The Weight-Loss Plans to Try and the Fad Diets
The Weight-Loss Plans to Try and the Fad Diets to Skip if You Want to See Results - With countless diet programs out there, it can be tough to know which approach is worth your time and money. Luckily, this detailed guide can help you find the best plan to meet your needs.
“How can I lose weight?” Over time, millions of Americans have asked themselves that question. But with an overwhelming number of diet programs available, finding the answer can prove challenging. After all, there’s no one-size-fits-all plan that’s perfect for everyone.
What Can You Live With in the Long Term?
“There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
If the diet is a quick fix rather than one that promotes lasting lifestyle changes, this could pose a problem. In particular, extreme diets that promise big weight loss up front aren’t always sustainable — and you may end up overeating or even binge eating if you feel deprived. “Consider if the diet’s habits are ones you can continue throughout your lifetime, not just 21 or 30 days,” says Angie Asche, RD, a sports dietitian in Lincoln, Nebraska.
Which Diet Program Is Best for Your Overall Health?
Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health — and weight loss may be a bonus. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals,” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members — and instead should pay attention to what works for you individually.”
Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, then it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.
Is the Diet Approach Safe for You to Follow?
Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences.
“Don't like eating meat?” says Ginger Hultin, RDN, a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. “Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you.” The bottom line: The diet that you choose needs to be safe and effective, while taking into account your lifestyle.
RELATED: 8 Smart Ways to Sneak Heart-Healthy Foods Into Your Diet
To lessen the confusion and get on the fast track to success, we got the skinny on some of the most popular diets out there today. So read on to see which plan might be best for you — and which diets to run away from at full speed!
This high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy. Research published in Clinical Cardiology suggests the ketogenic, or “keto,” diet can be an effective weight-loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason.
Although the keto diet is popular among people with type 2 diabetes, you should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.
No matter what your current state of health, you should speak with your physician before beginning the ketogenic diet, according to recommendations in a paper published in August 2017 in the Journal of the Academy of Nutrition and Dietetics.
One of this diet's biggest hurdles? Saying goodbye to bread and other carbs. “It can be challenging to make sure to hit the low levels recommended for carbohydrates,” says Hultin. “This diet likely means a lot of planning ahead and bringing food with you to parties and events.”
Learn more about the keto diet here.
Paleo Diet
“A lot of people think the foundation of a paleo diet is high-fat meat, but I suggest that it’s vegetables,” says Hultin. The concept is to eat only foods — including meat, fish, poultry, eggs, fruits, and vegetables — that would have been available to our Paleolithic ancestors. This means grains, dairy, legumes, added sugar, and salt are all no-no’s.
With this eating style, you’re looking at a lot of menu planning and preparation. A review published in August 2017 in Nutrients suggests the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could also cause certain nutrient deficiencies, such as in calcium and vitamin D — and therefore, according to an article published in the January–February 2016 issue of the Royal Australian College of General Practitioners, anyone at risk for osteoporosis should avoid it.
Learn more about the paleo diet here.
Atkins Diet
This low-carb, high-protein diet has been around for decades. According to the Atkins website, the plan works in phases, with a very low daily carb allowance of about 20 grams (g) in the first phase, meaning the diet would send you into ketosis. You’re allowed more carbs as the phases continue.
In one November 2014 review published in Circulation: Cardiovascular Quality and Outcomes, researchers found that the Atkins diet yields modest long-term weight loss, similar to that of the Weight Watchers eating plan.
Because the diet is low in carbs, it may not be appropriate for someone with diabetes or on insulin — and because it’s high in protein, you’d want to avoid it if you have kidney disease, according to the
Mayo Clinic.
Learn more about the Atkins diet here.
DASH Diet
“This is a great way of eating that I highly recommend to many clients, and I even model in my own life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the co-author of Fertility Foods Cookbook. “Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. However, considering that most Americans exceed their daily sodium levels anyway, it’s not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.”
The DASH diet, or Dietary Approaches to Stop Hypertension, is mainly focused on reducing sodium intake and increasing consumption of fruits and vegetables, according to the Academy of Nutrition and Dietetics.
In one August 2017 study in Polish Heart Journal, people following the DASH diet saw an improvement in blood pressure, as well as in overall body fat. US News & World Report has also consistently ranked the DASH diet as the top diet in its annual rankings.
Learn more about the DASH diet here.
MIND Diet
The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and the Mediterranean diet. It features foods meant to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative condition that more than 5 million Americans are living with, according to the Alzheimer’s Association. Some research backs up this notion, including a study published in September 2016 in Alzheimer’s Dementia that found a link between following the MIND Diet and a reduced risk of the disease.
