Meanwhile, added sugars and foods that have been heavily processed or refined are restricted 2. For example, one analysis of 16 studies showed that those who paired the Mediterranean diet with physical activity and calorie restriction lost significantly more weight than those in a control group 6.
Plus, other research suggests that the Mediterranean Diet may help prevent chronic conditions like type 2 diabetes and heart disease 5 , 7. Plant-based diets encourage you to eat foods from plants, including fruits, vegetables, nuts, seeds, oils, and legumes. However, these foods are only enjoyed in moderation and not generally considered to be the main focus of the diet 8.
Plant-based diets are particularly rich in fiber — the parts of plant-based foods like fruits, vegetables, and whole grains that are resistant to digestion. Fiber helps keep you full between meals to promote weight loss 9 , 10 , According to one review of 12 studies, people who followed a plant-based vegetarian diet lost an average of 4. Another review of 32 studies found that plant-based diets were more effective for weight loss, compared with conventional diets, and even led to greater improvements in blood sugar control, cholesterol levels, and inflammation Carb-restricted diets are often recommended to help support blood sugar control and increase weight loss among those with type 2 diabetes There are many types of carb-restricted diets , but most of them involve limiting the consumption of foods that are high in sugar or carbs, such as desserts, candy, bread, and pasta.
Although some carb-restricted diets, such as the Atkins or ketogenic diet, also require significantly reducing your carb consumption to 20—50 grams per day, low carb diets are defined as any diet comprising less than grams of carbs per day 15 , One study in 49 people with type 2 diabetes found that a low carb diet was more effective at improving blood sugar levels than a low fat diet.
Another study in people with type 2 diabetes found that following a low carb, high fat diet was linked to improved blood sugar control and increased weight loss, compared with a control group If you want to learn more about carb-restricted diets, you can find valuable resources online, or check out this article to get you started. Shop for books on carb-restricted diets online.
The Mayo Clinic diet is focused on developing healthy habits like eating breakfast every day, exercising daily, and keeping a food journal. It also promotes nutritious ingredients, such as fruits, vegetables, whole grains, and healthy fats, while limiting added sugars and saturated fat from full fat dairy and high fat meats. Shop for books on the Mayo Clinic diet online. Low carb diets involve restricting your intake of carbs, including high carb foods like bread, pasta, and sweets. Some research suggests that reduced sensitivity to insulin may play a role in the development of polycystic ovary syndrome PCOS As such, low carb diets are often recommended to improve insulin sensitivity and help manage symptoms of PCOS.
One review of eight studies showed that following a low carb diet could help increase weight loss and improve hormone levels in women with PCOS Shop for books on the low carb diet online. Anti-inflammatory diets emphasize foods rich in nutrients that have been shown to fight inflammation, including antioxidants and omega-3 fatty acids These diets are rich in foods like fruits, vegetables, nuts, seeds, and fatty fish. They also typically limit processed products, fried foods, and sugar-sweetened beverages.
Studies show that increasing your intake of anti-inflammatory foods like fruits, vegetables, and nuts may be beneficial for weight loss 29 , 30 , In addition to promoting weight loss, following an anti-inflammatory diet may help alleviate symptoms of PCOS. In fact, high levels of inflammation are thought to contribute to symptoms of PCOS and may be associated with increased levels of androgens, or male sex hormones One study in women with PCOS found that pairing a calorie-restricted, anti-inflammatory diet with regular physical activity for 12 weeks significantly increased weight loss and improved hormone levels, menstrual cycle regularity, blood sugar control, and fertility The Dietary Approaches to Stop Hypertension DASH diet is an eating plan intended to promote weight loss, reduce blood pressure levels, and protect against heart disease According to one review of 13 studies, participants who followed the DASH diet lost more weight and belly fat than those following other calorie-restricted diets for 8—24 weeks The DASH diet has likewise been shown to decrease levels of blood pressure, total cholesterol, and LDL bad cholesterol — all of which are risk factors for heart disease 36 , There are a variety of books and resources on the DASH diet, or you can check out this article to get you started.
Shop for books on the DASH diet online. On the TLC diet, foods high in fat and dietary cholesterol are limited, while foods high in soluble fiber — a type of fiber that dissolves in water — are encouraged. Increasing your intake of soluble fiber and adding more physical activity into your routine are two common strategies for promoting weight loss 38 , 39 , Plus, several older studies have even found that the TLC diet can decrease levels of LDL bad cholesterol, reduce blood pressure, and enhance immune function 41 , 42 , Check out this free guide to the TLC diet online , which is provided by the U.
Department of Health and Human Services. Although there are many styles and variations of intermittent fasting, most involve restricting food intake for 14—24 hours at a time.
Some research suggests that intermittent fasting may be particularly beneficial for women during menopause It has been shown to increase weight loss to a similar extent as cutting calories, and it may also help boost fat-burning 45 , Intermittent fasting may likewise reduce insulin resistance and help stabilize blood sugar levels, both of which can be especially beneficial during menopause 47 , Some studies have found that intermittent fasting could affect men and women differently, indicating that women may be more sensitive to the effects of fasting 49 , Therefore, women may benefit from a more relaxed approach to fasting, which could include intermittent fasting just a few times per week, consuming a small number of calories during fasts, or limiting fasting periods to 14—16 hours at a time.
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