Best Weight-Loss Diets

With the New Year approaching, many people make resolutions to improve their health. A common resolution among these people is to lose weight, but it can be difficult to choose between all the different popular diets out there. Luckily, this article will walk you through the most effective weight loss diets of 2022, helping you get fit in no time!

Top 5 Diet Lists

While diets are almost as common as smartphones in 2018, they’re unlikely to go out of style anytime soon. In fact, weight-loss is an obsession that spans all age groups and social strata. More than 80% of adults are overweight or obese and nearly one in three children born after 2000 will develop Type 2 diabetes at some point during their lifetime. With numbers like these, it’s no wonder that healthy eating plans remain a mainstay among Americans today, even if most folks know those fad diets don’t work over time. If you’re concerned about your health (or your waistline), keeping track of what works best—and what doesn’t—is crucial information to have on hand before making any big dietary decisions.

No. 1 Lifestyle Changes

It might seem a little flaky to swear off, say, gluten and dairy (and meat), but research is showing that avoiding certain foods can help you lose weight. A recent British study found that people who gave up gluten lost more than twice as much weight as those who tried to eat less fat. And a 2013 U.S. study found that both low carb and low fat diets worked for weight loss, though a low carb diet was linked with more weight loss after 12 months. Lose It! has an extensive database of foods and activities to help your #NewYearNewYou plan come together quickly! Losing weight is hard—but it doesn’t have to be hard on your tastebuds or your budget!

No. 2 Plant-Based Diets

Eating your veggies will always be good for you. In fact, one study found that a plant-based diet led to an average weight loss of 5.5 kilograms (12 pounds) over three months, whereas those following an omnivorous diet lost only 2.8 kilograms (six pounds). Combine these healthy eating habits with regular exercise—plant foods are typically lower in energy density and have lots of filling fiber—and you’ve got a recipe for long-term success. Although meatless meals require more prep work, vegetarian diets can help support lean muscle mass—which is great news for anyone looking to lose weight by adding lean muscle mass as opposed to fat mass.

                                       No. 3 Keto Diet

Unlike most low-carb diets, which either require counting carbs or limiting them entirely, Keto (short for ketogenic) is all about counting fats. In particular, saturated fats. Keto puts your body into a state of ketosis where it burns fat as its primary source of fuel instead of carbohydrates. That is until you start eating more carbs than your body has stored as glycogen—the glucose in your bloodstream—at which point your body goes into a sort of carb withdrawal until you have burned off some liver and muscle glycogen. By that time you should be back into ketosis.

                                   No. 4 Mediterranean Diet

If you think eating more fruits and vegetables, whole grains and lean proteins will make you drop weight, you’re right. For that reason, a Mediterranean diet beats out other diets where it comes to fat loss. It’s all about low energy-dense foods—like healthy fats and fresh produce—that are high in nutrition value, says weight loss expert Dave Crenshaw, author of The SparkPeople Cookbook. So rather than relying on fat like unhealthy fried food or doughnuts (which have empty calories), look for healthy carbs like whole grains that fill you up but don’t send your insulin levels shooting through the roof. What's for dinner?

                                  No. 5 Intermittent Fasting

Cutting your calories one or two days a week may help prevent heart disease, improve diabetes and aid weight loss. Researchers say intermittent fasting—when you eat all your daily calories within an eight to 10 hour window—can also increase energy and concentration. Try eating lunch between noon and 2 p.m., then fasting until dinner (about eight hours) to kickstart your metabolism and give yourself a midday energy boost. Alternately, go for a late breakfast (about noon), eat nothing until dinner (eight hours), then have breakfast again at 8 p.m..