter, notes the University of Chicago. ()
This diet has no research to support its benefits, and revolves around eating plain cabbage soup three times daily, plus other foods on certain days of the diet. For instance, on the first day you can eat fruit except for bananas, and on the second day you can have nonstarchy vegetables but no fruit. The claim? You’ll lose 10 lb in just seven days, proponents say.
While it’s true you might be successful in losing weight, it likely won’t last. Once you return to your normal eating habits, you’ll likely put the weight back on — and then some.
管家婆精选四消期期准French doctor , conceived this high-protein diet, whose proponents boast that it can lead you to lose 10 lb within the first week of the plan.
The Dukan diet consists of four phases, each with a rigid set of rules. The first phase, the “Attack Phase,” for instance, allows you to eat nothing but protein sources such as beef, chicken, eggs, and liver.
Once you reach the last phase, you’re supposed to eat three tablespoons of oat bran daily and consume pure protein one day a week, the Dukan diet website notes. ()
The diet may present nutritional deficiencies — and it should be avoided by anyone with kidney problems because it’s high in protein.
HCG, or Human Chorionic Gonadotropin, is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. But this hormone has also gained popularity as a weight-loss supplement — and using it as such can be dangerous. In fact, the U.S. Food and Drug Administration (FDA) warns against purchasing over-the-counter hCG, as these supplement products are illegal. ()
Consequently, researchers have widely discredited the hCG diet, which involves using hCG injections, pellets, sprays, or drops, and consuming as few as 500 calories daily. The diet is problematic not only because there’s a lack of research on hCG supplements, but also because the calorie requirement is dangerously low, potentially leading to nutrient deficiencies, fatigue, hormone imbalances管家婆精选四消期期准, blood clots, and other issues. Thus, most experts agree the hCG diet is not safe for anyone, the Mayo Clinic notes. ()
Ranging from just-juice to just-tea cleanses, these typically short-term plans can be dangerous. “Detoxes and cleanses are usually low in calories, protein, and fiber, all nutrients that our bodies need to function,” says , who is in private practice in New York City. “These plans leave you feeling hungry and cranky, causing a rebound food binge once you stop the detox.”
Plus, a healthy body does a fantastic job of detoxing itself. Bottom line? Eat a healthy diet that provides enough energy (aka calories) for you to get through the day.
The idea of this diet is to help control the pH of the body through the foods you eat — encouraging dieters to cut back on acid-forming foods such as red meat and wheat-containing products, according to U.S. News & World Report. ()
Although eating more fruits, vegetables, and other whole foods promotes good health, the human body does a good job of regulating its pH on its own. Eating alkaline foods cannot sway that.
“The alkaline diet often has a focus on eating lots of fresh produce and unprocessed foods, which could be a good thing,” says Hultin. “However, keep in mind that this is not an evidence-based therapeutic diet. When people take it too far — for instance, drinking baking soda — or become too restrictive or obsessive over food choices, it can definitely turn negative.”
The diet may be low in certain nutrients, including calcium and potassium, and it is not appropriate for anyone who has kidney disease or a heart condition.
管家婆精选四消期期准It’s no surprise that this diet, also called the Eat Right 4 Your Type diet, focuses on an eating style based on your blood type.
管家婆精选四消期期准For instance, if you’re type O, you’d eat high-protein diet focusing on poultry, fish, and other lean meats. The diet claims better digestion and absorption of foods, although there’s no scientific evidence to back this up.
Type B? You’re supposed to cut out corn, buckwheat, wheat, lentils, tomatoes, peanuts, and sesame seeds.
管家婆精选四消期期准The diet doesn’t take chronic health conditions into consideration — and you might develop nutritional deficiencies based on its restrictive nature.
管家婆精选四消期期准One benefit: “The blood type diet gets people to dump processed junky food,” says Robin Foroutan, RDN, an integrative dietitian in New York City and a spokesperson for the AND.
The CICO — short for calories in, calories out — diet has made waves on social media for its straightforward model: Take in fewer calories than you burn, and you’ll lose weight. While research shows that’s true, there’s a lack of research on this specific diet. ()
管家婆精选四消期期准And because it doesn’t specify which foods you should be eating and avoiding, it may lead to nutrition deficiencies, experts warn.
Be sure to consult your doctor before trying the CICO diet.
