Other benefits: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies , to adhere to the plan. Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan.
Summary WW, or Weight Watchers, is a weight loss program that uses a points-based system. Dietary Approaches to Stop Hypertension, or DASH diet , is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension. It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat. The number of servings you are allowed to eat depends on your daily calorie intake.
For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.
For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 8—24 weeks than people on a control diet Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer 71 , 72 , 73 , 74 , 75 , Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure.
In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure 77 , Studies have also linked it to additional benefits for your heart and reduced risks of other chronic diseases. Many diets can help you lose weight. Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW Weight Watchers , and the DASH diet.
While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick to it in the long term.
This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.
This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. There are many "diets" that can work. Here are meal plans for 5 healthy diets that have been shown to be effective in studies. This is a detailed meal plan for a low-carb diet based on real foods. What to eat, what not to eat and a sample low carb menu for one week. Many weight loss diets exist and each claims to be the best.
This is a review of the 9 most popular weight loss diets and the science behind them. Research has shown that low-carb, high-fat diets such as the keto diet can promote fat loss and improve certain health conditions.
This article offers…. The Mediterranean diet includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts. This article details all you…. Meal planning is one of the best ways to kickstart and stay on top of your weight loss goals, and new technology can make this task easier.
Here are…. This is a detailed beginner's guide to the paleo diet. What it is, how it works, what to eat, what to avoid and a sample paleo meal plan for one week. The DASH diet is often recommended to treat high blood pressure. Here is a detailed overview of what it is, who should try it and how to do it. Health Conditions Discover Plan Connect. Share on Pinterest. Comments Sort by: Newest.
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All rights reserved. On the MIND diet, foods like fruits, vegetables, healthy fats, and whole grains are encouraged, while foods high in saturated or trans fats are limited. Although research on the effects of the MIND diet for weight control specifically is limited, both the Mediterranean and DASH diets have been associated with increased weight loss 6 , WW, formerly Weight Watchers , is a diet program that uses a points-based system to promote long-lasting, sustainable weight loss.
Foods and drinks are assigned a SmartPoints value, and members are allotted a specific number of points to use each day. WW may be a good option for couples that want to lose weight, as the program is flexible and still allows you to eat out together and enjoy your favorite foods.
One large review of 39 studies showed that Weight Watchers participants lost at least 2. Another study in 1, people found that those who followed Weight Watchers for 1 year lost more weight and still had greater overall weight loss after 2 years than those who received self-help materials or brief nutrition advice Additional information on WW and how to get started can be found on their website.
Switching to a vegetarian diet is a great way to lose weight and save some money. In fact, plant-based protein sources like canned beans, lentils, tofu, and tempeh can be a cost-effective alternative to meat, poultry, and seafood. One review of 12 studies found that people who followed a vegetarian diet lost significantly more weight than those who followed non-vegetarian diets over an average of 18 weeks Countless books can provide more information on vegetarian diets and their potential health benefits.
Shop for books on vegetarian diets online. The program was designed by bariatric physician Dr. Caroline J. Cederquist and features over chef-prepared meals that are ready to enjoy in just 5 minutes or less. You can select from plans that offer breakfast, lunch, or dinner and mix and match your favorite recipes to create a custom meal plan. Gluten-free meals and programs geared toward heart health, diabetes, and menopause are also available. Although there are no studies on the effectiveness of BistroMD specifically, the program provides meals that are low in calories and high in protein, which can help reduce your appetite and promote weight loss 65 , 66 , The program also provides access to an online community and individual support from a registered dietitian to help you reach your weight loss goals.
You can learn more about BistroMD and get started on their website. There are a number of factors to consider when finding a diet or weight loss program that works for you. First, look for a diet that can easily fit your lifestyle and food preferences, which can help ensure long-term success. Additionally, select programs that are backed by research and have been shown to be effective for weight loss.
Diet programs should also be realistic and sustainable. Steer clear of diets that are overly restrictive or promise a quick-fix for rapid weight loss. You should also be cautious of programs that require you to purchase expensive products or supplements to achieve results.
Ideally, programs should incorporate other healthy lifestyle habits, such as regular physical activity and mindful eating , which can boost long-term weight loss and support overall health.
If you have other underlying health conditions or are taking any medications, be sure to talk to a trusted healthcare professional before making changes to your diet. There are many weight loss programs available, making it easy to find something that can work for you.
Be sure to also incorporate other healthy habits, such as regular physical activity and mindful eating, into your daily routine to maximize weight loss and improve your overall health.
This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.
This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers. The Mediterranean diet includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts. This article details all you…. Millions of people have joined WW formerly Weight Watchers hoping to lose pounds. This article investigates whether the diet really works.
This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. It can sometimes be difficult for women with polycystic ovary syndrome PCOS to shed weight. Here are 13 helpful tips for losing weight with PCOS. Intermittent fasting has several impressive benefits, but women may need to follow a modified approach. This is a beginner's guide to intermittent….
Jenny Craig is a popular weight loss program based on prepackaged meals and support from a consultant. This article investigates whether the diet….
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