Emphasizing vegetables, berries, beans, whole grains, olive oil, fish, and wine, it also calls for a reduction in saturated fats, according to the Mayo Clinic. Because the diet focuses on cutting unhealthy fats and emphasizes eating whole, fresh foods, people who follow the MIND diet may lose weight as an added benefit.
Learn more about the MIND diet here.
Low-Carb Diet
Many diets, including Atkins and the keto diet, fit into this umbrella. A typical low-carb diet limits carbs to less than 60 g daily, but this can vary, according to the Mayo Clinic. In a September 2015 review published in PLOS One, people following low-carb diets saw modest weight loss — although study authors note that long-term effects of the diet require further research.
Following this type of eating plan can result in certain nutritional deficiencies, and children and pregnant or lactating women should avoid it. “The low-carb diet is best for individuals who truly enjoy savory diets that involve more animal-based products and less sweet, refined carbohydrates,” notes Kyle.
Learn whether a low-carb diet or a low-fat diet is better for weight loss.
Intermittent Fasting
Many variations of this eating style exist — ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. “If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you,” says Hultin. “There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.”
The idea is that the fasting induces mild stress to the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. The verdict is still out regarding the diet’s long-term effectiveness with weight loss, according to a review of preliminary animal research published in January 2017 in Behavioral Sciences.
But data suggest the approach still presents potential problems, as its restrictive nature may lead to overeating or binge eating, suggests an article published in June 2013 in the Canadian Medical
Association Journal.
“Intermittent fasting can be really challenging if you have an ever-changing schedule,” adds Hultin. “If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives.” The diet is not for children, people with diabetes, pregnant or lactating women, or anyone with a history of an eating disorder.
Learn more about fasting diets here.
Weight Watchers
This eating plan has been around for years, since Jean Nidetch founded the organization in the early ’60s, according to the Weight Watchers website.
It’s gone through many iterations, though its most recent version is WW Freestyle, which was released in December 2017. You get a daily SmartPoints budget, and the new plan offers 200-plus zero-Points foods that don’t need to be measured or tracked, such as nonstarchy veggies, most fruits, tofu, beans, and skinless poultry.
The plan promotes long-lasting, sustainable changes, and a bounty of research backs this up. In fact, one December 2013 study in The American Journal of Medicine shows that people following Weight Watchers were close to nine times more likely to lose 10 percent of their body weight, compared to people following a self-help diet plan.
Learn more about the Weight Watchers diet here.
South Beach Diet
Created in 2003 by cardiologist Arthur Agatston, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, and the diet emphasizes lean protein, unsaturated fats, and low-glycemic carbs such as non-starchy vegetables. South Beach promotes lasting lifestyle changes, according to the Mayo Clinic.
In one August 2007 study published in The Journal of Nutrition and Disease, people who followed the first two phases of the diet noticed significant weight loss — but also experienced some shifts in satiety and hunger hormones, possibly leading to higher levels of hunger during the diet.
Like other low-carb diets, the South Beach Diet isn’t appropriate for pregnant or lactating women, or children.
Learn more about the South Beach Diet here.
Vegan and Vegetarian Diet
“A vegan or vegetarian diet is best for individuals who do not like to consume animal products, whether it be for health reasons, environmental reasons, or animal welfare reasons,” says Kyle. “There are many health benefits of consuming more plant-based foods, such as a reduction in chronic disease.”
There’s a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a review published in August 2017 in Nutrients, but some vegans and vegetarians may become deficient in specific nutrients, such as calcium, iron, zinc, and vitamin B12, according to an article published in December 2017 in Nutrition, Metabolism and Cardiovascular Diseases.
Learn more about vegetarian diets here.
Learn more about vegan diets here.
Mediterranean Diet
“Diets such as the Mediterranean diet are sustainable, have been shown to improve health, and aren’t restrictive or short term,” says Asche.
The Mediterranean diet is meant to reflect the eating pattern of people living in the Mediterranean. So think plenty of vegetables, fruits, olive oil, fish, nuts, beans, legumes — and only a moderate amount of red wine and dairy.
The diet can be helpful for weight loss, as well as decreasing risk of developing conditions such as diabetes, heart disease, and Alzheimer’s, according to an April 2013 study in the New England Journal of Medicine and the Mayo Clinic. It has been consistently ranked as a top diet in US News & World Report’s annual rankings.
Learn more about the Mediterranean diet here.
