In its essence, weight loss is quite simple – use more calories than you gain with the food you eat. But there are different ways to get here.
From the popular keto diet to the more eccentric pomegranate, cabbage soup, and morning banana diet, there are many to choose from. And most of them promise amazing results – some even with little or no effort!
Popular fad diets promise a lot but deliver little
Then why do health experts warn people against quick weight loss and want us to focus on a sustainable and healthy diet – even if it takes longer to reach our weight goal?
Because heavily restricting any food group is nor healthy or sustainable. Yes, it might quickly tip the scale towards your desired weight, but the results are short-lived. The weight comes back and the prolonged lack of nutrients can affect your health.
Experts rank diets from best to worst
U.S. News ranked the most popular diets with input from nutritionists and specialists in diabetes, heart health, human behaviour, and weight loss. They considered 35 diets and ranked them from best to worst according to how healthy they are and how effective at weight loss.
And the conclusion? The winner is the Mediterranean diet, while the notorious keto came second to last. The other high ranking diets were:
- DASH (focused on preventing/stopping high blood pressure),
- flexitarian (the vegetarian diet allowing meat occasionally),
- MIND (the combination of DASH and Mediterranean with focus on lowering the risk of mental decline).
So what is their secret? The best diets are the least restrictive and follow the general guidelines of healthy eating – go easy on saturated fats, sugar, and salt, and focus on fresh fruits and vegetables, whole grains, legumes, lean meat, and fish.
But that still leaves a wide spectrum of diet regimes. So to help you zero in on your optimal choice, consider your individual needs – down to your genes. The differences in our DNA translate to a different response to nutrients, physical activity, and more. Consequently, a diet that works for you might not work for me!
A healthy and effective diet is based on your DNA
Stop playing the guessing games! Our DNA test evaluates your response to fats (saturated, monounsaturated, and polyunsaturated) and carbohydrates. Based on the results we recommend the diet which will most likely result in successful weight loss.
A low-carb diet, for example, might work for you if your response to carbohydrates is genetically unfavourable.
Your DNA can also make you more prone to being overweight and experiencing the so-called yo-yo effect or weight loss regain. Then there are the lucky individuals carrying the fat-burning gene, which helps them lose weight more quickly in combination with regular physical activity.
All those factors also influence your dieting, so being aware of them is crucial if you want to fit into that old pair of jeans again!
A diet plan created specifically for you
You can go a step further with a personalised meal plan which takes into account your proposed diet type and creates dozens of delicious and varied meals. Even if you want to shed some kilos, remember that weight loss should not be a punishment.
A fitness plan based on your genes
There is another component to managing weight (and general health, of course) – physical exercise.
Being active regularly not only helps you reach the desired number on the scale but also strengthens your heart and provides countless other benefits.
Same as nutrition, physical performance is also partially determined by our genes. So let them help you design a workout plan which will benefit your body. You might find out that instead of stubbornly avoiding carbs, you could actually benefit from them! You can even discover which type of activity to focus on – endurance or strength, and much more.
Experts agree that the essence of weight loss should not be deprivation, starvation, and an unhealthy attitude towards food. Lasting weight loss requires a permanent change in eating habits and lifestyle.
So choose a diet that is healthy, sustainable, enjoyable – and endorsed by your DNA!