Top 3 Diets For Fast Weight Loss

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Top 3 Diets For Fast Weight Loss

We write up this article ‘Top 3 Diets For Fast Weight Loss’, But to be candid with you, There are so many diets to choose from, and it might not be an easy task to find out or identify which diet will the the best that suite you and works for you.

All the experts agree on one thing: The best weight loss plan is one you can keep up.

If you Typed ‘Top 3 Diets For Fast Weight Loss’ or ‘best weight loss diet’ into Google and it will duly present one hundred and thirty-nine million, five hundred thousand results – no, really.

That’s a helluva lot to take in, especially when there are pages upon pages of conflicting information and a lot of somewhat shaky science. It can be downright disheartening if you’re trying to lose weight well, lose body fat or get rid of belly fat in a safe, sustainable way.

But, rather than get stressed over what you should be putting in your body – not to mention the myriad calorie counting apps out there – we’re here to help you get clear on what the best diet for weight loss actually entails.

What does the word ‘diet’ mean?

Let’s set the record straight. The word ‘diet’ doesn’t translate directly to restriction or cutting out entire food groups. The true meaning is ‘the kinds of food that a person, animal, or community habitually eats’ – basically, what you regularly put in your mouth, no more no less.

Over time, the word has come to describe eating in smaller quantities or cutting out whole food aisles to lose body fat.

Why it’s important we talk about living at a healthy weight

‘At Women’s Health we’ll never steer away from important topics simply because they’re tricky or controversial,’ says WH Editor in Chief Claire Sanderson. ‘Excess fat has a detrimental effect on your health, both mental and physical. It’s undeniable that we are in an obesity epidemic in the UK, with two-thirds of the UK population considered overweight or obese, and our children are getting fatter.’

According to the NHS, more than 1 in 5 children are overweight or obese when they begin school, and 1 in 3 children are overweight or obese by the time they leave primary school. None of these are statistics that make for happy reading.’

But the matter isn’t always as clear cut as this: ‘According to a BMI calculation, I’m borderline overweight – yet I barely drink, limit my sugar intake, eat a wholesome, largely plant-based diet and exercise five times a week. So it stands to reason that you can be bigger than the standard perception of what fit looks like and still be healthy.’

Also Read:  8 Reasons Why You Are Not Getting Fit (Why Can’t I Lose Weight?)

However, if your weight adversely affects your health – when carrying excess fat hinders your ability to do normal things, makes life less enjoyable, or increases your risk of health issues – then it’s arguably time to act.

So, before clearing your cupboards and restocking á la [insert celeb’s name], take five and learn about the health benefits of eating in different ways to improve your body composition – the ratio of fat you carry to muscle.

How do the Top 3 Diets For Fast Weight Loss actually work?

Whilst the Top 3 Diets For Fast Weight Loss often appear to be shrouded with some kind of magical mystery (fuelled by “top-secret” formulas that suggest superior knowledge of the key to weight loss that the rest of us aren’t privy to), they actually all sport the same fundamentals – and it’s a really simple calculation.

Consuming fewer calories than you expend – also known as being in a calorie deficit – is how your body loses weight. Put simply, weight is lost when you consume fewer calories than you use.

To get into a calorie deficit you could increase the amount of activity you do (using more energy) or your calorie intake could be reduced. Most health-conscious and sustainable diets encourage a combination of the two; a slight reduction in calories consumed alongside an achievable daily step-count, for example. So, whilst weight loss diets may have surface-level differences (the types of food that’s limited or restricted, for example), they are all built around creating a calorie deficit.

The actual key is finding a diet plan that doesn’t promote an extreme calorie deficit which is, at best, unsustainable and, at worst, can negatively impact your health, and encourages a balanced intake of foods that you love to eat.

Is there ever a time you shouldn’t try to diet?

Coronavirus is our new reality, that isn’t a surprise. What may be new news is that illness, sickness and stress are all factors to take into account when trying to lose weight: A.K.A. if you’ve been sick you really do need to let your body fully recover before you even consider easing into a calorie deficit and that goes double if you’re still exhibiting symptoms.

