The best diet for weight loss(2021 edition).


Hello friends! I want to share in the first lines of today’s topic my personal opinion on the best weight loss diets for 2021. There is no universal diet or best way to lose weight for everyone. We are all different for a number of reasons – DNA, body composition, diseases, eating habits, preferred foods, level of training, and more. For these and a number of other reasons, each of us will have different dietary preferences. This is one of the reasons why there are so many different ways to lose weight.

The best weight loss diet is the one that gives you the best results and is the easiest to follow. It can be followed for a long period of time, without much effort, and does not deprive you of anything essential for your health. There are many diets, some of which give faster results than others. The important thing is that a diet should give results in the long run and is easy to follow for a long time, as well as to be rich in nutrients, which are essential for our health.

My position, as a coach and a person who recommends a healthy lifestyle and sports, tends to a calorie deficit, as the best way to lose weight. However, this method may not be the most suitable for all people, but I do recommend it for a number of reasons:
  1. You do not deprive yourself of anything as long as you follow your exact caloric intake;
  2. You combine healthy eating with sports for optimal health;
  3. A mobile and easy way of observance, suitable for people with different employment;
  4. Fast and time-stable result;
  5. A scientifically proven way to lose weight.

However, each person has different preferences. Some people do not want or do not have time for sports. Others prefer diets for a number of reasons. In this article, I will shed light on the best ways to lose weight in 2021, according to received awards from various American associations and my personal impressions. These diets are also among the most preferred by people who want to lose weight.

Calorie deficit.

In my opinion, this is the best, most reliable, healthiest way to lose weight. The goal is to not deprive ourselves of anything, try to eat healthier, and exclude harmful foods from our menu. We do not deprive ourselves of macro-and micronutrients, vitamins, and other substances our body needs. The calories we consume per day should be less than the calories burned for the day. This automatically makes us lose weight. This is a scientifically proven method of weight loss and is based on biomechanical processes in our bodies.

Calorie deficiency can also be controlled. If we want to lose weight faster, we need to eat fewer calories every day. If we want to lose weight more slowly, we have to be in a lower calorie deficit. In practice, it all comes down to daily caloric intake and expenditure.

It is recommended for this method to perform some physical activity for better results and a healthier lifestyle. Once we achieve the desired results, we need to gradually increase the calories we eat daily until we equalize them with the burned ones. This will ensure the maintenance of lost weight, and regular training will keep us toned and in shape. You can learn more about how to lose weight with this method HERE.

Mediterranean diet.

This diet was voted the best diet for weight loss for 2021. It is based on the eating habits of the peoples living in the Mediterranean. It includes the consumption, mainly of fish, fruits, vegetables, whole grains, good fats, and a very small amount of meat products. The diet allows you to drink mainly water, but you can consume one glass of red wine a day.

This type of diet has been proven to be very healthy. People living in Greece, Italy, and other Mediterranean countries are much healthier and have a much lower incidence of heart disease than Americans, experts say. Prevents obesity, diabetes, and other chronic diseases. Studies show that if you follow a low carb version of this diet you can lose 10-12% of your total bodyweight per year.

A recent British study showed that people who lost weight with this diet maintained their new weight.

The foods that are consumed are – fish, good fats (olive oil, unprocessed oils, olives, avocados, etc.), vegetables, fruits, whole grains. Foods that should be avoided or reduced – eggs, dairy products, meat. Sugar, carbonated drinks, refined foods, processed meats, and other foods are completely excluded.

There are many varieties of this diet because different countries in the Mediterranean have different menus. The good thing about this diet is that it is easy to follow and the food consumed is delicious and diverse. You can adjust the diet to your needs because there isn’t only one way to follow it. It should be borne in mind that if you want to lose weight with the Mediterranean diet, it is good to reduce your daily caloric intake.

In general, this diet is very useful and easy to apply in our daily lives. There is a sufficient variety of foods, which ensures that we get enough macro-and micronutrients for the needs of our body. It is recommended to combine diet with sports and an active lifestyle. If you like what you’ve read so far, don’t hesitate and start eating it as soon as possible.

