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The best diet for weight loss

Adding these 6 foods to your diet can help you shed pounds. But there are also foods you should avoid.

The correlation between your health and body mass index (BMI) is a topic of debate. The BMI, which has been around for almost 200 years, calculates your body weight and height to find if your current size is ideal or not. BMI numbers come from statistics and can be unreliable, especially for athletes, seniors, and pregnant individuals, partly because the numbers do not take into account weight from muscle mass. However, people with higher BMIs are at a higher risk for certain chronic diseases, such as diabetes, high blood pressure, heart disease, liver damage, arthritis, or sleep apnea. 

During different points of your life, your BMI may begin to creep into the overweight or obese categories. When that happens, your healthcare provider may suggest losing weight for health reasons. Maintaining a healthy weight can have many health benefits, such as better regulation of blood pressure and a reduced burden for your circulatory system. If you’re looking for ways to drop a few pounds, continue reading to find healthy and proven techniques that can help. 

What is the best diet for weight loss?

There are almost unlimited weight-loss diets out there claiming they can help you finally lose those unwanted pounds. You have likely heard of popular diets such as the South Beach diet, a ketogenic or keto diet, Weight Watchers, or the paleo diet. So which one is the best for you?

“There really is no ‘best diet’ for weight loss as they often restrict certain food groups,” says Jenna Del Borrello, MS, RDN, CDN, a dietitian at The Dietitian Group in Brooklyn. “The best diet for weight loss is what works best and is realistic and sustainable.”

Jacob Mey, RDN, Ph.D., agrees that sustainability should be the goal. “The data is clear: Short-term diets are ineffective for losing weight and keeping it off,” Mey says. “Struggling with your daily food choices or eliminating your favorite foods just doesn’t work long-term.“

While popular high protein, low-carb diets may lead to initial weight loss, rarely do these programs provide sustainable weight loss. Fad diets are typically restrictive, which can lead to diet burn out. Even people with the best willpower struggle to cut out their favorite “unhealthy” foods forever. Whether it be carbohydrates, desserts, processed foods, or whatever your guilty pleasure, moderation of these calories is the key for sustainable weight loss. To lose weight, you simply need to burn more calories than you eat, which does not mean you must cut out foods entirely.

However, there are some popular diets that are better than others. One systematic review performed in 2020, found that The Atkins Diet, a low-carb diet, was most effective for short and long term weight loss. A different meta-analysis in 2020 found that the Mediterranean diet had the best weight loss and BMI improvement, while The Paleo diet was graded as weak. The Mediterranean diet, which focuses on incorporating healthy foods, such as vegetables and whole grains, is also commonly recommended by physicians to patients wanting to lose weight or improve their health. 

“You need to find a diet that will accommodate your personal preferences, while also helping you eat less overall,” explains Dr. Mey, “A personalized approach to weight loss is the most effective method.”.

If you’re having trouble finding an approach or diet plan for weight loss that works for you, Del Borello recommends, “Work with a registered dietitian to outline specific recommendations that are tailored to each person.”

6 foods to eat

If you want to incorporate healthy foods into your diet that have shown a correlation with weight loss, there are many options. “There should be a balance between your fat, protein, and carbohydrate intake while maintaining a calorie deficit,” Del Borello says. In general, this means incorporating healthy eating choices including healthy fats, lean proteins, non-starchy vegetables, fruits, low-fat dairy, and whole grains into your diet. Here are six foods you may want to consider as they have been found to aid with weight loss. 

1. Olive oil 

When you think of olive oil, you probably do not think of food for weight loss, as it packs a lot of calories. But olive oil is shown to aid in weight loss. The popular Mediterranean diet even promotes individuals using olive oil as their main source of fat. Olive oil is a healthy fat and one study found that individuals who consume olive oil have a lower prevalence of obesity. Just make sure to use it in moderation since it is a high-fat condiment, albeit healthy.  Olive oil is not the only healthy fat that can be beneficial to your diet. Del Borrello explains that you need, “adequate amounts of fat for satiety,” otherwise you can still feel hungry. She suggests adding nuts, nut butters, and avocado to incorporate healthy fats into your diet. 

2. Lean meats

Protein is important to incorporate into any diet as it is needed for building muscle in the body. When picking proteins, choose lean meats over fatty cuts of red meats, as these are lower in fat and heart healthy. So what are lean meats exactly? According to The American Heart Association, the most beneficial sources of animal protein are skinless chicken, fish, and the leanest cuts of red meat available. Not only will lean meats keep your calorie count low, but they are also a great source of zinc, iron, B vitamins, and fatty acids. 

