So if you are here on this site, it is because you have already done your research and now realize that there is no one magic pill or even a perfect weight-loss method (spoiler alert) – but there are reliable ways to make real transformation happen for yourself.
There is a perfect weight-loss method for you, the hard part is trying to find the method for dieting and eating that works for you, your body, your health, and your mental stability.
- Is There Really A Perfect Weight-Loss Method For Dieting?
- The Mediterranean Diet
- The Volumetrics Diet
- The Flexitarian Diet
- So – which Weight-Loss Method is the best for you?
Most of us have been on a weight-loss journey at some point in our lives. And if you are like me, it probably feels like you have tried every possible method out there! From cutting back on carbs to going on a juice cleanse, I had attempted them all – with little success. Late last year, I decided to take a different approach and finally find the weight-loss method that would hopefully work for me.
My parents would comment on how big I was getting, and my boyfriend at the time would grab my “love handles” and tell me I was getting fat – both causing me to become bulimic.
Over the years, I had tried what seemed like endless weight-loss methods in a desperate attempt to shed a few pounds. Whether it was cutting back on carbs, going on a juice cleanse, or using some crazy weight-loss supplement, nothing worked – at least not in the long run. But when I finally decided to seek professional help and talk with my doctor about an alternative weight-loss method, everything changed.
Is There Really A Perfect Weight-Loss Method For Dieting?
Below are some of the most common “diets” or weight-loss methods that are around and popular today. I have not tried all of them so I don’t have personal experiences, however, I do have friends who have tried them in the past and have had great results.
Like always, before starting any weight-loss method, program, or diet, consult with your primary doctor or bariatric physician first.
The Mediterranean Diet
The Mediterranean Diet is a top-rated diet by many doctors and health websites because has a long-standing reputation as one of the healthiest eating patterns and an ideal weight-loss method over time.
It has been found that people who follow this diet which is based on the traditional foods from Mediterranean countries – Spain, France, Italy, and Greece – have less inflammation, chronic illness, or diseases – compared to those in the United States and Northern European countries.
It’s a preferred weight-loss method by many who are trying to eat healthier and lose weight due to the flexibility, flavorful food selections, and overflowing health benefits. The Mediterranean Diet focuses on nutrient-rich foods like whole foods – fruits, vegetables, healthy fats, and whole grains.
While it mostly focuses on plant-based foods, other ingredients such as poultry, seafood, eggs, and dairy can also be enjoyed – in moderation of course. Sugar, processed foods, refined grains, and sugar-infused beverages should be avoided when following this diet.
An increase in weight loss is a benefit of the Mediterranean Diet when paired with a healthy and active lifestyle. People who have followed the diet long-term have noticed a decreased risk of gaining back weight and belly fat for 5+ years.
Studies have found that the Mediterranean Diet has enhanced heart health over time. Due to the supplementation of nuts and olive oil, the diet has led to improvements in cholesterol and systolic blood pressure levels – which lowers the risk for heart disease.
The Mediterranean Diet has been known also to help fight and protect against type two diabetes and improve the body’s natural ability to use insulin to regulate blood sugar levels.
Chronic inflammation is no match for the Mediterranean Diet. This diet may help reduce illness and infections due to inflammation when followed strictly for at least 3 years which lowers the inflammation marker levels.
Foods that you can eat on the diet include:
- Fruits: apples, oranges, strawberries, kiwi, melon, blueberries, pears, peaches, apricots
- Vegetables: spinach, arugula, broccoli, cauliflower, onions, zucchini, asparagus, kale, potatoes
- Legumes: chickpeas, lentils, beans, peanuts
- Whole grains: quinoa, couscous, millet, oats, brown rice, buckwheat, whole grain pasta, farro
- Nuts and seeds: almonds, pistachios, walnuts, chia seeds, flax seeds, hazelnuts, macadamia nuts, sunflower seeds
- Poultry: chicken, turkey, goose, duck
- Seafood: salmon, tuna, trout, mackerel, anchovies, sardines, mussels
- Eggs: egg yolks and egg whites
- Dairy: cheese, yogurt, milk
- Healthy fats: olive oil, avocados, olives, avocado oil
- Herbs and spices: basil, oregano, thyme, rosemary, pepper, turmeric, garlic, cinnamon, coriander
- Beverages: water, coffee, tea, red wine (1–2 glasses per day)
The Mediterranean Diet cuts out processed and refined foods, which can be hard for some folks who live busy lives on the go.
It can be more costly than other diets due to the types of protein that are encouraged such as lean poultry and seafood. Those with a tighter budget or limited budget may not be able to afford to eat this way and may not be the perfect weight-loss method for everyone.
Foods that you will need to avoid/limit:
- Processed meats: bacon, salami, sausage, hot dogs
- Refined grains: white bread, crackers, biscuits, white pasta, flour tortillas, white rice
- Sugar-sweetened beverages: juice, soda, energy drinks, sports drinks
- Refined oils: vegetable oil, soybean oil, canola oil, corn oil, safflower oil
- Processed foods: fast food, chips, convenience meals, microwave popcorn, pretzels
- Added sugar: table sugar, ice cream, candies, cookies, baked goods, ice cream
The Volumetrics Diet
The Volumetrics Diet is a diet that has the approach helps people find healthy foods that they can eat lots of while still losing. This means that you will feel full after eating these foods, and you will not eat as many calories as you would if you ate other foods.
The Volumetrics Diet can help you lose weight. The trick is to eat the right balance of the best foods and to focus on feeling full. This means that you will not eat as many calories as you would if you ate other foods.
