Milly Gaines
There are many diets that can be effective for long-term weight loss and health, and the best diet for an individual depends on their lifestyle, food preferences, body, and overall health. The Mediterranean diet, for example, has been linked to longevity by maintaining longer telomere length, which protects DNA and is associated with lower life expectancy and an increased risk of chronic diseases when too short. The DIETFITS study compared low-fat and low-carb diets, finding that both led to the same amount of weight loss and lowered blood sugar and cholesterol. The study also found that participants who ate high-quality, nutritious whole foods, unlimited vegetables, and avoided flours, sugars, bad fats, and processed foods, were able to maintain their diets. Ultimately, the best diet is one that can be maintained for life and is only one piece of a healthy lifestyle that includes physical activity and stress management.
| Characteristics | Values |
|---|---|
| Diet type | Low-fat, low-carb, Mediterranean, Weight Watchers, Volumetrics, Intermittent fasting, Plant-based, DASH, MIND, Mayo Clinic Diet |
| Commonalities | Plant-based, whole foods, fruits, vegetables, legumes, nuts, beans, lentils, pulses |
| Avoid | Sugars, flours, ultra-processed foods, saturated fat, sodium, processed meats, sugar-sweetened beverages |
| Activity | Aim for 2.5 hours of vigorous activity per week |
| Longevity | 20% reduced risk of early death, up to 10 years longer life expectancy |
| Weight loss | 12 pounds over a year, 10 pounds in 2 weeks, 2 pounds in the second phase |
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Long-term weight loss
Losing weight and keeping it off in the long term is about more than just following a diet. It's about adopting a healthy lifestyle that you can maintain for life. This includes eating nutritious whole foods, being physically active, and managing stress.
When it comes to the type of diet, there is no one-size-fits-all approach. The best diet for long-term weight loss is the one that you can stick to and that fits your lifestyle and food preferences and body's needs. It's important to avoid fad diets that promise quick fixes, as these are often unsustainable and may even be unhealthy. Instead, opt for a science-backed eating plan that focuses on a calorie deficit and includes a variety of nutrient-dense foods from different food groups.
Some popular diets that have been shown to be effective for long-term weight loss include the Mediterranean diet, the DASH diet, a moderate protein plan, and a whole foods, plant-based diet. The Mediterranean diet, for example, is heavy on plant-based foods, veggies, beans, legumes, fish, and seafood, while limiting red meat. This diet has also been shown to reduce the risk of heart attack and stroke. Similarly, the Volumetrics diet promotes eating nutrient-dense foods that are low in calories and high in water, while limiting calorie-dense foods like cookies, nuts, and oils.
In addition to choosing the right diet, physical activity is key. Aim for about two and a half hours of vigorous activity per week, or follow the US government's recommendation of 150 minutes of moderate-intensity aerobic activity each week. Finally, managing stress and addressing emotional issues that may lead to unhealthy eating patterns can also help with long-term weight loss. This may include therapy or other forms of support.
Remember, the key to long-term weight loss is finding a sustainable and healthy diet and lifestyle that works for you and that you can stick to. It's also important to work with a healthcare professional to determine the best approach for your specific needs and goals.
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Whole foods
A whole-foods diet is not a traditional diet with strict rules about what to eat and when. Instead, it is a long-term, sustainable plan that guides your food choices. It is not a formal or commercial diet, but an overall approach to eating.
The benefits of a whole-foods diet include improved overall health, weight loss, and chronic disease management. Research suggests that eating whole plant foods while limiting calorie-dense foods high in added sugars and fats may be an effective way to reduce and manage weight. A small 2021 study showed that participants who followed a whole-foods, plant-based diet for six months lost about 10 pounds, compared to a control group who lost less than a pound. Participants in both groups were overweight or obese and had at least one chronic condition, such as type 2 diabetes or high blood pressure. Overall, the group following the whole-foods diet maintained their weight loss over 12 months.
Additionally, diets full of whole foods are associated with a lower risk of cancer, type 2 diabetes, heart disease, and stroke. Whole foods are also high in fiber, which can help you reach your recommended daily intake.
Transitioning to a whole-foods diet involves learning to identify and avoid highly processed foods and replacing them with whole foods. This may include reading labels and looking for artificial ingredients, preservatives, and additives, which are markers of processed foods. Gradually swapping out processed foods for whole alternatives can help you adjust to a whole-foods diet over time. Creating shopping lists and meal plans focused on whole foods can also help manage your diet and ensure meals are varied and interesting.
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Intermittent fasting
There are various forms of intermittent fasting, including the 16/8 method, which involves eating only during an eight-hour window each day and fasting for the remaining 16 hours. Another method is the 5:2 method, which restricts your daily calorie intake to 500–600 calories twice per week.
Research has shown that intermittent fasting can lead to a range of health benefits. For example, it can help manage weight and prevent obesity, as well as lower levels of fasting glucose, fasting insulin, and leptin, while reducing insulin resistance and increasing levels of adiponectin. This means that people with type 2 diabetes may benefit from intermittent fasting, and some patients have even been able to reverse their need for insulin therapy. Intermittent fasting has also been shown to improve tissue health, reduce tissue damage in surgery, and improve results. It can also help address chronic conditions such as irritable bowel syndrome, high cholesterol, or arthritis.
