Best weight loss diet techniques in 2022 – Times of India

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As we approach the end of 2022, many people may want to give one more deadline-marked attempt to lose and leave that extra weight behind, before stepping into 2023.

If you too are up for this challenge, choosing the right weight loss diet and workout plan should be your first step. As for diet, there are several time-tested techniques that have shown proven weight loss results. Consult your dietician or doctor, and see what works best for you. Here are some of the top best diets of 2022, based on factors like sustainability, level of restriction, nourishment, effective results, and overall impact on health.
A super trendy yet time-tested diet, keto is proven to be effective for weight loss by several studies. It is essentially a low-carb and high-fat diet that allows you to shed kilos and may also have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.

Keto diet also involves lots of protein which can help to regulate your appetite, raise metabolic rate, and help gain lean muscle mass. Some common foods consumed in the keto diet include meat, fatty fish, eggs, butter, cream, cheese, nuts, seeds, healthy oils, and low carb veggies.
Want a nutritious and delicious way to lose weight? Opt for the highly effective and expert recommended Mediterranean diet.

It involves eating fresh fruits, fresh green vegetables, whole grains, fish, nuts, legumes, and olive oil. It also includes moderate consumption of dairy, meat, and poultry.
Refined sugars and processed foods are eliminated in this diet, which can significantly help you lose weight. This diet is also very safe and healthy for your body. It also promotes heart health, and helps in regulating blood glucose levels.
Read more: Weight loss recipe: 5 chicken soups that can help you this winter

Intermittent fasting is another effective style of managing your diet, especially to lose weight. The focus of this diet is not what you eat, but when you eat. So the restrictions are more on the time window in which you have to manage eating most of your meals and fast for the rest of the time. Make sure you consult a nutritionist as fasting for long hours may not suit everybody.

Common intermittent fasting methods include:
The 16/8 method: Skipping breakfast and eating only two meals – lunch and dinner. You have to ensure that there is a gap of 16 hours between today’s dinner and tomorrow’s lunch. 8 refers to the number of hours in your eating window.
24 hours method: In this method, fasting is done for 24 hours, once or twice a week.
The 5:2 diet: For 5 days of the week, you eat the way you usually do. The next 2 days, you restrict your calorie intake to only 500–600 calories per day.
Another popularly growing diet, the vegan diet goes a step ahead of the vegetarian diet. So, you not just eliminate meat and eggs, but also any kind of animal products such as milk and milk products. Vegan diet includes everything plant-based and even though it might sound too restrictive for a non-vegetarian, as veganism picks up, so does the availability of plant-based milks and meat alternatives. Being vegan may also help you lose a significant amount of weight.

Read more: Weight loss: Worst to best upper-body exercises

Almost the opposite of vegan, yet effective for weight loss too, the carnivore diet recommends consumption of animal products only. This diet is a bit too restrictive but can be enjoyable for those who like to eat red meat, whole eggs, chicken, and low-lactose dairy. It restricts all other carbs, including fruits and vegetables.

Apart from weight loss, this diet also claims to improve insulin sensitivity and reduce inflammation.
Since this diet is low in fibre, you may have digestive issues like constipation. If you have a pre-existing condition, like high blood pressure, high cholesterol, stroke or other cardiovascular diseases, you should not try this diet.
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