Three Weight-loss Diets that Don’t Endanger Your Health

February 18, 2020
Although some diets aid weight loss without affecting health, it's best to consult each case individually with a nutritionist. This way, it's possible to obtain a diet tailored to each person's needs. Read on to discover three healthy weight loss diets!

Most popular diets aren’t sustainable in the medium and long term or are harmful to health. For this reason, we’ve decided to share three weight-loss diets whose sustainability and adherence are guaranteed.

Discover them below!

Weight-loss diets that don’t endanger your health

Proper nutrition is crucial to achieving a healthy and balanced weight. In this regard, it’s best to follow diets that ensure the provision of all food groups. Furthermore, according to the findings in a study published in the Journal of Research in Medical Sciences, it’s appropriate to reduce calorie intake.

In any case, each person’s nutritional and energy requirements vary according to age, lifestyle, and state of health. Therefore, although below we share some weight-loss diets that don’t endanger your health, it’s best to consult a nutritionist to help you choose a diet that suits your needs.

You should definitely read this article: Ten Things that Will Motivate You to Follow the Mediterranean Diet

1. The ketogenic diet

Although this diet was controversial in the past, it’s currently considered one of the best weight-loss options. The above is even supported by research published in the International Journal of Environmental Research and Public Health.

Its mechanism is simple: cut out as many carbohydrates as possible. It’s a type of diet that doesn’t restrict quantities, only a group of foods. The fact that is doesn’t force people to limit quantities improves its adherence.

This diet is hard to monitor in the first weeks, as you can suffer a small withdrawal syndrome when you stop consuming sugar. However, once this effect disappears, and if the diet is well-planned, it’s relatively easy to follow.

It’s safe for your health in the medium and long term, as long as you don’t exceed the recommended daily protein reference intake: 0.8 g/kg of body weight. Some modifications may make it easier to follow, such as only restricting carbohydrates after a certain hour.

A man about to eat a steak.

The ketogenic diet aims to reduce carbs to a minimum. Therefore, it’s currently one of the most recognized weight loss diets.

2. Intermittent fasting

This consists of alternating long periods of fasting (at least 16 hours) with others where food intake is allowed. According to a review published in the Annual Review of Nutrition, it’s health-enhancing in the medium and long term, as it promotes weight loss and can improve metabolic health.

It has a very high adherence rate due to the hormonal system that regulates the “hunger hormone” (ghrelin) shortly after waking up. A useful strategy is to drink coffee or tea on an empty stomach to make you feel full and make the fasting period more bearable.

Intermittent fasting can be combined with the ketogenic diet or carbohydrate restriction after a certain hour to maximize results. Although there are different protocols, the least restrictive and the one that works best is the 16:8, skipping breakfast or dinner. More aggressive ones include a day of fasting every two to three days.

You should also read: The Ketogenic Diet: What you Should Know and its Risks

3. The Atlantic diet

This diet is a version of the Mediterranean diet. It emphasizes the consumption of fish over meat, according to a study published in BMC Public Health. However, it doesn’t consider bread an essential accompaniment nor wine a “heart-healthy” food.

It’s a common diet in Nordic countries and ensures correct vitamin D levels due to the consumption of oily fish and dairy products. Vegetables are an essential element and carbohydrates aren’t the base of the food pyramid. Although oils and nuts are mainly used as sources of fat, it’s advantageous to include avocado as well.

It’s positive to combine this diet with intermittent fasting to improve weight loss results. The Atlantic diet is considered heart-healthy. It’s essential to ensure a variety of fruits and vegetables and vary the types of fish (prioritizing oily fish over white fish).

The Atlantic diet.

The advantage of this diet is that it’s a version of the traditional Mediterranean diet. Therefore, it’s often easier to implement and follow.

Read: A Beginner’s Guide to the Paleo Diet

What’s the best option of these three weight-loss diets?

When it comes to these three weight-loss diets, the most difficult to follow is probably the ketogenic diet. In many countries, people eat bread with their foods and carbohydrate intake is very common. Therefore, restricting their consumption can cause a certain initial rejection. Also, during the first days, the individual may experience certain episodes of fatigue until they get used to ketosis.

Therefore, the Atlantic diet may be the most practical and comfortable. It’s pretty similar to the Mediterranean diet, except for the increased consumption of fish and the fact that it doesn’t prioritize grains and cereals. On the other hand, it significantly reduces alcohol consumption, which is a proven weight loss strategy.

The effects are compounded if you add intermittent fasting to the mix. While fasting for 24 hours may be slightly aggressive for anyone not used to it, skipping only breakfast is a useful method for enhancing weight loss. In any case, try to consult a professional before trying any of these weight-loss diets.

  • Paoli A., Ketogenic diet for obesity: friend or foe?. Int J Environ Res Public Health, 2014. 11(2): 2092-107.
  • Obert J., Pearlman M., Obert L., Chapin S., Popular weight loss strategies: a review of four weight loss techniques. Curr Gastroenterol Rep, 2017. 19(12): 61.
  • Calvo-Malvar Mdel M., Leis R., Benítez-Estévez AJ., Sánchez-Castro J., Gude F., A randomised, family-focused dietary intervention to evaluate the Atlantic diet: the GALIAT study protocol. BMC Public Health, 2016. 16(1): 820.
  • Soeliman FA, Azadbakht L. Weight loss maintenance: A review on dietary related strategies. J Res Med Sci. 2014;19(3):268–275.
  • Strychar I. Diet in the management of weight loss. CMAJ. 2006;174(1):56–63. doi:10.1503/cmaj.045037
  • Champagne CM, Broyles ST, Moran LD, et al. Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance trial. J Am Diet Assoc. 2011;111(12):1826–1835. doi:10.1016/j.jada.2011.09.014