However, there are also some side effects and risks associated with intermittent fasting. It can be dangerous for people with certain conditions, such as diabetes, and those who take medications for blood pressure or heart disease. Longer fasting periods (beyond 24 hours) may be dangerous and encourage the body to store more fat in response to starvation. Additionally, human studies on the effects of intermittent fasting have mostly focused on small groups of young or middle-aged adults over short periods of time, so the long-term health effects are still unknown. One study even found that an 8-hour time-restricted eating schedule was linked to a 91% higher risk of death from cardiovascular disease.
Overall, while intermittent fasting may have some potential health benefits, it is important to consult with a doctor or healthcare professional before starting any new diet, especially if you have any pre-existing health conditions or are taking medications.
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Lifestyle change
The best long-term diet is one that is sustainable and can be maintained for life. It should be a lifestyle change rather than a strict diet. This involves adopting healthy eating patterns that focus on consuming more whole grains, fruits, vegetables, nuts, legumes, and beans while limiting or avoiding ultra-processed foods, added sugars, saturated fats, and sodium.
A study of 120,000 people over three decades found that those who followed any of the healthy eating patterns were 20% less likely to die prematurely from cancer, cardiovascular illness, respiratory illness, or neurodegenerative diseases. This flexibility allows individuals to choose different protein groups and decide how semi-vegetarian they want to be.
The Mediterranean diet, for example, emphasizes simple meals such as fish served over greens tossed in extra virgin olive oil with a side of roasted potatoes or quinoa and a glass of wine. This diet has been linked to longevity by maintaining longer telomere length, resulting in a 4% to 7% reduced risk of death from any cause.
In addition to dietary changes, it is important to incorporate physical activity into your routine. The current US government recommendations are for 150 minutes of moderate-intensity aerobic activity per week. This can be coupled with behavioural modification strategies such as emotional awareness, goal setting, developing self-efficacy, and utilizing social support networks to avoid falling back into unhealthy patterns.
Finally, a healthy lifestyle also includes stress management and therapy to address any emotional issues that may contribute to unhealthy eating habits.
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Longevity
A long-term healthy diet is one that is maintained for life and is only one piece of a healthy lifestyle. It should be flexible and tailored to individual needs, lifestyles, and food preferences. The best diet for longevity is one that includes plenty of fruits, nuts, legumes, vegetables, and whole grains. These foods are rich in nutrients and provide a range of health benefits, including a reduced risk of early death, cancer, cardiovascular illness, respiratory and neurodegenerative diseases.
It is also important to limit or avoid foods high in added sugars, saturated fats, and sodium. These include ultra-processed foods such as cookies, candies, processed meats, and sugar-sweetened beverages. Instead, opt for minimally processed foods that are high in nutritional value and low in calories, such as non-starchy fruits and vegetables, non-fat milk, and broth-based soups.
In addition to a healthy diet, exercise is crucial for longevity. The current US government recommendation is to engage in at least 150 minutes of moderate-intensity aerobic physical activity each week. This can be combined with a healthy diet to promote weight loss and improve overall health.
There are several popular eating plans that can be followed for long-term health, including the Mediterranean diet, Weight Watchers (WW), the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic Diet, and the Volumetrics diet. The Mediterranean diet, in particular, has been linked to longevity by maintaining longer telomere length, which protects DNA and is associated with a lower risk of death from any cause.
Genetics plays a role in life expectancy, but lifestyle choices have a more significant impact. A study of 120,000 people over three decades found that those who followed any of the healthy eating patterns rich in whole grains, fruits, vegetables, nuts, and legumes had a 20% lower risk of early death. This reaffirms the importance of a healthy diet and lifestyle for longevity.
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Frequently asked questions
There isn't a one-size-fits-all solution when it comes to diets, but some general principles can guide you in creating a healthy, long-term diet plan. Focus on whole, minimally processed foods like fruits, vegetables, whole grains, legumes, nuts, and lean proteins. Limit ultra-processed foods, added sugars, saturated fats, and sodium.
Some popular diets that have been shown to be effective for weight loss and offer unique health benefits include the Mediterranean diet, WW (Weight Watchers), the MIND diet, the DASH diet, intermittent fasting, plant-based diets, low-carb diets, the Mayo Clinic Diet, and the Volumetrics diet.
The best diet for you depends on your lifestyle, food preferences, body, and overall health. It's important to choose a diet that you can stick to in the long term and that takes into account any specific health considerations you may have.
Adhering to a healthy diet can offer numerous benefits, including weight loss, improved health markers such as blood sugar and cholesterol levels, and a reduced risk of early death. A healthy diet can also help prevent the development of non-communicable diseases and increase life expectancy.
To stick to a healthy diet, it's important to make gradual changes that you can maintain for life. Educate yourself about nutritious food choices and portion sizes, and aim to be physically active. Address any emotional issues that may lead to unhealthy eating patterns, and consider therapy if needed. Find a support network to help keep you accountable and motivated.
