Recommended diets for managing obesity

Principle of the low-energy-density diet

The low-energy-density (LED) diet is based on the consumption of foods with a low calorie density, that is, foods that contain fewer calories for the same weight or volume [6].

The goal oflow-energy-densityllow people to eat enough food to feel full, while limiting overall calorie intake.

Low energy density foods are primarithatgh in water and fiber, which contributes to a prolonged feeling of fullness and aids in weight loss [7].

Advantages and disadvantages of the low-energy-density diet

One of Low-energy-densitys of the FDE diet is that it does not require counting calories or weighing food.

People can eat until they are full, while still losing weight, because the food contains low-energy-density calories.

In addition, low-energy-density foods are often rich in nutrients, which promotes a balanced and healthy diet [8].

Among its drawbacks, the FDE diet can be perceived as restrictive, as it limits the consumption of energy-dense foods, sugary products, or processed foods. Furthermore, this diet requires a good understanding of food and some planning to ensure variety and a balanced diet.

Example of a typical menu for the FDE diet

• Breakfast: Smoothie made with skimmed milk, banana, strawberries, and oatmeal. A slice of wholemeal bread with a thin layer of light butter.
• Lunch: Mixed vegetable salad (tomatoes, cucumber, carrots, peppers), quinoa and kidney beans; grilled chicken fillet with a portion of salad, teamed with green vegetables; a 0% fat natural yogurt with a drizzle of honey
• Snack: an apple and a handful of almonds
• Dinner: Homemade vegetable soup (zucchini, carrots, leeks, celery), baked fish fillet with a side of brown rice and roasted vegetables, fresh fruit salad

Testimonials and scientific studies on the FDE diet

Several studies have shown the effectiveness of the FDE diet in weight loss and obesity management.

A study by Ello-Martin et al. (2007) demonstrated that participants who adopted a low-calorie diet for 6 months lost an average of 7.9 kg, which is 2.4 kg more than those who followed a more traditional diet based on calorie restriction [9].

In addition, participants in the FDE group reported better satiety and greater ease in adhering to the diet.

In conclusion, a low-energy-density diet is an interesting option for people suffering from obesity, as it allows them to eat sufficient quantities of food to feel full while limiting their overall calorie intake.

By prioritizinglow-energy-densityer and fiber, this diet promotes a balanced and healthy eating plan. However, it is important to emphasize that the success of this diet depends on each individual’s ability to plan and prepare appropriate meals, as well as limit the consumption of energy-dense foods.

As with any diet, it is recommended to consult a healthcare professional to ensure it is suitable for your individual needs and preferences.

Principles of the Mediterranean diet

The Mediterranean diet is based on the traditional eating habits of countries located around the Mediterranean Sea, such as Greece, Italy, and Spain [10].

This diet emphasizes the consumption of vegetables, fruits, legumes, whole grains, nuts and seeds, olive oil, as well as moderate amounts of fish, poultry, dairy products, and red wine. Red meats, saturated fats, and sugary products are consumed in moderation [11].

Advantages and disadvantages of the Mediterranean diet

The benefits of the Mediterranean diet are numerous.

This diet is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers [12].

Furthermore, it has been shown to contribute to weight loss and obesity management [13]. The Mediterranean diet is also considered a healthy and sustainable lifestyle, as it encourages the consumption of natural, minimally processed, and nutrient-rich foods.

Among the drawbacks, some individuals may find this diet difficult to follow if they are not accustomed to Mediterranean foods and flavors. Furthermore, access to certain foods, such as fresh fish, may be limited or expensive depending on the geographical region.

Example of a typical Mediterranean diet menu

• Breakfast: Plain yogurt with fresh fruit, nuts, and honey. Wholemeal bread with olive oil and tomato.
• Lunch: Greek salad with cucumber, tomatoes, olives, red onions, feta cheese, and olive oil dressing; stuffed peppers with vegetables and brown rice; a portio,n of fresh fruit
• Snack: Hummus with raw vegetables
• Dinner: Grilled salmon fillet with a lemon and herb sauce; Wholemeal couscous with vegetables and chickpeas; Fresh fruit salad with a touch of honey

Testimonials and scientific studies about the Mediterranean diet

Several studies have shown the benefits of the Mediterranean diet for managing obesity.

