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The best diet plan for weight loss and maintenance by 2024

Weight loss and maintenance techniques based on evidence-based diets are necessary, as obesity has emerged as a major global public health concern. The various aspects that affect weight management include the type and quantity of food consumed as well as the time of meals. Based on these three factors, we found evidence-based dietary regimens for managing weight in this review. The primary driver of weight reduction is an energy deficit. It has been suggested that people follow a low-calorie, low-fat, or low-carb diet; nevertheless, in certain situations, a very-low-calorie diet is necessary for a brief amount of time. Diets based on macronutrient composition, like the high-protein or ketogenic diets, may be taken into consideration in certain situations, while it's unclear what the long-term benefits and possible hazards are. Timing of meals is crucial for controlling weight, and eating a higher-calorie breakfast along with an overnight fast may help avoid obesity. There isn't a single optimum weight control approach, according to our research. As a result, weight reduction and maintenance plans should be customized, and medical professionals should select the most effective plan in accordance with patient preferences.

OVERVIEW

Over 650 million persons globally suffer from obesity, and throughout the last 50 years, the condition's prevalence has grown significantly.1. One of the most significant global public health issues today is obesity, which is closely linked to depression, osteoarthritis, cardiovascular diseases such as myocardial infarction & stroke, type 2 diabetes mellitus, and certain cancers like breast, ovarian, prostate, liver, kidney, and colon cancer.

Researchers, nutritionists, and medical professionals have all debated the subject of ideal diets for managing weight, as has the general public.4,5 A meta-analysis of many diet plans revealed that macronutrient composition was the main factor influencing weight loss after calorie restriction Six After examining the impact of popular diets without calorie objectives, another study found that after six months, the Atkins diet produced weight loss that was clinically relevant.7. On the other hand, after a year, a different assessment found that the Atkins, Weight Watchers, and Zone diets produced modest and comparable long-term weight loss.8 Time-restricted eating and intermittent fasting have gained popularity recently and appear to be useful strategies for weight loss.9. Still, a number of questions are unresolved. Is it possible to lose and maintain weight with a high-protein diet? Can you burn fat on a ketogenic diet? Do carbs make you get more belly fat? Can someone lose weight by fasting intermittently? The current state of confusion about diets has been exacerbated by new dietary knowledge because there are conflicting diet plans and no established guidelines about the best diet for weight loss.

Obesity is influenced by biological, psychological, and obesogenic circumstances.10 It is difficult to change obesogenic conditions, such as social determinants, cultural norms, and food supply chains. As a result, nutritional therapies continue to be the mainstay of weight-control plans, while surgical and pharmaceutical interventions also seek to enhance dietary management.

Diets are shaped and affected by many elements, particularly when it comes to managing weight. The main elements of weight-management techniques, however, are meal time, food type (macronutrient content), and meal quantity. Based on these elements, we address a number of nutritional therapies for weight loss and weight-loss management in this study.

Low-calorie diet vs. very-low-calorie diet

The key component of diets for weight loss and weight-loss maintenance is an energy deficit. Under the calories-in, calories-out model, dietary management has focused on the concept of eat less, move more, and patients have been advised to consider and calculate their calorie balance whenever they eat., energy intake and energy expenditure are dynamic Step influenced by body weight and influence each other. Thus, interventions aimed at creating an energy deficit through the diet are countered by physiological adaptations that resist weightloss.

A low calorie diet involves consumption of 1,000–1,400 calories per day, deficits of 500–750 calories per day have been used for weight loss and are recommended by many obesity societies and guidelines.12-15 Low-calorie diets typically restrict fats or carbohydrates neither of which has been determined to be more important for weightloss if only a calorie deficit occurs. The 2018 the Diet Intervention Examining The Factors Interacting with Treatment Success  study found no significant differences in weight loss Coffee between low-fat and low-carbohydrate diets. However, meal planning and preparation take effort & weightloss maintenance requires a sustained low-calorie diet. metabolic adaptations to decrease energy expenditure can lead to a plateau with this type of diet, which individuals may misinterpret as “failure” due to “lack of willpower.”

Traditionally a very-low calorie diet , which provides <800 kcal a day is not recommended for routine weight management and should only be used in limited circumstances along with medical monitoring according to obesity guidelines.12 However, a recent review suggested that a very-low-calorie diet used in combination with behavioral programs can provide greater long-term weight loss than behavioral programs alone, and that it is tolerable and has few adverse effects.17 Additionally, a very-low-calorie diet with meal replacement is effective for achieving diabetes remission in individuals with obesity lasting for at least 2 years.18,19 Another form of the the very-low-calorie ketogenic diet —has been proposed as a promising option for significant weight loss in a short duration of time and stability for 2 years.20 The very-low-calorie diet consists of very-low-calorie (<700–800 kcal/day) and low-carbohydrate (<30–50 g/day) intake along with adequate protein consumption (equivalent to 0.8–1.2 g/day/kg of ideal body weight) for a short period, followed by a gradual switch to a low-calorie diet. The very-low-calorie diet program is recommended by the Italian Society of Endocrinology in cases of severe obesity, sarcopenic obesity, obesity associated with T2DM, hypertriglyceridemia, and hypertension.21 However, this program is contraindicated in pregnant women; those with type 1 diabetes mellitus, kidney failure, or cardiac arrhythmia; and older patients with frailty.