‘During and after an infection the body’s energy and nutritional requirements are increased,’ explains GP, Dr Folusha Oluwajana. Firstly, having a fever increases the body’s metabolic rate, and therefore burns more calories.

‘Secondly, to effectively fight infection and support cell repair and restoration, bodies need extra calories and nutrients, particularly protein and various vitamins. Being in a calorie deficit reduces your body’s access to these calories,’ she says.

Added to this is the fact that food variety can go south when ‘dieting’ (raise your hand if dieting has ever meant chicken and broccoli on repeat) meaning your body is missing out on the proper levels of vitamins and minerals: Not good.

Also Read:  8 Reasons Why You Are Not Getting Fit (Why Can’t I Lose Weight?)

Dr Oluwajana’s best advice? ‘If you have an infection, or if you may be at risk of one, focus on maintaining an adequate and varied healthy diet to support your immune system, rather than restricting it.’

That’s us told.

What’s the Top 3 Diets For Fast Weight Loss?

We’ll be real: any diet that allows you to lose weight quickly likely isn’t at all sustainable in the long run. Losing weight quickly from dieting often comes as a result of restriction, culling entire food groups and dramatically reducing your daily calorie intake.

The risk of adopting a diet that champions these kinds of behaviors is twofold: for starters, crash-dieting can cause us to develop disordered and unhealthy eating patterns (such as labelling foods as “good” or “bad,” and extreme restriction) which can have detrimental effects on our physical and mental wellbeing.

Then, there’s the reality that most weight-loss diets are not sustainable long-term. The restriction of calorie intake or specific food groups can trigger cycles of bingeing followed by more extreme restriction, meaning that weight fluctuates often and the routine is repeated to no end or satisfaction. This can wreak havoc on our health, too.

Like it or lump it, the honest truth is that the Top 3 Diets For Fast Weight Loss just doesn’t exist. Your safest bet, if you are, indeed, looking to lose weight, is to adopt an eating plan that encourages moderation as opposed to restriction, that’s sustainable and enjoyable.

Here Are The Top 3 Diets For Fast Weight Loss?

To discern what’s healthy and sustainable, WH called in the experts to sort fiction from facts when it comes to picking the best diet plan for you.

1. 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 diet advocate says: ‘The key components of a Mediterranean diet are lots of vegetables, olive oil, oily fish and nuts, with no calorie restrictions. Combine that with cutting down on sugar, which was traditionally a rarity in the region, and you’ve got the base of the Mediterranean diet right. And if you get the base right you can eat a little of whatever else you like,’ says Consultant Cardiologist Dr Aseem Malhotra.

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.’

Also Read:  8 Reasons Why You Are Not Getting Fit (Why Can’t I Lose Weight?)

WH verdict: A foodie diet that delivers long-term term health goals gets our vote. Eating the rainbow means it’s easier to hit your nutritional micros (the vitamins and minerals that your body needs) too. Win win.

2. 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 diet advocate says: The brainchild of Dr Mark Hyman, he came up with the concept after finding himself sandwiched between a vegan and a paleo advocate while doing a panel talk. ‘The best versions of both diets are built into the foundation: eat real, whole food,’ he says.

What the expert says: ‘This diet has lots of positives – we know whole grains 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.’

WH Verdict: While it’s unlikely to be popular with those who’ve chosen a plant-based lifestyle for ethical reasons, the principle of eating real, whole food is sound. And combining two ways of eating certainly makes it easier to get enough protein and vital nutrients. But it’s still pretty restrictive, so consult a nutrition professional to make sure you aren’t at risk of nutritional deficiencies.

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 (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) 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 diet advocate says: ‘FODMAPS are either absorbed slowly from the small intestine or not absorbed at all,’ says Dr Gibson, a professor of gastroenterology at Monash University in Melbourne, Australia, and the brains behind the low-FODMAP diet. ‘When the FODMAPs move into the bowel, where they are fermented by bacteria, this produces gas and can also cause water to move into the bowel. This stretches the bowel wall, which stimulates the gut.’

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.’

WH Verdict: While studies suggest the low-FODMAP diet is effective in the management of IBS symptoms, it has also been linked with disordered eating, and should only be followed under the care of a professional.

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