A study by Esposito et al. (2008) demonstrated that obese participants who followed a Mediterranean diet for two years lost an average of 4.0 kg more than those who followed a low-fat diet [14].

Furthermore, participants in the Mediterranean group also showed significant improvements in their cardiovascular health and blood sugar levels. In conclusion, the Mediterranean diet is an attractive option for people with obesity, as it is associated with weight loss and numerous health benefits.

This diet encourages the consumption of natural, minimally processed, and nutrient-rich foods, making it a healthy and sustainable lifestyle. However, it is important to note that the success of this diet depends on each individual’s ability to embrace and appreciate Mediterranean foods and flavors.

As with any diet, it is recommended to consult a healthcare professional to ensure it is suitable for your individual needs and preferences.

Principles of the DASH diet

The DASH diet was initially developed to help lower blood pressure, but it has also been shown to contribute to weight loss and obesity management [15].

This diet encourages the consumption of vegetables, fruits, whole grains, low-fat dairy products, fish, poultry, nuts, seeds, and legumes. It limits the consumption of saturated fats, added sugars,r and sodium [16].

Advantages and disadvantages of the DASH diet

The benefits of the DASH diet are numerous. In addition to reducing blood press,ure, this diet has been associated with improved cardiovascular health and a reduced risk of type 2 diabetes [17].

The DASH diet promotes the consumption of nutrient-rich foods and can aid in weight loss when followed with moderate calorie restriction [18]. Among the drawbacks, some people may find this diet difficult to follow due to its low sodium content and the need to plan meals to include a variety of healthy foods.

In addition, the DASH diet can be expensive due to the recommended consumption of fruits, vegetables, and low-fat dairy products.

Example of a typical DASH diet menu

• Breakfast: Oatmeal with skimmed milk, fresh fruit, and a handful of nuts. A slice of wholemeal bread with a thin layer of peanut butter.
• Lunch: Mixed vegetable salad with quinoa, black beans, and avocado; grilled turkey illet with a side of steamed vegetables; a low-fat plain yogurt
• Snack: A piece of fresh fruit and a handful of almonds
• Dinner: Baked fish fillet, accompanied by a portion of brown rice and roasted vegetables. A fresh fruit salad.

Testimonials and scientific studies on the DASH diet

The DASH diet has been the subject of numerous scientific studies demonstrating its effectiveness in managing obesity.

A study by Svetkey et al. (2008) showed that obese participants who followed a DASH diet combined with calorie restriction for 4 months lost an average of 9.4 kg, a significantly greater weight loss than that observed in participants who followed a control diet [19].

Furthermore, the DASH diet has been associated with improvements in lipid and carbohydrate metabolism. In conclusion, the DASH diet is a promising option for individuals with obesity, as it is linked to weight loss and numerous health benefits.

This diet requires some planning and special attention to sodium intake, but it encourages the consumption of nutrient-rich and health-promoting foods.

As with any diet, it is recommended to consult a healthcare professional to ensure it is suitable for your individual needs and preferences.

Principles of the Paleo Diet

The paleo diet, also known as the paleolithic diet, is based on the idea of ​​eating foods similar to those consumed by our ancestors during the Paleolithic era [20].

The paleo diet encourages the consumption of vegetables, fruits, lean meats, fish, nuts, and seeds, while avoiding grains, legumes, dairy products, trans fats, refined sugars, and processed foods [21].

Advantages and disadvantages of the paleo diet

The benefits of the paleo diet include increased consumption of minimally processed, nutrient-rich foods, which may contribute to weight loss and improved overall health [22].

In addition, some studies have shown that the paleo diet can help reduce risk factors associated with heart disease and type 2 diabetes [23].

Among the drawbacks, the paleo diet can be difficult for some people to follow due to its dietary restrictions and the need to prepare most meals at home. Furthermore, some experts believe that the complete elimination of grains and legumes may deprive individuals of important sources of fiber, protein, and essential nutrients [24].

Example of a typical Paleo diet menu

• Breakfast: Vegetable and ham omelet, a portion of fresh fruit
• Lunch: Grilled chicken salad with mixed vegetables, nuts, and an olive oil dressing. One apple.
• Snack: Carrot and celery sticks with guacamole
• Dinner: Grilled steak with roasted vegetables. A green salad with nuts, seeds, and an olive oil vinaigrette.

