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Jan 11

Best diets to lose weight, according to experts – Women’s Health UK

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There are pages upon pages of conflicting information and a lot of somewhat shaky science.

Getting such a tidal wave of information when you just want a simple answer to the question 'what are the best diets to lose weight?' can be downright disheartening. Especially 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 clued up on what the best diet for weight loss actually entails (and which diet might work best for you).

It's time to find out what the best diets to lose weight actually are and really are not.

A quick note: if you're looking for information about the best diet plan for weight loss, but you're already at a healthy weight for your age and height, think about your motivations.

If you feel you have an unhealthy relationship with food or body image, consider reaching out to Beat, the UK-based charity that hopes to end the pain and suffering caused by eating disorders.T: 0808 801 0677E: help@beateatingdisorders.org.uk, under-18s: fyp@beateatingdisorders.org.uk

Before we drill down into our long list of the best diets to lose weight, we need to set the record straight. Diets aren't just for weight loss.

The word 'diet' doesn't translate directly to restriction or cutting out entire food groups. Yes, some diets do aim to curb your appetite or restrict your intake of calories, but other diets are literally just different eating patterns. The true meaning is 'the kinds of food that a person, animal, or community habitually eats' basically, what you consume on the reggo. 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.

'At Womens Health, well never steer away from important topics simply because theyre tricky or controversial,' says WH Editor-in-Chief Claire Sanderson. 'Excess fat has a detrimental effect on your health, both mental and physical. Its 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.'

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 its time to act.

So, before clearing your cupboards and restocking la Jennifer Lopez, 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.

Weight loss is not a one-size-fits-all approach

It's actually surprisingly simple: the best diets for weight loss and best diets to lose weight all sport the same straightforward 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 and it's the foundation of all weight loss diets.

To get into a calorie deficit, you could increase the amount of activity you do (thus, 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, while weight loss diets may have surface-level differences (the types of food that are limited or restricted, for example), the best diets to lose weight are all built around creating a calorie deficit.

Here's how to calculate a calorie deficit for yourself:

The key is finding a diet plan that doesnt 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.

Good question. Illness, sickness and stress are all factors to take into account when trying to lose weight: A.K.A. if you've been sick or you're still experiencing symptoms, you really do need to let your body fully recover before you even consider easing into a calorie deficit.

'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.

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.'

Consider us told.

We'll be real: any diet that allows you to lose weight quickly probably isnt all that (read: remotely) 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.

In fact, 80-95% of dieters put back on the weight they've lost and, in many cases, even more. It's about finding a nutrition plan you can stick to, which means one you don't dislike.

Any diet that leads to rapid weight loss is not sustainable and research shows that in most cases any weight loss will be put back on.

The risk of adopting a diet that champions these kinds of behaviours 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, theres 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 while wreaking havoc on our health.

Like it or lump it, the honest truth is that the best diet to lose weight fast just doesnt exist. Your safest and best bet, if you are looking to lose weight, is to adopt an eating plan that encourages moderation as opposed to restriction, thats sustainable and enjoyable.

To discern what's healthy and sustainable, WH called in the experts to sort fiction from fact 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 Englands Eatwell Guide. So, it's definitely one of the best diets to lose weight.

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 youve 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.

WH verdict: The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. While its not technically a weight loss diet, studies show that it can promote weight loss and overall health. A foodie diet that delivers long-term term health goals gets our vote. Eating the rainbow means its easier to hit your nutritional micros (the vitamins and minerals that your body needs) too. Win-win.

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 didnt 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: The Pegan diet combines both paleo and vegan principles but also encourages some meat consumption. While its unlikely to be popular with those whove 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 its still pretty restrictive, so consult a nutrition professional to make sure you arent at risk of nutritional deficiencies.

To note: The British Dietetic Association says there's no 'wonder diet you can follow without some associated nutritional or health risk'.

FODMAP isnt a diet for weight loss. The acronym describes a group of short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) that, when eliminated, improve the symptoms of IBS sufferers. Note: 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.

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What the expert says: There have been a number of cases where GPs have said, Youve 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. Ive had clients come into my practice whove been given a list of 10 friendly foods to survive on, which is nutritionally dangerous.

WH Verdict: The low FODMAP diet is a *temporary* elimination diet, used mainly with those with IBS who need help finding out which types of foods might be causing symptoms. 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.

Think of it as intermittent fasting 2.0 (e.g. fasting for weight loss) only a bit more complicated. Notepads at the ready? Here goes. There are three windows: one to get you started, one to help you reach your goal weight and a maintenance plan. You eat within a 12-hour, 14-hour or 16-hour window depending on which phase youre in. But what you eat counts, too the green light lists of foods changes with every phase.

Typical meal: It depends on what phase youre in. And what time it is. But high-fibre carbs, lean protein, fruit and vegetables are your friends.

What the diet advocate says: As opposed to the keto diet, which aims to get you to a ketogenic state of using fat as fuel, which isnt healthy or sustainable in my opinion, interval eating helps you go into a fat-burning state that leads to increased energy and cell renewal a process called autophagy, the toxin-eating phase, says Terry Dubrow, the brain behind this food movement.

