There is no one-size-fits-all diet. Different people like different foods, and evidence shows dieting works only when the dieter follows a meal plan that includes foods he or she likes.
The idea is not to pick healthy foods that rub your taste buds the wrong way (because then you’ll not stick to the diet for long) but foods that are healthy and that you find tasty.
Here are two meal plans scientifically proven to work. Both include a detailed list of foods that you can choose from and names of foods you should avoid.
1. Low-carb, Real Food Based Diet
This healthy weight loss diet is ideal for those who want to lose weight and improve heart health. It is based on real, unprocessed foods with low-carb content.
Foods to Eat
- Fish (salmon, haddock, and trout)
- Eggs (pastured or Omega-3 eggs are most beneficial)
- Meat (lamb, beef, pork, and chicken)
- Fruits (oranges, pears, apples, strawberries, and blueberries)
- Vegetables (broccoli, carrots, spinach, cauliflower)
- Nuts and seeds (walnuts, almonds, and sunflower seeds)
- Fats and oils (olive oil, cod fisher oil, coconut oil, butter, and lard)
- High-fat diary (yogurt, butter, cheese, and heavy cream)
Maybe Eat
If your aim is not to lose weight and are healthy and active, you can add some carbs to your diet.
- Legumes (pinto beans, black beans, and lentils)
- Non-gluten grains (oats, rice, and quinoa)
- Tubers (potatoes and sweet potatoes)
If you want, you can enjoy these in moderation:
- Dark Chocolate (opt for organic brands with high cocoa percentage)
- Wine (dry wines without added sugars is better)
In moderation, dark chocolate may be beneficial to health because of its high antioxidant content. Having said that, dark chocolate can impede your progress if you take it in high amounts, and so could alcohol.
Drink
- Water
- Coffee
- Tea
- Carbonated soda that doesn’t contain any artificial sweeteners
What Not to Eat
- Sugar (fruit juices, soft drinks, ice-cream, and candies)
- Gluten Grains (wheat, barley, spelt, and rye)
- Artificial Sweeteners (sucralose, saccharin, aspartame, acesulfame potassium, and cyclamates)
- Highly-processed foods
- Vegetable- and Seed oil rich in omega-6 (cottonseed oil, safflower oil, soybean oil, grapeseed oil, canola oil and corn oil)
2. Mediterranean Diet
More than one study has linked Mediterranean diet with weight loss and reduced risk of cardiovascular disease.
There is no one right way to plan this healthy weight loss diet. People in different Mediterranean countries eat different foods. The foods prescribed and proscribed here are based on diets which studies have showed to provide weight-loss benefits.
Foods to Eat
- Fruits (bananas, apples, pears, grapes, figs, strawberries, dates, peaches, and melons)
- Vegetables (broccoli, tomato, onions, cauliflower, cucumbers, spinach, kale, and Brussels sprouts)
- Nuts and Seeds (macadamia nuts, cashews, almonds, hazelnuts, walnuts, pumpkin seeds and sunflower seeds)
- Legumes (lentils, beans, peas, peanuts, and chickpeas)
- Whole Grains (brown rice, whole oats, rye, corn, barley, whole grain bread, whole wheat, pasta, and buckwheat)
- Tubers: (yams, turnips, sweet potatoes, and potatoes)
- Poultry (duck, chicken, and turkey)
- Fish and Seafood (sardines, salmon, tuna, trout, shrimp, clams, crabs, oysters, mackerel, and mussels)
- Eggs (chicken, duck, and quail eggs)
- Herbs and spices (basil, garlic, rosemary, nutmeg, sage, pepper, and cinnamon)
- Healthy Fats (olive, extra virgin olive oil, avocado oil, and avocados)
Drink
The go-to beverage in this diet is water. The Mediterranean diet includes red wine in moderate amounts, one glass a day. However, drinking red wine is not compulsory.
Tea and coffee are also acceptable but not sugar-rich juices and beverages.
What Not to Eat
- Added sugar (table sugar, soda, ice-cream, and candies)
- Trans fats (found in processed foods and margarine)
- Refined grains (white bread and foods made using refined wheat)
- Processed meat (hot dogs and processed sausages)
- Refined oils (canola oil, soybean oil, and cottonseed oil)
A Few Pointers
The Mediterranean diet followed in scientific studies includes a lot of plant foods and relatively fewer animal foods. Having said that, seafood and fish should be eaten at least two times a week.
You are not your friend and your friend is not you. The diet that worked for him may not work for you and vice-versa. Different people have different food preferences; pick a diet that you’ll enjoy and can stick to.