Testimonials and scientific studies on the paleo diet

Several studies have evaluated the effectiveness of the paleo diet for managing obesity.

A study by Mellberg et al. (2014) showed that obese participants who followed a paleo diet for two years lost an average of 5.6 kg more than those who followed a low-fat Nordic diet [25].

In addition, participants in the paleo group also showed significant improvements in their metabolic health.

In conclusion, the paleo diet may be an interesting option for people suffering from obesity, as it is associated with weight loss and improvements in overall health.

However, it is important to note that this diet requires some planning and adjustments to ensure that individuals receive all the essential nutrients. As with any diet, it is recommended to consult a healthcare professional to ensure it is appropriate for you.

Principle of the ketogenic (keto) diet

The ketogenic diet, often called the keto diet, is a diet characterized by a very low carbohydrate and high fat intake, with a moderate amount of protein [26].

The goal of the keto diet is to put the body into a state of ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates [27].

Advantages and disadvantages of the ketogenic (keto) diet

The benefits of the ketogenic diet include rapid weight loss, reduced appetite, and improvements in certain medical conditions, such as epilepsy and type 2 diabetes [28].

In addition, some studies suggest that the keto diet may be effective for managing obesity, especially when followed in the short term [29].

However, the ketogenic diet also has several drawbacks. Common side effects include fatigue, headaches, constipation, and nutritional deficiencies due to the elimination of many nutrient-rich foods [30]. In addition, some people may find it difficult to maintain such a restrictive diet long-term.

Example of a typical menu for the ketogenic (keto) diet

• Breakfast: Cheese and spinach omelet, sliced ​​avocado
• Lunch: Grilled chicken salad with lettuce, cucumber, olives, feta cheese, and an olive oil dressing. A handful of walnuts.
• Snack: Celery sticks with almond butter
• Diner: Grilled salmon with a butter and herb sauce;oven-roasted cauliflower with olive oil and spices

Testimonials and scientific studies on the ketogenic diet

Several studieshave evaluated the effectiveness of the ketogenic diet for managing obesity.

A meta-analysis of 13 randomized clinical trials showed that participants following a ketogenic diet lost on average 2 kg more than those following a low-fat diet after one year [31].

However, the study authors also pointed out that the quality of the evidence was low and that further research is needed to confirm these results.

In conclusion, the ketogenic diet can be an option for people with obesity, especially those who struggle to lose weight with other methods. However, it is important to consult a healthcare professional before starting this diet, as it can be difficult to follow and presents potential health risks. As with any diet, long-term adherence and the ability to maintain weight loss are essential for long-term success.

In this article, we examined various diets recommended for managing obesity, including the low-energy-density diet, the Mediterranean diet, the DASH diet, the paleo diet, and the ketogenic diet. Each of these diets has its advantages and disadvantages, and it is important to consult a healthcare professional before starting any new diet.

Individuals should choose the diet best suited to their needs, dietary preferences, and lifestyle, in order to ensure long-term adherence and sustainable weight loss.

Principles of a vegetarian or vegan diet

The vegetarian diet is characterized by the consumption of vegetables, fruits, cereals, nuts, and seeds, while avoiding meat, poultry, and fish [32. The vegan diet goes even further by excluding all animal products, including eggs, dairy products, and honey [33].

Both diets focus on nutrient intake from pl, ant sources and can be effective for managing obesity.

Advantages and disadvantages of a vegetarian or vegan diet

The benefits of vegetarian and vegan diets generally include weight loss and improvements in cardiovascular health, as well as a lower risk of developing certain chronic diseases [34].

In addition, these diets are often rich in fiber, antioxidants, and essential nutrients. Disadvantages of vegetarian and vegan diets may include potential nutritional deficiencies, particularly in vitamin B12, iron, calcium, and omega-3 fatty acids [35].

It is important for people following these diets to plan their meals carefully and, if necessary, to take supplements to ensure an adequate intake of nutrients.