The Volumetrics Diet can also help you stay hydrated due to certain foods that contain a lot of water – like fruits and non-starchy vegetables. This means that you will be able to drink more water and stay hydrated.
There are 4 basic categories of the Volumetrics Diet:
Category 1 – (calorie density of less than 0.6) “free” or “anytime” fruits, nonstarchy vegetables, and broth-based soups
- Fruits: apples, oranges, pears, peaches, bananas, berries, and grapefruit
- Non-starchy vegetables: broccoli, cauliflower, carrots, tomatoes, zucchini, and kale
- Soups: broth-based soups like vegetable soup, chicken soup, minestrone, and lentil soup
- Nonfat dairy: skim milk and nonfat yogurt
- Beverages: water, black coffee, and unsweetened tea
Category 2 – (calorie density of 0.6–1.5) reasonable portions of whole grains (such as brown rice and whole-wheat pasta), lean proteins (lean chicken, turkey, fish & seafood), legumes, and low-fat dairy.
- Whole grains: quinoa, couscous, farro, buckwheat, barley, and brown rice
- Legumes: chickpeas, lentils, black beans, and kidney beans
- Starchy vegetables: potatoes, corn, peas, squash, and parsnips
- Lean proteins: skinless poultry, white fish, and lean cuts of beef or pork
Category 3 – (calorie density of 1.6–3.9) small portions of foods such as bread, desserts, fat-free baked snacks, cheeses, and higher-fat meats.
- Meat: fatty fish, poultry with the skin, and high-fat cuts of pork and beef
- Refined carbs: white bread, white rice, crackers, and white pasta
- Full-fat dairy: whole milk, full-fat yogurt, ice cream, and cheese
Category 4 – (calorie density of 4.0–9.0) sparing portions of fried foods, candy, cookies, nuts, and fats.
- Nuts: almonds, walnuts, macadamia nuts, pecans, and pistachios
- Seeds: chia seeds, sesame seeds, hemp seeds, and flax seeds
- Oils: butter, vegetable oil, olive oil, margarine, and lard
- Processed foods: cookies, candies, chips, pretzels, and fast food
To figure out the calorie density that ingredients have, you can use the nifty calculator that Healthline created.
The diet requires significant time and energy investments, which may make it difficult for some people to continue on a long-term basis. Since there is also more focus on lower caloric intake, you can become deficient in some nutrients. A good way to fix that is to take additional supplements and talk with your doctor about getting regular bloodwork done to ensure you are not deficient.
Since you are supposed to prepare and cook the majority of your meals, if you are someone who is on the go constantly, it can be a hindrance. To battle that, you will have to plan your meals out in advance, potentially cook ahead of time, and eat on the go.
Foods that you will need to avoid/limit on The Volumetrics Diet:
- Poultry (with skin)
- Red Meats (with high-fat content)
- Sugary cereals
The Flexitarian Diet
The Flexitarian Diet is a diet where you mostly eat vegetarian food, but you can also eat meat sometimes. Some people follow this diet because they think it is healthier than other diets. But some people don’t like it because they think that it is hard to follow.
There is no one right way to follow a flexitarian diet. Some people might choose to eat vegetarian meals most of the time, but they might still eat meat on occasion. Others might only eat meat a few times per week. And some people might choose to mostly eat meat, but they might also have vegetarian meals sometimes.
The important thing is that you are making an effort to eat more plant-based meals. This means that you should focus on eating fruits, vegetables, whole grains, and legumes most of the time. When you do eat meat, make sure that it is lean and healthy. And try to avoid processed foods as much as possible. A flexitarian diet can be a healthy way to eat. It can help you get the nutrients that you need from plants, and it can also help you limit your intake of unhealthy foods.
The flexitarian diet is the weight-loss method for people who love food too much to give any of it up. This diet allows for the embrace of all food groups, so you’re likely to meet all of your nutrient needs (with a little planning to ensure adequate iron intake). The best part about this diet is that you don’t have to give up any of your favorite foods.
Rather than eliminating entire food groups, the focus is on increasing plant-based foods while reducing the total consumption of animal-based foods. This way, you can still enjoy all of your favorite foods – just in smaller quantities. And since all foods fit into this diet, it’s easy to make changes to suit your lifestyle and build meals around foods that you enjoy.
You can also confidently go to a friend’s dinner party or visit a restaurant while still focusing on the core principles of this diet. So if you’re looking for a weight-loss plan that doesn’t require sacrificing your social life or favorite foods, the flexitarian diet may be right for you.
If you’re looking to reduce your risk of type 2 diabetes, you may want to consider a flexitarian diet. A flexitarian diet is a semi-vegetarian diet that is associated with a lower risk of type 2 diabetes, according to three different studies. So if you’re looking to jump on the flexitarian bandwagon, you may be doing your health a favor.
If you grew up in a meat-and-potatoes household, it may be difficult to transition to eating more vegetarian meals. However, the flexitarian diet is about adopting a weight-loss method that works for you. That might mean going meatless just two days per week at first. You can always add more meat-free days as you become accustomed to them.
In addition, recent research suggests that modifying mixed dishes to be more vegetable-centric than meat-centric can result in similar flavor profiles and enjoyment.
So, if you’re craving a big, juicy burger, try swapping out the beef for a grilled portabella mushroom or black bean patty instead. You might be surprised at how satisfying it can be. While it may not be your ideal weight-loss method at the start, it could end up being your favorite in the end.
So – which Weight-Loss Method is the best for you?
The answer may be different than what you think. You know your body and nutritional needs better than anyone else. And, as we’ve seen over the past several decades, there is no perfect weight-loss method that works for everyone.
What is important is that you find a method for dieting that meets your individual needs and expectations – one that you can stick to long-term.