The Weight Watchers Diet. (WW)

This diet comes out in 2019 and is the most flexible and personalized diet. According to experts, it ranks fourth among the best weight-loss diets for a healthy lifestyle. In addition to focusing on improving a person’s overall health, this diet is also quite good for weight loss.

The whole system is based on points. Each food has a certain number of points, according to the nutritional composition of the food. You have the right to use a certain number of points per food group per day. For example, for the day you have a budget of 300 points for vegetables, 100 points for meat, etc. You can consume everything you want, as long as you stick to the number of points for the day. The number of points for the day is determined by your personal characteristics (weight, gender, height, age).

A study published in 2017 by the Lancet (British media) proves the effectiveness of this diet on overweight people. Participants (1,200 people) were subjected to this diet and had a better effect in twelve weeks than when they were offered self-weight loss materials and advice.

One of the advantages of this diet, which makes it so good, is the digital app in which you keep a diary. It has been proven that when people keep a diary of what they consume, they follow it much more strictly.

The only downside to this diet is that it is paid. For a certain price, you can take advantage of the application that schedules your daily points and keeps track of what you consume. For a higher price, you can use the services of a personal trainer, as well as all the features of the program.

Overall, this diet for weight loss has proven to be very effective and easy to follow. You eat enough, you don’t feel hungry, you have three main and two snacks a day and freedom from flexibility and variety. For those of you who have the opportunity, the personal trainer option may be most effective.

Intermittent fasting.

Intermittent fasting is one of the most famous fitness trends right now. It is used to lose weight and improve health. Many studies prove the benefits (improves brain function, prolongs life, etc.) of intermittent fasting. There are various methods to follow this diet, some of which offer twenty-four hours of fasting one to two times a week. No restrictions are presented on the type of food and quantity, but it is simply required not to eat for a certain period of time and then to eat normally. There are also milder forms of intermittent fasting. If you haven’t done so before, start with the lightest form possible.

Fasting has been practiced throughout history as part of people’s lifestyles. It was normal to go hungry then because people did not have shops where they could buy food at any time of the day. People were used to starving for longer periods of time and this was normal. Some experts believe that even today it is healthier to eat at longer intervals than every three or four hours. Fasting is also practiced for religious purposes in some countries today.

Periodic fasting has a beneficial effect on our body at the cellular level. A lot of changes happen in our body when we are hungry, such as:
  1. The level of growth hormone increases;
  2. Decreases insulin levels and improves insulin sensitivity;
  3. When we starve, our cells activate repair processes.

Weight loss is one of the main reasons why people resort to intermittent fasting. When we start fasting periodically every week, we reduce our calorie intake. In addition, our body changes our hormonal balance in supporting to losing weight. Elevated levels of growth hormone and low insulin further favor the process. In addition to these two hormones, our body also secretes norepinephrine. All these changes assist our metabolism by up to 15%.

A study conducted in 2014 found that this diet can lead to a 10% reduction in body weight in 12 weeks. These are pretty good results compared to other diets.

It should be borne in mind that after starvation it is contradictory to cram in what we have on hand. After 12 hours and longer fasting, it is good to eat something light and low in calories. During the meal, we should not exceed a certain number of calories if we want to lose weight. It is advisable to eat healthily and avoid high-calorie foods. However, the main reason for the success of this diet for weight loss is that it makes us reduce our calorie intake.

In conclusion, I can say that each person is different in that they have different eating patterns and preferences. Some people prefer diets to healthy, low-calorie diets and exercise. There is nothing wrong with that, as long as the goal is to lose weight and improve your lifestyle.

The diets I have given are proven to be healthy. They do not deprive you of anything important for your body and aim to improve your overall health. If you want to lose weight with them, you may need to be calorie deficient.

My opinion as a trainer is that it does not matter what diet you are on, as long as it does not deprive your body of anything essential for its functioning.

Learn how to calculate your daily caloric intake to lose weight HERE.

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