low carbohydrate diet; fat free; cayenne pepper and cabbage soup; strictly yellow dragee and water. It seems like every day there's a new weight loss eating plan that promises quick results, from smart to crazy. Eating right for weight loss is something many of us have tried at least once. . . or twice. . . or, let's be honest, many times.
Important points about proper nutrition
Her cousin swears that going without bread for a few weeks just before college helped her shed the pounds. On the other hand, you could not have eaten a piece of bread for five years and still not lost the last few pounds. Once you know the intricacies of one diet, another pops up that threatens to be even more effective.
Take a study conducted in August 2015, for example. It found that reducing fatty foods helped obese adults lose weight 68% faster than reducing carbohydrate intake. What great news!
But before you start giving up your favorite whole dairy products, check out another study just two months later. According to this study, a low-carbohydrate diet and a Mediterranean diet are more effective in weight loss than restricting carbohydrate intake. Scientists say that no diet works well in the long run, and even a low-fat weight loss diet can be harmful.
However, hope dies last. In fact, there is an optimal nutritional plan that will help you lose weight. This is the nutrition plan that works for you. Not in the case of your spouse, brother or colleague, but one that works with your body's needs and combined with regular exercise makes you feel great.
So what is the right diet for losing weight? A meal plan shouldn't be viewed as something that needs to be followed for weeks or months until you reach your target weight, after which you can go back to your old habits. In fact, returning to old eating habits is why researchers say dieting doesn't work.
Instead, a healthy eating plan should be a lifestyle change you can stick to, because unlike restrictive diets or fancy ways, it's something that's sustainable. The way you eat should make you feel better and provide your body with the nutrients it needs so you can live a long, happy, and healthy life.
How to eat right to lose weight
Below is information on the best healthy eating plans for weight loss that can help you make the most informed decision.
low-carbohydrate diet
By following a low-carb diet or a ketogenic diet (extremely low-carb diet), you drastically reduce or eliminate your glucose intake. Once your body runs out of glucose and your diet has little to no carbohydrates that your body uses for energy, your body starts using stored fat for this purpose, which helps you lose weight quickly.
Advantages:
- You are likely to experience rapid weight loss, especially in the first few weeks and months. When we eat foods with sugar and carbohydrates, our body releases insulin, a hormone responsible for storing energy and body fat. It sends a signal to your cells to store as much energy as possible in the form of glycogen. By drastically reducing our carbohydrate intake, our body produces less insulin. Less insulin in our blood means that glycogen is being used by our body for energy rather than being stored, and when it is depleted fat begins to be used.
- You can reduce your risk of developing diabetes. Of course, when you switch to a low-carb diet, you'll be consuming far fewer sugars and starches. Conversely, a high-carbohydrate diet can increase the risk of diabetes, cardiovascular disease, and obesity.
- Because you're ideally replacing grains and other carbohydrates with protein-rich and healthy fats, you'll feel fuller and less hungry. Fats and proteins are known for their satiety effect, while cutting back on carbs helps turn off ghrelin, the "hunger hormone. "
Defects:
- Reducing or eliminating carbohydrates from your diet can lead to a lack of energy and feelings of tiredness. If you are particularly active (e. g. exercising), a low-carbohydrate diet can reduce the endurance you need to exercise.
- Carbohydrates hide in unexpected places like fruits, legumes, and quinoa. Eliminating them entirely from your diet can negatively impact your absorption of essential vitamins and minerals.
low-fat diet
Diet for weight loss in the form of a low-fat diet reduces the amount of fat ingested, both of plant and animal origin. This diet became particularly popular in the United States after the release of the federal government's Dietary Guidelines in 1980, which led to the introduction of low-fat foods.
Advantages:
- High-fat foods are usually high in calories as well. If you're on a calorie-restricted diet, cutting down on high-calorie foods will likely help you lose weight.
- Limiting your intake of unhealthy fats (like trans fats) found in candy, fast food, processed foods, and other processed foods can help you lose weight. Also, it will heal your body.
Defects:
- Low-fat foods are often processed foods that contain refined sugars and unnatural ingredients that aim to make low-calorie foods look like their natural fatty counterparts. These added ingredients can actually cause weight gain.
