One program that is available is called Strip That Fat. It features a number of significant points, chief among them are:
- the way that you should eat and plans meals
- the proper ratio of diet to exercise
- a rotating combination of foods to eat
- the optimal amount of fat to lose per week
- how fast weight loss diets really work
- how to lose weight by eating out
These are not the only points made by this program, but they are among the major tenets put forth by this group. It seems that education is at the forefront of this plan along with the actual methods used to shed pounds. A well educated consumer is more likely to understand and follow the strategies of any dietary regimen, so this makes good sense in that regard. It is still up to the candidate as to what method he/she plans to pursue, but the more data that is available, the more informed choice that is likely to be.
Easy weight loss is what most people are seeking. Lose those excess pounds by eating right and a normal activity level.
Tips---
Type 'best diets to lose weight' or 'best weight loss diets' into Google and it will duly ping back over 310 million results. That’s a lot to take in – especially when there are pages upon pages of conflicting information and a lot of somewhat shaky science.
So, rather than get stressed over what you should and maybe shouldn't be putting in your body, get your head around some expert advice, care of WH. We're pretty good to you – we know.
Best Way To Supplement Your Diet!
What's the best diet for weight loss?
To discern what is a healthy and sustainable diet from the diets that are literally anything but, WH called in the experts to sort the claims from the gains.
Consider this your crib sheet to discovering the best diet for you (and dropping knowledge bombs on your smuggest wellness mate).
1.) The Pegan Diet.
What do you get if you cross a caveman with a vegan? Not a bad joke, but The Pegan Diet.
An amalgamation of a vegan (plant-based) and paleo (if a caveman didn’t eat it, then neither can you) diet, it delivers all the antioxidants, fibre and healthy fats you expect from a plant-based plan, with all the protein of a carnivorous one.
Typical meal: Grilled chicken with five-coloured salad.
What the expert says: ‘This diet has lots of positives - we know wholegrains are heart healthy and an important source of fibre,’ says dietician Priya Tew. ‘But it also cuts out gluten and restricts all grains, making it unsustainable in the long term.’
2.) The Mediterranean Diet.
Pasta, fish, olive oil. Mamma mia! The Mediterranean Diet is so-called because it incorporates healthy living habits from Med-bordering countries like Italy, Spain and Greece.
It consistently tops the list when it comes to diets recommended by Western medicine and is similar to Public Health England’s Eatwell Guide.
Typical meal: Pan-fried fish with brown rice and vegetables.
What the expert says: ‘There is a large amount of evidence to suggest that following the MD reduces your risk of cardiovascular disease,’ says registered Dietitian and British Dietetic Association spokesperson Kirsty Barrett.
‘Significantly, a meta-analysis of randomised-control trials in 2011 found that the MD was effective for weight loss, though results were better when the diet was combined with energy restriction and physical activity.
It has also been found to reduce LDL (bad cholesterol) more than low fat and low carb diets.’
3.) FODMAP.
While it might have been brought to your attention by your mate with the ‘Kale 4 lyf’ tee, know that FODMAP isn’t a diet for weight loss.
The acronym describes a group of short-chain carbohydrates which, when eliminated, improve the symptoms of IBS-sufferers, and it should only be followed under the supervision of a dietitian.
Typical meal: Sea bass with vegetables.
What the expert says: ‘There have been a number of cases where GPs have said, “You’ve got IBS, go on the low-FODMAP diet”,’ says Dr Megan Rossi (@theguthealthdoctor). ‘The only support they give you is a printout with a limited explanation of the diet from the internet.
I’ve had clients come into my practice who’ve been given a list of 10 “friendly” foods to survive on, which is nutritionally dangerous.’
4.) The Dubrow Diet.
Think of it as intermittent fasting 2.0 – only a bit more complicated. Ready? Here goes. There are three windows: one to get you started, one to help you reach your goal weight and a maintenance plan.
