Losing weight fast can be challenging, but not impossible. There are many diets that claim to help you shed pounds quickly, but some are more effective, safe, and sustainable than others. In this article, we will review some of the best diets for fast weight loss in 2024, based on scientific evidence and expert opinions.
What makes a diet good for fast weight loss?
A good diet for fast weight loss should meet the following criteria:
- It should create a calorie deficit, which means you burn more calories than you consume. This can be achieved by reducing your portion sizes, choosing lower-calorie foods, or increasing your physical activity.
- It should preserve your muscle mass, which helps maintain your metabolic rate and prevent weight regain. This can be achieved by eating enough protein, lifting weights, or doing high-intensity interval training (HIIT).
- It should keep you satisfied, which prevents hunger and cravings. This can be achieved by eating foods that are high in fiber, water, volume, or protein, or by following an eating pattern that suits your preferences and lifestyle.
- It should provide adequate nutrition, which supports your health and well-being. This can be achieved by eating a variety of foods from different food groups, or by taking supplements if needed.
What are some of the best diets for fast weight loss in 2024?
- Keto diet: This is a very-low-carb, high-fat, moderate-protein diet that puts your body into a state of ketosis, where it burns fat for fuel instead of glucose. This can help you lose weight quickly, as well as improve your blood sugar, insulin, and appetite hormones. However, it can also cause side effects such as keto flu, bad breath, constipation, and nutrient deficiencies. You should consult your doctor before starting this diet, especially if you have diabetes, kidney disease, or heart disease.
- Atkins diet: This is a low-carb, high-protein, moderate-fat diet that restricts your intake of carbs, especially refined and processed ones, and allows you to eat unlimited amounts of protein and fat. This can help you lose weight fast, as well as lower your blood pressure, cholesterol, and triglycerides. However, it can also cause side effects such as headaches, fatigue, nausea, and constipation. You should monitor your ketone levels and drink plenty of water while on this diet.
- Zone diet: This is a low-carb, high-protein, moderate-fat diet that aims to balance your hormones and reduce inflammation by following a specific ratio of macronutrients: 40% carbs, 30% protein, and 30% fat. This can help you lose weight fast, as well as improve your mental and physical performance. However, it can also be difficult to follow, as it requires measuring and weighing your food and calculating your macronutrient ratios. You should also avoid processed foods and added sugars while on this diet.
- Volumetrics diet: This is a low-calorie, high-fiber, high-water diet that focuses on eating foods that have low energy density, meaning they have few calories per gram, such as fruits, vegetables, soups, and salads. This can help you lose weight fast, as well as keep you full and hydrated. However, it can also be time-consuming, as it requires preparing and eating large volumes of food. You should also limit your intake of foods that have high energy density, such as fats, oils, nuts, and sweets.
Atkins, Zone and Volumetrics diet blog posts are coming soon.
Melissa Ryder