Madeleine Hull
With so many diets to choose from, it can be challenging to find the easiest one to follow. The best diet is one that is adaptable to individual tastes and lifestyles, making it more convenient to stick to. Diets that are too restrictive can be difficult to follow long-term and may not be nutritionally sound. For example, the 5:2 diet or keto diet may be effective for weight loss but are restrictive and may not suit everyone's lifestyle. Similarly, very low-calorie diets can lead to rapid weight loss but often involve meal replacement products that can be costly and lack variety. Instead, diets like the Mediterranean diet are popular as they are adaptable, promote heart health, and are not too restrictive. The flexitarian diet is also gaining traction as it is more sustainable and cost-effective. Ultimately, the easiest diet to follow is one that encourages moderation, is sustainable, and suits individual needs and preferences.
Easiest Diets to Follow in the UK
| Characteristics | Values |
|---|---|
| Flexitarian Diet | A diet that is adaptable to individual tastes and lifestyles, making it convenient and easy to stick to. |
| Intermittent Fasting | Allows for plenty of opportunities to eat 'normally', which many people may find easier to follow long-term. |
| Mediterranean Diet | Focuses on vegetables, olive oil, oily fish, and nuts, with no calorie restrictions. It cuts down on sugar and is effective for weight loss and promoting heart health. |
| Low-GI Diet | Includes plenty of fruits and vegetables and lower GI versions of carbohydrates. It limits the intake of foods and drinks high in sugar and fat. |
| Gluten-Free or Wheat-Free Diet | May aid weight loss by reducing overall food and calorie intake. |
| Calorie Restriction | The average person should reduce their daily calorie intake by 600kcal to lose weight. |
| Portion Control | Using smaller plates and bowls can help reduce portion sizes. |
| Plant-Based Diet | Veggies keep you full for longer and are low in calories and high in fibre. |
| Physical Activity | Combining a healthy diet with physical activity can aid weight loss. |
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What You'll Learn
The Mediterranean diet
A sample menu for a week of meals on the Mediterranean diet might include Greek yogurt with strawberries and chia seeds for breakfast, a whole grain sandwich with hummus and vegetables for lunch, and a tuna salad with greens and olive oil, along with a fruit salad for dinner. There is usually no need to count calories or track macronutrients unless managing glucose levels, but it is essential to consume all food in moderation. If you start feeling hungry between meals, there are plenty of healthy snack options, such as nuts, seeds, and legumes.
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Intermittent fasting
There are several ways to follow an IF diet. The 16:8 method involves fasting for 16 hours a day, leaving an 8-hour eating window. Some experts recommend females fast for 14 hours and slowly build up to 16 hours, while males can start fasting for 16 hours straight away. On this fast, people usually finish their evening meal by 8 pm and skip breakfast the next day, not eating again until noon. Another approach is the Eat-Stop-Eat diet, which involves fasting for 24 hours at a time, completely abstaining from food for one or two non-consecutive days a week. Many people fast from breakfast to breakfast or lunch to lunch and return to regular eating patterns on non-fasting days. A less structured approach to IF is to fast whenever it is convenient, simply skipping meals from time to time when you are not hungry or don't have time to cook.
IF is generally safe for most people, but it does have some minor side effects. Hunger is the main side effect, and you may also feel weak and experience reduced brain performance. These effects may only be temporary, as your body adjusts to the new meal schedule. Other side effects include unusual anxiety, headaches, and nausea. It is important to note that IF may not be suitable for everyone, and certain individuals should avoid it, including children and teens under 18, women who are pregnant or breastfeeding, people with type 1 diabetes who take insulin, and those with a history of eating disorders.
Proponents of IF claim that it is easier to maintain than traditional, calorie-controlled diets as it allows for a range of different foods to be eaten and does not restrict what or how much you can eat. It is also a flexible diet, with various methods that can be tailored to individual preferences and lifestyles. However, it is important to stay hydrated during fasting periods and ensure sufficient nutrient intake to maintain a healthy diet.
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The 5:2 diet
Some tips for following the 5:2 diet include making sure that your non-fast days are packed with nutritious options, including fruit, vegetables, wholegrains, and protein. Maintaining hydration with water and herbal teas is also important. It is recommended to avoid fasting on two consecutive days and to have at least one non-fasting day between the fasting days. One common way of planning the week is to fast on Mondays and Thursdays and then eat normally for the rest of the week.
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The keto diet
There are several types of keto diets, including the standard ketogenic diet (SKD), the most researched and recommended version, which is a very low-carb, moderate-protein, and high-fat diet. The cyclical ketogenic diet (CKD) involves periods of higher-carb intake, such as five ketogenic days followed by two high-carb days. The targeted ketogenic diet (TKD) allows for carbohydrates to be added around workouts, and the high-protein ketogenic diet includes more protein than the standard version.
While the keto diet can be effective for weight loss, it is best to consult a doctor or dietitian before starting, as it may not suit everyone's lifestyle or health needs. It is also important to note that it is not a sustainable, permanent lifestyle change, and there are less restrictive ways to lose weight, such as practising portion control and moderation.
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The flexitarian diet
The diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products, such as meat, fish, and dairy, in moderation. The name "flexitarian" is a combination of the words "flexible" and "vegetarian".
Several studies have shown that people who follow a plant-based diet may lose more weight than those who do not. The flexitarian diet is a good option for those looking to lose weight in the long term, as it is less restrictive and easier to stick to than other diets. It is also considered planet-friendly, as it reduces meat consumption and the associated carbon footprint.
If you are considering starting the flexitarian diet, it is recommended to start by forgoing meat two days a week and keeping your overall meat consumption to no more than 28 ounces a week for the five days you do consume it. As you progress, you can follow a full vegetarian diet three to four days a week and limit your meat consumption to 18 ounces or less during the rest of the week.
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Frequently asked questions
The easiest diet to follow will vary from person to person. However, the Mediterranean diet is likely to be popular due to its adaptability to individual tastes and lifestyles. The Mediterranean diet involves lots of vegetables, olive oil, oily fish, and nuts, with no calorie restrictions.
It can be tricky to know what to do with your meals if you're trying to lose weight. Here are some tips to help you stick to a diet:
- Aim for 2 or more portions of vegetables in a main meal so that half your plate is veggies.
- Always include some protein, such as beans, pulses, fish, eggs, meat, or other types. It will help you stay full.
- Carbs like potatoes, bread, rice, or pasta should make up no more than a third of your meal, and try to have wholegrain versions where possible.
- Drink 6 to 8 cups of fluid a day. Water, tea, coffee, and soup all count!
There are several popular diets in the UK, including the 5:2 diet, keto, intermittent fasting, gluten-free or wheat-free, low-GI diet, and the Pegan diet.
