When it comes to weight loss, we all must have heard about hundreds of diets, but you might be quite surprised to know that only a handful of them are actually effective. So if you want to drop a few pounds, take a look at our picks for three effective diets for rapid weight loss. Choose the one that works best for you. Always remember the key to weight loss is regular exercise and proper healthy diet.
HMR Program: Health Management Resources Program or HMR is a weight loss plan that has been developed to reduce calories through meal replacement. About 30 years ago, it was developed by a behavioral psychologist, Lawrence Stifler. In the HMR diet, multigrain hot cereals, low-calorie shakes and meals, and nutrition bars are consumed in place of normal meals. This diet plan is divided into two stages: First stage is the quick start, in which the aim is to lose as quickly as possible; during the second stage you'll receive HMR foods on a monthly basis. The quick start kit includes fruity shakes, multigrain cereal, delicious chicken entree with spinach salad, ravioli with vegetables, etc. A regular meal day consists of two HMR entrees, three HMR shakes, and five servings of fruits and vegetables each.
After starting this diet, you will receive food shipments every two weeks. The amount of time you have to continue in the first stage depends on your weight loss. Expected weight loss is about one to two pounds per week and, on average, you may lose upto two to three pounds in 12 weeks. Once you are done with stage one, you will enter the second stage.
The main aim of stage two is to maintain your weight. This particular stage consists of phone conversations with a dietician and a fitness coach. One must incorporate a regular form of exercise that will help you burn around 2,000 calories each week. This stage lasts for about four to eight weeks. Apart from helping you lose weight quickly, the HMR foods are loaded with the essential vitamins. However, like every diet, this too has some drawbacks, and the meals can be repetitive.
Mediterranean diet: One of the most effective ways to lose weight is through a Mediterranean diet. As the name suggests, this diet originated from the Mediterranean region, where in fact many people live longer and are prone to fewer diseases. The reason for this is they follow a set of healthy lifestyle habits. Most people from this region follow a simple plan: they consume diet rich in greens and nuts, low in sugar, saturated fats and red meat. The Mediterranean diet emphasis on eating vegetables, fruits, nuts, olive oil, beans, legumes, flavorful spices and herbs. Dairy products such as cheese and yogurt must be eaten in moderation. Eat fish and seafood several times a week, while red meat and sweets- if not entirely avoided-should only be eaten during special occasions and in small quantities.
Many of those who follow a Mediterranean diet drink a glass of red wine per day, as it contains a healthy compound called resveratrol. Overall, this diet helps one lose weight, improves heart health, helps prevent cancer and diabetes, and reduces the risk of developing Parkinson’s disease.
DASH diet: The DASH stands for Dietary Approached to Stop Hypertension. This dietary pattern is designed to help prevent high blood pressure. If you are planning to follow the DASH diet, then you must eat diet that is low in sodium and consume a vast range of nutrient-rich foods. The DASH diet also reduces the risk of heart diseases. It emphasis on consuming lot of fresh vegetables, fruits, lean meats and whole grains. This effective diet is low in salt, added sugars, fats and red meat.