You eat within a 12-hour, 14-hour or 16-hour window depending on which phase you’re in. But what you eat counts, too. The ‘green light’ lists of foods changes with every phase. Still there?
Typical meal: Depends what phase you’re in. And what time it is. But high-fibre carbs, lean protein, fruit and vegetables are your friends.
What the expert says: ‘Based on intermittent fasting, this style of diet has some evidence to suggest it can work for some people. But it certainly isn’t going to suit all personalities and the initial stage is intense.’
5.) WW.
Weight Watchers– the diet your nan used to follow – is no more. In 2018, the company had a re-brand, with the newer WW branding signalling a move away from diet culture and into the wellness-sphere.
WW now stands for ‘Wellness that Works’. ‘We are not classed as a diet,’ a member of the press office team tells WH. ‘It is a lifestyle change – a healthy living programme that encompasses food, activity and mindset.’
As for the substance, it’s been getting results since Atkins was a twinkle in Jennifer Aniston’s eye. But the re-brand includes Wellness Wins - rewards for small, positive behaviours which are proven to lead to healthier habits - as well as FitPoints – a system designed to encourage activity choices based on what will have the healthiest impact on you.
Typical meal: If you’ve got the points for it, you can eat it.
What the expert says: ‘While it’s great that WW are looking at a holistic approach, I would prefer to see a lot more emphasis on nutritional education and teaching cooking skills and portions sizes,’ says Tew. ‘We need to be encouraging people to tune into their internal cues of hunger, thirst and fullness as well as focusing on all over health.’
6.) Carnivore Diet.
A purely plant-based plan. We jest. As the name suggests, it’s all about meat, and other animal products. In short: it’s the anti-vegan diet.
Typical meal: Steak.
What the expert says: ‘A totally unbalanced diet. Fruit and vegetable have a wealth of research showing their importance in keeping the body healthy. With evidence for heart health, cancer and gut health benefits why would you cut them out?’
7.) Carb Cycling.
This one does what it says on the tin: you cycle your carbs from one day to the next. On days when you’re training, you eat more, and on rest days, you eat less.
It’s one strand of nutrient cycling – scheduling your intake of macros around your training.
Typical meal: On a high carb day, it’s wholewheat pasta with chicken. On a low carb day, it’s grilled fish with asparagus.
What the expert says: ‘This is something that is used for athletes as part of their training. While it can lead to weight loss, carbohydrates are an energy source for the body, and restricting them can lead to headaches, fatigue and difficulty concentrating.
You would be better to find the level of carbohydrates your body needs by eating normal portion sizes and a balance of all food groups.’
8.) Dr. Gundry Diet.
The diet that brought ‘lectins’ into the mainstream - a plant-based protein found in the likes of legumes (lentils and beans), nightshade veg (tomatoes, potatoes and aubergine), eggs and grains.
The man who popularised the lectin-free diet – Dr Steven Gundry – describes them as ‘toxic’. In his book that brought a lectin-free lifestyle to the masses – The Plant Paradox – he cites them as the source of modern ailments from obesity to gastrointestinal disorders.
Typical meal: Pasture-raised meat with a side of asparagus.
What the expert says: ‘While lectins can be harder for some people to digest, it doesn’t mean we all need to all stop eating them,’ says Tew.
‘This is where working with a properly qualified nutritionist or dietitian can help you find what foods your body can tolerate and which ones may not be right for you.’
9.) Intermittent Fasting.
The 5:2, essentially you eat what you want for five days. Fast for the other two. Sounds easy. But try telling that to someone after ‘lunch’ on a fast day. For women, fast days involve eating 500 calories (600 for men).
Typical meal: Fishcake served with asparagus and a poached egg.
What the expert says: ‘Over 50 years ago researchers realised they didn’t have to restrict energy every day and they still got a protective effect. In animals, these diets were shown to reduce visceral fat, oxidative stress and reduce cell proliferation, which is involved with the development of cancer.
