Do you have a body transformation challenge in your mind to achieve in the coming New Year 2023 naturally by resorting to diet and lifestyle modifications? Well, you are not alone. Several obese and overweight individuals around the world plan to set and achieve fitness goals as they welcome the year delightfully. Making dietary modifications and adhering to a weight loss diet plan is a challenge for many. Additionally, while making efforts to succeed in your aimed body transformation challenge, it is necessary to achieve sustainable weight loss that also promotes good health. Consulting certified dietitians and nutritionists to receive a customized diet and healthy yet fast ways to lose weight can help. While there exists a plethora of diet plans to lose weight, choosing healthy, result-oriented ones can help you shed those extra kilos effectively. Here’s a list of outstanding diet plans that can help you achieve your New Year resolution weight loss targets.
5 Diet Plans That Help You Achieve Weight Loss Goals in 2023:
Before you begin with any diet plan for weight loss, make sure that you have set realistic goals. Instead of targeting massive and rapid weight loss in a few days, aim at achieving modest and sustainable weight loss goals that would last longer and also help improve your health. While choosing one of the diet plans listed below, go for one which suits your food and lifestyle preferences. This can help you stay adhered to it for a long span. While you follow any of these diet plans, make sure you stay active by practicing moderate exercises. A nutritious diet plan along with regular physical exercises can work wonders in helping you enjoy sustainable weight loss benefits. Find below a list of result-oriented diet plans to choose the one that fits your preferences the best.
This popular and healthy diet plan helps improve your overall health, promotes wellness, increases longevity, and helps in disease prevention. It involves the intake of whole grains, fresh fruits, vegetables, lentils, fish, olive oil, and nuts. This diet plan also restricts the intake of refined grains, added sugar, trans fats, processed meats, and other highly processed foods. Regular exercise when following a Mediterranean diet helps enhance weight loss results.
Health Benefits: The Mediterranean diet encourages the intake of ample anti-oxidant-rich foods that help minimize oxidative stress and fight inflammation naturally. On top of that, the Mediterranean diet is effective in reducing the risk of chronic ailments, such as certain cancers and diabetes. The best part is that the Mediterranean diet is not very rigid. It is easy to follow. It simply focuses on eating fresh and whole foods.
The DASH diet
Another easy-to-follow diet that you can count on in 2023 to lose weight is the DASH diet. This diet aims at treating or preventing high blood pressure. The word DASH stands for Dietary Approaches to Stop Hypertension, and it focuses on the intake of plenty of vegetables, whole grains, fruits, and lean meats. This healthy diet is low in salt and restricts the intake of fats, added sugar, and red meat. This diet plan comprises the intake of specific portions of different food groups, based on your daily calorie intake. For instance, you may eat five servings of fruits and vegetables each, about seven servings of whole grains, and a couple of servings of low-fat dairy products and lean meat each. Also, you may snack on nuts and seeds twice or thrice a week. The DASH diet helps reduce body fat percentage and enables you to lose weight while preserving your muscle strength. By consulting a certified dietitian, you can a customized DASH diet tailored to your preferences.
Health Benefits: This diet helps reduce blood pressure levels and several risk factors responsible for heart disease. Also, it lowers your chances of developing type 2 diabetes, stroke, colorectal cancer, and breast cancer. It also lowers the risk of depression and helps fight depression in people battling the condition.
Plant-based Diets (Vegetarian and Vegan Diets)
If you are looking for a plant-based diet for your New Year resolution weight loss goals, you can resort to a vegetarian or vegan diet. It focuses on consuming nutritious plant-based foods and restricts animal products for health, environment, and ethical reasons. A vegetarian diet prohibits the intake of all kinds of meat but lets you have dairy products; while a vegan diet restricts all animal products that include dairy products and other related by-products such as honey. These plant-based diets focus on:
- The intake of proteins from plants instead of that from animals.
- Consuming whole grains, fruits, legumes, seeds, vegetables, and nuts.
- Eat natural forms of foods, fresh, such as whole foods and raw fruits. Avoid highly processed foods.
- Regulating the intake of sugar and sweets
You get all nutrients from plants; so, these plant-based diets are quite reliable and effective in achieving weight loss goals.
Health Benefits: The plant-based diet helps improve your heart health, lowers the risk of diabetes, reduces blood pressure, and improves your metabolism while you lose weight. So, it’s a great solution for getting in shape with improved health in 2023.
Weight Watchers Diet
Another worldwide known weight loss diet plan that can help you achieve your fitness targets in 2023 is Weight Watchers Diet. It emphasizes slow and steady weight loss and offers you sustainable weight loss benefits. Being simple and flexible, you can practice it easily. So, it’s one of the best ways to lose weight. It does not restrict any food groups but limits energy to achieve desired weight loss healthily. You lose 0.5 to 1 kg every week and enjoy sustainable weight loss. Weight Watcher’s diet assigns a value to different foods and beverages based on their calorie, fiber, and fat contents; thereby functioning healthily on a point-based system. As it does not restrict any food groups, you consume foods from all groups in the right, required quantity by sticking to your daily point allowance and it helps you experience long-lasting weight loss.
Health Benefits: It promotes sustainable weight loss and you experience improved health. People with hypertension, diabetes, high cholesterol, and even heart disease can follow it and experience improved health. Also, individuals with food allergies and other dietary restrictions can follow it to achieve weight loss. It promotes hydration and improved sleep.
This is another promising diet that you can go for to accomplish your weight loss targets in 2023. The name signifies Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines the various aspects of DASH and Mediterranean diets to develop a dietary plan emphasizing improving brain health. It does not stress a strict meal plan but encourages the intake of fresh produce and 10 nutritious foods offering you brain health benefits. Every week, you may have six or more servings of nutritious green leafy vegetables, five or more servings of healthy nuts, and a serving of non-starchy vegetables. Other healthy foods that you can eat multiple times every week while following a MIND diet include whole grains, berries, fish, beans, poultry, and olive oil. It limits the consumption of red meat, butter, sweets, cheese, and fried food. So, you enjoy improved health as you get in shape.
Health Benefits: Following MIND not only promotes weight loss but also minimizes your risk of developing Alzheimer’s disease. It is quite effective in enhancing your cognition. In elderly individuals, this diet helps improve resiliency and slow cognitive decline. MIND diet helps delay the onset of Parkinson’s disease.
So, if you are looking for one of the best ways to lose weight and gain health in the New Year 2023, opt for one of these promising weight loss diet plans. Consulting certified nutritionists and dietitians, such as health experts at Health Total, can help you achieve your weight loss goals with a customized diet that suits your dietary and lifestyle preferences the best. Our well-planned diet not only helps you get in shape but also nourishes you with essential nutrients, boosts your immunity, lowers the risk of various diseases, and improves your overall health. So, waste no time, get in touch with us at Health Total, and embark on your body transformation challenge for the New Year with our personalized weight loss diet plan.
Sign up for a FREE consultation with Health Total experts to get more tips on fast ways to lose weight and gain health with diet or managing any other health condition. Call toll-free at 1-800-843-0206 and book an appointment!