Weight loss diets trend and outdate every year, but it can be very difficult to stick to a specific diet plan and follow it for a long period of time. Losing weight and managing an optimum weight is only possible if a person is loyal towards following a healthy and nutritious diet schedule. It is firstly important to have a balanced diet for healthy weight loss and for other normal functions of the body. Restricting most foods completely and only eating a few can have a direct negative effect on your body.
Your daily diet can affect your activeness, skin, mood and many other functions of the body. Various delicacies and junk foods, sweets might be a distraction, but it is essential to stay focused. You have to choose your weight loss diet plan very carefully and have a strong control on your willpower. To wrap up 2021, read further to know about the 3 best and worst weight loss diets of this year.
Best weight loss diets of 2021
Going on a weight loss can be one of the most hard things to do. Losing weight is a long term commitment and requires a healthy meal plan along with with daily physical activity. Here are 3 best weight loss diets of 2021:
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1. Flexitarian diet
The Flexitarian Diet is a type of diet that focuses on mostly plant-based foods and allows meat and other animal products in less quantity. It is a flexible diet than strict vegetarian or vegan diets. If you wish to include more plant foods in your diet but do not want to restrict on meat consumption, then flexitarian might be good for you. The name of this diet is a mix of the words flexible and vegetarian. The flexitarian diet has no specific rules or calories and macronutrients.
The main health benefits of following flexitarian diet are:
- Prevents heart disease
- Helps in losing weight
- Diabetes management
- May help prevent cancer
The main side effects of following flexitarian diet are:
- Vitamin deficiency
- Low iron intake
- Energy loss
- Limited
2. Keto diet
Ketogenic diet is a high fat and protein diet which has no or less carbohydrates. Although, it is a popular weight loss diet worldwide and is being followed my millions of people, keto diet is still not considered as the best and healthiest choice for long term weight management. The body needs more energy and support from a diet plan than what keto gives. A keto diet is mainly a plant based diet that focuses on eating foods that contain healthy fats, moderate amounts of protein and a less or no carbohydrates.
The major health benefits of following keto diet are:
- Aids weight loss
- Lowers the risk of certain types of cancers
- Enhances cardiovascular health
- Treats PCOS symptoms
The major side effects of keto diet are:
- Poor bone health
- Nutritional deficiency
- Low blood pressure levels
- Kidney stones
3. Intermittent fasting
Intermittent fasting for weight loss works as per a cycle between time periods of fasting and eating. The thing that matters is when are you eating. There are several types of fasting methods that can divide your day and the week into ratios of eating periods and fasting periods. You can extend your fasting period, excluding sleeping, by skipping breakfast and then having lunch directly. You can have your last meal till 8 pm at night and then you start fasting again.
The major health benefits of following intermittent fasting are:
- Losing weight and belly fat
- Reduces the risk of type 2 diabetes
- Reduces inflammation
- Improves brain health
The major side effects of intermittent fasting are:
- Irritability and laziness
- Headache
- Constipation
- Overeating
Worst weight loss diets of 2021
While there are certain types of diets that are considered best for weight loss, there are also other diet plans that are not suitable for most human bodies. Some schedules might mess up your entire system and fail to provide results in the long run. Thus, here are 3 worst weight loss diets of 2021:
1. Dukan diet
Dukan diet mostly includes high proteins and low carbohydrates, but it is also a low-fat diet. This diet was made by Dr. Pierre Dukan, a French general practitioner and weight management specialist. Dukan diet is a different kind of diet as it is not focused on the timing of your meals and on the quantity of food, but the quality of it, which can prove to be a huge disadvantage for an individual's body.
The main health benefits of following dukan diet are:
- Regulates blood sugar levels
- Quick weight loss
- Easily planned diet plan
The main side effects of dukan diet are:
- Not for heart patients
- Kidney problems
- Produces ketones
- Constipation
2. Carnivore diet
Keto diet restricts carbohydrate content to a particular number for a day, but the carnivore diet focuses on zero carbs per day. You can consume only meat, fish, eggs and some animal products. This diet makes you exclude all other food groups like fruits, vegetables, whole grains, legumes, nuts and seeds.
The main health benefits of following carnivore diet are:
- Helps with weight loss
- Better heart health
- Reduces inflammation
- Lowers blood sugar levels
The main side effects of following carnivore diet are:
- Not for diabetics
- Increases cholesterol levels
- Does not provide fiber
- Limited
3. Whole 30
The Whole30 diet is a popular type of weight loss diet. It mainly focuses on restricting alcohol, sugar, grains, legumes, dairy and additives from the regular diet for 30 days completely. In fact, Whole30 diet is known for being a total lifestyle change. The Whole30 diet is a month-long clean-eating program.
The main health benefits of following Whole 30 diet are:
- Fat loss
- Improves energy levels
- Better sleep quality
- Less food cravings
The main side effects of following Whole 30 diet are:
- Constipation
- No long term weight management
- Can induce food sensitivity
- Higher risk of chronic diseases