7 Popular Diets: How they Work and What are Their Benefits

Popular diets

If you’ve ever been interested in a healthy lifestyle and weight loss, you’ve heard of keto, paleo, or intermittent fasting.

Although some people claim that there is not enough evidence to support their effectiveness, the reality shows that they actually work in promoting long-term weight loss.

These diets not only help you to get rid of the extra fat, but they do it without making you starve, which is why they are so sustainable that they can become a part of your lifestyle.

What are the Most Popular Diets that Work

Some of the most popular weight loss diets are actually quite balanced and even tasty. The world has discovered that healthy eating does not mean eating tasteless food with Spartan discipline all the time.

Weight loss is actually a matter of keeping a well-balanced healthy diet that includes healthy but also tasty meals.

Below are 7 of the most popular diets that promote weight loss and they are proven to work.

1. Mediterranean Diet

Mediterranean diet

The Mediterranean diet is influenced by the way people eat in Italy, Greece, Spain, etc. It is a great way to a sustainable healthy lifestyle and for maintaining a balanced way because it’s very rich in vegetables, fish, seafood, and healthy fats.

It is one of the easiest diets to stick to which is why it promotes healthy weight loss.

2. Paleo

Paleo diet

The Paleo diet follows the lifestyle of the Paleolithic man and it includes a lot of meat, fish, fruits and vegetables, as well as seeds and nuts.

In addition to helping you lose weight, it has numerous health benefits such as regulated blood pressure.

For the diet to work, you need to avoid grains, legumes, dairy, sugar, and processed foods.

3. Keto

Keto diet

The Ketogenic diet is deemed one of the most effective ones in reducing excess weight.

It is designed in such a way that keeps your body in a state of ketosis, during which the body creates energy by synthesizing ketones from fats instead of creating sugar from carbohydrates.

It includes a very low amount of carbs and a 30% protein intake daily. In some variations of the diet, carbs are removed altogether.

4. Intermittent Fasting

Intermittent fasting

Intermittent fasting went viral not a long time ago and now everyone that was ever curious about a healthy lifestyle has heard of it.

It is not actually a diet really, but more of a regime that determines a time frame in which you take your daily calories and then fast for the time left.

There are different strategies that require you to fast during different hours of the day and for different time periods.

The most popular is the 8:16 version which requires you to consume all your daily calories in an 8-hour frame, but there are also some extreme versions in which you only eat within a few-hour time-frame daily.


If it fits your macros diet

IIFYM stands for “If it fits your macros”. It’s a diet that is quite effective in maintaining a balanced weight and a good shape because it’s easy to stick to if for a long time period.

A big problem with diets is that they are sometimes too restrictive, which is why many people don’t succeed in following them.

It’s normal to feel miserable when you have to eat the same tasteless foods all the time, so you don’t need to beat yourself over it but instead choose a plan like IIFYM.

You need to set your goals and then see how much of each macronutrient you need daily in order to achieve them. After that, you can consume anything you want daily, as long as it fits your macros.

6. Atkins Diet

Atkins diet

When speaking of low-carb diets, there is no way that the Atkins diet won’t be mentioned. It is actually the lowest-carb diet known today.

It was created in the 1970s by Robert Atkins, aiming to help people achieve fast weight loss without starvation. It has proven more effective than other diets in studies that included people with obesity problems.

The diet includes four phases, and in the first stage, you have to decrease the carb daily intake by 20%.

After that, there are phases in which you will be able to determine how much can you decrease the calories for your own body in order to maintain the weight after you’ve lost some fat.

7. The 5:2 Diet

The 5:2 diet

The 5:2 diet is also known as the fast diet, not because the results come faster than with other diets, but because it includes two days of fasting. Well, the results actually come significantly fast due to the calorie deficit, but that is not the reason why the diet is called that way.

During this diet, you consume your normal levels of calories only for 5 days a week, and for two days each week, you only consume 500-600 calories, which leads to visible results.

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