How to make best weight loss diets for 2022
Lauren Manaker MS, RDN, LD, CLEC
With every new year comes a
renewed interest in weight loss diets. And thanks to the COVID-19 pandemic and
resulting eating habits like ordering more take-out meals and eating more
ultra-processed foods, many of us have noticed a few extra pounds on our frames
by now.
The number of weight-loss diets
to choose from appears to be endless, but that doesn't mean they're all worth
trying. Some options are better for your overall health than others.
Among the sea of unique spins on
methods to lose weight, here are some top picks that are sustainable,
realistic, balanced, and 100% dietitian-approved. Read on, and for more on how
to eat healthily, make sure you avoid these 100 Unhealthiest Foods on the
Planet.
1. Mediterranean Diet
A diet that mimics what many
people who live along the Mediterranean coast eat–think olive oil, nuts,
vegetables, and whole grains–is one of the most popular diets out there. And
although most data surrounding this diet are strongly linked to outcomes like a
reduced risk of heart disease and improved cognition, following it may result
in weight loss as well.
And even though following this
diet results in similar weight loss as other popular diets (like the low-carb
diet), following it can support your health in a variety of ways–and in a
delicious way too.
2. Flexitarian Diet
Created by registered dietitian
Dawn Jackson Blatner, RDN, the Flexitarian Diet combines the concepts of
following a vegetarian diet with including moderate amounts of animal products.
The concepts and guidelines of this diet are detailed in her book The
Flexitarian Diet.
Along with the protein source
guidelines, this diet suggests that people limit added sugars and
ultra-processed foods that are low in nutritional value.
Data shows that people who follow
vegetarian diets appear to have more weight management benefits when compared
to non-vegetarian diet-eaters. Following a flexitarian diet–essentially a
vegetarian diet with small amounts of animal proteins sprinkled in–can offer
weight management benefits while possibly helping people who enjoy an
occasional lean piece of beef or a hard-boiled egg with the compliance factor.
3. Mayo Clinic Diet
The Mayo Clinic Diet's goal is to
build healthy eating habits. To follow this diet, you start with a two-week
"Lose It" phase, where you add five habits, break five habits, and
take on five optional bonus habits if you choose.
After the two-week jumpstart, the
"Live It" phase begins. During this phase, you would focus on
sustainable habits. When following this diet, people can also use the Mayo
Clinic Diet app, which contains meal plan options, a food tracker, and a
database of recipes.
Dietary guidance is provided,
with the help of their unique food pyramid that highlights which foods should
be eaten more frequently than others. A psychological quiz, at-home workouts, a
habit optimizer, and other beneficial features are included as well.
The fact that this diet focuses
on developing good and sustainable habits that are hopefully going to follow
people over the long term makes this plan a dietitian's dream come true.
Gaining new habits instead of simply following a meal plan can help people
experience lasting results.
4. Jenny Craig Max Up
The newest Jenny Craig plan goes
beyond a simple eating plan and includes a holistic approach to weight loss.
Along with dietary support, this program includes an activity curriculum,
quality of life assessment, and hydration guidance. Plus, the program takes
advantage of new technology by utilizing an app that is linked to a wireless
scale for easy monitoring. After four weeks of following this program,
participants may experience up to an 18-pound weight loss according to the
company's website.
While diet is an important part
of a weight loss plan, it isn't the only part of a weight loss plan. I love how
this program emphasizes physical activity, hydration, and quality of life as
important factors of a weight loss journey along with food choices.
5. WWW (formerly Weight Watchers)
personalizes your nutrition plan
based on a series of questions. Participants also have access to support via
the WW app, workshops, and plans to provide behavior-change techniques.
What is extra nice about this
program is people can get 1:1 support virtually, eliminating potential barriers
to not being able to engage with the program fully. And as a dietitian, I love
how this program is that no food is off-limits. And since each participant gets
a unique "points" budget and zero points food list, it is nice that
this program does not take a "one-size-fits-all" approach.
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It's probably obvious to you that
foods such as donuts, cookies, and fried chicken can make you fat. But what you might not realize is that there
are certain foods most people think are "unhealthy" that can actually
HELP you to get a flat stomach. Whole
eggs are one example.
One of our go-to Nutrition
Specialists, Mike Geary, has a few more to show you...
=> 7 Odd foods that
KILL abdominal fat (surprising fat-fighters)
Here's more of what you'll discover in this cool video:
* at least 2 foods that you thought were
"healthy" that are silently packing on more stomach fat
* 7 surprising foods you probably thought were unhealthy that can
actually HELP you to burn off stubborn abdominal fat
* Unique combinations of exercises that are MUCH more effective for fat
loss compared to traditional "cardio"
* and lots more
The truth is that eating healthy
doesn't have to be bland and boring like dry chicken breasts and broccoli all
the time. Mike will show you how to eat in a truly healthy way that also
helps to balance your hormones and boost your metabolism...
>> Surprising foods
for a flat stomach (try these today)
sign off.
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