The Body Reset Diet
Similar to the CICO diet, the Body Reset has gained popularity via social media, and there isn’t any definitive research that suggests the approach is safe and effective. Celebrity trainer Harley Pasternak created the plan, which is essentially a three-phase liquid diet comprised of smoothies and moderate exercise. While U.S. News notes you may lose weight on the diet, it may be tough to stick with, and isn’t safe for people with diabetes and heart disease. ()
If you like eating meat and want to lose weight, you might be tempted to try this recent extreme diet fad that proponents have made some pretty outrageous claims about. One: that eating nothing but meat can cure you of autoimmune diseases. The problem is that there’s no good research to support that notion, or any other health claim.
Indeed, omitting foods known to be good for you — fruits and veggies among them — can lead to a bunch of unwanted side effects, including constipation and potentially dangerous nutrient deficiencies, reports Popular Science. () Still, since you’re cutting out so many food groups, there’s a decent chance you’ll lose weight, experts say.
Regardless of any possible benefits you might see, this restrictive approach is definitely one you’ll want to ask your doc about before you even consider diving in.
The premise of the boiled egg diet is eating eggs every day. So, if you like eggs, this eating plan might be for you. There are many versions, according to The Boiled Egg Diet: The Easy, Fast Way to Weight Loss!, by Arielle Chandler. () One of the most popular versions involves eating at least two to three boiled eggs per day, which is the plan that the actress Nicole Kidman reportedly used while filming Cold Mountain, according to Vogue Italia. ()
Because you're allowed to eat foods besides boiled eggs, this diet isn't sustainable or sensible for long-term health and weight loss, registered dietitians say.
The Optavia diet, formerly called MediFast管家婆精选四消期期准, is a commercial eating plan that comes with prepackaged meals. There are three plans designed to help with weight loss or maintenance, per the Optavia website. () Proponents say that the Optimal 5&1 Plan can lead to a 12 lb weight loss in 12 weeks, but there is no rigorous research on the Optavia diet. () Also, some registered dietitians argue that the eating approach doesn't teach people how to change their eating and lifestyle habits for the long haul.
Dr. Steven Gundry, the author of The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain, popularized the lectin-free diet. Lectins are in nightshades (tomatoes, peppers), legumes, lentils, beans, seeds, and nuts. Dr. Gundry and his followers argue that lectins can increase inflammation, cause gastrointestinal issues, and contribute to weight gain. While the diet may benefit some people, experts agree research on this diet is limited, and eliminating these foods is not necessary for good health. ()
Proponents of this diet claim that it can help eliminate extra yeast and "balance" the gut. Yet there is a lack of research on the Candida diet, and there is no proof that it can treat yeast infections or thrush, which are two conditions caused by Candida overgrowth. In fact, experts say that if any of your symptoms improve as a result of following this cleanse, it's likely because of a simple improvement in your eating habits.
Body type diet advocates believe that can help you determine the best diet and exercise plan for optimal health and weight. There are three so-called body types: ectomorphs, or lean and lanky people; mesomorphs, or those who have a muscular, hourglass frame; and endomorphs管家婆精选四消期期准, or people who are often described as curvy or stocky. The book suggests specific eating and fitness regimens for each type. Yet the premise of eating based on your body shape or where you carry fat lacks rigorous research, so keep this major limitation in mind if you want to try the approach, and be sure to work with your healthcare team if you choose to follow it.
Additional reporting by Bonnie Taub-Dix, Sheryl Huggins Salomon, Katie Robinson, Jessica Migala, and Melinda Carstensen.
Editorial Sources and Fact-Checking
Editorial Sources and Fact-Checking
- Dashti HM, Matthew TM, Hussein T, et al. Long-Term Effects of a Ketogenic Diet in Obese Patients. . 2004.
- Academy of Nutrition and Dietetics. Practice Paper of the Academy of Nutrition and Dietetics: Classic and Modified Ketogenic Diets for Treatment of Epilepsy. . 2017.
- Anton SD, Hida A, Heekin K, et al. Effects of Popular Diets Without Specific Calorie Targets on Weight Loss Outcomes: Systematic Review of Findings From Clinical Trials. . August 2017.
- Should We Eat Like Our Caveman Ancestors? . January 19, 2015.
- Pitt CE. Cutting Through the Paleo Hype: The Evidence for the Paleolithic Diet. . January–February 2016.
- How It Works. .
