Healthy Diets Plan to Lose Weight in 2022

The struggle to lose weight is persistent, and it isn’t easy to reach the goal. After a long-term of hard work and dedication to find the proper diet, it is possible to release some pounds from the body. However, finding the one right diet plan to lose weight in 2022 could be a daunting and overwhelming task, especially when there are hoards of diet plans circulating all over the internet. 

If you are willing to make a fresh start for your body, no time is better than a new year. It is more critical due to some of the holiday treats and meals consumed with utter enthusiasm. So it’s high time to adopt a wholesome diet plan to lose weight and cleanse your body from all the junk and calories you have been piling up for so long. 

If you are trying to discover the best diet plan to lose weight in 2022 throughout the internet, then we have got you covered. After you are done reading this blog, you will know which diet plan would be an excellent fit for your weight loss need in the coming year. 

Dash Diet

Healthy Diets plan to lose weight in 2022


DASH stands for Dietary Approaches to Stop Hypertension. We hope you have understood by now that Hypertension significantly implies lowering down the high blood pressure level. So the DASH Diet was developed for people with high blood pressure levels to improve their condition without a strong dose of medication. It is an expert and a science-backed dietary plan that does not cut on food but rather groups all the nutrition-based food in a diet chart.

DASH Diet involves going down on sodium with only 1500 milligrams in a single day and focusing on a low-fat or no-fat meal plan. Other than that, it is all about eating fiber-rich vegetables, fish, low-fat meat, poultry, whole grains, etc. The DASH diet intends to restrict you from eating saturated fat, sugary preservative foods, drinks, full-fat dairy, etc. 

The DASH dietary plan does not ask you to cut on your food to lose weight; instead, it speaks in favor of eating every 3 to 4 hours so that the overeating habit doesn’t take a toll on your health. However, the diet plan has now turned into a perfect partner for those who intend to lose weight. Several research has shown that the DASH diet helped people maintain a healthy weight, specifically in those obese people who had a bodyweight beyond 100 pounds. 

Since calories and extra body fat are why people suffer from heart diseases, DASH tends to kill two birds with one stone; reducing body weight, eliminating fat, and improving heart health. Hence, the DASH diet proves to be the best diet plan to lose weight in 2022. 

7-Day Smoothie Weight Loss Diet Plan

Now, this might be coming to you as a surprise, but believe it or not, the Smoothie Challenge diet plan to lose weight was trending in 2021, and the prediction says that the coming year might benefit from this diet plan. You must have understood by now that a 7- day smoothie is a challenge for anyone, and you must be thinking about what all one must do to reach the body’s goals! But as much as the end defines the means, it is not so true in every diet plan you follow. 

As per Thrive Naija, Smoothies could be your best friend if you add only the required ingredients that promote weight loss. A weight loss smoothie could be pretty wholesome and nutritious if the necessary components are put in it. If you choose to go on a green 7-day smoothie weight loss Diet Plan, then add as low calories as possible, and remember to make it healthy and wholesome so that you feel fuller for good hours. 

You need to follow certain things if you would like to make your 7-day smoothie challenge successful:

  • Add more protein-rich ingredients such as Flax seeds and leafy vegetables that make your body healthy and help reduce weight. Choose to add flaxseeds which are extremely protein-rich. 
  • If you choose to make a smoothie, do not include fat. Yes, you can use yogurt but choose the low-fat one but not the sweetened one. In an attempt to make your smoothie delicious and fun to eat, do not even try to put nuts, seeds, or cream that have a higher chance of increasing your weight. Make it as healthy as possible. 
  • Add some avocados or berries to give your green smoothie a good taste and a nice flavor. They not only taste good but are rich in fiber, making you feel full for quite some time. 
  • Remember to check the ingredients you are adding according to the measure. The measure is significant while blending a smoothie, and you can not just put anything inside the blender at any amount and blend. The end game is to reduce some pesky pounds. So be mindful of the measure.

Green Smoothie Challenge for seven days is a great diet plan to lose weight only if you are careful enough to add the needed ingredients, and then you are good to go. Just blend it once in the morning and keep it sealed tight in a container to drink in place of meals or evening time snacks. 

Fat Protein Efficient Diet Plan

It might come to you as a pretty new concept, but we all have a specific metabolic body type. It means depending on our body shape, size, and several other inherent genes, our system digests different macronutrients differently, and Fat Protein Efficient is one such body type. People who have a Fat Protein Efficient body type will easily digest fat and protein-based food and produce energy from it. Other than Fat Protein efficient, there are two other metabolic body types: Carb Efficient and Mixed Metabolic Body types. 

You should know that knowing your metabolic type makes for a significant part of following a diet plan successfully. While Fat Protein Efficient body type is the one that has a parasympathetic nervous system, these people love to eat fatty and salty food, and a high-carb diet does not suffice them as it restricts their calorie intake. If you do not understand your metabolic body type, following simply any diet plan could make you quite irritated and anxious. 