Very-low-calorie vs. low-calorie diet Energy deficits are crucial to weight loss and maintenance diets. The "calories-in, calories-out" model, which emphasizes "eat less, move more," encourages patients to assess their calorie balance prior to eating. Body weight, on the other hand, influences energy intake and expenditure, which both affect one another. 11 Physiological adaptations that resist weight reduction oppose diet regimens that create an energy deficit.

A low-calorie diet involves 1,000–1,500 calories per day; several obesity societies and standards propose 500–750 calories per day for weight loss. 12-15 At a calorie deficit, low-calorie diets restrict lipids or carbohydrates, although neither is more crucial for weight loss. The 2018 Diet Intervention Examining The Factors Interacting with Treatment Success study demonstrated no weight reduction differences between low-fat and low-carbohydrate diets. To maintain weight loss Java Burn, meal planning and preparation involve work and a low-calorie diet. Metabolic adaptations to lower energy expenditure could cause a plateau on this diet, which some may mistake for "failure" due to lack of willpower.

Traditional very-low calorie diet (<800 kcal/day) are not suggested for routine weight control and should only be used in limited conditions with medical monitoring, following obesity guidelines. A recent study found that combining a very-low calorie diet with behavioral interventions can lead to longer-term weight loss and be manageable with few side effects. A very-low calorie diet with meal replacement can also help obese people achieve diabetes remission for two years. The very-low-calorie ketogenic diet may be a viable alternative for rapid weight loss and 2-year stability. The very-low calorie diet involves a short-term very-low-calorie (<700-800 kcal/day) and low-carbohydrate (<30-50 g/day) diet with adequate protein intake (0.8-1.2 g/day/kg of ideal body weight), followed by a progressive move to a low-calorie diet. The Italian Society of Endocrinology recommends very-low calorie diet for extreme obesity, sarcopenic obesity, type 2 diabetic mellitus, hypertriglyceridemia, and hypertension. However, pregnant women, people with type 1 diabetic mellitus, kidney failure, cardiac arrhythmia, and frail older patients should not use this program.

Replacement meals

Soups, smoothies, bars, and portion-controlled ready-made meals are meal replacements. Meal replacements replace one or more meals to reduce calorie intake. Meal replacements help control calories since people often overestimate or underestimate meal calories. A systematic analysis found that meal replacement helped lose weight by –2.22 to –6.13 kg compared to support-only diets. Meal replacements are convenient and affordable, but they rarely maintain weight loss.

Evidence suggests that an energy deficit is the most essential element in weight loss, but metabolic adaptations to lower energy intake can also lower energy expenditure. As a result, energy deficit induction necessitates long-term strategies. very-low calorie diet and meal replacement diets can assist if typical low-calorie diets fail or significant weight loss is required.

Low-fat diet

Because a gram of fat contains more calories than carbohydrates or protein, limiting fat consumption is a common weight management technique. Diets with low fat content range from very low (≤10%) to moderate (≤30%) calories from fat and <7%–10% saturated fatty acids. However, randomized trials have shown that fat reduction does not maintain weight loss better than other diets. A meta-analysis found no advantage to low-fat diets for long-term weight loss.

In another study, obese people who followed a low-fat diet had lower non-HDL cholesterol but higher triglycerides and lower HDL cholesterol. Another review found that high-fat, saturated-fatty acid diets may harm the gut flora and metabolic health. Large amounts of energy-dense, saturated-fatty acid-rich meals can produce gut dysbiosis, obesity, and low-grade chronic inflammation. When combined with total calorie restriction, diets low in saturated fatty acids and high in good-quality fat and fiber can help obese people lose weight and prevent some cancers, including colorectal and breast cancer.

A low-carb diet

Weight rebound after weight loss is common and may feel inevitable, even though an energy deficit is the best approach to losing weight. Thus, academics and healthcare experts are interested in alternative diets for weight loss and maintenance.

Many randomized controlled trials have employed low-carbohydrate diets to manage type 2 diabetes and lose weight. On a low-carb diet, healthy adults should obtain 45%–65% of their daily energy from carbohydrates. The range is 50–130 g/day, or 10%–45% total energy from carbohydrates. Carbohydrate intake <10% (20-50 g/day) can lead to nutritional ketosis, known as a ketogenic diet. To maintain lean body mass, daily protein intake is 0.8–1.5 g/kg of ideal body weight.

A comprehensive review and network meta-analysis of 14 macronutrient diets found that most caused modest weight loss over 6 months but no cardiometabolic improvement after 12 months. A evaluation of macronutrient pattern-based diets without calorie limits found that the Atkins diet, which is low in carbs and rich in protein, caused clinically significant weight loss at 6 and 12 months. Recent research found that the Mediterranean diet had the strongest and most consistent weight loss and cardiometabolic effects. Protein consumption is crucial in calorie restriction to maintain muscle mass, regardless of diet.

