How many times did you try to find the best diet for weight loss, and you ended up giving up because you lack information about it or just an honest opinion from someone who actually tried it?
I feel you.
Every single time you gather motivation and strength to change something you hop on internet and try to find the best diet to lose weight quickly.
The problem is you end up finding thousands of irrelevant information, diet hacks, tricks, diversions and suddenly everything seems so easy, but you have no idea what the heck are you starting!
Yes, finding the right diet can be pretty hard work.
So here are the top 7 diets I decided to share with you. They helped me a lot not just in losing weight, but in educating myself. I’ve personally been through all of these, and I can tell you – THESE MAKE CHANGES!
7. Vegetarian diet
“What do you mean by no meat allowed?”
Well, although I absolutely adore steaks and chicken breasts, I have to admit that this diet is legit.
Rules are simple – no meat allowed. The ultimate goal of this diet is to replace animal protein with other sources of protein such as veggies and whole grains.
Yet, it’s not a vegan diet, so milk and eggs are allowed and can be a great protein source.
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- High fiber concentration: Fibers (from veggies) will clean your colon when supplemented with optimal water intake. Meats and poultry take a lot more time to digest and it can disrupt the natural balance in the body
- Reduced risk of cancer for an astonishing 40%
- Improved heart health
- Low risk of diabetes
- If not used properly (and when I say properly I mean oriented to a healthy lifestyle), it can be very unhealthy. Being vegetarian means having meal options drastically reduced. In those cases, we have seen a lot of obese people, saying they are vegetarians. Simply, candies are totally vegetarian. But it doesn’t mean they are healthy!
- Herbicides and pesticides: unless you have your own organic garden, you will face this issue. Don’t forget this one, if you are eating a head-size apple, think twice before you say it’s healthy.
Personal experience hint: This will work best if you try to avoid any product that contains wheat. If you are bread lover, try the buckwheat bread or barley bread.
6. Volumetrics diet
So to make it really simple: You can eat EVERYTHING, but how much?
Volumetrics diet is basically an old-school diet. You gain weight, decide to lose it, say it to your grandma and she gives you simple solution: “Oh darling, just stop eating sweets, avoid those sparkly sodas and no eating after 7 pm! Trust me, once I had 20 pounds to lose and…” and you know the rest.
Barbara Rolls, Ph.D., a professor of nutritional sciences and obesity researcher at Penn State decided to give a new suite to the old-school-always-working diet, by separating food into 4 groups (see photo).
- Easier counting calories: You don’t have to be exact that much in counting calories, as long as you stay with group 1 and 2.
- Having an option of a HUGE meal (if you do the math of course)
- High fiber concentration (your “body products” will have flawless timing.)
- Home-based – You will not encounter many restaurants with a menu fulfilling your plan for today. Even though theoretically all foods are allowed, it can be tricky to track everything down.
- Lack of monounsaturated fats and omega-3 fatty acids since there is no nuts and seeds.
As this diet can lack omega 3’s I recommend that you take it as a supplement. Nature’s Bounty produce these high quality omega 3’s and I’d say they are best bang for the buck at the moment. Definitely check them out!
If you are looking for hacks and tricks in this diet, you will likely find them, which we consider as a con in this case. If you try to find your way through with these, you will likely end up getting nowhere.
Personal experience hint: When you get stuck in the plateau, it can be difficult to get out. There is the whole post about how I broke every plateau in a day, so feel free to check it out.
5. Ketogenic diet (Keto)
This is one of the most controversial diets on the market. You will face two groups of people:
- First ones will tell you there is no better way to lose fat
- Others will tell you that as soon as you stop it you’ll get it all back.
I will tell you the reality.
Keto diet helped me lose about 45 pounds, in like 2 months. I never got any of that weight back. Being in ketosis is extremely hard, but extremely effective.
A trick is how you enroll in the diet, and how you stop and get back to your normal life! Whatever you suddenly do to your body, it will slap you in the face and start playing with your emotions.
In my opinion, keto is a very healthy diet for weight loss, and just like any diet out there it has pros and cons.
I would advise this diet if you want to get lose about 10 pounds fast and get into your dress/suite you planned for the next formal attire occasion. Also if you are training 5 days a week, and you want to lose that 1-2% percent of body fat so you can see your abs, this diet will do the thing. Other than that, there are really many reasons why you SHOULD start the keto diet.
- Losing fat fast
- Due to minimal sugar/carb intake issues with fatty liver start to disappear.
- Lowering bad cholesterol and triglycerides
- Improved insulin resistance.
- Keto breath – Yea, this is a thing. When you enter a deep ketosis, breath smells like something is dying inside. However, you can get rid of it easily.
- In deep ketosis, you can also face focus weakening, and you may start forgetting some silly stuff, like where you left your keys. Don’t worry, that’s perfectly normal, and it’s happening only at the beginning. As time passes your focus and energy will be better than ever.