What the expert says: Based on intermittent fasting, this style of diet has some evidence to suggest it can work for some people. But it certainly isnt going to suit all personalities and the initial stage is intense.

WH Verdict: Alert the Dubrow Diet is the food baby of US reality couple Heather and Terry (she stars in the 'Real Housewives of Orange County' and hes a plastic surgeon starring in a show called 'Botched'). It has not been designed by nutrition experts and is framed as a diet, as opposed to a sustainable eating plan for life. Avoid.

Weight Watchers the diet your mum used to follow is no more. In 2018, the company underwent a rebrand, with WW signalling a move away from diet culture and into the wellness sphere. WW now stands for Wellness that Works. We are not classed as a diet, a member of the press office team tells WH. It is a lifestyle change a healthy living programme that encompasses food, activity and mindset.

As for the substance, its been getting results for a long time but the rebrand includes Wellness Wins rewards for small, positive behaviours which are proven to lead to healthier habits as well as FitPoints a system designed to encourage activity choices based on what will have the healthiest impact on you.

Typical meal: If youve got the points for it, you can eat it.

What the diet advocate says: We are committed to always being the best weight management program on the planet, but now were putting our decades of knowledge and expertise in behavioural science to work for an even greater mission, says Mindy Grossman, President and Chief Executive Officer, WW. We are becoming the worlds partner in wellness. No matter what your goal is to lose weight, eat healthier, move more, develop a positive mindset or all of the above we will deliver science-based solutions that fit into peoples lives.

What the expert says: While its great that WW is looking at a holistic approach, I would prefer to see a lot more emphasis on nutritional education, teaching cooking skills and portions sizes, says Tew. We need to be encouraging people to tune into their internal cues of hunger, thirst and fullness, as well as focusing on all over health.

WH verdict: Its a diet by another name, but props to Weight Watchers for acknowledging that theres more to being healthy than weight. The new platform really does consider all aspects of wellness. And with plans to partner with Alexa and Google Assistant, to help track your progress, WW could be to 2020 what Weight Watchers was to the early noughties.

As the name suggests, its all about meat and other animal products. In short: its the anti-vegan diet.

Typical meal: Steak

What the diet advocate says: Highly controversial Canadian psychologist Jordan Peterson is a fan, crediting the diet for 'curing' his daughters various ailments, from juvenile arthritis to depression. But it was popularised by Shawn Baker, author of the aptly titled The Carnivore Diet in which he describes the diet as a revolutionary, paradigm-breaking nutritional strategy that takes contemporary dietary theory and dumps it on its head.

What the expert says: A totally unbalanced diet. Fruit and vegetables have a wealth of research showing their importance in keeping the body healthy. With evidence for heart health, cancer and gut health benefits, why would you cut them out?

WH Verdict: There's no research that backs up this diet which consists entirely of meat and animal products, excluding all other foods. Ethics aside, an eating plan in which your five-a-day is actively discouraged is not one for us. Major swerve.

This one does what it says on the tin: you cycle your carbs from one day to the next. On days when youre training, you eat more, and on rest days, you eat less. Its one strand of nutrient cycling scheduling your intake of carbohydrates around your training.

Typical meal: On a high-carb day, its wholewheat pasta with chicken. On a low-carb day, its grilled fish with asparagus

What the diet advocate says: It essentially means scaling your carbohydrate intake up and down, in accordance with your activity levels, explains performance nutritionist Liam Holmes (phnutrition.co.uk). He uses the principles of nutrient timing to get elite athletes and CrossFit enthusiasts to their leanest before competitions. The body works harder when it doesnt have carbs as fuel, so it learns to become a more efficient burner of the fuel once it is there.

What the expert says: This is something that is used for athletes as part of their training. While it can lead to weight loss, carbohydrates are an energy source for the body and restricting them can lead to headaches, fatigue and difficulty concentrating. You would be better to find the level of carbohydrates your body needs by eating normal portion sizes and a balance of all food groups.

WH Verdict: Carb cycling is more of a dietary approach than a weight loss diet where you manipulate your carb intake depending on your level of training and rest days. Carb cycling is based on the principles of sports nutrition, so unless youre training enough to warrant a meticulous approach to nutrition, then its probably not for you.

The diet that brought lectins into the mainstream a plant-based/vegan protein found in the likes of legumes (lentils and beans), nightshade veg (tomatoes, potatoes and aubergine), eggs and grains. The man who popularised the lectin-free diet Dr Steven Gundry describes them as toxic. In his book The Plant Paradox, that brought a lectin-free lifestyle to the masses, he cites them as the source of modern ailments from obesity to gastrointestinal disorders.

Typical meal: Pasture-raised meat with a side of asparagus

What the diet advocate says: Kelly Clarkson is a fan, claiming it helped her lose weight and improved the symptoms of her autoimmune disease.

What the expert says: While lectins can be harder for some people to digest, it doesnt mean we all need to all stop eating them, says Tew. This is where working with a properly qualified nutritionist or dietitian can help you find what foods your body can tolerate and which ones may not be right for you.

