5 Most Effective And Popular Diet Plans That Really Work!

Be it for weight loss or good health in general, having a good diet is crucial. People whose diets are loaded with healthy foods are not only fit in terms of body structure, but they also remain safe from the risk of health problems. Moreover, a healthy diet ensures that the body gets all the nutrients it requires along with high levels of energy. For this reason, there is lot of emphasis put on creating an effective diet plan and fitness trainers and nutritionists alike have come up with versions of their own. But due to the sheer variety of diet plans on offer, it becomes difficult for people to choose and decide which plan is the best. Here is a look at the most effective and popular diet plans.

Dash diet
While originally thought to be a blood pressure control diet, the Dash diet has been proven by research to be one of the best diet plans on offer today. It is simple to follow yet the benefits it provides in terms of health are invaluable. The Dash diet involves eating healthy (lean protein sources, fruits, vegetables, etc) and shunning unhealthy eating habits. The reason why the Dash diet is so effective is the fact that it encourages the intake of nutrients such as potassium, calcium, fiber, and protein, which help fight high blood pressure levels. By steadying the blood pressure level, the Dash diet greatly reduces the risk of contracting heart problems and diabetes. Moreover, this diet has a high nutritional value meaning that apart from good health, it is beneficial for weight loss as well.

Mediterranean diet
Inspired by the people living along the coast of the Mediterranean Sea, the Mediterranean diet provides an all encompassing guide to luxurious yet healthy living. Unlike a typical diet, this diet is not one that is adopted for a short period of time and for a certain purpose, rather it is more of a lifestyle choice that involves things like eating with the family and exercising on a regular basis. The Mediterranean diet comprises of consuming healthy foods such as olive oil, lean meat sources, fruits, vegetables, herbs, spices, and it is equally beneficial for both, a person’s health and weight loss. It is an extremely popular diet amongst dieters because the luxurious nature it allows means that there is hardly any restriction and people can enjoy delicious food while taking care of their health at the same time.

Volumetrics
Created by nutritionist Barbara Rolls, the Volumetrics diet is another very effective and popular diet amongst dieters. It is different from other diets as unlike most diets, it does not restrict the amount of food consumed rather it is more concerned with the density of food. The thinking behind this diet is that people do not like to be forced to eat less therefore they should be allowed to eat as much as they want to. However, the diets of these people should consist more of low density foods instead of high density foods. This is because foods that are low in density contain fewer calories and fats, yet are high in volume. This makes them equally fulfilling meaning that people can eat the same amount as before without actually gaining weight.

Weight watchers
A major reason why most diets fail to work is due to the lack of flexibility and choices they offer. Majority of diets comprise of strict eating rules and provide few options resulting in people finding it hard to follow these diets for a continued period of time. However, with the Weight watchers diet, the leverage in terms of choices means that dieters find it very likeable. The Weight watchers diet basically allots points to dieters and these dieters are not allowed to exceed the given points limit. After that, points are assigned to all types of food depending on their nutritional value and the duration it takes the body to burn it off. Fulfilling foods having a higher nutritional value are assigned lower points than foods whose nutritional value is very less. As a result, the diet makes sure that people are eating healthy and the flexibility ensures they have unlimited choices.

Jenny Craig diet
The Jenny Craig diet is one of the most effective and popular diets for losing weight. The diet makes use of basic science behind weight loss and involves restricting the amount of calories and fats. It also reduces the size of the meals.

The respective acts are done by providing dieters with prepacked meals that are delivered to their door step. T

hese prepacked meals are rich in all the essential nutrients and provide for a balanced diet. Moreover, the Jenny Craig diet is a personalized diet plan meaning that dieters get their own diet and exercise plan based on their body structure and needs.

Common Diet Mistakes to Avoid

Simple mistakes when dieting can waste your best efforts.  One of the most common mistakes is to rely on crash diets. Aiming to lose as much as 10 pounds fast, people turn to a crash diet. Some fad diets call for nothing but cabbage soup or a grapefruit each day. The number of calories in these diets is often less than 1000 and the pounds do drop. But when you eat less, you are training your metabolism to slow down. So after the diet finishes you have a body which will burn calories slower than before, thus you usually regain weight after a crash diet.

Skipping Breakfast

Skipping breakfast sounds like an appealing way of cutting calories, but it can result in hunger for the rest of the day. This may prompt unplanned snacking at the office, eating supersized portions at lunch, making your overall calories intake on the high side. Eating a breakfast that is high in protein and fiber can reduce the feeling of hunger throughout the day. Studies have shown that people who eat breakfast every morning have a higher chance of maintaining a healthy weight.

Snacking

Many people keep a good track of the calories in their meals but fail to account for the snacks eaten in between. Eating pretzels while you work or a slice of cake from the office party counts as mindless munching which can sabotage a well-planned diet.  Note down everything you eat so you can keep a serious track and check of your calorie intake.

Mindless snacking can increase your waistline, while thoughtful snacking might help to achieve the opposite. People who eat several small meals and snacks a day can easily control their hunger and lose weight.  Snacking helps to keep metabolism working faster, especially if your snacks are rich in protein. Nuts are a good source of protein and make for a good snack. Studies show that people who snack on nuts are often slimmer than those who do not.

Water

Drinking too little water is one of the simplest diet blunders to fix. Water is very important for burning calories. If you let yourself become dehydrated then your metabolism slows down which means weight loss slows down. Studies have shown that adults who drink eight or more glasses of water per day burn more calories compared to those who drink less. Try adding a glass of water to every meal and snack.

Getting a good amount of calcium is very important as the body burns more fat when it gets sufficient calcium. So do not completely cut dairy foods from your diet.

Diets for Vegetarians

People automatically assume that just because an individual does not eat meat, the food they consume is free from fat. This couldn’t be any further from the truth. No matter how many vegetables one consumes in a day, the same universal law of losing weight applies. The number of calories consumed must be less than the number of calories burnt. So, if a person believes that he can get away with eating cream cheese pasta with lots of vegetables without exercising, they better think again. Here are a few pointers on how vegetarians can plan and maintain a healthy diet:

Make sure there is enough protein undertaken

The problem that most vegetarians face is that since they don’t consume meat, poultry, or seafood, they must get their protein from somewhere else. Remember, a balanced diet is one where the food consumed provides an equal balance of the nutrients that one requires. However, vegetarians have plenty of alternative sources to get their protein from. These include: beans, nuts, soy and low-fat dairy products. Vegans may face a more difficult problem since they do not consume dairy products either. Their needs are thus met through beans or soy products.

Stay away from fried foods

No matter how many vegetables one eats, if the edibles have been deep-fried in butter or in oil, they will still be an unhealthy option. It’s a good idea to steam, bake or boil the vegetables. To add more flavors to a dish, one might even consider cooking them in soya sauce, broth, or wine rather than oil.

Eat fruits/vegetables in their pure, fresh form

Although fruits and vegetables are both healthy sources of food items, the more processed the food items become, the unhealthier they are. So it is better to drink a glass of freshly squeezed orange juice rather than drink from a carton (as these juices may have additives or preservatives added to them). Also, the fiber that is contained in fresh products acts as a healthy solution that satisfies one’s hunger.

Cut down on unhealthy condiments

These include mayonnaise, cream cheese, salad dressings, etc. Although these may be a good way to boost the flavor of a vegetarian meal, they can have disastrous effects on one’s diet. Try to use healthy alternatives such as a low-fat yogurt sprinkled with spices as a salad dressing, or a fruit or vegetable salsa to act as a dip.
Hence, losing weight is a phenomenon which many achieve and it is not difficult once the goals and priorities are defined.