The 5 easiest diets to follow –

For many, dieting can be frustrating: a popular diet that seems to work for everyone but you may not really be the right one for your goals or lifestyle. Losing weight or changing eating patterns isn’t impossible: maybe you still haven’t found the right eating plan. Next, we talk about the easiest diets to follow.

EASIER DIETS TO FOLLOW TO LOSE WEIGHT: HOW TO FIND

What makes dieting effective and easy for one person might not be the same for you.

Therefore, it is essential to consider individual factors – such as your budget, individual taste and comfort level with cooking – as well as consulting with a doctor or nutritionist who understands all these issues.

Here are some things to consider about whether or not a diet is effective for you:

Avoid any plan that seems overly restrictive, whether in terms of calories consumed or types of food.
Choose a diet that includes foods that are part of your personal food culture.
Opt for a diet that prioritizes foods you can easily find and prepare.
Include foods that fit your budget and also promote a feeling of fullness, such as foods high in fiber and protein, such as beans and lean meats.
If you have a health condition, allergy or food intolerance, make sure your diet incorporates foods that work for you.
Know that some days of eating won’t be as good as others – and that’s okay in the long run.
Start slowly rather than making big changes.
Focus on foods that can be added to a specific diet, rather than which ones should be removed.

THE 5 EASIEST DIETS TO FOLLOW

The five eating plans below facilitate these general health goals, as well as making weight loss possible in some cases.

1

MEDITERRANEAN DIET

It is a low-carbohydrate, moderately high-fat diet that emphasizes vegetables, legumes, fruits, whole grains, olive oil, and fish. a Brazilian version was adapted, in 2012, by Hospital do Coração (HCor), in partnership with the Ministry of Health. “The objective was to protect the population from the various risk factors that provoke and aggravate cardiovascular diseases”, says Maria Beatriz Ross, nutritionist and researcher on the HCor team. In place of salmon, olive oil and walnuts, the menu gained sardines, corn, tapioca and other foods nutritionally close to the original diet, only cheaper and more accessible here.

Why is it easy? The wide variety of acceptable foods in this diet makes it easy to adapt to personal needs and incorporate a variety of different foods. If you don’t know where to start, the Mediterranean diet might be a good option.

What does science say? The Mediterranean diet has the most solid evidence in terms of being the best in terms of reducing morbidity and mortality as it relates to cardiovascular disease. In addition, of 65 studies included in a recent review articlethe 11 studies that looked at the Mediterranean diet showed a strong and consistent benefit of being better for metabolic health and long-term weight loss than other well-known diets.

two

FLEXITARIAN DIET

It is essentially a vegetarian diet that allows for the occasional consumption of meat.

Why is it easy? You don’t have to completely eliminate meat. If you like animal protein, you can still enjoy a hamburger, pork chop or chicken breast, but emphasizing the consumption of legumes and vegetables.

What does science say? This eating plan is not necessarily designed for weight loss, although studies suggest there may be some small effects in improving body weight and metabolic health. However, a search in European Journal of Nutrition found that Nordic adults who followed a flexitarian-style eating pattern for 12 months had vitamin B12 and iodine deficiencies, possibly due to a lack of animal protein, so followers of this diet should occasionally check in with their doctor or nutritionist to see how their levels are doing. B12 through blood test regularly. Other researchers point to this style of eating as important for improving the health of your body and the planet.

3

DASH DIET

Concerned about the cases of hypertension in the United States, scientists from the National Heart, Lung and Blood Institute of the United States (NHLBI, its acronym in English) created the Dash diet in the late 90s, as a dietary guide to improve these indices. Weight loss is not the goal as it is primarily aimed at limiting sodium intake through food choices to improve cardiovascular health. Vegetables, fruits and low-fat dairy, as well as whole grains, fish, poultry and nuts are on the menu.

Why is it easy? The DASH diet is similar to the Mediterranean diet, but offers more concrete recommendations and advice about actual amounts and limits on the types of foods consumed. This may make it easier for some people to follow.

What does science say? There are several studies that show that the DASH diet lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease, according to the National Institutes of Health from the USA.

4

WEIGHT WATCHERS DIET

This is a commercial American diet program that involves learning a point system linked to food. So no foods are restricted – you just need to stay within your daily points. This diet is intended for weight loss.

Why is it easy? It can be easy for some people in general, no food is off limits. Also, in the program, there is a strong emphasis on emotional support, which tends to lead to greater adherence.

What does science say? a recent randomized clinical trial at JAMA Network Open supported by Weight Watchers suggests that 373 adults in three countries found that following the diet resulted in significant weight loss at 12 months compared to a do-it-yourself approach that included other eating plans (e.g., low-fat, low carb, vegan and Mediterranean diet).

5

LOW CARB DIET

Refers to an eating plan with minimal intake of carbohydrate-containing foods, usually aimed at weight loss. Low carbohydrate diets are not recommended for people with high cholesterol or people with diabetes.

Why is it easy? A low-carb diet can be helpful if you like to eat meat, are trying to eat more fresh fruits, vegetables, legumes, seeds, nuts, or whole grains, and have difficulty restricting fat in your diet.

What does science say? This diet can lead to faster weight loss. While this diet has been studied for its weight loss benefits, there is a lack of robust research looking at long-term health effects.

On almost all of these diets, more long-term (eg, greater than one year) and high-quality (randomized clinical trials) studies need to be performed in more diverse populations and research settings.