In , the company underwent a re-brand, with the newer WW branding signalling a move away from diet culture and into the wellness-sphere. 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 what Weight Watchers was to the early noughties. A purely plant-based plan. We jest. Fruit and vegetable 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: Ethics aside, an eating plan in which your five-a-day is actively discouraged is not one for us. This one does what it says on the tin: you cycle your carbs from one day to the next. He uses the principles of nutrient timing to get elite athletes and CrossFit enthusiasts to their leanest before competitions. 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. In his book that brought a lectin-free lifestyle to the masses — The Plant Paradox — he cites them as the source of modern ailments from obesity to gastrointestinal disorders. What the diet advocate says: Kelly Clarkson is a fan, claiming it helped her lose weight and improved the symptoms of her autoimmune disease. 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 the dietary lectins with a harmful immune response in healthy people. The the 'five two' diet , essentially you eat what you want for five days. Fast for the other two.
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Sounds easy. For women, fast days means eating calories for men. Typical meal: Fishcake served with asparagus and a poached egg. What the diet advocate says: Michael Mosley, the scientist behind , claims women will lose 1 lb a week, as well as seeing reduced cholesterol levels, a lower blood pressure and insulin sensitivity. In animals, these diets were shown to reduce visceral fat, 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 kcal then five days following a normal, healthy diet, versus a healthy med diet of kcal. This research found the weight loss was slightly greater in the group fasting for two days compared to the other group. 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. Thought so. You have an eight-hour window during which you can eat, then you fast for 16 hours. Typical meal: Whatever you fancy. 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.
The science is actually simple: For several years, researchers have been producing remarkable weight loss results in people using "intermittent fasting". In this case, fasting is about eating whatever you want, but staying within a sensible eight-hour window. This gives your body the chance to burn away your fat stores for the energy it needs. 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. Think of it as the 20th-century version of no carbs before Marbs. The New Atkins diet reintroduces carbs in phases. By limiting the amount of carbs you eat to around 20g a day, your body will switch its main fuel source from carbs to fat.
The Best (And Worst) Diets of 2020, According to a Registered Dietitian
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. 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. The ketogenic diet is used in medicine, but under strict supervision and for set periods of time, so with appropriate support it can be safe in the short to medium term. It also can affect your ability to exercise by due to a lack of quickly accessible energy.
The risks are more long term, such as risk of nutritional deficiency vitamin c, a, k and b vitamins and also increased risk of bowel and possibly breast cancer cancer due to limited fibre intake. We like our diets to be more balance, less food shaming and not require army-style adherence.
On the menu are foods that you can hunt, fish or gather — grass-fed meat, fish, nuts and veggies. Out are foods which we consume thanks to modern agriculture — cereal grains, potatoes, dairy and surprise surprise all processed foods. It also advocates a high consumption of fruit and vegetables, which is no bad thing. Research published in the journal Nature suggests that following this kind of diet can improve blood pressure, insulin resistance and cholesterol levels.
That said, it is incredibly restrictive, and cutting out dairy , cereal foods and starchy carbohydrates will likely leave you low on fibre, calcium and iodine. Created in by a group of nutritionists, scientists, and chefs, to manage the growing rates of obesity and the unsustainable farming practices in the Nordic countries such as Norway, Denmark, Sweden, Finland, and Iceland, the Nordic diet stays away from processed options and encourages locals to eat what they grow.
It is a diet rich in omega 3 i. What the diet advocate says: Not only is a Nordic diet comparable in terms of nutrition to the celebrated Mediterranean diet, but it also provides an easy plan for eco-friendly eating.
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However, the Nordic diet encourages you to eat low-fat dairy which Hope discourages. When dairy products are also low fat, they tend to be high in sugar also.
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The WH verdict : The Nordic diet seems to be both sustainable to the planet and to our bodies as it encourages eating local, whilst also cutting down processed and sugary snacks. However, be mindful of eating low-fat dairy products as this means a reduction in gaining your good fats and necessary nutrients for the brain. In addition to eating no animal products that means no cheese or dairy too , raw vegans do not eat any foods cooked above degrees F, the idea being that nutrients may be lost during the normal cooking process, per an article published in the spring edition of The Permanente Journal.
Pescatarians are vegetarians or vegans who also eat fish. Prioritizing fish as your main protein can provide a bounty of health benefits, such as a lower risk of stroke and heart disease, per a May advisory published in Circulation. Learn More About the Pescatarian Diet.
You can think of think of the Flexitarian Diet as a plan for part-time vegetarians. With this approach, plant proteins, whole grains, nuts, seeds, and fruits and veggies will be staples, with the occasional meat dish thrown in. The Mediterranean diet is meant to reflect the eating pattern of people living in the Mediterranean.
So think plenty of vegetables, fruits, olive oil, fish, nuts, beans, legumes — and only a moderate amount of red wine and dairy. Learn More About the Mediterranean Diet. Cutting out added sugar and alcohol has merit, but all the restrictions prove challenging and could lead to nutrient deficiencies and disordered eating. The fact that the diet eliminates nutritious foods is a big red flag for me. Learn More About the Whole30 Program. Though not always followed for weight loss per se, an anti-inflammatory diet is rich in whole foods including fresh fruits and veggies , and low in packaged, processed ones like french fries and pastries , so there is a chance you will still shed pounds with this approach.
Instead of constantly thinking about the quantity of food you are eating, an anti-inflammatory is all about prioritizing the quality of what is on your plate. Unlike commercial diet plans, intuitive eating doesn't require you to buy packaged food from a specific brand. And unlike fad diets , it doesn't ask you to count macronutrients or calories.
Instead, this approach asks you to eat what you want but check in regularly with your body, so you know when you're full and need to stop eating.
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Learn More About Intuitive Eating. Similar to intuitive eating, the satiating diet isn't strict — the main thing it calls for is eating whole foods, like apples, oatmeal, hot peppers, and salad. The idea is these fiber-, protein, and fat-rich foods promote a feeling of fullness, so you're less likely to overeat.
There's legit science behind prioritizing these foods over packaged ones. Learn More About the Satiating Diet. The veteran nutrition researcher Barbara J. Rolls, PhD , created Volumetrics, an eating approach that closely resembles the satiating diet. Rolls, who is currently the director of the Laboratory of Human Ingestive Behavior at Penn State University in University Park, Pennsylvania, argues that prioritizing whole, energy-dense foods including beans, whole grains, lean meats, and fresh fruits and veggies, can help with weight management.
There's research to back up this notion. Learn More About the Volumetrics Diet. Although potentially less harmful than some of the other fad diets out there, this type of eating plan may promote binge eating or other forms of disordered eating patterns. Learn More About the Military Diet. Take note that while apple cider vinegar has many possible uses, it also poses side effects , such as tooth erosion. It's also no replacement for blood pressure or diabetes medications — or for any traditional treatment, for that matter, notes the University of Chicago.
This diet has no research to support its benefits, and revolves around eating plain cabbage soup three times daily, plus other foods on certain days of the diet. The claim? HCG , or Human Chorionic Gonadotropin , is a hormone produced during pregnancy by the placenta after implantation, and doctors sometimes prescribe it for fertility issues. But this hormone has also gained popularity as a weight-loss supplement — and using it as such can be dangerous. Ranging from just-juice to just-tea cleanses , these typically short-term plans can be dangerous.