- Atallah R, Filion KB, Wakil SM, et al. Long-Term Effects of 4 Popular Diets on Weight Loss and Cardiovascular Risk Factors: A Systematic Review of Randomized Controlled Trials. . November 2014.
- Atkins Diet: What’s Behind the Claims? . August 16, 2017.
- DASH Diet: Reducing Hypertension Through Diet and Lifestyle. . May 15, 2018.
- Kucharska A, Gajewska D, Kiedrowski M, et al. The Impact of Individualized Nutritional Therapy According to DASH Diet on Blood Pressure, Body Mass, and Selected Biochemical Parameters in Overweight/Obese Patients With Primary Arterial Hypertension: A Prospective Randomized Study. . August 2017.
- Best Diets Overall. . 2020.
- Facts and Figures. . 2018.
- Morris MC, Tangney CC, Wang Y, et al. MIND Diet Associated With Reduced Incidence of Alzheimer’s Disease. . September 2016.
- 15 Simple Diet Tweaks That Could Cut Your Alzheimer’s Risk. . March 12, 2018.
- Low-Carb Diet: Can It Help You Lose Weight? . August 29, 2017.
- Sackner-Bernstein J, Kanter D, Kaul S. Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis. . September 2015.
- Harvie M, Howell A. Potential Benefits and Harms of Intermittent Energy Restrictions and Intermittent Fasting Amongst Obese, Overweight and Normal Weight Subjects — A Narrative Review of Human and Animal Sciences. . January 2017.
- Canadian Medical Association. Intermittent Fasting: The Science of Going Without. . June 2013.
- Weight Watchers History & Philosophy. .
- Johnston CA, Rost S, Miller-Kovach K. A Randomized Controlled Trial of Community-Based Behavioral Counseling Program. . December 2013.
- South Beach Diet. . April 20, 2017.
- Hayes MR, Miller CK, Ulbrecht JS. A Carbohydrate-Restricted Diet Alters Gut Peptides and Adiposity Signals in Men and Women With Metabolic Syndrome. . August 2007.
- Kahleova H, Levin S, Barnard N. Cardio-Metabolic Benefits of Plant-Based Diets. . August 2017.
- Agnoli C, Baroni L, Bertini I, et al. . December 2017.
- Tuso PJ, Ismail MH, Ha BP. Nutritional Update for Physicians: Plant-Based Diets. . Spring 2013.
- Rimm EB, Appel LJ, Chiuve SE, et al. Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association. . May 2018.
- The Flexitarian Diet. . 2020.
- Estruch R, Ros E, Salas-Salvado J. Primary Prevention of Cardiovascular Disease With a Mediterranean Diet. . April 2013.
- Mediterranean Diet: A Heart-Healthy Eating Plan. . November 3, 2017.
- Mediterranean Diet. . 2020.
- The Official Whole30 Program Rules. .
- Mayo Clinic Healthy Weight Pyramid: A Sample Menu. . March 22, 2017.
- The Mayo Clinic Diet: A Weight-Loss Program for Life. . December 1, 2016.
- Foods That Fight Inflammation. . November 7, 2018.
- Low FODMAP Diet App. .
- FODMAPs and Irritable Bowel Syndrome. .
- Arguin H, Tremblay A, Blundell J, et al. Impact of a Nonrestrictive Satiating Diet on Anthropometrics, Satiety Responsiveness and Eating Behavior Traits in Obese Men Displaying a High or Low Satiety Phenotype. . November 2017.
- Stelmach-Mardas M, Rodacki T, Dobrowolska-Iwanek J, et al. Link Between Food Energy Density and Body Weight Changes in Obese Adults. . April 2016.
- Military Diet Plan. .
- Debunking the Health Benefits of Apple Cider Vinegar. . August 24, 2018.
- Dukan Diet Phases. .
- HCG Diet Products Are Illegal. . September 20, 2013.
- Has the HCG Diet Been Shown to Be Safe and Effective? . May 11, 2018.
- Acid Alkaline Diet. . 2020.
- Sacks FM, Bray GA, Carey VJ, et al. Comparison of Weight-Loss Diets With Different Compositions of Fat, Protein, and Carbohydrates. . February 2009.
- Body Reset Diet. . 2020.
- "Please Do Not Try to Survive on an All-Meat Diet." . August 2, 2018.
- Chandler A. .
- The Celebs’ Oddest Diets. . November 2013.
- Start Your Journey. .
- Weight Loss Stories. .
- Your Definitive Guide to Lectins. .