The models that were used in humans were two consecutive days of 650kcal then five days following a normal, healthy diet, versus a healthy med diet of 1500kcal.
10.) The 16:8.
The diet for people who love to eat. Interested? Thought so. Like its sister diet, the 5:2, this one’s a numbers game. You have an eight-hour window during which you can eat, then you fast for 16 hours.
Typical meal: Whatever you fancy. As long as it’s within your window.
What the expert says: ‘This is based on the same principle as 5:2, but the fact that it doesn’t involve any calorie counting or dietary restriction is a bonus.
There may be some benefits to IF in relation to healthy ageing, but again, more research is needed.’
11.) The New Atkins.
If it all feels a little bit '90s, that’ll be because this was basically the diet that kept Rachel from Friends looking, well, like Rachel from Friends.
Think of it as the 20th-century version of no carbs before Marbs. Thankfully though, the old premise of eat as much as you want, as long as you don’t go near a carb, has had a makeover. The New Atkins diet reintroduces carbs in phases.
Typical meal: Steak with a side of spinach.
What the expert says: Atkins will result in quick weight loss as the body uses all the carbohydrate stores adults tend to have. But limiting carbs will mean you could be lacking in fibre and b vitamins like niacin, thiamine and b6.
Aside from cutting out a major food group, Atkins tends to result in eating a lot of food that’s high in saturated fats, which is linked to raised cholesterol and heart disease.’
12.) The Keto Diet.
The ketogenic diet – keto among friends – is so-called because it aims to get the dieter into a state of ketosis, when the body stops using glucose as its main energy source and starts using ketones instead.
The high fat, moderate protein, low carb diet is beloved by Silicon Valley for its alleged brain-boosting benefits.
Typical meal: Grilled chicken breast with vegetables.
What the expert says: ‘Like with Atkins, you will lose weight quickly. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time, so with appropriate support it can be safe in the short to medium term.
The brain does use glucose as its fuel of choice, so ‘brain fog’ lethargy are common side effects.
You’ll known when your body is running off ketones by your breath – it’s known as ‘keto breath’, and it’s bad.
It also can affect your ability to exercise by due to a lack of quickly accessible energy.
13.) The Paleo Diet.
The paleo diet, or Paleolithic, is dubbed the caveman diet because, if a caveman didn’t eat it, neither can you. On the menu are foods that you can hunt, fish or gather – grass-fed meat, fish, nuts and veggies.
Out are foods which we consume thanks to modern agriculture – cereal grains, potatoes, dairy and (surprise surprise) all processed foods.
Typical meal: Grilled lamb skewers with salad.
What the expert says: ‘Paleo does promote the consumption of fresh ingredients over salty, processed meats. It also advocates a high consumption of fruit and vegetables, which is no bad thing.
Research published in the journal Nature suggests that following this kind of diet can improve blood pressure, insulin resistance and cholesterol levels.
That said, it is incredibly restrictive, and cutting out dairy, cereal foods and starchy carbohydrates will likely leave you low on fibre, calcium and iodine.’
14.) The Nordic Diet.
Created in 2004 by a group of nutritionists, scientists, and chefs, to manage the growing rates of obesity and the unsustainable farming practices in the Nordic countries such as Norway, Denmark, Sweden, Finland, and Iceland, the Nordic diet stays away from processed options and encourages locals to eat what they grow. It is a diet rich in a 3 i.e. oily fish and canola oil.
Typical meal: Salmon with lentils.
What the expert says: Generally nutritionist
Jenna Hope says she can see the benefits long term of the diet, ‘and as a general population, we need to eat more fish as we’re not getting enough omega 3 as with plant based diets, you need more food for it to be the equivalent of eating oily fish twice a week.’
15.) The DASH Diet.
A diet that reduces the intake of salt, the Dietary Approaches to Stop Hypertension or the DASH diet was made for those with high blood pressure and to reduce the risk of heart disease. It is also thought to decrease cancer and diabetes risk.
