BEST Diet PlansEvery day I come across the claim of a new and "best" diet that there is a new diet that would help you put pounds down. Diets that promise fast results.
Fast weight loss and choosing the best diet plan is something most of us have tried at least once ... twice ... or even three times.
But before you throw away your whole milk products, look at other options. Accordingly, it is more effective than reducing carbohydrates after a low-carbohydrate diet and a Mediterranean diet. The real kicker is his claim that no diets work very well in the long run and the risks of low fat are real.
But don't lose hope. You will see that there is an optimal diet plan that will help you lose weight. It's the one that works for you. Not your wife, your cousin or your co-worker, but one that works with the needs of your body, and when combined with regular exercise, you will feel great.
So, what are the best diet plans for losing weight? A diet plan should not be considered something that should follow for several weeks or months until you reach your target weight and then return to the old ways. In fact, that's the exact reason scientists say that diets don't work.
Instead, a diet plan should be a lifestyle change, something you can stick to, because unlike starvation or strange products, it is something sustainable. In the way you eat, you should feel it is the best. At the same time, provide the body with the nutrients it needs to live a long, happy and healthy life.
Which diet plan will help you reduce weight?
There are several variants and we will look at a few of them.
- LOW-CARB DIET
In a low-carbohydrate diet or in a ketoogenic diet (an extremely low-carbohydrate diet) you drastically reduce or eliminate the amount of glucose you eat. Once glucose is expelled from the body and there are no carbohydrates that your body can use for energy, the body will instead work with stored fat and help you lose weight quickly.
BENEFITS:Rapid weight loss is likely to occur, especially in the first weeks and months. When we eat foods with sugar and carbohydrates, our body releases insulin. It sends a signal to your cells to store as much energy as glycogen - ie Fat - as possible. By drastically reducing carbohydrate intake, our body releases less insulin. Less insulin in the bloodstream means that glycogen is used by these bodies as energy and is not stored - and when this supply is complete, it turns into fat.
You could reduce the risk of developing diabetes. When you switch to a low carbamide diet, you naturally take much less sugar and starch because high carbohydrate diets can increase your risk of diabetes, heart disease and obesity.
Ideally replacing grains and other carbohydrates with protein-rich foods and healthy fats will make you fuller and less hungry. Fats and proteins are known for their effect, while reducing insulin intake helps turn off ghrelin, the "hungry hormone".
DISADVANTAGES:Lowering or completely eliminating carbohydrates can result in lack of energy and feelings of fatigue, which is not exactly the motivation you need to hit the gym. If you are extremely active - for example, you are training a marathon or training intensively - a low carbohydrate diet may not give you the stamina you need to continue.
Carbohydrates lurk in unexpected places such as fruits, legumes and quinoa. Total elimination from your diet may mean the loss of essential vitamins and minerals.
Low-fat diets reduce the amount of total fat you eat per day. The diet became particularly popular in America after the federal government's dietary guidelines were issued in 1980, leading to the proliferation of low-fat foods. In our country, it seems to me that it still holds the most.
- LOW FAT EAT
Foods high in fat are usually full of calories. If you play strictly numerical games, reducing high-calorie foods, it will help you to lose weight
DISADVANTAGES:Low-fat foods are often processed foods or what I call "frankfenfoods", filled with sugar and unnatural ingredients designed to make low-calorie foods behave as full-fledged counterparts. These added ingredients can actually cause weight gain.
Low fat foods are not as tasty.
Our body needs fat! While foods like avocado or butter may be full of calories, they are full of healthy fats that our body needs to function properly. In addition, what would you prefer to eat: homemade healthy butter, or a "butter-like substitute" created in the lab?
People on the Mediterranean diet can enjoy fresh fruits and vegetables, use fats such as olive oil and eat high-quality poultry and seafood.
- MEDITERRANEAN FOOD
Because this diet focuses on foods found in nature, you will eat very little processed or sweet foods.
The amount of foods rich in healthy fats helps reduce the risk of heart disease.
It is simply a sustainable diet for a longer time. With the addition of a casual glass of red wine or steak, this diet will allow you to enjoy healthy and good food.
This diet is good for your cannon in the long run
DISADVANTAGES:While healthy fats are good for us, portion control still needs to be done, which can be difficult for some people.
If you are trying to lose weight quickly, this diet is not for you
- VEGETARIAN OR VEGANIC
While there are different levels of vegetarian and vegan diets, most vegetarians avoid eating meat, including seafood and poultry. What do vegans eat? They take it much deeper and avoid all animal products that come from animals, including milk and eggs.
The plant diet is naturally low in fat and fiber. No need to count calories when preparing salad.
Vegetarian diets have been associated with lower blood pressure and lower cholesterol. (5) If you want to naturally manage these conditions, it can eliminate meat.
Good, quality meat can be expensive! Removing from your eating can actually save you money in your food budget.
DISADVANTAGES:What do meatless, deep-fried burritos, potato chips and french fries have in common? None of them are healthy and are vegetarians / vegans. Simply removing animal products does not guarantee that you will eat healthy nutritious foods.
High quality animal meat provides good nutritional values that are difficult to replace. Vegans should pay particular attention to supplementing nutritional deficiencies and should consider adding food supplements.
What about Paleo vegan diet? These are two of the most fashionable diets. "Going Paleo" is something you hear more and more, especially in athletic communities like CrossFitness. It is modeled on what our ancient ancestors should eat thousands of years ago.
- PALEO DIETA
BENEFITS:In this diet, the source of carbohydrates is mainly fruits, nuts, vegetables and very limited sweet potatoes.
DISADVANTAGES:One of the biggest drawbacks of the paleo concept is limited carbohydrate sources due to the exclusion of cereals, legumes and industrially processed foods.
Another disadvantage is the excluded intake of dairy products, the removal of dairy products from the diet also decreases the intake of calcium, without consuming foods enriched with calcium can not ensure a sufficient daily dose of calcium. However, they emphasize the importance of vitamin D and physical activity for adequate bone development.
Since the paleo diet is rich in protein intake, it is also more expensive compared to conventional diets and it is not so easy to maintain this diet really strictly.
One of the last and most difficult things is to keep this diet plan just because of low carbohydrate intake and we are not talking about renouncing a lot of other foods you are used to.