Passion for diets extremely popular for weight loss, as they usually promise quick weight loss and other health benefits, but often lack scientific evidence to support their benefits.
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While most diets are not inherently bad for you, any form of extreme restraint can be difficult to maintain, creating unhealthy mental hang-ups and behaviors around food. The diets that work best are those that you can really stick to in the long run.
You should be able to include a diet in your existing lifestyleand it can mean a lot of learning and trial and error. Strategies such as serving control, moderation, and smart replacement are key to healthy weight loss.
How easy is it to determine?
As a rule, a fad diet has the following characteristics:
- Promises a quick fix.
- Promotes "magic" products or combinations of products.
- Implies that food can change the chemistry of the body.
- Excludes or severely restricts food groups or nutrients, such as carbohydrates.
- It has strict rules aimed at reducing weight.
Close consideration of 7 popular methods of weight loss and diet
1. Juice diet
The idea of "detoxification"ng "cleansing juice is one of the most popular fancy diets. Juice diets can range from replacing one dish with juice to full juice content for usually three to ten days.
While there nutritional benefits of juice as this is a quick way to get vitamins and minerals, it’s better to eat fruit and vegetables in all their form. there is more fiber in whole fruits and vegetables; therefore, when you drink juice, you throw away all this nourishing fiber.
Juice fast or diet is a good way to “shed” your body in preparation for a more sustainable weight loss regime. In the longer term, although it is safe and healthy to replace food with juice, instead of extracting juice, try mixing whole fruits and vegetables into a cocktail or adding fiber-rich foods to help prevent hunger.
2. Intermittent post
Now the intermittent fasting is extremely popular. There are several types of intermittent fasting programs, ranging from 16-hour periods of fasting, and then 8 hours of “feeding,” to alternate a full day of fasting with a day of normal eating.
Preliminary studies have shown that intermittent post useful, although some programs require significantly more willpower than others. If you decide to start an intermittent fasting regime, ease your way through a less restrictive program, such as the 16/8 method, before you choose more extreme variations, such as alternating fasting.
Some even allow fasting as your lifestyle allows. However, be careful in regulating your relationship with food. If at some point you begin to develop dangerous habits, such as beating and cleansing or restricting food for longer periods than the program dictates, immediately stop the diet and seek professional help.
3. Keto Diet
this high fat, low carbohydrate intended for the body to become a metabolic, fat-burning condition known as ketosis. But is this diet stable? Most people are able to make a short-term diet. They are quite expensive, and if you follow the diet for sure, being able to eat and share food with others can also be difficult.
We must remember that it can be dangerous carbohydrate consumption to the extent that our bodies really need to start a certain amount of carbohydrates and glucose. Therefore, when you limit yourself, you may be at risk for certain adverse health events.
4. Cutting the carburetor
In general, most people consume carbohydrates, especially refined carbohydrates, so reducing carbohydrate intake is usually a good idea. Cutting carbohydrates can be a healthy movement (although it can be problematic for people with hypoglycemia).
But some people turn to extreme cutting carburetor to lose fat, which can adversely affect the body. Before you cut carbs, focus on getting the best carbs. Refined carbohydrates secrete all the nutritional benefits of carbohydrates, such as fiber and vitamins.
Instead, choose whole wheat pasta and bread. If you want to take the next step, start replacing rice and pasta with vegetables such as zucchini, sweet potatoes, broccoli and cauliflower. When you eat carbohydrates, go to the complex and focus more on swan, millet and brown rice, which are absorbed much more slowly than refined grains.
5. Dukan Diet
The Dukan diet is a high-protein, low-carbohydrate diet. This is a low-calorie diet and can be divided into four phases – two phases of weight loss and two maintenance phases. Each phase has its own diet. Phases of weight loss are mainly based on eating unlimited high-protein foods and mandatory oat bran.
Other phases include adding non-starchy vegetables first, then some carbohydrates and fat. Later there will be less and less "days of pure protein" to maintain your new weight. The Dukan diet has not been tested in a person’s qualitative studies. Dieting can lead to weight loss, but it also can slow down your metabolism and make you lose muscle mass with fat mass.
6. Paleo Diet
The Paleo Diet claims that modern humans should eat the same foods as their hunter-gatherer ancestors, just as humans were genetically engineered to eat before the development of agriculture. The Paleo Diet produces whole foods, lean protein, vegetables, fruits, nuts, and seeds, while avoiding processed foods, sugars, dairy products, and grains.
Some more flexible versions of the paleo-diet also allow the use of dairy products such as cheese and butter, as well as tubers such as potatoes and sweet potatoThe paleo-diet eliminates whole grains, legumes and dairy products. Therefore, it unnecessarily excludes several healthy and nutritious food groups.
7. Atkins diet
This diet plan severely limits the intake of carbohydrates in the form of bread, pasta, rice and starchy vegetables. The diet confirms the theory that carbohydrates raise blood sugar levels, releasing insulin. Then insulin prevents the destruction of fat in the body.
Atkins diet emphasizes high protein foods; However, high protein foods can also be high fat. Too much fat increases the "bad" LDL cholesterol.In addition, the diet restricts or restricts fruits and vegetables, depriving people of food fiber, necessary for digestion. Limiting the intake of many fruits and vegetables also deprives the diet of antioxidants that help prevent cardiovascular diseases and cancer.
Balanced nutrition plan
For a balanced nutrition plan to be successful, you need to:
- Eat lots of vegetables, legumes, and fruits.
- Include lean meat, fish, poultry.
- Include milk, yoghurts, cheeses.
- To drink a lot of water.
- Limit saturated fat and moderate total fat intake.
- Limit alcohol intake if you decide to drink.
- Consume only moderate amounts of sugars, as well as food and beverages containing added sugars. In particular, limit sugar-sweetened beverages.
So diet is not more … transfuse fat! Diet habits do not take you anywhere. Treat yourself to a healthy lifestyle and enjoy the bounty of life. For a deeper understanding, consult with our expert in advanced nutrition today. First consultation on us. Click here to take advantage.