The turn of the year has already passed, and those who are willing to lose a few pounds must be wondering what is the best diet for 2022. But the thing is, there is a surprising variety of fad diets and fast weight loss methodologies. So, how to choose the best diet for 2022 to be able to reduce the numbers on the scale, without the risk of the hangover effect?

This year, methodologies known as the ketogenic diet, the whole 30 diet, the Mediterranean diet, and intermittent fasting will continue to be on the rise as the most effective ways to lose weight. However, before you choose the best diet for 2022, you need to keep in mind that the right diet depends largely on what you like to eat and what best fits your personal lifestyle. In other words, the bestdiet for 2022 is that healthy eating style that is possible to follow for a longer period of time. Furthermore, in order to lose weight it is necessary to have a caloric deficit, which is when the body ingests fewer calories than it expends.

Best diet for 2022

Intermittent fasting

Despite being called a diet, intermittent fasting is actually a nutrition strategy characterized by alternating periods of fasting and regular eating, in order to improve body composition and overall health.

The most widely followed intermittent fasting methods are:

• 16/8: consists of 2 meals a day with an interval of 8 hours (for example, one meal at 12 noon and the other at 8 pm, for a total of 16 hours fasting;
• Complete fasting: fasting for 24 hours, once or twice a week;
• Method 5:2: two non-consecutive days of the week, individuals only consume 500-600 calories and on the other 5 days, normal food.

Regardless of the method followed, all intermittent fasting is composed of three pillars that support the effectiveness of the diet program. These are:

• Feeding windows: the period when you are not fasting;
• Drinking calorie-free liquids during fasting: water, coffee, and teas without sugar or sweetener;
• Avoid items that are not exactly food, but contain calories, such as whey protein.

Does fasting really lose weight?

All calorie-control diets have a similar impact on weight loss. But to be truly successful, a person must be able to maintain it over the long term.

Furthermore, a giant study published in 2017 in the Journal of the International Society of Sports Nutrition suggests that intermittent fasting is equally effective for weight loss as daily calorie restriction (the traditional diet), especially among those with overweight and obesity.

Results vary, however, depending on individual circumstances and the amount of weight the individual wants or needs to lose.

Therefore, the long-term effectiveness of this eating program depends on the person's ability to maintain this healthy, low-calorie style in the future.

In the same way, the time to become fully accustomed to the diet varies, and it can be quickly accepted by the body, or even not well tolerated. In this case, it is necessary to reformulate the eating practices with the help of a doctor or nutritionist.

Read also: Best foods to break intermittent fasting

Mediterranean Diet: An option for best diet for 2022

A Mediterranean diet The diet plan that is at the top of the best diets arose from the habits of countries in the Mediterranean Sea region, in the 1950's, after studies made by researcher Ancel Keys.had a lower incidence of cardiovascular disease.

Also called Mediterranean diet Thus, weight loss and a better mood come about as a consequence of healthy living.

There is no exact proportion of consumption, but some food groups are fundamental for the success of the method: olive oil, fruits, vegetables, cereals, milk, and cheese are allowed, while industrialized products, such as frozen food, canned food, cookies, bread, and others, are forbidden.

Besides cardiovascular protection, discipline with the menu can stimulate cognitive activity, help prevent diabetes, reduce the risk of some types of cancer due to the high consumption of fiber, and improve intestinal transit.

The large amount of antioxidant elements also helps prevent the formation of tumors, because they are favored by the presence of free radicals in the body, substances that antioxidants fight. However, the diet can be quite calorific. Therefore, it is worth seeking a nutritionist or nutrologist to adjust the amounts and portions according to your health.

What to Eat

• Fish and Seafood It is necessary to consume fish and seafood in large quantities, between two and four times a week, because these foods are great sources of protein and good fats for health, such as omega-3, which has anti-inflammatory properties, relieves pain, improves circulation and reduces cholesterol.

• Olive oil and good fats Olive oil is a source of fat that is good for the heart and should be added to dietary foods, up to two tablespoons a day.

• Whole Foods : Whole-grain foods, such as rice, flour, oatmeal, and pasta are the main energy providers within the Mediterranean diet. For, the ingredients are rich in fiber, vitamins, and minerals, help satiety, fight constipation, and decrease the absorption of sugars and fats.

• Fruits and Vegetables The ideal is to consume up to nine portions of fruits and vegetables a day. They are responsible for the body's fiber, minerals, vitamins, and the feeling of satiety. So, bet on variety and color.

• Milk and dairy products

• Proteins and legumes Chickpeas, lentils, and beans are sources of carbohydrates and proteins. legumes are rich in minerals, such as potassium and iron, and vitamins. Meals with eggs, grains, and fish are the most indicated on the menu.

• Drinks The drink is rich in resveratrol and anthocyanins, that is, besides being a natural antioxidant, it prevents the formation of fat in the arteries.

What to Avoid

• Industrialized Products The Mediterranean diet is based on a much higher consumption of natural foods, mainly of vegetable origin, such as olive oil, soy, eggs, and milk, thus reducing the consumption of processed products. So, no ready-made foods, as they usually have high levels of refined sugar, saturated and trans fats, and artificial additives.

• Red meat The menu calls for a greater intake of fish, seafood, and even chicken, but the consumption of red meat is indicated only once a week, in order to avoid cardiovascular diseases.