3. Legumes

For vegetarians or those following a vegan diet, legumes are a great natural, plant-based source of protein, but anyone can enjoy them. Legumes include beans, peas, lentils, soybeans, and peanuts. There have been numerous studies on legumes and weight loss, mostly with positive correlations. A systematic literature review found that individuals eating a low-calorie diet with legumes may have greater weight loss success than conventional dieting without legumes. Legumes are also high in fiber. “Fiber helps to keep you fuller for longer and helps to manage your blood sugars better,” Del Borello says.

4. Whole grains

You’ve likely heard that you should cut out carbs to lose weight. But some carbohydrates are good for you! Carbohydrates are best when you eat whole grain forms, such as brown rice, oats, and whole-grain pasta or bread. A systematic review in 2020 found that those eating whole grains, around three servings each day, had a lower BMI on average. Participants that ate more whole grains in this study were also found to have a healthier lifestyle and exercise more compared to those eating fewer whole grains.

5. Fresh fruits

Whole foods like fresh fruits are a great source of fiber. They are low-calorie and nutrient-dense. This means you can potentially eat several pieces of fruit each day without gaining weight. People who follow healthy eating patterns, which involve unprocessed cereal, fruit, veggies, olive oil, and low-fat dairy, were found to maintain their weight loss longer. “Bananas are a great staple food—they are a fruit, low calorie, loaded with phytonutrients, and fiber,” says Mey. But pick fruits you actually enjoy eating, “Your diet has to fit within your personal preferences, so no single food is going to be equally beneficial for any two people,“ says Mey.

6. Broth-based soups

Mey recommends focusing on foods that are high in volume, high in nutrients, and low in calories. One food hitting all those requirements is broth-based soups. He explains that high volume foods keep you full, while high nutrients support health and wellness with micronutrients, fiber, and phytonutrients. Since broth-based soups also contain low calories, this will lead to weight loss. Just make sure these are thin broth-based soups, not thick, creamy soups—which can be higher in calories. 

5 foods to avoid

If you are dieting, what foods should you not eat? For most people, you shouldn’t have to entirely cut out any foods. “If you really enjoy a food, it can be worked into your diet,” Mey says. But he adds that a small percentage of people may have foods that could trigger excessive overeating, and should be cut out in that case. 

Del Borrello is in agreement: “I try to enforce moderation of all foods.” Foods that should be eaten in moderation are those that are highly refined and high in sugar and fat with no real nutritional value. These foods do not only cause weight gain, but also high cholesterol and high blood sugar levels. They can be bad for your health—and quickly put you over your daily calories. So, while the foods on this list you can enjoy in moderation, it’s best to limit these when making dietary changes for weight loss. 

1. Sugary drinks

Sugary drinks, such as soda or sweet coffee drinks, are empty calories. Meaning, you can drink them all day without feeling full. Satiety is the feeling of being full after eating. In 2011, one study found, “accumulating evidence suggests that liquid carbohydrates generally produce less satiety than solid forms.” A single can of Coca-Cola has 140 calories in it, which can quickly add up over time. Try choosing sugar-free beverages and limiting your consumption if you are trying to lose weight. 

2. Potato chips

A four-year-long study was performed and published in 2011 that found those who gained weight had more daily servings of potato chips than other individuals. Those who gained weight also ate more potatoes in general, sugar-sweetened beverages, and processed meats, such as hot dogs, cured ham, or salami. Not only that, but these individuals had a lower intake of vegetables, whole grains, fruits, nuts, and yogurt overall. 

3. Liquor

Just like sugary drinks, liquor contains empty calories that do not lead to satiety. There have been studies that have found increased weight gain with the consumption of alcohol. However, it may be dependent on the type of alcohol you go for and how much you drink. One systematic review found those who were heavy drinkers were more prone to weight gain, while light to moderate drinkers (especially wine drinkers) were more protected against weight gain. While this review determined an occasional glass of wine likely will not cause you to gain weight, it did say those drinking spirits are more likely to gain weight. 

4. Sweet treats

Who doesn’t love cakes, donuts, and cookies? These sugary confections are hard to say no to. It has even been found that the brain’s reward circuit reacts to extremely sweet foods in the same way it does to gambling and cocaine. Treats are something you should have in moderation, as they are empty calories with no nutritional value. Not only can they lead to weight gain, but they can also spike blood sugar and insulin levels. 

