The best "fast weight loss diet" ranked TOP10 in 2023, and the "ketogenic diet" topped the list!

Introduction: Obesity is a risk factor for a variety of chronic diseases, except exercise, diet pattern is an important factor
affecting the effect of weight loss.
Recently, the U.
S.
News & World Report website selected the "Top 10 Best Fast Weight Loss Eating Patterns in 2023", and the editor compiled and sorted it out to share
with you.

This selection invited 33 experts in diabetes/cardiovascular medicine, nutritionists, weight loss experts and food psychology to comprehensively evaluate
24 different dietary patterns based on the measure of "effective and rapid weight loss".

Scoring criteria: 5 out of 5, 5 very effective, 4 obviously effective, 3 moderately effective, 2 less benefit, 1 ineffective
.

Table 1 Top 10 Best Fast Weight Loss Diets in 2023

First, the ketogenic diet

The ketogenic diet is a high-fat, low-carbohydrate diet pattern that aims to achieve weight loss
by burning fat.

The principle of weight loss is to put the body into a state of ketosis by reducing carbohydrates and consuming fat, and when the body is metabolized, it will mainly rely on fat instead of sugar for energy, at which time fat will be broken down into a substance
called ketone.
However, it should be emphasized that the ketogenic diet has safety risks and needs to be carried out
under the guidance of professionals.

1.
Food selection and pairing

The classic ketogenic diet consists of 90% fat, 6% protein, and 4% carbohydrates, and in recent years the modified ketogenic diet has become more popular:

➤Fat: accounting for 55%~60%;

➤Protein: accounting for 30%~35%;

➤Carbohydrates: accounting for 5%~10%.

Recommended foods: Asparagus, avocado, beef, broccoli, cabbage, carrots, cauliflower, chicken, eggs, fish, lean meats, nuts, olives, olive oil, seeds, spinach, tomatoes, zucchini
.

Avoid/restrict: alcohol, corn, sweets, legumes, cereals, low-fat dairy products, added sugars/sweeteners, sugary drinks, snacks, starchy vegetables (such as potatoes, etc.
).

2.
What changes occur in the body in the first few weeks of starting the ketogenic diet?

➤ Week 1: You may experience carbohydrate withdrawal symptoms, including muscle pain, headache, fatigue, trance, and hunger;

➤ In the second and third weeks: feel better and you will be more comfortable with a low-carbohydrate, high-fat diet;

➤ Week 4: Weight loss may occur, especially with physical activity
.

3.
What are the health risks of the ketogenic diet?

The keto diet is effective for weight loss, but it can come with some health risks, especially in the first week or so
.
These risks include: confusion, mood swings, constipation, abnormal liver and kidney function, malnutrition, etc
.
Therefore, the ketogenic diet needs to be carried out
under the guidance of a professional.

4.
Who is not suitable for the ketogenic diet?

Pregnant women, children, people with certain cancers, heart patients, and high-level athletes should not try this diet, and the metabolic needs of these groups are inconsistent with the macronutrient distribution of the ketogenic diet and can be potentially harmful or even very dangerous, especially for long-term followers
.
In addition, people with kidney or liver disease are not suitable for choosing a ketogenic diet
.

The ketogenic diet also has a significant effect
on insulin and reproductive hormones.
While the ability of diabetics to use the ketogenic diet is controversial, some dietitians advise against it
.
People with diabetes, especially those taking insulin, need to be carefully monitored
.

In conclusion, everyone interested in the ketogenic diet should consult a doctor or registered dietitian to determine if it is suitable
.

Second, the Atkins diet

The Atkins diet, founded by Dr.
Robert Atkins, is also a low-carbohydrate diet
.

1.
Food selection and pairing

To achieve weight loss, the Atkins diet is based on carbohydrate restriction, forcing the body to use stored fat as an alternative source of energy:

➤ Carbohydrates can not eat too much, to avoid excessive energy leading to fat production and storage;

➤ Increase protein intake, such as fish, beef, chicken and pork, can consume 110g to 170g per meal;

➤ You can eat one serving of fat, such as butter, salad dressing, or olive oil at each meal;

➤ Low-carbohydrate vegetables should be chosen as a food supplement, such as spinach
.

Recommended foods: beef, poultry, fish, eggs, butter, salad dressing, eggplant, non-starchy vegetables (such as kale, mushrooms, etc.
), melon, cherries, berries, nuts and seeds can be selected after a two-week induction period
.

Avoid/restrict: Cereals, fruits, milk, yogurt, alcohol, sugary processed foods, legumes, starchy vegetables (such as carrots, potatoes, corn, etc.
).

2.
The four phases of the "Atkins 20 Diet"

➤ Phase 1 (induction phase): The traditional "Atkins 20 Diet Plan" allows for a daily intake of 20g of net carbohydrates
.
Net carbs are calculated by subtracting fiber and sugar alcohols (in grams)
from carbohydrates.
For example, if a food contains 15g of carbohydrates but 5g of fiber, then a net carb is 10g
.
This phase usually lasts two weeks, depending on your weight loss goals
.

➤ The second stage (balanced diet): At the beginning of the second stage, eat 25g of net carbohydrates per day, and gradually increase the total carbohydrate intake according to the rhythm of increasing 5g each time until you find a carbohydrate balance that suits you (30~80g of net carbohydrates per day).

The goal is to add more carbohydrates to your diet, such as vegetables, berries, nuts, and seeds
.
Maintain at this extreme until you are 10 pounds
< your target weight.
</b11>

➤ Phase 3 (Initial Weight Maintenance): Continue to increase your net carbohydrate intake at this stage, increasing by 5-10g each time (fruits, starchy vegetables, and whole grains) until you reach your target weight
.
By the end of this stage, you may consume 80~100g of net carbs
per day.
Maintain the third stage until the target weight is reached and maintained for at least one month
.

