Weight management plans -
One study in more than adults over 12 months found that higher adherence to a Mediterranean diet was associated with double the likelihood of weight loss maintenance 4. Additionally, the Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals 5.
Recent studies have also found that the Mediterranean diet is associated with decreased risk of mental disorders, including cognitive decline and depression 6. The Mediterranean diet emphasizes eating plenty of fruits, vegetables, fish, and healthy oils while restricting refined and highly processed foods.
Dietary Approaches to Stop Hypertension, or DASH , is an eating plan designed to help treat or prevent high blood pressure, which is clinically known as hypertension.
It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat. The DASH diet recommends specific servings of different food groups.
The number of servings you are encouraged to eat depends on your daily calorie intake. The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors.
Also, it may help lower your risk of breast and colorectal cancers 7 , 8 , 9 , 10 , Studies show that the DASH diet can also help you lose weight.
For example, an analysis of 13 studies found that people on the DASH diet lost more weight over 8—24 weeks than people on a control diet Another study in adults with obesity over 12 weeks found that the DASH diet helped decrease total body weight, body fat percentage, and absolute fat mass in study participants while preserving muscle strength In addition to weight loss, the DASH diet may help combat depression symptoms A comparative study over 8 years found that even moderate adherence to the DASH diet was related to lower depression risk While the DASH diet may aid with weight loss and lower blood pressure in individuals with hypertension, there is mixed evidence on salt intake and blood pressure.
A low sodium diet like the DASH diet is more appropriate for individuals with hypertension or other health conditions that benefit from or require sodium restriction More research is needed in this area to understand how a low sodium diet can affect insulin resistance in individuals without hypertension.
Studies have also linked it to additional benefits for your heart and reduced risks of other chronic diseases.
Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons. However, more flexible plant-based diets also exist, such as the flexitarian diet. This is a plant-based diet that allows eating animal products in moderation.
Typical vegetarian diets restrict meat of all kinds but allow dairy products. Typical vegan diets restrict all animal products, including dairy, butter, and sometimes other byproducts like honey. Its principles include:. Numerous studies have shown that plant-based diets can reduce your risk of developing chronic diseases, including improved markers of metabolic health, decreased blood pressure, and reduced risk of type 2 diabetes.
They can also help you lose weight Flexitarian diets have also been shown to reduce the risk of type 2 diabetes and improve metabolic health and blood pressure, plus may have their own weight loss benefits. For those who are looking to lead a sustainable lifestyle, decreasing your meat consumption can also reduce greenhouse gas emissions, deforestation, and soil degradation And while the flexibility of the flexitarian diet makes it easy to follow, being too flexible with it may counteract its benefits.
Plant-based diets like veganism and vegetarianism can have real health benefits, such as a reduced risk of type 2 diabetes, high blood pressure, and high cholesterol. However, they can also feel restricting for some people.
The flexitarian diet is a less strict version of a plant-based diet that allows for minimal meat and animal product consumption. The Mediterranean-DASH Intervention for Neurodegenerative Delay MIND diet combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain health.
Like the flexitarian diet, the MIND diet does not have a strict meal plan, but instead encourages eating 10 specific foods with brain health benefits. Research also shows that the MIND diet can help slow cognitive decline and improve resiliency in older adults There is little research concerning the MIND diet and weight loss.
Yet, since it is a combination of two diets that promote weight loss, the MIND diet may also help you lose weight. One way it can help promote weight loss is that it encourages limiting your consumption of foods like:. By combining the best of two diets, the MIND diet has a lot to offer and offers some more flexibility than stricter diets.
While you can eat more than the 10 food groups it recommends, the closer you stick to the diet, the better your results may be. WW, formerly Weight Watchers , is one of the most popular weight loss programs worldwide. WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.
Many studies show that the WW program can help you lose weight For example, a review of 45 studies found that people who followed a WW diet lost 2. WW allows flexibility, which makes it easy to follow.
This enables people with dietary restrictions, such as those with food allergies , to adhere to the plan. While it allows for flexibility, WW can be costly depending on the subscription plan and the length of time you intend to follow it.
Studies show that it may take up to 52 weeks to produce significant weight loss and clinical benefits WW, or Weight Watchers, is a weight loss and healthy eating program that uses a points-based system.
This can lead to weight loss — unless you compensate by eating too much food during allowed eating periods. Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits 29 , Both animal and human studies show that intermittent fasting may also increase heart health and extend lifespan 31 , 32, In a review of studies, intermittent fasting was shown to cause 0.
This is a significantly greater percentage than many other methods Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism 35 , While certain diets can have a lot of rules, require frequent trips to the grocery store, and can be difficult to follow, intermittent fasting is known as a more simple-to-follow eating plan.
Due to the nature of the diet, there are fewer meals that you need to prepare, cook, and clean up after. That said, those sensitive to drops in their blood sugar levels should talk with a health professional before starting intermittent fasting.
These groups include people:. The Volumetrics diet was created by Penn State University nutrition professor Barbara Rolls and is meant to be a long-term lifestyle change rather than a strict diet. The eating plan is designed to promote weight loss by having you fill up on nutrient-dense foods that are low in calories and high in water.
These categories are:. Meals on the Volumetric diet consist mostly of foods from categories one and two, with limited amounts of food from categories three and four. No foods are completely off-limits on the Volumetrics diet, and exercise is encouraged for at least 30—60 minutes each day.
The Volumetrics diet encourages nutritious foods that are low in calories but high in fiber, vitamins, and minerals, which may help increase your intake of key nutrients and protect against nutritional deficiencies.