5. Granola bars

Granola bars and energy bars are often advertised as great sources of protein, fiber, and daily nutrients. But did you know some of these bars can have as much sugar as a candy bar? Next time you’re about to grab a bar at the store, check the label to see how much sugar has been added to the product—you may be surprised. If you need a quick snack on the go, consider a handful of nuts, fresh fruit, or no-sugar-added yogurt.

Is fasting good for weight loss?

Intermittent fasting has gained popularity in recent years as an easy way to lose weight. This happens when you do not start eating until later in the day to help reduce the number of calories you consume. But what do the experts say? 

In 2018, researchers found that a low-calorie diet along with intermittent fasting led to a reduction in body fat mass and metabolic parameter improvements. In addition, in 2020 a systematic review found that intermittent fasting showed promise for treating obesity. So how do you know if it will work for you?

Mey says it works for some people, but doesn’t for others. If you’re going to try it, he suggests getting a notebook to record your weight, hours of fasting, and how you’re feeling throughout the day. Then you can assess whether or not it is a good fit for you. If you have a chronic condition, it’s best to speak with your healthcare provider first.

Other effective tools to help you lose weight

Be wary of weight loss supplements that claim to help you shed pounds quickly. They are often dangerous! Sometimes foods may be labeled as “diet foods,” but be careful to read the nutrition label as this may be a marketing ploy. Eating fewer calories and remaining in a calorie deficit is how you lose weight, but be sure not to over do it. Eating too few calories is also unhealthy as your body will not have proper fuel. Here are some healthy and safe tools that can help you along your weight loss journey. 

Exercise. Moving more is a great way to burn calories and help you achieve a calorie deficit. Harvard Health recommends one hour of moderate-effort exercise each day for those wanting to lose weight. They also advise making changes to your daily routine to be more physical activity throughout the day, such as taking the stairs instead of the elevator or walking somewhere rather than taking transportation. 

Adequate rest. “Adults should be getting around 7 to 9 hours of sleep per night,” says Del Borrello. “Anything less can cause us to have increases in our appetite and cravings that we probably wouldn’t have if we were well-rested.”

Appropriate water intake.Water intake is also crucial for satiety as well,” Del Borrello says. “Sometimes we can mistake feelings of thirst for hunger.” In 2004, the Institute of Medicine of the National Academies created nutrient recommendations for proper hydration on a normal day. These recommendations state that women should have 2.6 liters of water per day and men should have around 3.7 liters per day. They also determined that about 20% of our water intake comes from food and the other 80% should come from drinking beverages.

Medication adjustment. If you are doing everything right to lose weight, but the scale is still not budging, it may be time to talk to your doctor. There are a variety of common drugs that can cause weight gain and you may be taking one. It’s possible your doctor may want to switch you to a different prescription if you are experiencing that side effect. There are also medical conditions that can cause weight gain, such as Cushing’s Disease, menopause, depression, polycystic ovarian syndrome, under-active thyroid, and others. It is best to have these ruled out to ensure there is not an underlying cause stopping you from shedding the pounds.

Weight-loss drugs (for when natural remedies don’t work)

If you are working hard on your journey, following your meal plan, maintaining a healthy diet and exercising, your healthcare professional may prescribe a weight-loss drug to help drop pounds faster. Typically your BMI will need to be over 30, but it can be 25 to 30 if you have a condition related to your weight, such as Type 2 diabetes. If you have an underlying health condition that is causing weight gain, you may also be prescribed a drug (other than a weight-loss pill) to treat that issue. 

Compare FDA-approved weight-loss drugs

Drug name Indication Efficacy for weight loss Coupons Learn more
Wegovy (semaglutide) Weight loss/Type 2 diabetes management Individuals achieved at least 6.2% weight loss in 68 weeks. Coupon Learn more
Saxenda (liraglutide) Weight loss Individuals achieved at least 5% weight loss in 52 weeks. Coupon Learn more
Contrave (naltrexone-bupropion) Weight loss Individuals achieved at least 5% weight loss in 52 weeks. Get card Learn more
Alli (orlistat) Weight loss Individuals achieved at least 5% weight loss in 52 weeks. Coupon Learn more
Xenical (orlistat) Weight loss Individuals achieved at least 5% weight loss in 52 weeks. Coupon Learn more
Qsymia (phentermine-topiramate) Weight loss Individuals achieved at least 5% weight loss in 52 weeks. Coupon Learn more

References: Drug Efficacy

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