Diets That Work for Women According to Scientists update 2016
There are many diets all over the internet today. Some work some don’t. Often, we end up knowing a diet doesn’t work after spending money on it. Wouldn’t it be nice to know the diets that work for women and produce the best results? The best diets are not about starving yourself the whole day but embracing a healthy eating lifestyle.
The lifestyle will continue even after you have lost weight ensuring that you do not add the kilos back. A few diets also bring additional benefits to your body such as lowering cholesterol and high blood pressure, management of diabetes, regression of heart disease, and prevention of cancer. This is why it is very important to know all the diets that work for women.
5 Diets That Work for Women
The following diets have been researched by scientist and found to be the best diets that work for women. We have included some of the research evidence.
1. DASH Diet
When DASH was developed it was intended to fight high blood pressure. But because of its healthy eating plan, experts started to also use it for weight loss. The National Heart, Lung, and Blood Institute (NHLBI), which helped develop DASH determines how many calories you need eat based on your activity level and age. For six years in a row it’s been named as the number one diet and one of the best diets that work for women.
The plan involves eating foods low in saturated fats and cholestral, eating moderate proteins and healthy fats, rich minerals and fibre, and controlling your portions.
A study published in the Archives of Internal Medicine observed 144 obese adults in two controlled groups. One group used DASH diet while the other continued with their normal eating habits. It was found that those who followed the DASH approach lost on average 19 pounds while the other groups either gained weight or lost a little. Another study by the Annals of Internal Medicine where 810 adults used the DASH diet found that they lost an average of 9.5 pounds
- Easy to follow
- Works for short and long term weight loss
- Somewhat pricey
- Can be hard to give up foods your used to
DASH has many recipe options and the book suggests that when eating out to avoid salts and fatty foods and instead of soups to choose vegetables and fruits. You also need to reduce on alcohol when following this diet. However, NHLIBI states that women can have one drink in a day, two a day for men. A drink is considered 1½ ounces of liquor, 5 ounces of wine, or 12 ounces of beer.
2. Mediterranean Diet
It will help you lose weight in addition to keeping off and avoiding chronic diseases.
A study published in Diabetes, Obesity, and Metabolism grouped 259 overweight diabetics to either a traditional Mediterranean diet, a low-carb Mediterranean diet or a diet from the American Diabetes Association (ADA). The three groups were told to exercise at least three times a week for 30 minutes to 45 minutes. When the study concluded all the three groups had lost weight. The ADA group lost 17 pounds, the traditional Mediterranean diet lost 16 pounds while the low-carb Mediterranean diet group lost 22 pounds- the most.
A second study published in the New England Journal of Medicine grouped 322 fairly obese adults into a non-calorie restricted low carb diet, calorie restricted Mediterranean diet, and a calorie-restricted low-fat. It was found that the low carb group lost 10.3 pounds, 9.7 pounds for the Mediterranean diet, and 10.3 pounds for the low carb group. The Mediterranean diet and the low-carb diet groups lost more weight than the low-fat group.
A third study was published in the International Journal of Obesity, where 101 overweight women and men were assigned to a Mediterranean diet or a low fat diet. The researchers found that the low-fat group had gained 2.5 pounds while the Mediterranean group had lost an average of 5.5 pounds.
You can read more evidence here
3. Mayo Clinic Diet
The Mayo diet starts with a 2 week phase where five specific bad habits are replaced by five specific good habits. The diet uses a food pyramid that has fruits and vegetables and puts sweets, fats, dairy, meat, and carbohydrates into gradually more limited daily allowances.
It focuses on replacing bad habits with good ones, setting realistic goals, and portion control.
The only research about the Mayo diet is from the Mayo clinic itself. There are many success stories such as Jan who lost 81 pounds. A pilot program that involved 53 obese Mayo clinic employees showed that they lost an average of 8 pounds. There was no control group.
- You shape your diet
- Works for weight loss
- Easy to follow
The biggest loser diet comes from the popular NBC TV show The Biggest Loser, which has helped many people lose weight. Now you can also do the diet without all the cameras following you. The program involves six weeks of regular exercise and eating healthy food.
It emphasizes filling calories from whole grains, lean protein sources, vegetables, fruits, and practicing portion control.
The American Journal of Medicine published a report that stated 14 Biggest Loser participants had lost an average of 133 pounds after seven months. They followed a plan where 45 percent of their calories came from carbs, 25 from fats, and 30 from proteins.
The Journal of Clinical Densitometry and the Journal of Bone and Mineral Research reported weight loss from the Biggest Loser contestants in their studies. One study showed that 25 women had on average lost 25 percent of their initial body weight after 8 months. The other study showed that 22 men and 27 women lost about the same percentage of body weight after 8 months.
- No food is off limits
- Many success stories
- Many tools available including DVDs, Xbox, and Nintendo Wii games
- Easy to follow
- The Biggest Loser Club costs $39.99 for three months which is pricey
5. Vegan Diet
Vegan diets have been around for a very long time. There is no single defined vegan diet instead, what exists are books written by authors who follow the vegan principles of eating vegetables and fruits.
A review published by Springer that reviewed 12 diet trials shows that those who follow a vegan diet see better results than dieters on other weight loss plans. Moreover, they lose 2 kilograms more on the short term.
The Nutrition Journal published a report of five plant-based diets that found people who followed a vegan diet have low body mass index. Additionally vegan diets were found to improve macronutrients and be more effective for weight loss compared to other diets.
A study by the University of South Carolina analyzed the amount of weight lost from those on a plant-based diet, an omnivorous diet (mix of plant and animal foods), and a vegan diet. At the end of the study, those on a vegan diet lost the most weight –about 16.5 pounds.
This article lists the 15 best vegan diet cookbooks.
- Works for weight loss
- Many recipes
- Easy to start and follow
Now you know the diets that work for women according to scientists. When you follow these diets correctly you can be guaranteed to lose weight by the second week.The DASH diet is the best option for those who cannot live without eating meat products. However, if you are fully committed to weight loss then use the vegan diet because you will lose more weight and it brings other benefits to your body.
Which of these diets that work for women have you tried?