Research also links diets with a low calorie density to improved diet quality A review of 13 studies in more than 3, people found that diets rich in low calorie density foods led to increased weight loss. Similarly, an 8-year study in more than 50, women found that high calorie-dense foods led to increased weight gain 40 , While the Volumetrics diet may be effective for health benefits and weight loss, it requires a good understanding of Volumetrics, which involves learning about the calorie levels of foods in relation to portion sizes and nutrient levels.
The Volumetrics is designed to promote weight loss by having you fill up on nutrient-dense foods that are low in calories and high in water.
While it may help you lose weight, it requires a good understanding of Volumetrics and the calorie levels of foods.
The Mayo Clinic Diet was created by the reputable medical organization of the same name. Designed to be a lifestyle change over a quick fix, the Mayo Clinic Diet focuses on replacing less healthy behaviors with ones that are more likely to support longevity and weight loss.
Rather than banning certain foods, the Mayo Clinic Diet uses a pyramid to encourage exercise and illustrate quantities of foods you should be consuming. Fruits, vegetables, and physical activity make up the base of the pyramid, followed by carbs in the next layer, then protein and dairy, fats, and finally, sweets.
The diet consists of two phases. An initial, 2-week phase designed to kick-start your weight loss by introducing 5 healthier habits and encouraging you to break 5 common less healthy habits. The second phase is more of a lifestyle change designed to be followed long-term, encouraging education about nutritious food choices and portion sizes in addition to being physically active.
However, the Mayo Clinic tells users to expect about 10 pounds of weight loss during the first 2 weeks, and up to 2 pounds during the second phase.
Since diets rich in fiber can increase satiety by making you feel more full, the Mayo Clinic Diet may contribute to weight loss. It may also decrease your risk of developing type 2 diabetes Additionally, studies show that exercising while on a lower-calorie diet is more effective at promoting weight loss than dieting alone However, more research is needed to determine the effectiveness of the Mayo Clinic Diet for weight loss.
While the digital version of the program includes meal plans, recipes, a food tracker, virtual group sessions, at-home workouts, and more, it will cost you monthly to buy into the program.
The Mayo Clinic Diet utilizes an easy-to-follow pyramid to encourage exercise and a diet rich in fruits and vegetables.
While creators tell followers of the diet to expect about 10 pounds of weight loss during the first 2 weeks, more research needs to be done to fully understand its health benefits. Low carb diets are among the most popular diets for weight loss.
In general, losing weight by following a healthy, nutritious diet — such as the Mayo Clinic Diet — can reduce your risk of weight-related health problems, such as diabetes, heart disease, high blood pressure and sleep apnea.
If you already have any of these conditions, they may be improved dramatically if you lose weight, regardless of the diet plan you follow.
In addition, the healthy habits and kinds of foods recommended on the Mayo Clinic Diet — including lots of vegetables, fruits, whole grains, nuts, beans, fish and healthy fats — can further reduce your risk of certain health conditions.
The Mayo Clinic Diet is meant to be positive, practical, sustainable and enjoyable, so you can enjoy a happier, healthier life over the long term. The Mayo Clinic Diet is generally safe for most adults. It does encourage unlimited amounts of vegetables and fruits. For most people, eating lots of fruits and vegetables is a good thing — these foods provide your body with important nutrients and fiber.
However, if you aren't used to having fiber in your diet, you may experience minor, temporary changes in digestion, such as intestinal gas, as your body adjusts to this new way of eating.
Also, the natural sugar in fruit does affect your carbohydrate intake — especially if you eat a lot of fruit. This may temporarily raise your blood sugar or certain blood fats.
However, this effect is lessened if you are losing weight. If you have diabetes or any other health conditions or concerns, work with your doctor to adjust the Mayo Clinic Diet for your situation. For example, people with diabetes should aim for more vegetables than fruits, if possible.
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Show references Hensrud DD, et al. The Mayo Clinic Diet. Mayo Clinic; Hensrud DD, et al. Diabetes and the pyramid. In: The Mayo Clinic Diabetes Diet. Frequently asked questions. Accessed March 4, Healthy diet adult. Mayo Clinic Diet. Department of Health and Human Services and U.
Department of Agriculture. Accessed Oct. Healthy diet and physical activity for cardiovascular disease prevention in adults with cardiovascular risk factors: Behavioral counseling interventions. Preventive Services Task Force. American Cancer Society guideline for diet and physical activity for cancer prevention.
American Cancer Society. Perreault L. Obesity in adults: Dietary therapy. Products and Services The Mayo Clinic Diet Online A Book: The Mayo Clinic Diet Bundle. See also Portion control Energy density Emotional eating. Mayo Clinic Press Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
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Food Assistance and Food Systems Chromium browser for Mac. Achieving Cognitive function improvement strategies maintaining a managrment weight Chromium browser for Mac healthy eatingphysical activityWekght sleepand stress reduction. Several other factors may also affect weight gain. Healthy eating features a variety of healthy foods. Fad diets may promise fast results, but such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run. This managemwnt checklist is designed Manaegment help you to plan your Wright or Weigght obesity Weighf or clinic. The checklist details the Weight management plans and equipment required to provide different levels Weight and metabolic rate such services, pkans as Standard Clinics, Advanced Weight management plans or Centres of Excellence. The checklist will help you to determine the level of your existing service, and whether or not you are ready to establish a new service or increase the capacity of your existing service. By listing the competencies and equipment that you have already developed or have access to, you can identify any gaps in knowledge or infrastructure. This document also lists relevant resources that have been vetted by EASO, Obesity Canada and World Obesity Federation. Download Obesity Clinic Self-Assessment Checklist Here.
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