Example of a typical menu for a vegetarian and vegan diet

Vegetarian

• Breakfast: Fruit and plant-based yogurt smoothie; Oatmeal with dried fruit
• Lunch: Quinoa salad, roasted vegetables, and chickpeas. A serving of fresh fruit.
• Snack: Plant-based cereal bar
• Dinner: Vegetable and tofu currywith brown rice

Vegan

• Breakfast: Green smoothie with spinach, fruit, and almond milk; soy milk porridge with fresh fruit
• Lunch: Grilled vegetable and humus sandwich on wholemeal bread An apple.
• Snack: Mixed nuts and dried fruit
• Dinner: Chili sin carne with beans, vegetables, and brown rice

Testimonials and scientific studies of the vegetarian and vegan diet

Numerous studies have shown that vegetarian and vegan diets can be effective for managing obesity.

A systematic review and meta-analysis of 12 randomized clinical trials revealed that participants following a vegetarian diet lost an average of 2.02 kg more than those following a non-vegetarian diet after 18 weeks [36].

Vegan diets were even more effective for weight loss, with an average additional loss of 1.1 kg compared to vegetarian diets.

Vegetarian and vegan diets can be excellent options for managing obesity, as they encourage the consumption of nutrient-rich, low-calorie foods. However, careful planning of these diets is essential to avoid nutritional deficiencies and ensure an adequate intake of essential nutrients.

As with any diet, long-term adherence and the abillow-calorieain wight loss are essential for long-term success.

Consultation with a healthcare professional

Before starting anydiet for obesity management, it is essential to consult a health professional, such as a doctor, dietitian, or nutritionist [37].

These professionals can help you determine the diet best suited to your individual needs, taking into account your health status, age, medical history, and weight loss goals.

Assessment of food preferences and lifestyle

It is important to choose a diet that matches your food preferences and lifestyle, as this increases the likelihood of adhering to the dietlong-termm [38].

For example, if you enjoy cooking and preparing meals from scratch, a diet that involves many prepared meals may not be suitable for you.

Similarly, if you have dietary restrictions or allergies, make sure you choose a diet that can be adapted accordingly.

Short-term and long-term objectives

When choosing a diet, it is important to consider your short-term and long-term goals.

If your primary goal is to lose weight quickly, a very low-calorie diet or a ketogenic diet might be appropriate [29].

However, if you are looking to adopt a healthier lifestyle and lose weight gradually, a Mediterranean or vegetarian diet might be a better choice [34].

Flexibility and adaptability

An ideal diet for managing obesity should be flexible and adaptable, allowing adjustments based on your needs and progress [39].

For example, if you find a diet too restrictive or difficult to follow, it might be helpful to modify it slightly to make it easier to follow in the long term.

Furthermore, a diet must be able to adapt to different situations, such as meals in restaurants, parties, and travel.

Social support and motivation

Social support and motivation are key factors for success in managing obesity [40].

When choosing a diet, look for support groups, online forums, or mobile apps that can help you stay motivated and share your experiences with others who have similar goals.

In conclusion, choosing the right diet for obesity management involves considering various factors, including consulting a healthcare professional, assessing your food preferences and lifestyle, setting short- and long-term goals, flexibility and adaptability, and social support and motivation.

By choosing a diet tailored to your individual needs, you increase your chances of long-term success and sustainable weight loss.

Obesity is a major health problem that affects millions of people worldwide.

Managing obesity requires a multidisciplinary approach, including lifestyle changes and, often, dietary modifications.

There are many diets recommended for managing obesity, each with its own advantages and disadvantages.

In this article, we have examined six popular diets for managing obesity: the low-energy-density diet, the Mediterranean diet, the DASH diet, the paleo diet, the ketogenic diet, and vegetarian and vegan diets.

By choosing a diet tailored to your individual needs, it’s possible to lose weighlow-energy-densitymaintain good long-term health. It’s important to consult a healthcare professional before starting any diet, consider your food preferences and lifestyle, set short- and long-term goals, be flexible and adaptable, and find social support and motivation to achieve your objectives.

It is important to note that diets are not a one-size-fits-all solution for managing obesity. An individualized and holistic approach is essential, which includes lifestyle modifications, behavioral changes, and regular medical monitoring.

With a consistent approach and a diet tailored to your needs, you can achieve optimal health and sustainable weight loss.

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