Typical meal: One whole-wheat bagel with two tablespoons of peanut butter.
What the expert says: Though a relatively healthy diet, ‘it’s also another diet that encourages low-fat dairy which means you’re not absorbing Vitamins A, D, E and K.’
'Vitamin D is hard to get from a diet but milk is a great source. When you’re removing the fat, you’re reducing the absorption.' Nutritionist Jenna Hope notes that the diet is however heavily fibre-based, which is great for your gut health.
'I would only recommend it to those with high blood pressure, essentially who the diet was created for, as cutting out regular dairy is not essential.'
16.) The Very Fast 800 Diet.
Created by Dr Mosley, the Very Fast 800 Diet is for those who are trying to lose weight quickly and involves eating just 800 calories every day.
Want to lose weight slowly? The Fast 800 Diet ('the new 5:2') involves eating a Mediterranean Diet for five days and cutting down to 800 calories on two days.
Typical meal: Grilled calamari salad.
What the expert says: 'I wouldn't recommend this diet as it promotes a poor relationship with food as you are counting your calories' says nutritionist Jenna Hope. 'This then drives people to eat processed food, which is high in sugar and low in fat and is not sustainable'.
17.) The Volumetrics Diet.
Created by nutrition researcher Barbara J. Rolls, the Volumetrics diet is for people who want to eat lots while losing weight. The diet revolves around low calorie foods that contain more water like fruit and vegetables.
Typical meal: Roasted Butternut squash and chicken breast.
What the expert says: Louise Symington, the Sustainable Dietitia says, 'the diet promotes a wide range of foods and does not ban anything, which may help prevent people becoming trapped in a "food prison". If followed well, the principles can be used for weight loss.
However, healthy fats are grouped in the same ‘category’ as chips, sweets, cakes and other processed foods. Because they are grouped together based on nutritional density, rather than ‘quality’ these good fat sources risk being "demonised".'
18.) The Raw Food Diet.
Dating all the way back to the 1880s, The Raw Food Diet began when doctor Maximilian Bircher-Benner discovered he could cure his own jaundice by eating raw apples.
Through the removal of processed foods and a focus on keeping things organic, the diet claims to give you more energy, clearer skin, better digestion and a lower risk of heart disease.
Typical meal: Cucumber gazpacho.
What the expert says: Nutritionist Pixie Turner says, ‘the idea that humans are better off eating only raw food makes no sense and is far too restrictive.
Some nutrients in food are more bioavailable when cooked, others when raw. This is why humans generally eat both.’
19.) The Alkaline Diet.
Created by author of The PH miracle, Robert Young, the Alkaline Diet aims to replace acid-forming foods in your diet with alkaline foods that can help you improve your health. Benefits are said to include weight loss and better digestion.
Typical meal: Onion and pepper masala.
What the expert says: ‘Humans have very strict processes in the body that regulate things like blood pressure, temperature, and pH,’ says Turner. ‘Any deviation leads to feeling very unwell, and eventually death. If your blood were acidic you’d be dead.
In other words, you can’t change your blood pH through diet so this diet is total nonsense.’
20.) The MIND Diet.
The MIND diet was created by nutritional epidemiologist Martha Clare Morris through a study she conducted to lower the risk of Alzheimer’s disease. It combines the Mediterranean diet with the DASH diet and focuses on foods that improve brain function like berries and fish.
Typical meal: There are no strict guidelines of how to follow the MIND diet. All you have to do is eat more of the foods encouraged by the doctors (beans, wine, poultry, fish, wholegrains, berries, olive oil and nuts) and limit the dangerous ones (butter, cheese, red meat, fried food, pastries and sweets).
What the expert says: ‘Brain health is a serious public health concern, and this diet aims to reduce risk of dementia, which is a noble goal,’ shares Turner. ‘The emphasis on fibre and unsaturated fats is a great overall guideline, and ensures plenty of omega-3 which is vital for brain health.’
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