Low carb diet; no fat; chilli cabbage soup; strictly yellow dragee and water. It seems like every day brings a new weight-loss meal plan that promises quick results, from the smart to the crazy. Proper weight loss nutrition is something many of us have tried at least once. . . or twice. . . or, let's face it, many times.
Key Points About Proper Nutrition
Your cousin swears that a few weeks without bread helped her lose weight before she entered college. On the other hand, you may not have eaten a loaf of bread in five years and still not lose your last few pounds. Once you understand the intricacies of one diet, another will emerge, and possibly be more effective.
Take, for example, a study conducted in August 2015. For obese adults, cutting out high-fat foods helped them lose weight 68 percent faster than cutting out carbohydrates, the study found. good news!
But before you start giving up your favorite full-fat dairy products, check out another study two months later. According to the study, following low-carb and Mediterranean diets was more effective for weight loss than restricting carbohydrate intake. No diet is effective in the long run, and low-fat diets for weight loss can even be harmful, the scientists said.
However, hope was finally dashed. In fact, there is an optimal nutrition plan that can help you lose weight. Here's the meal plan for you. Not for your spouse, brother, or co-worker, but for what your body needs, combined with regular exercise, to make you feel good.
So what is the correct diet for weight loss? Meal planning shouldn't be viewed as something to follow for weeks or months until you reach your goal weight, after which you can resume your old habits. In fact, reverting to old eating habits is why researchers say dieting doesn't work.
Instead, a healthy eating plan should be a lifestyle change that you can stick with because, unlike restrictive diets or fancy ways, it'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, healthy life.
How to Eat Right to Lose Weight
Here's information on the best healthy meal plans for weight loss to help you make the most informed decision.
low carb diet
By following a low-carb diet or a ketogenic diet (a very low-carb diet), you can greatly reduce or eliminate your glucose intake. Once your body has depleted glucose and your diet has little or no carbohydrates that your body uses for energy, your body will start using stored fat for this purpose, helping you lose weight quickly.
advantage:
- You may experience rapid weight loss, especially in the first few weeks and months. When we eat foods containing sugar and carbohydrates, our bodies release insulin, a hormone responsible for storing energy and body fat. It sends signals to your cells to store as much energy as possible in the form of glycogen. By drastically reducing our carbohydrate intake, our bodies produce less insulin. Less insulin in our blood means glycogen is being used by our body for energy instead of being stored, and when it's depleted, fat starts to be used.
- You can reduce your risk of diabetes. When you switch to a low-carb diet, you naturally consume less sugar and starches. Conversely, a high-carbohydrate diet increases the risk of diabetes, cardiovascular disease, and obesity.
- Since you're better off replacing 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, and cutting back on carbs helps turn off ghrelin, the "hunger hormone. "
defect:
- Reducing or completely eliminating carbohydrates from your diet can lead to a lack of energy and feelings of fatigue. If you are particularly active (for example, you play sports), a low-carb diet will reduce your endurance, which is necessary during training.
- Carbs hide in unexpected places like fruit, beans and quinoa. Eliminating them completely from your diet can negatively affect your intake of essential vitamins and minerals.
low fat diet
Weight loss nutrition in the form of a low-fat diet reduces the consumption of fats of plant and animal origin. The diet became particularly popular in the United States after the federal government issued dietary guidelines in 1980, which led to the introduction of low-fat options.
advantage:
- High-fat foods are also usually high in calories. If your diet is calorie-restricted, cutting out high-calorie foods may help you lose weight.
- Limiting your intake of unhealthy fats (such as trans fats) in sweets, fast foods, processed foods, and other processed foods can help you lose weight; plus, it heals your body.
defect:
- Low-fat foods are often processed foods that contain refined sugar and unnatural ingredients designed to make low-calorie foods look like foods with natural fats. These added ingredients may actually contribute to weight gain.
- Fat-free foods are preferred, so they are often abused. This happens for two reasons: low-fat foods simply don'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 bodies need fat! While foods like avocados or butter may be high in calories, they contain the healthy fats our bodies need to function properly. Which do you prefer: Butter made with cow's milk or a lab-made "buttery substance"?
mediterranean diet
The Mediterranean diet originated in Mediterranean countries such as Italy, Spain, and Greece. The Mediterranean Diet cannot be called a diet in itself - it is a regular diet of fresh fruits and vegetables, healthy fats like olive oil, high-quality poultry and seafood, all natural and without the use of synthetic fertilizers, feed, etc.
advantage:
- Because this diet focuses on whole foods, you'll eat very little processed or sugary foods. For example, you are more likely to eat nuts as a snack than crackers.
- Eating plenty of foods rich in healthy fats can help reduce your risk of cardiovascular disease.
defect:
- While healthy fats are good for us, we need to control our food intake. Because it is so delicious, it is easy to have the urge to eat more, leading to overeating.
- While the Mediterranean diet is good for your body in the long run, it might not be right for you if you're trying to lose weight fast.
vegan or vegan
Although there are varying degrees of vegetarianism and vegetarianism, 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. Eating lettuce doesn't require calorie counting.
- Vegetarian diets have been linked to lower blood pressure and lower cholesterol levels. Cutting meat can help if you want to manage these situations naturally.
- Good quality meat can be expensive! Eliminating it from your diet can really help you save on the budget.
defect:
- Avoiding animal products doesn't guarantee that you'll be eating healthy, nutritious food.
- High-quality animal meat provides the body with essential nutrients that are difficult to obtain from plant-based foods. Vegans in particular need to watch out for deficiencies in their diets and should consider taking supplements.
paleo diet
What about the paleo diet and vegetarianism? These are the two most popular diets. "Go paleo" is a phrase we've been hearing more and more of lately, especially in the sports world. The Paleolithic diet includes the foods our ancient ancestors ate - natural animal meat (feed them natural foods), wild fish, nuts, roots, vegetables and fruits.
advantage:
- Switching to a grain-free diet is very beneficial because you can reduce carbohydrates in grains that increase insulin levels and replace them with more vegetables.
- Eating 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 properly, it can help improve your autoimmune condition 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 food. Instead, fill your diet with popular anti-inflammatory foods like wild salmon (or similar fish), blueberries, leafy greens, and nuts.
defect:
- 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 pure organic food, this diet cannot be considered Paleo.
Remember, you don't have to follow specific dietary rules to create 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 vegetarian one or two days a week to give your wallet a little rest and encourage your family to try different seasonal vegetables.
Alternatively, you can reduce your carbohydrate intake for a few weeks to balance your insulin levels, then switch to a Mediterranean diet with whole grains in moderation. It's all good!
It is not necessary to eat specific foods day after day, week after week to lose weight. The important thing is to simply eat right, eat mostly organic produce, and rule out any factory-made foods and sweets as much as possible. At the end of the day, "best" diets (diet systems for weight loss) come and go, but ones based on natural vegetables and fruits, meat and fish, nuts and whole grains will never go out of style.