The Best Weight Loss Method for Lasting Results

Help in the jungle of diets

While the confusion about what to cut out on the way to the desired figure is increasing, scientists have been in agreement for years about what the body absolutely needs to lose weight.

A major expert ranking helps us navigate through the jungle of diets and crowns exactly one way of eating as the winner year after year. The criteria used for this ranking are: easy implementation, promotion of long-term weight loss, and positive effects on health.

And once again, a dietary concept has prevailed, which researchers at Harvard University have been recommending for years and which is actually not a diet at all.¹

By the way: The English word "diet" not only means "diet", but is also often equated with "nutrition".

Results of the Diet Rankings: These are the top three diets

1. The Mediterranean Diet:

Once again, the Mediterranean diet has been ranked as the number 1 best diet. The special thing: It is not a diet in the traditional sense - and perhaps that is precisely the secret of its success. This way of eating corresponds to the traditional diet of Mediterranean countries such as Greece or Spain with plenty of freshly prepared plant-based foods, healthy olive oil, and a wide variety of vegetables, herbs, spices, and fruits. Instead of animal proteins, there are plenty of plant-based proteins in the form of legumes (lentils, beans, and chickpeas) on the menu, or meat is replaced by fish. Meals are mainly freshly prepared, there is rarely any convenience food, and sugary foods are limited to a small dessert. There are no prohibitions, and a carafe of water is on the table for every meal. And occasionally, a glass of wine. Harvard studies also confirm the effectiveness of this way of eating for weight loss as well as its protective effect on the heart and circulation, especially compared to low-fat and low-carb diets.

2. DASH Diet:

In addition to the Mediterranean diet, the DASH diet or DASH eating has been considered one of the healthiest worldwide by medical professionals for years. This is strongly based on the principles of the Mediterranean diet, with an additional focus on eating low-salt. The term stands for "Dietary Approach to Stop Hypertension," comes from English, and "Hypertension" stands for high blood pressure. The DASH diet was originally developed as a healthy way of eating to combat high blood pressure. And what is good for high blood pressure often helps with shedding extra pounds. If you want to lose weight healthily and lower your blood pressure, learn more about the DASH diet and its dietary rules here.

3. Flexitarian Diet:

The Flexitarian Diet is also not a classic diet, but rather a balanced, plant-based diet with only small amounts of meat consumed. Here, the health effects of a plant-based diet are combined with a certain flexibility in everyday life, which helps to maintain this way of eating in the long term. An advantage over the purely vegetarian diet, which ranked 9th. The Flexitarian Diet scored very well in the weight loss category. Because a plant-based diet with few processed foods is also a very low-calorie diet that allows you to feel full.

These diets end up at the bottom of the list

Two low-carb diets also land far back, where carbohydrates are greatly reduced: the Atkins and the Keto Diet. Both concepts rely on a high protein diet. They are trending and promise quick results. However, in order to compensate for the lack of carbohydrates in the diet, the body mobilizes its own reserves in the liver and muscles. In doing so, the body also mobilizes a lot of water. This means that the lost kilos are partly due to water loss.

Low-carb concepts have been controversial for a while. One reason is the high amount of often animal protein and fat consumed with this diet. These substances accumulate in the blood vessels, promoting cardiovascular diseases. Another disadvantage of avoiding carbohydrates is the lack of fiber and complex carbohydrates. These serve as food for good gut bacteria and thus promote gut health, which has various positive effects on the body and well-being.

Conclusion: Changing your diet longterm is the most effective

Concepts that focus on long-term dietary changes consistently rank high – not diets that promise quick results. Another commonality: the emphasis is mainly on plant-based, nutrient-rich foods, although exceptions are allowed and flexibility is crucial so as not to feel restricted. Only those who eat predominantly healthy and balanced meals in the long term can maintain their weight and benefit from the health advantages – without the yo-yo effect! Experts definitely advise against crash diets, as healthy weight loss is not achieved through them. They are often unbalanced and too restrictive. The body is often inadequately supplied with micronutrients, and the metabolism slows down. The lost weight usually returns shortly after.