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There’s no one-size-fits-all answer to this question, but what works for you will depend on your dietary goals and health conditions. Talk to your doctor and choose a plan that is realistic and sustainable for you.
The best diet for weight loss should have you eating a variety of nutritious foods and getting lots of physical activity. Then stick with it over the long term.
Weight loss
The best diet for weight loss is a whole foods based, low calorie approach. Choosing the right combination of fruits, vegetables, whole grains, low-fat dairy, lean meats and healthy fats can make all the difference in keeping you trim and feeling your best. A diet that involves intermittent fasting, time-restricted eating and a hefty dose of physical activity has also been shown to be effective at losing weight and reducing risk for health problems such as diabetes, heart disease and dementia.
Weight maintenance
Ideally, you should have an eating plan that contains a variety of foods from different food groups. It should be low in added sugars, sodium and fats and high in nutrients that support healthy weight loss. These include fruits, vegetables, whole grains, legumes (beans and peas), nuts, seeds, lean meats and fish, and healthy fats such as oils.
The best diet to lose weight is a plan that limits the amount of calories you consume and encourages you to eat more of the types of foods that contain the most vitamins, minerals and fiber. These include fruit, non-starchy vegetables, and broth-based soups. You should also avoid foods that are high in saturated fats, trans fats, and cholesterol. These can lead to heart disease, diabetes and other health conditions.
Diabetes
When it comes to weight loss and diabetes, the diet that works best for you will depend on your lifestyle and health history. It may also depend on your doctor’s recommendations and whether or not you’re taking any medications to treat diabetes.
A healthy diet can help you lose weight while controlling your blood sugar and other diabetes-related problems, such as high cholesterol and high blood pressure. It can also make you feel better and improve your overall health, says Andrea Dunn, RD, LD, CDCES, a dietitian in Houston.
The best diet for weight loss and diabetes is a balanced, low-calorie diet that includes plenty of fruits, vegetables, whole grains and lean protein foods. You also should include a variety of healthy fats, such as those found in nuts, seeds and olive oil.
For example, a diet rich in monounsaturated and polyunsaturated fats helps reduce the risk of heart disease and stroke. In addition, a diet that’s low in saturated and trans fats can reduce your cholesterol levels.
Another way to get a healthy balance of nutrients is to take dietary supplements. B12 and zinc are common supplements that people on vegetarian or vegan diets might need to take.
Vitamin D is also important, especially if you have high blood pressure or are overweight. You can get this nutrient from fortified breakfast cereals and some dairy products.
Some over-the-counter dietary supplements can cause side effects or interact with your medication. Consult your doctor before you start any new supplements or if you have questions about whether or not they’re right for you.
You can also try a low-carb, high-fat diet or the ketogenic diet. Past research suggests these diets can be effective for weight loss and insulin resistance, but you’ll need to stick with them consistently — or you might end up gaining the weight back.
You can also choose from a wide range of ready-made or frozen meals that are designed to be low in carbohydrates and high in protein and fiber, but be sure to read nutrition labels carefully and compare them with similar dishes. Some ready-made meals have long lists of ingredients and aren’t always diabetes-friendly.
Heart disease
If you are currently undergoing or have recently completed cancer treatment, your doctor may recommend a heart healthy diet for your health and longevity. It is an effective and cost efficient way to manage your health risks and reduce your risk of future health problems.
To be successful, you will need to make the most of your food choices while also keeping an eye on the clock. Thankfully, there are plenty of resources to help you find what works best for you. You can enlist the help of your medical team or turn to online forums and blogs for advice.
One of the better ways to do this is to read a recipe’s ingredient label and cook from scratch where possible. This will ensure that you are getting the most healthful and tastiest food possible. It is also a good idea to purchase the latest edition of the bible to your kitchen, such as a cookbook, a health and nutrition magazine, or a guide to cooking for beginners.