Whole30 Diet
This popular diet program is fairly restrictive — and for the first 30 days, dieters must cut out dairy, grains, legumes, most dairy, added sugar, and alcohol without any slip-ups, according to the Whole30 website. The aim is to “reset” your body and to adopt dietary habits resulting in weight loss. Cutting out added sugar and alcohol has merit, but all the restrictions prove challenging and could lead to nutrient deficiencies and disordered eating.
“The Whole30 diet does not allow for any whole grains or legumes, which are extremely beneficial to your health,” says Asche. “Whole grains are rich in fiber and micronutrients and are linked to helping to lower your risk of heart disease. The fact that the diet eliminates nutritious foods is a big red flag for me.”
Learn more about the Whole30 program here.
Source:https://www.everydayhealth.com/diet-nutrition/best-worst-diet-plans-for-weight-loss/
“How can I lose weight?” Over time, millions of Americans have asked themselves that question. But with an overwhelming number of diet programs available, finding the answer can prove challenging. After all, there’s no one-size-fits-all plan that’s perfect for everyone.
How to Pick the Best Diet Plan for You
Before you choose a health or weight-loss approach, it’s important to do some self-evaluation by asking yourself some questions.What Can You Live With in the Long Term?
“There are many diet plans on the market today that promote good health,” says Emily Kyle, RDN, who is in private practice in Rochester, New York. “The key is finding one that does not cause you stress or agony.” Ask yourself questions such as: Would the diet guidelines make you happy? Anxious? Stressed? Are you able to follow them long term? “Factors such as enjoyment, flexibility, and longevity should be strongly considered,” adds Kyle.
If the diet is a quick fix rather than one that promotes lasting lifestyle changes, this could pose a problem. In particular, extreme diets that promise big weight loss up front aren’t always sustainable — and you may end up overeating or even binge eating if you feel deprived. “Consider if the diet’s habits are ones you can continue throughout your lifetime, not just 21 or 30 days,” says Angie Asche, RD, a sports dietitian in Lincoln, Nebraska.
Which Diet Program Is Best for Your Overall Health?
Some diet plans, such as the MIND diet and the DASH diet, are meant to focus on certain areas of health — and weight loss may be a bonus. Others are created with weight loss as a primary goal. “It is important to remember that we are all very unique individuals,” says Kyle. “We all have different states of health and different lifestyles, which could affect what diet plan is best for us. That means that you should not be considering what is working for your friends or family members — and instead should pay attention to what works for you individually.”
Many diet plans cut out entire food groups, which can create nutrient deficiencies as well as health problems. For instance, if the diet is very low in carbohydrates and you have diabetes, it’s probably not a good fit. And if it’s too restrictive and you’re pregnant or breastfeeding, then it’s not a good idea, either. Keep in mind that pregnancy is not a time for weight loss. Speak with your doctor before making any changes to your diet if you are pregnant or breast-feeding.
Is the Diet Approach Safe for You to Follow?
Make sure that the diet has been studied extensively for safety — and discuss any changes with your physician or registered dietitian before beginning a new diet. (If you don’t have a dietitian, find one in your area at the Academy of Nutrition and Dietetics website.) And do a self-check to ensure the diet fits with your own values and preferences.
“Don't like eating meat?” says Ginger Hultin, RDN, a dietitian in private practice in Seattle and a spokesperson for the Academy of Nutrition and Dietetics. “Then don't be paleo! Travel a lot and rely on eating out? The DASH diet may end in frustration for you.” The bottom line: The diet that you choose needs to be safe and effective, while taking into account your lifestyle.
RELATED: 8 Smart Ways to Sneak Heart-Healthy Foods Into Your Diet
To lessen the confusion and get on the fast track to success, we got the skinny on some of the most popular diets out there today. So read on to see which plan might be best for you — and which diets to run away from at full speed!
Popular Diet Plans Backed by Some Scientific Evidence
Keto DietThis high-fat, adequate-protein, low-carb fad diet sends the body into a state of ketosis, in which the body uses stored fat for energy. Research published in Clinical Cardiology suggests the ketogenic, or “keto,” diet can be an effective weight-loss method, but to be successful, you must follow the plan consistently with no cheat days — otherwise, you’re just eating a high-fat diet that may be high in unhealthy fats for no reason.
Although the keto diet is popular among people with type 2 diabetes, you should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.
No matter what your current state of health, you should speak with your physician before beginning the ketogenic diet, according to recommendations in a paper published in August 2017 in the Journal of the Academy of Nutrition and Dietetics.