Ketogenic diet

The ketogenic diet involves a significant decrease in carbohydrate intake (<50 g/day) and a higher proportion of protein and fat. Ketogenic diets may reduce appetite and enhance lipolysis, which may boost fat metabolism and have the same thermic effects as proteins. Some carbohydrate-restricted regimens, such as the Atkins diet, limit carbohydrates without restricting protein or fat, while others allow moderate protein and fat intake.

One study found that ketogenic diets had inconsistent effects on LDL-C and were not better for weight loss. 37 Ketogenic diets may treat type 2 diabetes, polycystic ovarian syndrome, cardiovascular disease, and neurological illnesses by suppressing hunger during calorie restriction. Pregnant women, type 1 diabetics, kidney failure, cardiac arrhythmia, and frail senior people should avoid ketogenic diets.

High-protein diet

High-protein diets are popular for weight loss since they increase satiety and reduce fat mass. The recommended daily protein intake for adults is 46–56 g or 0.8 g/kg of ideal body weight. If protein intake surpasses 0.8 g/kg/day, it's high-protein. High-protein diets typically include 30% of daily calories or 1–1.2 g/kg of ideal body weight protein. The Atkins diet, which is a non-energy-restricting, low-carb, high-protein, high-fat diet, is popular. 45 Protein-rich diets with moderate carbohydrate intake have also improved metabolic markers. 46 Diets high in protein can help avoid weight gain. Satiety is greatest with high-protein diets, which reduce energy consumption and aid weight loss.

Diet-induced thermogenesis—increased energy expenditure from nutrition processing—is highest for protein. High-protein diets enhance gut neuropeptides, including glucagon-like peptide-1 and cholecystokinin, which cause satiation. These diets may help maintain lean body mass during weight loss. A meta-analysis found that protein supplementation helps adults and older adults maintain lean body mass, although muscle strength and synthesis were unclear.

Research suggests that high protein and fat intakes may increase the risk of type 2 diabetes. Protein diets may also damage the kidneys due to protein-induced acid loads such as sulfuric acid from methionine and cysteine oxidation. In healthy people, high-protein diets do not affect kidney function, but they raise blood urea and urine calcium excretion, which may increase kidney stone risk. Red meat protein may raise the risk of chronic kidney disease, whereas low-fat dairy, fish, and shellfish may not. Fruit and vegetable proteins may be renal protective. Obese individuals should rigorously control their long-term high-protein intake, especially from animal sources, as obesity is associated with chronic renal disease and subclinical chronic kidney disease.

Eat a low-glycemic index diet.

The glycemic index classifies foods based on their impact on blood glucose levels, comparing them to 50 g of pure glucose absorption. A low-GI diet emphasizes replacing high-GI meals with low-GI ones. The low-glycemic index diet does not ban any items, but it does recommend replacing white bread, bagels, cereals, mashed potatoes, spaghetti, and noodles. The low-glycemic index diet helps manage type 2 diabetes and lose weight. One study found no weight differences between overweight adolescent girls on low-glycemic index diets versus a healthy, nutritious diet. The low-glycemic index diet does not include daily fat, protein, or fiber recommendations.

Nordic diet

The new Nordic diet includes unprocessed whole grains, high-fiber vegetables, fish, low-fat dairy, lean meat (beef, swine, lamb), beans, lentils, fruit, dense breads, tofu, and skinless fowl. This diet encourages eating more plants and less meat, as well as more marine, lake, and wild foods. This diet is abundant in fiber and omega-3 fats from whole, minimally processed foods. A systematic review found that the Nordic diet improved weight. These foods may not be accessible or affordable for everyone, making the diet challenging to maintain.

Vegetarian diet

There are several health benefits to eating vegetarian. These diets reduce ischemic heart disease, type 2 diabetes, and cancer risk. Glycemic control, blood pressure, and inflammatory indicators can improve with vegetarian diets. This diet excludes meat, fish, and poultry, yet lactovegetarians and lacto-ovo-vegetarians follow it. Dietary recommendations support vegetarianism. A systematic review found that vegetarian diets cut mean body weight; however, studies are scarce and poor. This diet lacks omega-3s, as it eliminates fish and seafood.

CONCLUSION

There is no perfect weight control plan, although evidence-based methods exist. Cutting calories is the most important element in weight loss. The first dietary technique involves consuming low-calorie meals, particularly those associated with low-fat or low-carbohydrate diets. However, aside from energy deficit, macronutrient composition-based diets appear to be similar. Weight loss greatly affects cardiometabolic variables. As in the Mediterranean diet, eating more fruits, vegetables, and healthy fats can help you lose and maintain weight. Protein also aids weight loss maintenance.

Based on the physiologic time, eating breakfast and avoiding late-night meals are vital for weight loss and metabolic health. Other weight-loss and maintenance methods include time-restricted eating and intermittent fasting. We recommend a lifetime of low-calorie eating. Long-term weight management requires a sustainable diet. Healthcare practitioners should engage with patients before determining the best diet strategy because weight loss and maintenance depend on patient preferences and long-term diet adherence.

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