Many diets offer benefits that go beyond weight loss; the best programs for losing weight also improve your overall health. Finding the one that will work for you is the biggest challenge. While changing your diet can be one of the best ways to lose weight, it can also be a gateway to improving your habits, focusing on your health, and leading a more active lifestyle.
The sheer number of available diet plans may make it difficult to get started. Different diets will be more suitable, sustainable, and effective for different people. This article delves into the Formula 3 diet plan, exploring its benefits, potential side effects, and overall impact on health.
What is the Formula 3 Diet Plan?
The Formula 3 diet plan involves consuming two Herbalife meal replacement shakes for breakfast and lunch, along with two snacks and a self-prepared dinner (400- to 600-calorie meal), with suggestions and recipes provided.
Benefits of Formula 3 Diet Plan
Weight Loss
The Formula 3 diet plan can lead to short-term weight loss due to significantly reduced calorie intake. Herbalife suggests expecting a weight loss of half a pound to 1 pound per week.
One of the largest weight loss trials ever conducted, Look AHEAD, published in 2015, found that the use of meal replacement shakes over the last two decades has been an effective way of helping people lose weight.
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A 2020 meta-analysis of nine randomized controlled trials found that participants who consumed Herbalife high-protein products experienced significantly larger decreases in body weight, body mass index, and fat mass compared to individuals consuming control diets.
A 2019 systematic review and meta-analysis of studies found that programs incorporating meal replacements with enhanced levels of support led to greater weight loss at one year compared to those following alternative diets and regular support. The Oxford researchers conclude that meal replacements should be considered as a valid option for management of overweight and obesity in community and health care settings.
Potential Health Improvements
The Herbalife diet may potentially help reduce blood pressure, cholesterol, and blood glucose levels. It may also be beneficial for those with diabetes.
Convenience
The Formula 3 plan is easy to follow, which appeals to certain individuals. Two meals are taken care of without any planning, and the meal replacement shakes are easy to prepare by just adding water, dairy milk, or soy milk. Meal replacements can be convenient and take the guesswork out of reducing calories for many people.
Coaching and Support
There is coaching and group support available for this diet, which can be motivating and helpful for some individuals.
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Risks and Side Effects of Formula 3 Diet Plan
Potential Liver Damage
Some supplements recommended in the Herbalife diet have been linked to liver damage.
Ultraprocessed Ingredients
Herbalife shakes contain ultraprocessed ingredients that may lead to an increased risk of diseases like heart disease and cancer.
Nutrient Deficiencies
The meal plans at the lower calorie levels may make it more challenging to meet nutrient needs.
Sustainability
Meal replacements can be hard to sustain long-term, and many people find it difficult to use these products long term.
Cost
The Formula 3 diet plan can be costly depending on the subscription plan and the length of time you intend to follow it.
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Long-Term Weight Management and Maintenance
Rapid initial weight loss was feared to be followed by rapid weight regain. However, provided initial weight loss is delivered in parallel with an intense education programme about nutrition, cooking, shopping and lifestyle for long-term maintenance; and where long-term support is provided, subsequent weight maintenance after VLCDs and LCDs has been shown to be possible. A recent literature review identified high-protein diets, obesity drugs and partial use of formula meal replacements as methods which can result in statistically significantly greater weight maintenance after initial weight loss with VLCDs or LCDs.
After weight loss, there is a period of gradual food reintroduction with the application of all that has been learned, until a food-based weight maintenance diet is established in association, where possible, with a level of physical activity sufficient to increase the probability of maintaining the new lower weight. The normal natural responses to dietary energy restriction of metabolic adaptation and physical activity reduction may account for some of the reduction of rate of weight loss, which occurs in most people over a 2- or 3-month period; but a sufficient level of physical activity has been shown to counteract these two natural adaptations (Redman et al. 2009; Hunter et al.
Alternative Diet Plans
The Mediterranean Diet
The Mediterranean diet has long been considered the gold standard for nutrition, disease prevention, wellness, and longevity. This diet emphasizes minimally processed foods and plants and has been associated with a reduced risk of multiple chronic diseases and increased life expectancy. It is rich in vegetables, fruits, whole grains, fish, nuts, lentils, and olive oil.
The DASH Diet
Dietary Approaches to Stop Hypertension, or DASH, is an eating plan designed to help treat or prevent high blood pressure. It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat. The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors.
Plant-Based Diets
Vegetarianism and veganism are the most popular versions of plant-based diets, which restrict animal products for health, ethical, and environmental reasons. These diets can reduce your risk of developing chronic diseases, including improved markers of metabolic health, decreased blood pressure, and reduced risk of type 2 diabetes.
The MIND Diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines aspects of the Mediterranean and DASH diets to create an eating pattern that focuses on brain health. Research shows that the MIND diet may reduce a person’s risk of developing Alzheimer’s disease and can help slow cognitive decline and improve resiliency in older adults.
WW (Weight Watchers)
WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide. While it doesn’t restrict any food groups, people on a WW plan must eat within their set number of daily points to help them reach their ideal weight. Many studies show that the WW program can help you lose weight, and people who follow WW programs have been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets.
Intermittent Fasting
Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day. Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits.
The Volumetrics Diet
The Volumetrics diet was created by Penn State University nutrition professor Barbara Rolls and is meant to be a long-term lifestyle change rather than a strict diet. The eating plan is designed to promote weight loss by having you fill up on nutrient-dense foods that are low in calories and high in water.
The Ketogenic Diet
The hallmark of this diet is the high amount of fat and low intake of carbohydrates. The breakdown of the standard ketogenic diet is 70% of daily calories come from fat, only 20% for protein, and 10% carbohydrates. The severe decrease in carbohydrates can cause the body to hold less water, leading to quick weight loss.
The Atkins Diet
The Atkins Diet, similar to the keto diet, is a low carbohydrate diet to aid in weight loss and disease prevention. Limiting carbohydrates may help reduce the amount of non-nutritive foods you are consuming.
The Paleo Diet
The Paleo diet is designed to resemble the diet of human ancestors who relied on hunting and gathering thousands of years ago. This diet includes meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, and healthy fats and oils.
The Elemental Diet
On the full elemental diet, you don’t eat any other foods. The point of the diet is to replace food and minimize digestive activity. Following the diet exactly allows your gut the rest it needs to heal.
Formula diet weight loss programmes
Formula diet weight loss programmes [very low-calorie diets (VLCDs) (400-800 kcal/day) and low-calorie diets (LCDs) (800-1200 kcal/day)] can deliver weight loss at rates of 1-2 kg/week. This rate of weight loss can result in 10-20 kg weight loss in 8-12 weeks. Many health benefits associated with weight reduction seem to require between 10 and 20 kg weight loss.