One of this diet's biggest hurdles? Saying goodbye to bread and other carbs. “It can be challenging to make sure to hit the low levels recommended for carbohydrates,” says Hultin. “This diet likely means a lot of planning ahead and bringing food with you to parties and events.”
Learn more about the keto diet here.
Paleo Diet
“A lot of people think the foundation of a paleo diet is high-fat meat, but I suggest that it’s vegetables,” says Hultin. The concept is to eat only foods — including meat, fish, poultry, eggs, fruits, and vegetables — that would have been available to our Paleolithic ancestors. This means grains, dairy, legumes, added sugar, and salt are all no-no’s.
With this eating style, you’re looking at a lot of menu planning and preparation. A review published in August 2017 in Nutrients suggests the diet could lead to weight loss, but the Academy of Nutrition and Dietetics warns the plan could also cause certain nutrient deficiencies, such as in calcium and vitamin D — and therefore, according to an article published in the January–February 2016 issue of the Royal Australian College of General Practitioners, anyone at risk for osteoporosis should avoid it.
Learn more about the paleo diet here.
Atkins Diet
This low-carb, high-protein diet has been around for decades. According to the Atkins website, the plan works in phases, with a very low daily carb allowance of about 20 grams (g) in the first phase, meaning the diet would send you into ketosis. You’re allowed more carbs as the phases continue.
In one November 2014 review published in Circulation: Cardiovascular Quality and Outcomes, researchers found that the Atkins diet yields modest long-term weight loss, similar to that of the Weight Watchers eating plan.
Because the diet is low in carbs, it may not be appropriate for someone with diabetes or on insulin — and because it’s high in protein, you’d want to avoid it if you have kidney disease, according to the
Mayo Clinic.
Learn more about the Atkins diet here.
DASH Diet
“This is a great way of eating that I highly recommend to many clients, and I even model in my own life,” says Elizabeth Shaw, RDN, who is in private practice in San Diego and is the co-author of Fertility Foods Cookbook. “Since the premise of the diet is designed to help people who have high blood pressure, low-sodium foods are recommended. However, considering that most Americans exceed their daily sodium levels anyway, it’s not surprising that dietitians recommend this style of eating for treating many different conditions, such as heart disease and obesity.”
The DASH diet, or Dietary Approaches to Stop Hypertension, is mainly focused on reducing sodium intake and increasing consumption of fruits and vegetables, according to the Academy of Nutrition and Dietetics.
In one August 2017 study in Polish Heart Journal, people following the DASH diet saw an improvement in blood pressure, as well as in overall body fat. US News & World Report has also consistently ranked the DASH diet as the top diet in its annual rankings.
Learn more about the DASH diet here.
MIND Diet
The MIND diet, or Mediterranean-DASH Intervention for Neurodegenerative Delay, is a sort of hybrid between the DASH diet and the Mediterranean diet. It features foods meant to slow the progression or development of Alzheimer’s disease, the most common form of dementia and an incurable neurodegenerative condition that more than 5 million Americans are living with, according to the Alzheimer’s Association. Some research backs up this notion, including a study published in September 2016 in Alzheimer’s Dementia that found a link between following the MIND Diet and a reduced risk of the disease.
Emphasizing vegetables, berries, beans, whole grains, olive oil, fish, and wine, it also calls for a reduction in saturated fats, according to the Mayo Clinic. Because the diet focuses on cutting unhealthy fats and emphasizes eating whole, fresh foods, people who follow the MIND diet may lose weight as an added benefit.
Learn more about the MIND diet here.
Low-Carb Diet
Many diets, including Atkins and the keto diet, fit into this umbrella. A typical low-carb diet limits carbs to less than 60 g daily, but this can vary, according to the Mayo Clinic. In a September 2015 review published in PLOS One, people following low-carb diets saw modest weight loss — although study authors note that long-term effects of the diet require further research.
Following this type of eating plan can result in certain nutritional deficiencies, and children and pregnant or lactating women should avoid it. “The low-carb diet is best for individuals who truly enjoy savory diets that involve more animal-based products and less sweet, refined carbohydrates,” notes Kyle.
Learn whether a low-carb diet or a low-fat diet is better for weight loss.
Intermittent Fasting
Many variations of this eating style exist — ranging from fasting for a number of hours each day up to an entire 24-hour fasting period one or two times a week. “If you're trying to kick a habit like eating late into the night, then stopping eating earlier in the evening and fasting overnight could be beneficial for you,” says Hultin. “There are many types of intermittent fasting, so ensuring you pick one that works for you and your lifestyle is important.”
