Every year millions of people in Nigeria try to lose weight to attain a figure 8. Along with exercise, dieting is one of the most common methods used to promote weight loss. However, not all diets are created equal, which can make it challenging to find a weight loss program that’s safe, sustainable, and effective.
Below is a list of the best weight loss programs in 2020:
1. Plant-based diet
Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes.
Unlike vegan or vegetarian diets, most plant-based diets don’t eliminate meat or animal products entirely. However, these foods should be eaten in moderation and not generally considered to be the main focus of the diet.
Plant-based diets are particularly rich in fiber — the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals to promote weight loss.
2. Carb-restricted diet
Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes.
There are many types of carb-restricted diets, but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as noodles, candy, bread , pastries, and pasta.
Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 20–50 grams per day, low carb diets are defined as any diet comprising less than 130 grams of carbs per day.
3. Low carb diet
Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets.
As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS.
4. Anti-inflammatory diet
Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids.
These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish. They also typically limit processed products, fried foods, and sugar-sweetened beverages.
In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS.
5. Intermittent fasting
Although it can come in different format and variations of intermittent fasting, most involve restricting food intake for 14–24 hours at a time.
Some research suggests that intermittent fasting may be particularly beneficial for women during menopause.
It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat-burning.
Intermittent fasting may likewise reduce insulin resistance and help stabilize blood sugar levels, both of which can be especially beneficial during menopause.
Be sure to also follow a healthy and balanced diet during non-fasting periods to maximize the potential benefits.
6. Pescatarian diet
The pescatarian diet is a mostly plant-based diet that includes fish and seafood. There are several variations of pescatarian diets, but most of them exclude meat and poultry from the diet but include other animal products like fish, eggs, dairy, and honey.
The diet may also be particularly beneficial for those with thyroid issues like hypothyroidism, as it encourages the consumption of seafood that’s rich in selenium, a mineral that’s essential for the production of thyroid hormones.
7. Vegetarian diet
Switching to a vegetarian diet is a great way to lose weight and save some money.
In fact, plant-based protein sources like canned beans, lentils, tofu, and tempeh can be a cost-effective alternative to meat, poultry, and seafood.
Following a vegetarian diet can also be an easy way to boost weight loss.