- People who prefer fat-free foods often abuse them. This happens for two reasons: low-fat foods just can't match the taste and nutritional value of regular foods, and we're more likely to eat more of them because we know they're low in calories.
- Our body needs fat! Foods like avocados or butter, while high in calories, contain healthy fats that our bodies need to function properly. Which do you prefer: butter made from cow's cream or a lab-made "butter substance"?
Mediterranean cuisine
The Mediterranean diet has its origins in Mediterranean countries like Italy, Spain, Greece, etc. The Mediterranean diet cannot be called a diet per se – it is a regular diet that includes fresh fruits and vegetables, healthy fats like olive oil, high-homemade poultry and seafoodof high quality, all natural and grown without the use of synthetic fertilizers, feed, etc.
Advantages:
- Because this diet focuses on natural foods, you will eat very few processed or sugary foods. For example, you eat nuts rather than cookies.
- Eating an abundance of foods high in healthy fats helps reduce your risk of cardiovascular disease.
Defects:
- While healthy fats are good for us, we need to control our food intake. Because it's so tasty, it's easy to give in to urges to eat a little more, which can lead to overeating.
- While the Mediterranean diet is great for your body in the long run, it probably isn't for you if you're looking to lose weight fast.
vegetarianism or veganism
Although there are different levels of vegetarianism and veganism, most vegetarians avoid eating meat, including seafood and poultry. What do vegans eat? Well, they avoid all animal products, including dairy and eggs.
Advantages:
- A plant-based diet is naturally low in fat and high in fiber. You don't have to count calories when you eat a salad.
- A vegetarian diet has been linked to lower blood pressure and cholesterol levels. If you want to control these conditions naturally, avoiding meat can help.
- Good meat can be expensive! Eliminating it from your diet can really save you money in your budget.
Defects:
- Avoiding animal products does not guarantee that you will eat a healthy and nutritious diet.
- High-quality animal meat provides the body with essential nutrients that are difficult to obtain from plant-based foods. Vegans need to be especially vigilant about their nutritional deficiencies and should consider taking supplements.
paleo diet
What about the Paleo diet and veganism? These are the two most fashionable diets. "Go paleo" is something we hear more and more these days, especially in the sports community. Paleolithic diet, consisting of foods that our ancient ancestors ate - natural animal meat (fed natural food to them), wild fish, nuts, roots, vegetables andFruit.
Advantages:
- Switching to a grain-free diet can be very beneficial because you're cutting out the carbohydrates found in grains, which raise insulin levels, and replacing them with more vegetables instead.
- A hunter-gatherer diet can help you get more minerals, omega-3 fatty acids, protein, and healthy fats from your diet. In fact, if you follow the Paleo diet properly, it can help improve autoimmune conditions and help you lose weight naturally.
- Along with the elimination of grains, sugar (the main product that causes chronic inflammation and disease) is also completely eliminated from the diet. Instead, the diet is packed with popular anti-inflammatory foods like wild salmon (or similar fish), blueberries, leafy greens, and nuts.
Defects:
- Unfortunately, many who follow the Paleo diet often consume too much meat, as well as some of the toxic substances of animal origin.
- In addition, people often consume non-organic foods, including meat, butter, vegetables, and fruits. If you cannot afford to buy only organic foods, then this diet cannot be considered a paleo diet.
Remember that you do not need to follow the rules of any particular diet, but to compile a strict menu of proper nutrition for weight loss. Some aspects of a particular diet may appeal to you and others may not.
For example, you might want to go vegan a day or two a week to give your wallet a little break and encourage your family to try different seasonal vegetables.
Or you can reduce your carb intake for a few weeks to balance your insulin levels, then switch to a Mediterranean diet that consumes whole grains in moderation. All this is very good!
It is not necessary to eat certain foods to lose weight day after day, week after week. It's important to just eat right, eating mostly organic products and avoiding factory products and sweets whenever possible. After all, the "best" diets (diet systems for weight loss) come and go, but organizing a diet based on natural vegetables and fruits, meat and fish, nuts, and whole grains never goes out of style.