According to various surveys, more than 50% of Americans are dealing with obesity. Losing weight is a challenging task because its tough to manage a healthy diet and exercise routine. One of the best ways to shed your extra pounds is to change your diet. Yes, you have to follow a specific diet plan which can help you achieve your fitness goals.
Currently, there are various diet plans available on the internet. Due to which you’ll surely get confused about which one would be more effective for you. Some diet plans will lower your carb intake, while others will include fasting of more than 8 hours.
Here are the best and most effective diet plans to help you shed weight and gain lean muscles.
Intermittent Fasting (Best Diet Plan For Weight Loss)
Intermittent fasting includes different cycles of eating and fasting. This diet restricts your calorie intake and pushes you towards fasting. Due to which, you’ll start losing fat unless you don’t consume more calories in your eating cycle. According to various studies, more than 5 to 6% percent of weight loss is possible within 8 weeks. It also helps you to reduce your waist circumference significantly.
Intermittent fasting burns your fat and promotes lean muscle mass. Individuals having high blood sugar level issues can also try this diet, but do consult your doctor before trying any diet.
Low-Carb Diets (Effective Diet For Lean Muscle Building And Fat Loss)
Low carb diets are popular for weight loss and muscle building. This diet is mostly preferred by beginners who are struggling to lose weight and gain muscles. Ketogenic and high-fat diets are different forms of low-carb diets. These diets drastically reduce your carbs intake and increase your protein consumption. For example, in the ketogenic diet, you can take 20 to 30 grams of carbs in a day. These diets are high in protein and healthy fats. Protein curbs your appetite and enhances your metabolism.
These diets are most effective when it comes to losing weight significantly. But, in some cases, such diets are not suitable for every individual. It may also raise your bad cholesterol levels. Therefore, if you are trying such diets, then make sure you add fibers and green vegetables in your diet.
The Dash Diet (Best Diet For Hypertension, High Blood Sugar, And Weight Loss)
Dash diet or dietary approaches is the best diet for individuals who are dealing with hypertension. This diet also prevents high blood pressure and diabetes symptoms. If you love eating fruits, then this diet is perfect for you. You have the freedom to eat different fruits, green vegetables, and whole grains.
This diet also promotes weight loss, but it’s not for muscle building. In this diet, you take a couple of servings, which include healthy carbs, green vegetables, low-fat dairy products, and lean meats every day. You can even have some nuts twice or thrice in a week.
While all the diets explained above are effective for weight loss and muscle building. Choose a diet which suits your lifestyle and preferences.