- Extremely restrictive and hard.
- Since fruit is forbidden, vitamin deficiency is very likely to happen.
I would suggest that you consider vitamins as a supplement while enforcing a keto diet. I used this incredible multivitamin complex by Optimum Nutrition designed for men.
If you are women, they made a special version for you – Opti-Women.
The multivitamin complex also helped me break plateaus and stay healthy while losing weight.
4. Intermittent Fasting
Okay, so you might now start to wonder why I list all these diets that your popular sites say they are bad. Well because I personally tried them and I’m telling you honestly.
Intermittent fasting is not actually a diet. It’s kind of a tool.
Rules are simple. You have the eating window which is 8 hours and fasting window which is 16 hours.
- Significantly improves insulin resistance
- More energy and better focus
- Plateaus last for like day or two.
- Burns visceral fats like crazy
- Very adaptive
- Except being hard when you are starting, I really don’t have any cons on this one. If you think starving will be the issue, you are wrong. You will be hungry for the first couple of days, and afterward, your body will accept your rules
Struggling with starting intermittent fasting is a common thing among people who decide to try it. As someone who practices intermittent fasting for a very long time, I made a simple beginners guide on how to start. I saw very good feedback on it, so I believe it can help you too.
Personal experience hint: When you break your fast first drink this “potion”:
- ½ cup of warm water
- 1 teaspoon of organic apple cider vinegar
- ½ of the sqeezed lemon
- 1 teaspoon of honey
This will speed up the process of losing fat by reducing water retention, increasing metabolism and suppressing appetite.
3. Weight Watchers
Personally, I find this diet really cool. It’s based on having you eat a lot of different stuff, and orientated to proteins.
Every food has its value, described as Smart Point. Protein foods have lower Smart Point value. Sugars and saturated fats raise these values. Of course, most produce has 0 SP value.
Tracking calories is so boring.
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I believe this is the easier way of tracking everything and seems like it’s very effective. If you want to know more about weight watchers, you can to that here.
- No forbidden foods
- You can start with a friend or family, even with the kids, it’s very adaptive!
- Losing one to two pounds EVERY week.
- Expensive: Membership with weight watchers will vary depending on the level that you chose.
- The system of syncing with customers: Personally I didn’t want anyone to know my progress and how much do I have to lose. Group meetings are definitely not my thing. Also, they demand weekly weigh-ins, which I also consider as a form of unnecessary pressure.
- If you want something simple, and you have no time for cooking, definitely skip this one.
Basically: It’s cool, it works for sure, and… If Oprah can do it… 🙂
2. MIND diet
The most powerful thing nature ever created. Center of your body. Science has gone far, and thankfully 95% organs in your body can be replaced if they start malfunctioning. But brain…
Do you know that The average number of thoughts a person has each day is 70,000? And every single thought you make you create a connection in your brain? How cool is that?
MIND (Mediterranean-DASH Intervention for neurodegenerative delay) diet focuses on your brain health. It’s number 2 because it’s not a diet basically. It’s a lifestyle, and a side-effect of enforcing this diet is losing weight, which is great.
MIND diet is based on the Mediterranean and Dash diet but includes foods like green leafy vegetables, berries, nuts, beans, whole grains, fish, olive oil and a little bit of wine (hey, I said a little bit!).
All of these are categorized as brain-friendly foods and contain essential nutrients our brain demands every day.
- Healthy brain (no bigger pro than that, right?)
- Reduced chance of getting dementia and Alzheimer
- Fat loss as a side-effect
- Can be very restrictive. MIND diet suggests avoiding meat, butter, cheese, pastries, and sweets.
1. DASH Diet
Yep, you knew it. The reason all other sites are writing this diet as number 1, is because it’s so damn good!
Dietary approaches to stop hypertension or DASH diet is a very effective eating pattern which is based on lowering Sodium intake in your everyday meals.
Limiting sodium to 2300mg per day:
- Stops hypertension
- Lowers bad cholesterol level
- Gets blood pressure back to normal
- Reduces water retention
- Speeds up your metabolism
- And many more!
Your body needs 4 essential minerals every day in order to function normally, and one of them is sodium. Like the other 3, sodium has its benefits, but due to our unhealthy habits, average American from 2 years old or older has sodium intake more than 3.400mg.
Dash diet will definitely clean your whole body and provide you with good health and positive energy.
What Diets to Avoid
So there it is. I can guarantee you that all of these 7 will work for you because I tried them all. It’s just about what you need, what makes you comfortable and what you want to achieve.
Before we close this one, I feel kinda obligated to tell you what NOT to enroll with. So if you had any of the following diets on your mind, just quit it. You will either end up losing your mind because it doesn’t work, or even if it does, you will get all back when you stop using it.
These are the diets to avoid:
- Dukan’s diet
- UN diet
- Whole 30 diet
- Body Reset diet
- Acid Alkaline diet
Hope this helps!
Founder at Extreme Loser