Low-carbohydrate diet; fat free; cayenne pepper and cabbage soup; Strict yellow dragee and water. It seems like every day comes a new weight loss plan that promises quick results, from smart to crazy. Proper nutrition for weight loss is something many of us have tried to do at least once. . . or twice. . . or, let's face it, many times.
Important points about proper nutrition
Your cousin swears that giving up bread for a few weeks helped her lose weight right before college. On the other hand, you can't eat a single piece of bread for five years and still not lose the last few pounds. As soon as you learn the intricacies of one diet, another appears, threatening to be even more effective.
Take, for example, a study done in August 2015. It found that for obese adults, reducing their intake of fatty foods helped them lose weight 68% faster than reducing their carbohydrate intake. . That is great news!
But before you start giving up your favorite full-fat dairy products, check out another study just two months later. According to this study, following a low-carbohydrate diet as well as a Mediterranean diet was more effective for weight loss than restricting carbohydrate intake. Scientists say that no diet works well in the long run, and that low-fat diets for weight loss can even be harmful.
However, hope dies in the end. In fact, having an optimal nutrition plan will help you lose weight. Here's the meal plan that's right for you. Not in the case of your spouse, brother, or co-worker, but one that suits your body's needs and combined with regular exercise will make you feel great.
So what is the right diet to lose weight? Don't think of an eating plan as something to follow weekly or monthly until you reach your goal weight, then you can go back to your old habits. In fact, going back to old eating habits is the reason why researchers say the diet doesn't work.
Instead, a healthy eating plan should be a lifestyle change you can follow because, unlike restrictive diets or fancy ways, it's something sustainable. . The way you eat will make you feel better, providing your body with the nutrients it needs to live a long, happy and healthy life.
How to eat right to lose weight
Here is information on the best healthy eating plans for weight loss that can help you make the most informed decision.
low carb diet
By following a low-carb diet or a ketogenic diet (an extremely low-carbohydrate diet), you will significantly reduce or eliminate your glucose intake. When your body is depleted of glucose and there is little or no carbohydrate in the diet that your body uses for energy, your body will begin to use stored fat for that purpose, helping you tolose weight fast.
Advantage:
- You will likely experience rapid weight loss, especially in the first few weeks and months. When we eat foods with sugar and carbohydrates, the body releases insulin, a hormone responsible for storing energy and fat in the body. It sends signals to your cells to store as much energy as possible in the form of glycogen. By significantly reducing carbohydrate intake, our bodies produce less insulin. Less insulin in our blood means our body uses glycogen for energy and isn't stored, and when it's depleted, fat begins to be used.
- You can reduce your risk of developing diabetes. When you switch to a low-carb diet, you will naturally consume a lot less sugar and carbs. Conversely, a high-carbohydrate diet may increase the risk of diabetes, cardiovascular disease, and obesity.
- Since you should ideally replace grains and other carbohydrates with foods rich in protein and healthy fats, you'll feel fuller and less hungry. Fat and protein are known for their satiety effects, while cutting carbs eliminates ghrelin, the "hunger hormone".
errors:
- Reducing or completely eliminating carbohydrates from the diet can lead to a lack of energy and feelings of fatigue. If you're particularly active (for example, you play sports), a low-carbohydrate diet can reduce your stamina, which is essential during training.
- Carbohydrates hide in unexpected places like fruits, legumes, and quinoa. Eliminating them completely from your diet can negatively affect your intake of essential vitamins and minerals.
Low fat diet
Nutrition for weight loss in the form of a low-fat diet that reduces the amount of fat consumed, both of plant and animal origin. This diet became especially popular in the United States after the issuance of dietary guidelines by the federal government in 1980, which led to the introduction of low-fat foods.
Advantage:
- High-fat foods are also often high in calories. If you're on a calorie-restricted diet, cutting back on high-calorie foods will likely help you lose weight.
- Limiting your intake of unhealthy fats (such as trans fats) found in sweets, fast foods, processed foods, and other processed foods can help you lose weight; plus, it will heal your body.
errors:
- Low-fat foods are typically processed foods that contain refined sugars and unnatural ingredients designed to make low-calorie foods look like their natural fats. These added ingredients can actually cause weight gain.
