Which diets work

Whereas vegetarian eschews meat, a flexitarian diet allows you to add small amounts of animal products, like meat, poultry, or fish, for additional protein and satisfaction. Only 1 in 10 people are eating the recommended amount of fruit and vegetables in the U. Reducing but not necessarily eliminating how much meat you eat is generally a positive. For instance, one review of 25 studies published in December in the journal Frontiers in Nutrition found that semi- vegetarian diets were associated not only with weight loss but also with health benefits such as lower blood pressure and a reduced risk of type 2 diabetes.

Intermittent fasting IF is an increasingly popular way to lose weight fast — and it seems as if more people are becoming interested in it, says Goodson. The approach involves extended periods of not eating, and there are several ways to tackle it.

For instance, some people fast for two days out of the week called , which involves eating very little on fast days , while others set a specific eating window like 16 hours fasting, 8 hours feeding.

While research on this approach is still in its infancy, there is some evidence that it may help people lose weight, at least in the short term, per the Harvard T. Chan School of Public Health.

You really have to understand your needs and your schedule to know if it will work for you. Goodson also worries about athletes who are training in the morning. That said, Goodson may recommend it in certain situations, such as if you are an overweight person who is at risk for diabetes. If you have diabetes and are taking insulin to manage your condition, ask your doctor if IF is safe for you before starting.

The increasingly popular carnivore diet requires eating mostly meat along with some eggs and fat, like cheese. That includes fruit and veggies, which are known to promote weight loss and help fight disease.

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