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The Best Diets For Sustainable Weight Loss

salad diet sustainable weight loss

High fat. Low carb. High protein. Low fat. Low calories. High calories. Atkins. Paleo. Keto. With so many diets on the market these days, how does one wade through the research and hype to find a sustainable one?

Most diets result in weight loss—be it a key motivator or simply a side effect of changed consumption behavior. However, not all diets promote sustainable weight loss. We explore a few diets to clear the confusion and determine which diets are more sustainable than others.

Mediterranean Diet

salmon salad mediterranean diet

The Mediterranean Diet is a heart-healthy lifestyle diet that focuses on fruits, vegetables, and healthy fats as well as regular exercise. Its primary benefit is a reduced risk of heart disease and many neurodegenerative disorders. People on this diet can also lose a fair amount of weight, too, because of the recommended fresh foods and physical activity involved. It's important to note that while red wine is recommended, dieters can choose to avoid having any if they wish. Because this diet doesn't cut entire food groups or macronutrients, it can be sustainable for the long-term.

Mediterranean Recipes

This quinoa tabbouleh salad makes for a tasty lunch or dinner option. A fan of Italian food? You can whip up this farro risotto with mushrooms.

Vegetarian Diet

salad vegetarian diet

Many Americans follow a vegetarian diet, but there are different types according to different dietary preferences. A pescatarian diet excludes most meat except for fish, while a vegan diet rules out all animal products. What these diets do have in common is a focus on plant-based foods, which offer a host of benefits, such as a reduced risk of obesity, high blood pressure, and other health concerns.

One drawback to a vegetarian diet is that you'll need to take extra care to make sure your body gets the necessary nutrients. For example, vitamin B12 is most commonly found in animal products, so to supplement your diet, be sure to include vegetarian-friendly sources of B12 such as eggs and yogurt. Keep in mind that finding alternate sources can be more challenging if you're on a vegan diet.

Vegetarian Recipes

For a healthy breakfast, you can prepare a batch of moringa oatmeal—it's a great option for both vegetarians and vegans. If you're seeking a scrumptious snack, try these chocolate goji berry bars. Bonus: they're gluten-free! For more great ideas, check out our full list of vegetarian recipes here.

General Healthy Eating Habits

fruits and vegetables

Each diet has its own principles and benefits to match, but there is no dieting silver bullet. While some can be more effective than others, they may still require some adjustments to fit your lifestyle. There are, however, a few general principles that you can incorporate into your daily life to help you lose a healthy amount of weight:

  • Eat more veggies and fruit
  • Consume an adequate amount of water (11-15 cups)
  • Reduce your salt and sugar intake by consuming fewer processed foods
  • Remember that balance is important; gradual changes will be easier to introduce than making huge alterations to your diet

Following a prescribed set of diet principles may kick start your weight loss. However, sustainable weight loss takes time, commitment, and lots of patience. Dieters need to take small steps every day to eat healthy, get plenty of exercise, and reduce stress to lose weight—and keep it off. Remember to consult a doctor before starting a new dietary plan. Doing so will ensure that it fits your lifestyle, and you'll have the backing of a healthy support system. Good luck and good health!

Finding it difficult to lose weight as you grow older? Here are some reasons why that may be the case and how you can combat those problems.

Photos:, cattalin, Patryk Dziejma, Fargana Ismailova