➤ Stage 4 (long-term weight maintenance): Most people maintain a net carbohydrate intake of 40~120g/d for the rest of their lives to maintain weight loss
.

3.
What are the health risks of the Atkins diet?

While following the Atkins diet, you may experience symptoms such as fatigue, weakness, headache, nausea and vomiting, constipation, orthostatic hypoglycemia, hypoglycemia, dyslipidemia, halitosis, mood changes, increased risk of colon cancer, kidney stones
, and more.

4.
Who is not suitable for the Atkins diet?

➤ People with a history of kidney disease or kidney stones should avoid high-protein or ketogenic diets, including the Atkins diet
.

➤ Pregnant women should directly enter the fourth stage of long-term maintenance
.

➤ Adolescents and people with diabetes or prediabetes should consult their doctor
before starting a diet plan.

➤ People who have decreased bone density or have been diagnosed with osteoporosis should avoid this pattern
.

➤ Athletes need carbohydrates to provide energy, so this diet is not recommended
.

Third, the Nutrisystem diet

Nutrisystem is a commercial systematic weight loss diet model, and related companies will develop weight loss packages, regularly providing pre-packaged and portioned meals and snacks
.
Under this outsourced food management service, consumers do not need to think about portion control, meal preparation or meal timing, but may get tired of this relatively fixed model
.

OPTAVIA DIET

OPTAVIA is an updated version of the Medifast diet, a low-carbohydrate, low-calorie-based diet that relies heavily on prepackaged foods called "fuelings
.
" The OPTAVIA diet provides the "fuel" with the same macronutrients as the original Medifast product, but without artificial colors, flavors or sweeteners
.

SlimFast diet

The SlimFast diet, which has been around since 1977, is essentially a diet pattern based on meal replacement products (such as shakes, smoothies, and bars) and is best suited for those who need to lose about 20 pounds, often taking 8 to 10 weeks, and most people may struggle to stick to it for
longer.

Taking the "Quick Weight Loss 1-2-3 Plan" as an example, "1" represents eating only one normal calorie meal (500~600 kcal) a day; "2" means eating two alternative meals a day; The "3" means eating three snacks
a day.

Jenny Craig's diet

The Jenny Craig Diet is a structured dietary pattern offered by related companies that involves prepackaged foods, calorie control, and fat control to promote healthy eating, active lifestyle, and behavior change
.
From day one, a personal trainer will guide you throughout the process, telling you how much to eat, how to balance your diet and how to maintain your weight
.

7.
Mayo Clinic Diet

At the heart of the Mayo Clinic diet is the replacement of bad habits with good eating habits, such as a ban on eating in front of the TV and only fruits and vegetables
for snacks.
In the Mayo Clinic eating pattern, fruits and vegetables are at the bottom of the pyramid, the largest proportion should be consumed, and healthy eating as a lifelong habit that was not originally developed for people with diabetes can bring associated benefits
.

Recommended foods: Vegetables and fruits are at the heart of this dietary pattern and can be eaten "as you want"; Whole grains are lower in calories and are recommended
.

Prohibitions / restrictions: do not consume sugar for the first 2 weeks (except for natural sugars contained in fruits); You can eat fish, white meat, and fat-free dairy products, but not too much
.

South Beach Diet

At its core, the "South Beach Eating Pattern," proposed by cardiologist Arthur Agatston, was a 2003 choice of "good" carbohydrates and fats
.

Low glycemic index carbohydrates will help keep blood sugar levels stable and increase feelings of
fullness after meals.
Avoid foods with a high glycemic index, such as foods
that contain a lot of refined carbohydrates, including sugar.
Avoid trans fats and omega-6 vegetable oils, and encourage foods like olive oil and avocados, which contain healthier monounsaturated fats
.

Volumetric diet

Pioneered by nutrition professor Barbara Rawls, the Volumetrics diet allows weight loss to "indulge" from time to time, such as an occasional late-night snack or restaurant
.
The Volumetrics diet divides foods into 4 broad categories based on food energy density:

➤ Class 1 is "foods with very low density", including non-starchy vegetables, some fruits, skim milk, broth, etc.
;

➤ The second category is "low-density foods", including starchy vegetables, some fruits, grains, low-fat meats, legumes, etc.
;

➤ Class 3 is "medium-density food", including meat, cheese, pizza, salad dressing, ice cream and cakes, etc.
;

➤ Category 4 is "high-density foods", including biscuits, potato chips, chocolate, candy, butter and various types of fats
.

This diet recommends that people eat more foods in groups 1 and 2, control their intake of food group 3, and strictly limit their intake
of food group 4.

10.
WW diet

The WW (Weight Watchers) diet pattern is essentially a fractional diet
.
Weight Watchers, a weight-loss consultancy, has created a unique methodology, and unlike the usual way of calculating food caloric values or strictly restricting the intake of specific foods, Weight Watchers scores nearly 40,000 foods — the higher the saturated fat and sugar content of the food, the higher the score, and the higher the protein content, the lower
the score.

What participants need to do is to refer to the Smart point system (according to basic information such as gender, weight, height and age) for you to tailor the total daily diet score for eating, that is, as long as the score of food eaten in a day does not exceed the total score given by the smart point, weight loss people can choose food according to their mood, if the food score eaten that day exceeds the upper limit, you need to exercise to consume excess calories
.

Source: https://health.
usnews.
com/best-diet/best-fast-weight-loss-diets

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