Fat Protein Efficient Diet Vs. Keto Diet

If you are a somatotype endomorph body, you have a fat protein efficient body type. Hence, if you consume carbohydrates more, you would eventually see the same impact on your body. So, the best diet plan to lose weight in 2022 for you is to follow all the high-fat, low-carb diets such as Keto Diet, Paleo Diet, Atkins Diet, or Fat Protein Efficient Diet.  There is one thing different between other High fat and protein diet vs. Fat Protein Efficient Meal Plans.

Unlike Keto Diet, a Fat Protein Efficient Diet does not ask you to eat only 5% worth of carbs from the daily calorie intake. In the process of weight loss, if your goal is not to reach ketosis level, it is not necessary to eat such a low amount of carbs. The Fat Protein Efficient Meal plan ratio is 40% Fat, 30% Protein, and 30% Carbs. Moreover, the Keto diet could have side effects like constipation, irritability, etc. 

Foods Appropriate to Eat in Fat Protein Efficient Meal Plan

  • Dairy products that are Full Fat, such as Yogurt, Cheese, Eggs, Cream, etc.
  • Fruits low in sugar include kiwi, avocado,  oranges, berries, etc. 
  • Fatty Fish and Meat such as Salmon, Red Meat, Tuna, etc.
  • Nuts, Legumes, Olive Oil, spinach kale, Broccoli, Cauliflower, etc. 

High Carb Diet 

Healthy Diets plan to lose weight in 2022


Carbohydrates have garnered negative attention over the years, stating that it is a bad influence and a solid reason behind developing type 2 diabetes, weight gain, and much more. However, it matters what the source of carbohydrates is. If the basis of your carb is sugar processed food, then it would eventually increase your weight. But fibrous carbs are nutritious for your health. 

Healthline mentions that there isn’t the requirement to avoid high carb foods altogether because Fat, protein, and Carbs; are the three macronutrients that comprise essential nutrients for the body. So a high carb diet for weight loss is possible. Here is what you can eat under a High Carb Diet for Weight loss.

  • Sweet Potatoes 
  • Beet Root
  • Oranges
  • Grapefruit
  • Quinoa
  • Banana
  • Apples

All of these foods are High Carb and essentially suitable for weight loss purposes, so if you are targeting a diet plan to lose weight in 2022, High carb could be another nutrition plan for you. 

Also Read: Best Healthy Eating Diet Plans for 2022

Liquid Diet Plan

Healthy Diets plan to lose weight in 2022


Liquid Diet is amongst the most restrictive and challenging diet plans to lose weight and requires meticulous observation and advice from a nutritionist to achieve the end game here. Most experts have prescribed that a liquid diet isn’t a good option for more than 14 days. 

The 14-day liquid diet weight loss results are enough that visibly impact an individual’s body, and doing it for more than two weeks could cause serious health issues. That’s why the 7-day smoothie weight loss diet plan exists for a week and not more than that. It’s hard only to consume liquid for straight two weeks; however, some people prefer drinking at least 8 ounces of carbs to keep themselves going throughout the day.

There is one serious problem with Liquid Diet. Even though it lowers your intake of calories and burns the excess fat to produce energy, at the end of the day, it affects your weight loss plan if you are consuming lesser calories than what you are burning. You can go with a smoothie challenge by drinking a smoothie shake 2-3 times, but if you consume a smoothie more than that, it could affect your diet plan to lose weight.

Try not cutting out all your foods while going on a liquid diet. Choose an Alternate liquid fasting method that would give you enough solid foods on regular days. But everyday foods should have enough nutrients not to increase your weight but keep your body healthy and not increase your weight. Pair your liquid diet plan with an exercise program. Remember that before going on a 30-day liquid diet weight loss plan, consider talking with an expert. You do not want to lose all nutrition, even if the diet plan yields results. 

Mediterranean Diet

Healthy Diets plan to lose weight in 2022


Another science-backed diet plan to lose weight on the list is Mediterranean Diet. This diet asks you to eat all the healthy fats in your meal, such as olives, beans, leafy veggies, fish, whole grains, avocados, etc. Experts are now also advising people to incline towards MIND diet, a combination of DASH and Mediterranean Diet. Both of these diet plans to lose weight have improved several other areas of the body, especially the heart and brain.

The Mediterranean Diet can reduce your weight if you keep your calorie intake in check and consume only 1500 calories a day. So, in short, the Mediterranean Diet does not ask you to cut short any of the nutrients; it is just prioritizing the ones that could help you reduce weight at a greater rate. Moreover, the Mediterranean diet will be a popular nutrition plan even in 2022 due to its ability to improve cognitive health. 

People have shown 5-10% weight reduction by following either a traditional Mediterranean diet or a low-fat one. It isn’t a rigid diet like Keto; instead, it encourages you to eat healthy foods that balance your body weight and help in reducing all the excess fat, causing you to suffer from health problems and mental health issues. 

The Bottom Line

We hope you find the best possible diet based on your comfortability and body type. But the result should not only be weight loss but a healthy diet plan to lose weight. You would not want to witness any more diseases or health conditions than you already are; that’s why you need to make your decision wisely. This new year take a step ahead to find the most healthy meal for yourself with the motive of holistic living.

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