WH Verdict: Not all lectins are created equal and research into their impact on the body is ongoing. In fact, to date, there are no human studies linking dietary lectins with a harmful immune response in healthy people. A lectin-free diet is also incredibly restrictive, with the list of foods you cant eat reading like a typical shopping list for your average nutrition-conscious foodie, making it unsustainable and putting you at risk of nutritional deficiencies.

What is the 5:2 (the 'five: two') diet? Essentially you eat what you want for five days and fast for the other two. Sounds easy, but try telling that to someone after lunch on a fast day. For women, fast days mean eating 500 calories (600 for men).

Typical meal: Fishcake served with asparagus and a poached egg

What the diet advocate says: Michael Mosley, the scientist behind 5:2, claims women will lose 1lb a week, as well as seeing reduced cholesterol levels, lower blood pressure and insulin sensitivity.

What the expert says: Over 50 years ago, researchers realised they didnt have to restrict energy every day and they still got a protective effect. In animals, these diets were shown to reduce visceral fat, and oxidative stress and reduce cell proliferation, which is involved with the development of cancer. The models that were used in humans were two consecutive days of 650 kcal then five days following a normal, healthy diet, versus a healthy Med diet of 1500 kcal.

This research found that weight loss was slightly greater in the group fasting for two days compared to the other group. Its worth noting that the participants in these studies were given a huge amount of support, which wouldnt happen if you were just picking up a book on the 5:2 diet. Overall, there isnt actually much evidence and we need more data on the long-term success of these diets.

The WH verdict: The jurys still out on 5:2. And the danger is that if you literally eat anything you want on non-fast days, your daily diet could lack nutrition in favour of sugary treat-style foods. But with the research around intermittent fasting and fasting for weight loss stacking up, and more in the works, fasting is going nowhere, erm, fast.

The diet for people who love to eat. Interested? Thought so. Like its sister diet, the 5:2, this ones a numbers game. You have an eight-hour window during which you can eat, then you fast for 16 hours.

Typical meal: Whatever you fancy. As long as its within your window.

What the diet advocate says: According to David Zinczenko, author of The 8-Hour Diet, eating all your meals within a set window is the key to losing body fat.

By carving out an eight-hour window in which to eat to your heart's content, you'll burn your body's fat stores effortlessly. The science is surprisingly simple: for several years, researchers have been producing remarkable weight loss results in people using "intermittent fasting" (IF). In this case, fasting is about eating what you want while staying within a sensible eight-hour window. This gives your body the chance to burn away your fat stores for the energy it needs.

What the expert says: This is based on the same principle as 5:2, but the fact that it doesnt involve calorie calculating, counting macros or dietary restriction is a bonus. There may be some benefits to IF in relation to healthy ageing but, again, more research is needed.

The WH verdict: An early afternoon brunch and a late dinner aka Saturday. Were onto a winner here.

If it all feels a little bit '90s, thatll be because this was basically the diet that kept Rachel from Friends looking, well, like Rachel from Friends. Think of it as the 20th-century version of no carbs before Marbs. Thankfully though, the old premise of 'eating as much as you want, as long as you dont go near a carb' has had a makeover. The New Atkins diet reintroduces carbs in phases.

Typical meal: Steak with a side of spinach

What the diet advocate says: Every phase of the New Atkins plan is based on proven scientific principles and is a completely safe, natural way to lose weight, say Atkins Nutritionals Inc. Phase one is about transforming your body into a fat-burning machine and kick-starting your weight loss. By limiting the number of carbs you eat to around 20g a day, your body will switch its main fuel source from carbs to fat.

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What the expert says: Atkins will result in quick weight loss as the body uses all the carbohydrate stores adults tend to have. But limiting carbs will mean you could be lacking in fibre and B vitamins, like niacin, thiamine and B6. Aside from cutting out a major food group, Atkins tends to result in eating a lot of food thats high in saturated fats, which is linked to raised cholesterol and heart disease.

The WH verdict: Any diet that requires you to cut out a major food group can create a negative relationship with food, isn't sustainable in the long-term or good for your overall nutritional intake.

The ketogenic diet keto among friends is so-called because it aims to get the dieter into a state of ketosis when the body stops using glucose as its main energy source and starts using ketones instead. The high-fat, moderate protein, low-carb diet is beloved by Silicon Valley for its alleged brain-boosting benefits.

Typical meal: Grilled chicken breast with vegetables

What the diet advocate says: 'The classic keto diet was very strict and the "Modified Keto diet", which is more liberal in protein, has become more popular. Thats generally what people are following for weight loss and energy. That would be roughly 65-70% fat, 20-30% protein with a very small carb amount, 5-10%, says Dr Dominic Dagostino, professor of neuropharmacology at the University of South Florida.

What the expert says: Like with Atkins, you will lose weight fast. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time. With appropriate support, it can be safe in the short to medium term. The brain does use glucose as its fuel of choice, so brain fog and lethargy are common side effects. Youll know when your body is running off ketones by your breath its known as keto breath and its not fresh. It also can affect your ability to exercise due to a lack of quickly accessible energy.

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Best diets to lose weight, according to experts - Women's Health UK

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