The best diets to lose weight, according to a ranking of experts

If losing weight is difficult,

obtained is even more so.

And it is well known that restrictive diets fail in this objective.

Experts agree that the best way to achieve a healthy weight and maintain it is to adopt good habits (eating and physical activity) over the long term.

The results of the classic ranking prepared by the American magazine US News & World Report under the guidance of more than 30 nutritionists, doctors and epidemiologists who reviewed the available scientific evidence on 24 popular diets and classified it according to different objectives are in line with this: better diet in general, for the heart, for diabetes, bone and joint health and

, among others.

The ranking of the best diets in general is headed for the sixth consecutive year by the Mediterranean diet, followed by the DASH and the flexitarian.

All of them, in addition, also occupy the first positions among

.

The podium of the best diets to lose weight, on the other hand, is led by the Weight Watchers program.

Second place is also held by the DASH diet and third is a tie between the Mayo Clinic diet and TLC.

1. Weight Watchers Diet

Weight Loss: 4.6/5 Overall Score: 3.8/5 Healthy: 3.9/5

this year

.

It was created in 1963 with the purpose of bringing together groups of people who helped each other to lose weight, which is why it is called "weight watchers' diet", according to its translation into Spanish.

Among the benefits awarded to it are, among others, that it is nutritionally sound, that it provides

, that there are no prohibited foods or food groups, and that it has proven health benefits through clinical studies.

The program grew out of meetings that Jean Nidetch, a housewife from Queens, New York, organized with friends and acquaintances to discuss their efforts to lose weight.

In those meetings they shared advice and also their frustrations.

Those first meetings shaped the plan that, since then, has been based on four pillars: the promotion of healthy habits, a

, as well as the intelligent choice of foods (rich in healthy fats, proteins and fibers and low in calories, saturated fat and added sugar).

The support groups hold periodic meetings (there are groups that speak Spanish) in which different topics are addressed and materials prepared by specialists are offered, including everything from

.

In fact, the backbone of the program is that support network sustained through the WW application, virtual and face-to-face workshops that help to acquire practical tools and behavior change techniques.

WW's Chief Scientific Officer is psychologist and obesity researcher Gary Foster, author of

."

Penny Kris-Etherton, one of the specialists who advised on the ranking, stressed that WW is a "

weight loss program that is continually updated based on new scientific evidence."

➪Do you want to read more about the Weight Watchers diet?

This note may interest you: They managed to lose weight and maintain it and tell the reasons for their success 

Fruits and vegetables, pillars of all healthy diets.

Photo Shutterstock.

2. DASH diet

Weight Loss: 4.4/5 Overall Score: 4.4/5 Healthy: 4.5/5

Unlike the WW, the DASH diet was not created to promote weight loss, but rather to help stop

high blood pressure, as the name implies: Dietary Approaches to stop hypertension (according to its translation into Spanish).

This eating pattern promoted by the National Heart, Lung, and Blood Institute of the United States emphasizes the consumption of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products rich in nutrients that help reduce blood pressure. blood pressure, such as

.

Also, limit foods high in saturated fat, such as fatty meats, full-fat dairy products, tropical oils (such as coconut), and sugary drinks.

He also suggests reducing sodium intake to

.

"It doesn't tell you that you have to eliminate food groups, but it gives you guidelines on

you should ideally consume," nutritionist Lindsey Pine explains in a US News & World Report article.

The recommended servings from each food group based on a 2,000 calorie per day plan are:

✔

between 6 and 8 servings a day.

One serving equals 1 slice of bread, about 30 grams of dry cereal, or 1/2 cup of cooked cereal, rice, or pasta.

✔

between 4 and 5 servings a day.

One serving equals 1 cup of raw leafy greens or 1/2 cup of raw or cooked cut-up vegetables, or 1/2 cup of vegetable juice.

✔

between 4 and 5 servings a day.

One serving equals one medium fruit;

1/2 cup of fresh, frozen or canned fruit;

or 1/2 cup of fruit juice.

✔ Low-fat or fat-free

: 2 to 3 servings daily.

One serving equals 1 cup of milk or yogurt or about 40 grams of cheese.

✔ Lean

, poultry and fish: Two servings or less per day.

One serving equals about 30 grams of cooked lean red meat, poultry, or fish, or 1 egg.

✔

: between 4 and 5 servings a week.

One serving equals 1/3 cup of nuts, 2 tablespoons of peanut butter, 2 tablespoons of seeds, or 1/2 cup of cooked legumes.

✔

between 2 and 3 servings a day.

One serving equals 1 teaspoon of soft margarine, 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing.

✔

: 5 servings or less per week.

One serving equals 1 tablespoon of sugar or jam.

➪Do you want to continue reading about the DASH diet?

In this note you can find tips to put together the shopping list, in this the benefits for the brain of combining it with exercise and here guidelines to follow if you eat out.

The best diets are not restrictive.

Photo Shutterstock.

3. Mayo Clinic Diet (tie)

Weight Loss: 4.3/5 Overall Score: 4/5 Healthy: 4/5

The Mayo Clinic diet -one of the most prestigious medical institutions in the United States- is a 12-week program that was designed based on

with the aim of helping those who follow it to establish healthy habits for the entire life.

The plan focuses on making changes to your daily routine by adding and dropping habits that can affect your body weight.

"Simple habits, such as eating more fruits and vegetables,

, and moving 30 minutes a day, can help you lose weight," they emphasize from the Mayo Clinic.

It is composed of two phases:

1) Lose it!

This two-week phase is designed to jump-start weight loss, so you can

safely and healthily, they maintain.

During this stage the focus is on lifestyle habits associated with weight: add five healthy habits, drop five unhealthy ones, and adopt an additional five healthy ones.

"This phase can help you see some quick results (a psychological boost) and start

that you will carry over to the next phase of the diet," they say.

2) Live it up!

This second stage incorporates a lifelong focus on health.

It's where you go "deeper" with information to help improve food choices, portion sizes, menu planning, physical activity, exercise, and ways to maintain healthy habits.

"You may continue to

pound or pound a week until you reach your goal weight. Plus, this phase can help you maintain your goal weight permanently."

From the clinic they also make available electronic tools, such as a food and exercise diary and a weight monitor, which help to comply with the program.

The program emphasizes eating

, such as fruits, vegetables, and whole grains, legumes, heart-healthy fish (such as salmon, mackerel, and tuna), and good source fats. vegetable (such as avocado, nuts and olives).

The diets that top the ranking are balanced and aim to change habits.

Photo Shutterstock.

3. TLC Diet (tie)

Weight Loss: 4.3/5 Overall Score: 4.1/5 Healthy: 4.1/5

Just as the DASH diet was designed for better control of high blood pressure, the TLC (Therapeutic Lifestyle Changes) diet was created by the National Cholesterol Education Program of the National Institutes of Health in the United States as a regimen heart-healthy diet that helps lower cholesterol.

It also helps fight fatty liver.

"TLC is a

to reduce the risk of cardiovascular disease," Luis Rustveld, an assistant professor in the department of family and community medicine at the Houston School of Medicine, said in an article published by US News.

"Adhering to the TLC diet also doesn't require buying special foods or eliminating foods you like. The emphasis is on doing product comparisons by reading food labels and choosing

," she said.

How does the TLC diet work?

✔ Meat consumption should not exceed 140/150 grams per day, preferably skinless chicken or fish.

✔ Two to three servings a day of low-fat or fat-free dairy products.

✔ Up to four servings of fruit and three to five servings of vegetables.

✔Up to 6 servings a day of bread, cereal, rice, pasta, or other whole grains.

➪Read more about the TLC diet here

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