Benefits

For those who choose this as the best diet for 2022, you have to keep in mind that although the Mediterranean diet is not exact - because Greeks, Italians, French, and Spaniards eat differently - its principles are the same, and the dishes are always associated with stronger bones, a healthier heart, and a longer life.

According to researchers at the University of Barcelona, the dietary program could prevent about 30 percent of deaths from heart attack, stroke, and cardiovascular disease in general.

In all, 41 of the world's most popular diets were evaluated, and the Mediterranean one also triumphed in some subcategories: best for healthy eating, best for diabetes control, and easiest to follow.

Best diet for 2022: Ketogenic (keto) diet

The diets low carb are known for promising rapid weight loss, and one of the most popular at this time is ketogenic diet be a better diet option for 2022.

Also called keto diet This way of eating has won over celebrities like Halle Berry and Kourtney Kardashian.

The curious thing: the menu is not new. It was created in the 1920s to treat diseases such as diabetes and, for this reason, allows a maximum of 5% carbohydrates, when not totally eliminating this nutrient. The objective is to regulate insulin, a hormone released when pasta, bread, or even fruit is ingested and, in excess, stimulates the body to accumulate fat.

Read also: 5 foods that sabotage your diet without you realizing it

The Ketogenic Diet: How it works

Drastically reducing carbohydrate intake is one of the most classic weight loss strategies, and the reason for this derisory carbohydrate intake is to control insulin.

"For, when we consume foods rich in carbohydrates, there is an increase in glucose and basal insulin, which can lead to a robust reserve of the nutrient and, consequently, an increase in body fat. Thus, by consuming less carbohydrate, insulin production decreases, leading to weight loss," explains Gabriela Cilla, a clinical, sports, and functional nutritionist from São Paulo.

It can be compared to the Paleo diet, which includes legumes, vegetables, sources of proteins and fats in the menu", points out the nutritionist. However, she warns that it is not indicated for those who have a tendency to binge eating and athletes who seek high sports performance. The reason, according to the specialist, is that athletesuse carbohydrate as the primary source of fuel for physical activity.

The program lasts a minimum of three weeks, and can last up to six months. But generally, because of the restriction, some nutritionists recommend 40 days of diet. Everything will depend on the professional and on the needs and limitations of each individual.

Main benefits

• Quick weight loss: A study review conducted by the Federal University of Alagoas and published in 2013 in the British Journal of Nutrition compared 13 studies conducted worldwide with fat-restricted diets and concluded that the ketogenic diet is more effective for weight loss. The reason is that due to the deprivation of carbohydrates, which are the primary fuel source, the body enters a state of ketosis and resorts toThis is why weight loss is more noticeable in less time.
• Decreased fluid retention: The weight eliminated with the diet also involves liquids, reducing the discomfort of swelling caused by this accumulation.
• Increased feeling of satiety: If the intake of other macronutrients - proteins and fats - is well planned, the keto diet is able to decrease unexpected hunger, because there is not much variation in insulin levels.

Foods allowed on the keto diet

Menus without pasta and grains must be prescribed and followed by a nutritionist, endocrinologist, or nutrologist. You still have to have blood tests (to monitor cholesterol levels) and frequent bioimpedance tests (to reveal the loss of fat and lean mass), and take multivitamins, especially vitamin D.

• Meat, fish and egg
• Fat and oil
• Nuts and seeds
• Natural herbs and spices

Foods not indicated in the ketogenic diet

• Pulses (lentils, soybeans, peas, beans, chickpeas)
• Tubers (carrots, potatoes, sweet potatoes, cassava, cassava)
• Pasta (breads, noodles and foods with white flour in the composition)
• Sweets and sugary foods

Whole30 Diet

Thirty days. This is the time you need to establish a healthier relationship with food. diet Whole30, a nutritional program designed to change the way you feel and eat within a month.

Basically, you have to remove all potentially inflammatory foods and drinks in your diet and eat three meals a day made with ingredients approved by the method.

So the idea is that by eliminating inflammatory food groups for 30 days, you can let your body heal and recover from any effects these groups may cause. So once the 30 days are over, followers are encouraged to use a long-term meal plan to introduce some foods slowly and in moderation.

How the Whole30 Diet Works

According to Melissa Hartwig-Urban, a sports nutritionist and co-founder of Whole30, the diet is not designed as a weight loss plan - as there is no counting, tracking, or restricting of calories. In addition, the methodology also calls for you not to step on the scale during the 30 days. Still, there is no denying that many people lose weight while doing Whole30.

In addition, in 2015, the book Whole30 - 30 Days to Change, a partnership between the nutritionist and functional medicine practitioner Dallas Hartwig, was published.

And, according to her, it worked: "I slept better, had more energy, focused better on work, and was happier in general," says Melissa. "But, what the experience really helped me change was my emotional relationship with food, because, for the first time in my life, I got off the scale and out of the mirror, and found other ways besides fast food or wine to calm myself, reward myselfmyself and love me".

What is allowed

According to the Whole30 website, the first rule of the program is to "eat real food," so that means meat, seafood, eggs, vegetables, fruits, natural healthy fats (like olive oil and nuts), herbs and spices, and unsweetened coffee and tea are also allowed.

What is prohibited

The diet plan recommends cutting down on sugar, so you should read the labels of anything you buy, since added sugar can get in anywhere. Also, processed foods, alcohol, and all grains (wheat, oats, quinoa, etc.), legumes (beans, peas, lentils), and dairy products (all dairy products) should be banned.