- Giving preference to fat-free foods, people often abuse them. This happens for two reasons: low-fat foods simply cannot match the taste and nutritional value of normal foods, and we are more likely to eat more because we knowthat they are low in calories.
- Our bodies need fat! Although foods like butter or avocado can be high in calories, they contain healthy fats that our bodies need to function properly. Which do you prefer: butter made from cow cream or "butter substance" made in a laboratory?
Mediterranean diet
The Mediterranean diet has its roots in Mediterranean countries like Italy, Spain, Greece, etc. v. The Mediterranean diet cannot be called a diet - it is a regular diet consisting of fresh fruits and vegetables, healthy fats such as olive oil, high - wild poultry and seafoodquality made, all natural and raised without the use of synthetic fertilizers, animal feed, etc. v.
Advantage:
- Since this diet focuses on natural foods, you will consume very little processed or sugary foods. For example, you are more likely to snack on nuts than cookies.
- An abundance of foods rich in healthy fats helps reduce the risk of developing cardiovascular disease.
errors:
- Although healthy fats are good for us, we need to control our food intake. Because it's so delicious, it's easy to make you want to eat a little more, which can lead to overeating.
- While the Mediterranean diet is great for your body in the long run, if you're looking to lose weight fast then this diet may not be for you.
Vegetarian or vegan
Although there are varying degrees of vegetarianism and veganism, most vegetarians avoid meat, including seafood and poultry. What do vegetarians eat? Well, they avoid all animal products, including dairy and eggs.
Advantage:
- Plant-based diets are naturally low in fat and high in fiber. You don't need to count calories when eating lettuce.
- Vegetarian diets have been linked to lower blood pressure and lower cholesterol levels. If you want to manage these conditions naturally, cutting out meat can help.
- Good quality meat can be expensive! Eliminating it from your diet can really help save money in your budget.
errors:
- Avoiding animal products does not guarantee that you will eat healthy, nutritious foods.
- High-quality animal meat provides the body with essential nutrients that are difficult to obtain from plant-based foods. Vegetarians in particular should be aware of deficiencies in their diet and should consider taking a supplement.
Diet
What about paleo and vegetarian diets? These are the two most fashionable diets. "Go paleo" is something we hear more and more these days, especially in the sports community. The Paleolithic diet, consisting of foods that our ancient ancestors ate - wild animal meat (natural food for them to eat), wild fish, nuts, roots, vegetables and fruits.
Advantage:
- Switching to a grain-free diet can be very beneficial because you cut out the carbohydrates found in grains that increase insulin levels and put in more vegetables instead.
- Following a hunter-gatherer diet can help you get more minerals, omega-3 fatty acids, protein, and healthy fats from your food. In fact, if you follow the Paleo diet correctly, it can help improve your autoimmune condition and help you lose weight naturally.
- Along with the elimination of grains, sugar (the main product of inflammation and chronic disease) is also completely eliminated from food. Instead, the diet is rich in popular anti-inflammatory foods like wild salmon (or similar fish), blueberries, green leafy vegetables, and nuts.
errors:
- Unfortunately, many people who follow the Paleo diet often consume too much meat, as well as some toxic substances of animal origin.
- In addition, people often consume non-organic foods, including meat, butter, vegetables, and fruits. Unless you can afford to buy exclusively organic foods, this diet cannot be considered the Paleo diet.
Remember that you don't have to follow the rules of a particular diet, make up a strict menu of proper nutrition for weight loss. Some aspects of a particular diet may appeal to you, while others may not.
For example, you might want to go vegan one or two days a week to keep your wallet open and encourage your family to try different seasonal vegetables.
Or you can reduce your carb intake for a few weeks to balance insulin levels and then switch to a Mediterranean diet in which whole grains are consumed in moderation. All this is very good!
It is not necessary to consume specific foods to lose weight day after day, week after week. The key is to just eat right, eat mostly organic produce, and exclude any factory-made foods and sweets whenever possible. At the end of the day, "best" diets (diet systems for weight loss) come and go, but organizing a diet based on natural vegetables and fruits, meat and fish, various typesSeeds and whole grains never go out of style.