The 5 healthiest weight loss diets

An efficient way to lose weight is to follow a healthy diet.. This always has to be in accordance with the caloric needs of each person and their lifestyle. In addition to following one of the healthiest diets, it is essential to do physical activity and rest.

There are different diets designed by different research institutions around the world. To choose the right one you have to take into account your own customs. Also the reasons that have prevented weight loss in the past, such as eating between meals or eating too many refined products.

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The 5 healthiest weight loss diets

Following a diet is one of the ways to lose weight, along with exercise. Food must be healthy and balanced, and "miracle diets" must be distrusted, as they tend to compromise the health of those who perform them.

Sometimes there are diets that eliminate the intake of nutrients such as carbohydrates or fats. This is not recommended. The best thing is to bet on diets that have a balanced diet as a reference. Here are the healthiest weight loss diets.

1. Mediterranean diet

The Mediterranean diet has become popular as a healthy weight loss diet. Although it is a traditional diet, it has become a reference option for losing weight. The reason is simple: it is balanced and light.

The diet is based on a high consumption of fruits, vegetables, fish, whole grains, legumes and olive oil. Its consumption is low in red meat, sugars and saturated fat. A proposal for a daily menu would be like this:

Breakfast:

• Coffee or tea with milk
• Slice of bread with cheese and olive oil
• 1 piece of fruit

Midmorning:

• 1 piece of fruit
• 1 handful of nuts

Food:

• Lentil soup
• Meatballs In Tomato Sauce
• 1 piece of fruit

Snack:

• Cottage cheese with honey

Dinner:

• Mixed salad

• Baked fish with steamed vegetables

• 1 natural yogurt

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2. Power diet

The Power Diet was developed by the University of Newcastle in Australia. It focuses on reducing processed and high-sugar foods, as well as the importance of eating three balanced meals. Here is an example of this healthy weight loss diet:

Breakfast: In this diet it is very important not to skip breakfast, and generous portions are recommended to avoid eating between meals.

• Eggs, fried or prepared to taste
• Whole wheat bread sandwich with turkey ham and low-salt and low-fat cheese
• Orange juice
• 1 apple

Food: The recommendation is to avoid processed foods or eat outside the home. It is better to prepare food the day before or prefer green salads or vegetable sandwiches.

• Salad with lettuce, cheese, low-fat ham, walnuts, almonds and tomatoes galore
• A piece of fruit

O well:

• A sandwich of whole grain bread with grilled chicken, lettuce, tomato, onion, cucumber and low-fat cheese
• A piece of fruit

Dinner: This part of the meal is very important. It should be done at least one hour before going to sleep, and should be composed of:

• Half in the form of vegetables

• The fourth part in the form of meat

• A quarter in the form of carbohydrates

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3. Mayo Clinic Diet

The Mayo Diet was developed by the Mayo Clinic, one of the most prestigious in the world. The nutritionists of this institution managed to establish a standardized diet to lose weight in a healthy way.

This diet is committed to changing habits and consuming a variety of quality foods. It is also recommended not to eat while watching television and to do 30 minutes a day of any physical activity. Here is an example of the Mayo Diet menu:

Breakfast:

• Natural lactose-free yogurt with a piece of cut fruit
• ½ cup of cooked oatmeal with two tablespoons of raisins and ¼ of peach or mango.
• Unsweetened tea or coffee

Food:

• Pasta with tuna or ham cubes, two cups of sliced ​​carrots, two cups of sliced ​​zucchini, and low-calorie mayonnaise
• Mixed salad without dressing that can have rice or quinoa

Dinner:

• Green salad with slices of tomato, onion and mushrooms
• 1 piece of toasted bread with honey or agave
• 1 cup of mixed cut fruits
• Tea or coffee without sugar

Appetizer:

• 1 apple or 1 cup bell pepper, sliced

• 2 tablespoons hummus

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4. Alternate Days Diet

The alternate day diet proposes a cleansing day and a regimen day. This diet is committed to different measures from the others on the list. The type of food that is consumed alternates.

One day is the cleansing day and one day of regimen. In the first there is a high consumption of fruits and vegetables, eliminating carbohydrates and meats to the maximum. In the second, the diet is more balanced.

4.1. Cleansing day

Below is an example menu of the cleansing day. To start with the diet to lose weight it is recommended to start with this menu:

Breakfast:

• Decaffeinated coffee without sugar
• Orange juice
• Nonfat plain yogurt accompanied by oatmeal

Midmorning:

• 1 apple
• 2 walnuts

Food:

• Purifying vegetable broth (celery, parsley and onion)
• 150 grams of fresh cheese
• Carrot juice

Snack:

• 1 kiwi
• 2 walnuts

Dinner:

• 1 bowl of cleansing vegetable broth
• 2 slices of ham or turkey
• 1 glass of red wine.

4.2. Diet day

After the cleansing day comes the balanced diet day. Now the diet changes, and the most important thing is to take care that the food consumed is low in sugar and fat. They can be exchanged like this for others similar to those in the following menu:

Breakfast:

• Decaffeinated coffee
• 2 slices of toasted bread with tomato and two slices of Serrano or Iberian ham

Midmorning:

• 2 tangerines
• 1 walnut
• Natural skimmed yogurt

Food:

• Complete mixed salad, including tomato, tuna in oil, hard-boiled egg, onion, asparagus and olives. As a dressing you can use balsamic vinegar.
• 1 glass of wine

Snack:

• 2 tangerines
• 1 walnut
• Nonfat plain yogurt

Dinner:

• Grilled emperor with garlic and parsley with sautéed mushrooms.

• 1 glass of red wine

• 1 cup of dark chocolate.

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5. Gourmet diet

The Gourmet Diet aims to eat healthy without forgetting the taste. This diet considers the philosophy that how important it is to enjoy the moment of the meal. The diet does not have to be boring or monotonous.

For this reason, the Gourmet Diet suggests that the best way to prepare food is by reducing fat, sodium, and sugar. Below we see an example of the menu of this diet to lose weight:

Breakfast:

• Exotic flavored tea or aromatic coffee
• Whole grain cereal with chopped strawberries and walnuts

Midmorning:

• Soy cereal bar
• Two pieces of fruit
• 10 almonds

Food:

• Green salad
• Boiled rice with tomato sauce
• Any meat according to taste, boiled or roasted

Mid afternoon:

• Yogurt with fruits and oats with a tablespoon of pure cocoa

Dinner:

• Whole Wheat Sandwich with Low-Fat Mayonnaise and Roasted Turkey Breast

• Unsweetened tea

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Bibliographic references

• Hwang, C., Ross, V. and Mahadevan, U. (2014). Popular exclusionary diets for inflammatory bowel disease: the search for a dietary culprit. Inflamm Bowel Dis, 20 (4), 732-741.

• Sasaki, T. (2017). Neural and Molecular Mechanisms Involved in Controlling the Quality of Feeding Behavior: Diet Selection and Feeding Patterns. Multidisciplinary Digital Publishing Institute (MDPI), 9 (10), 1151.

• Videon, T.M. and Manning, C.K. (2003). Influences on adolescent eating patterns: the importance of family meals. J Adolesc Health, 32 (5), 365–373.