The idea is that the fasting induces mild stress to the cells in your body, helping them become better at coping with such stress and possibly helping your body grow stronger. The verdict is still out regarding the diet’s long-term effectiveness with weight loss, according to a review of preliminary animal research published in January 2017 in Behavioral Sciences.
But data suggest the approach still presents potential problems, as its restrictive nature may lead to overeating or binge eating, suggests an article published in June 2013 in the Canadian Medical
Association Journal.
“Intermittent fasting can be really challenging if you have an ever-changing schedule,” adds Hultin. “If you're traveling and crossing time zones, it could be very difficult to follow. It might be best for people with more stability in their lives.” The diet is not for children, people with diabetes, pregnant or lactating women, or anyone with a history of an eating disorder.
Learn more about fasting diets here.
Weight Watchers
This eating plan has been around for years, since Jean Nidetch founded the organization in the early ’60s, according to the Weight Watchers website.
It’s gone through many iterations, though its most recent version is WW Freestyle, which was released in December 2017. You get a daily SmartPoints budget, and the new plan offers 200-plus zero-Points foods that don’t need to be measured or tracked, such as nonstarchy veggies, most fruits, tofu, beans, and skinless poultry.
The plan promotes long-lasting, sustainable changes, and a bounty of research backs this up. In fact, one December 2013 study in The American Journal of Medicine shows that people following Weight Watchers were close to nine times more likely to lose 10 percent of their body weight, compared to people following a self-help diet plan.
Learn more about the Weight Watchers diet here.
South Beach Diet
Created in 2003 by cardiologist Arthur Agatston, this low-carb diet features three phases. The first phase is the most restrictive, limiting carbs such as potatoes and rice. Each subsequent phase becomes more lenient, and the diet emphasizes lean protein, unsaturated fats, and low-glycemic carbs such as non-starchy vegetables. South Beach promotes lasting lifestyle changes, according to the Mayo Clinic.
In one August 2007 study published in The Journal of Nutrition and Disease, people who followed the first two phases of the diet noticed significant weight loss — but also experienced some shifts in satiety and hunger hormones, possibly leading to higher levels of hunger during the diet.
Like other low-carb diets, the South Beach Diet isn’t appropriate for pregnant or lactating women, or children.
Learn more about the South Beach Diet here.
Vegan and Vegetarian Diet
“A vegan or vegetarian diet is best for individuals who do not like to consume animal products, whether it be for health reasons, environmental reasons, or animal welfare reasons,” says Kyle. “There are many health benefits of consuming more plant-based foods, such as a reduction in chronic disease.”
There’s a large spectrum of where people can fall on a vegetarian diet: For example, vegans consume no animal products, whereas ovo-lacto vegetarians eat both dairy and eggs. The eating style may help with weight loss, suggests a review published in August 2017 in Nutrients, but some vegans and vegetarians may become deficient in specific nutrients, such as calcium, iron, zinc, and vitamin B12, according to an article published in December 2017 in Nutrition, Metabolism and Cardiovascular Diseases.
Learn more about vegetarian diets here.
Learn more about vegan diets here.
Mediterranean Diet
“Diets such as the Mediterranean diet are sustainable, have been shown to improve health, and aren’t restrictive or short term,” says Asche.
The Mediterranean diet is meant to reflect the eating pattern of people living in the Mediterranean. So think plenty of vegetables, fruits, olive oil, fish, nuts, beans, legumes — and only a moderate amount of red wine and dairy.
The diet can be helpful for weight loss, as well as decreasing risk of developing conditions such as diabetes, heart disease, and Alzheimer’s, according to an April 2013 study in the New England Journal of Medicine and the Mayo Clinic. It has been consistently ranked as a top diet in US News & World Report’s annual rankings.
Learn more about the Mediterranean diet here.
Whole30 Diet
This popular diet program is fairly restrictive — and for the first 30 days, dieters must cut out dairy, grains, legumes, most dairy, added sugar, and alcohol without any slip-ups, according to the Whole30 website. The aim is to “reset” your body and to adopt dietary habits resulting in weight loss. Cutting out added sugar and alcohol has merit, but all the restrictions prove challenging and could lead to nutrient deficiencies and disordered eating.
“The Whole30 diet does not allow for any whole grains or legumes, which are extremely beneficial to your health,” says Asche. “Whole grains are rich in fiber and micronutrients and are linked to helping to lower your risk of heart disease. The fact that the diet eliminates nutritious foods is a big red flag for me.”
Learn more about the Whole30 program here.
Source:https://www.everydayhealth.com/diet-nutrition/best-worst-diet-plans-for-weight-loss/
3 Week Diet Review