Healthy Food

8 Best Diets for Natural Weight Loss in 2023

The traditional Western diet might have plenty of foods with rich flavor profiles, but it also contains starchy foods, fried items, and high sugar levels. Although these items are suitable in moderation, consuming them daily at levels higher than the recommended calorie numbers can lead to issues with weight quickly.

One of the ways to pursue natural weight loss is to shift your diet to a healthier option. Other than the supplements such as Leptitox about which you can read more here, which you can take in addition to this diet, there’s a little bit for everyone, as you will see.

Although fad diets come and go, a handful of excellent options exist that can create the long-term health and wellness benefits you want. If you don’t like the idea of calorie restrictions or food elimination, then consider a switch to one of these alternatives.

Best Diets for Losing Weight Naturally:

1. The Paleo Diet

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This eating plan advocates using the same foods that hunters and gathers used before human civilization began to modernize. It features fruits, vegetables, whole foods, seeds, nuts, and some lean meats. Some dairy products are available in some versions of the diet, but it restricts almost anything that requires processing to create. Adopting this lifestyle can reduce several heart disease risk factors while keeping you feeling full.

2. The DASH Diet

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This approach is an eating plan that works to prevent or treat high blood pressure in some individuals. It emphasizes eating lots of whole grains, fruits, vegetables, and lean meats while keeping salt and sugar numbers down. Although it isn’t technically a weight-loss approach, most people report a reduction in their waistline when following it. You’re allowed to eat seeds and nuts a couple of times per week.

3. Intermittent Fasting

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If you don’t want to give up the Western diet in its entirety, then consider using this approach with your eating habits. It can help people to lose up to 8% of their body weight over 24 weeks because it restricts the time one eats or how many calories get consumed. Fasting can also reduce a person’s waist circumference by up to 7%, keeping belly fat levels in check. Reduced inflammation, improved insulin sensitivity, and several additional benefits are possible without experiencing many adverse effects.

4. Plant-Based Diet

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When your primary foods involve eating fruits and vegetables only, then several health benefits can develop. This approach to eating can reduce the risk of chronic conditions, provide environmental sustainability, and contribute more fiber. Although it may restrict some essential nutrients found in animal products, supplements can prevent deficiencies. Vegetarianism and veganism are the two primary approaches used for this method, but a flexible approach like Pescatarianism might be a compromise to consider.

5. Ketogenic Diet

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When you follow a Keto diet, then you start restricting the number of carbohydrates that you eat each day. The most restrictive plans put your carbs at 10% of your total calories, although you can see successful outcomes by cutting that figure to 30% or less. Since you eat more fat and protein, it is easier to conserve muscle mass while raising your metabolism, encouraging the body to use stored resources for energy. Having too many ketones in your blood can make it acidic, which means it may be wise to speak with your doctor about this option first.

6. Low-Fat Diet

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A low-fat diet restricts your calorie intake from this resource to 30% or less of what you eat. If you’re following an ultra-low plan, then your limit might be 10%. Most people must limit eating animal products or meat to meet these requirements, creating a plant-based eating routine. If your BMI number indicates obesity, then this approach can be practical because it reduces inflammation levels while improving markers related to diabetes. Since fat plays a role in hormone production, this option should be considered a short-term approach only.

7. Mediterranean Diet

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This popular eating plan includes the foods that people eat in Greece, Italy, and other countries in that region. The initial diet was meant to lower heart disease risks, but it can also contribute to weight loss in some individuals. You’ll eat lots of seafood, whole grains, fruits, and vegetables with this lifestyle, along with some extra virgin olive oil. You can eat dairy products, eggs, and poultry in moderation, although red meats are somewhat limited. This option is also one of the easier options to implement since the ingredients are readily available. Limit consumption of sweets and red meat for special occasions and combined with daily physical activity.

Factors such as lack of time, the ease of preparing of foods that contribute to sedentary lifestyle and advertising, have made us leave aside this way of life that is so good, which is having a great impact on our health and physical appearance. Specialists insist: “the Mediterranean diet is synonymous with quality of life.”

8. Flexitarian Diet

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It is similar to DASH diet for its emphasis on the consumption of whole grains, fruits, vegetables, and plant-based protein. It can be defined as a vegetarian diet that occasionally allows consuming meat or fish, hence its name comes from the word “flexible”.

The report explains that you don’t have to give up meat entirely to experience the benefits associated with vegetarianism. Among other qualities, the flexitarian diet helps us lose weight, enjoy better health, reduce the risk of heart disease, diabetes and cancer and increase our life expectancy. To become flexitarians we will have to add five food groups to our diet: non-meat proteins, fruits and vegetables, whole grains, dairy and spices. In the report they advise us to adapt the diet to our rhythm of life to achieve better results and that we gradually discover all the recipes that make it up.

You also have the option to join programs like WW (Weight Watchers) or Noom to create lifestyle changes that can lead to weight loss opportunities. Once you start finding healthier foods to eat, then consider adding some exercise elements to your routine to continue pushing forward on your path toward better health and wellness. It can take some time to achieve the results you want to see, but your persistence will pay off if you can be consistent with one of these diets.

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