Weight loss in and of itself has numerous health benefits in terms of modifying the risk of several chronic diseases such diabetes, heart disease and certain cancers. A diet for medical weight loss means that recommended dietary changes are intended to amplify specific health benefits in addition to weight loss. In our experience, the top five diets for medical weight loss are:
- Intermittent Fasting
- Mediterranean Diet
- MIND Diet
- DASH Diet
- Low Carb Diet
How are your top five diets different from each other?
Each diet has been around for years and has been subject to numerous studies. None is perfect but they each have their advantages and are known to reduce the risk of chronic diseases and contribute to weight loss.
Intermittent fasting focuses more on when you eat as opposed to what you eat. Research shows that limiting the number of hours you eat each day may have a variety of health benefits, including improvements in memory, energy levels, protection against chronic diseases, in addition to weight loss. There are many potential fasting schedules, from eating a single meal a day a couple of days per week, to fasting for 18 hours and eating for 6, to a more balanced 12 hour fast and 12 hour eating time. The key is getting on a schedule and sticking to it. Intermittent fasting is often recommended for people recovering from Long-COVID and COVID vaccine injury.
The Mediterranean Diet is based on locally grown and caught foods that people in countries like Italy and Greece have traditionally eaten. The Diet is thought to contribute to their health and longevity and is rich in vegetables, fruits, whole grains, fish, nuts and olive oil. Red meat is limited, and dairy products are eaten in moderation. The diet has been shown to reduce the risk of heart disease, cancer, chronic diseases in addition to losing weight.
The DASH Diet stands for Dietary Approaches to Stop Hypertension. It is designed to help treat or prevent high blood pressure but also has protective effects against heart disease. Although weight loss is not the purpose of the DASH diet, those on the Diet often report losing weight. The Diet emphasizes plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, sugars and fat. Daily consumption from different food groups is recommended, such as 4-5 servings of vegetables and fruit, 6-7 servings of whole grains, and 2 servings each of low-fat dairy and lean meats.
The MIND Diet is a combination of the Mediterranean and DASH diets designed to improve brain health. The Diet encourages eating 10 specific foods thought to have brain health benefits. Each week the Diet includes eating 6+ servings of green, leafy vegetables, 1 serving of non-starchy vegetables, 5+ servings of nuts, and servings of berries, beans, olive oil, whole grains, fish and poultry. Dairy products, red meat, fried food and sweets are discouraged. Research suggests that the MIND Diet may reduce the risk of Alzheimer’s disease and slow cognitive decline.
Low Carb Diets such as the Atkins Diet, ketogenic diet, the low carb, high fat (LCHF) diet are among the most popular diets for weight loss. Low Carb Diets restrict carbohydrates intake in favor of fat and protein. Protein is effective at curbing appetite, raising metabolism and conserving muscle mass. The Diet is often combined with a vigorous fitness program to achieve optimal weight and fitness. Low carb diets have been found to reduce the risk of heart disease, lower cholesterol levels, reduce blood pressure, and improve blood sugar levels. Low carb diets have been found to be more effective than low fat diets at losing and sustaining weight loss.
What do people mean by Celebrity Weight Loss program?
Celebrity Weight Loss Program typically refers to injectable peptide medications such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro) that have been used by celebrities to lose weight quickly. The medications were developed to treat people with Type 2 diabetes by controlling blood sugar but were also observed to cause significant weight loss. As a result the medications have become very popular among those wishing to lose weight quickly. The brand name drugs Ozempic, Wegovy, and Mounjaro require a physician’s prescription and are very expensive – typically running $1200 to $1600 per month. Much less expensive generic versions of semaglutide and tirzepatide are available by prescription through select distributors that specialize in peptide medications.