Three Suitable Diets For Weight Loss
That’s why we decided to share with you three suitable weight loss diets whose durability and adherence are in order and that do not endanger your health.
While some diets promote weight loss without affecting health, it is best to consult a nutritionist in each case individually.
In this way it is possible to put together a diet that is tailored to the needs of the individual. Read on to discover three healthy weight loss diets!
Three Appropriate Weight Loss Diets That Don’t Endanger Your Health
Good nutrition is crucial for achieving and maintaining a healthy and balanced weight. In this regard, it is best to follow a diet that provides nutrients from all food groups.
In addition, according to the findings of a study published in the Journal of Research in Medical Sciences , it is appropriate to reduce calorie intake. Everyone’s nutritional and energy needs depend on various factors such as:
- age
- lifestyle
- health condition
Therefore, while we share some suitable weight loss diets below that won’t jeopardize your health, it’s always best to consult a nutritionist to help you create a diet that meets all your needs.
1. The Ketogenic Diet
Although this diet has been controversial in the past, it is currently considered one of the best options for weight loss. This is especially true for people with diabetes. This is even supported by a study published in the International Journal of Environmental Research and Public Health.
The principle of this diet is simple: remove as many carbohydrates from your diet as possible. It’s a type of diet that doesn’t limit the amounts you eat so much.
This does apply to a group of foods that contain a lot of carbohydrates. The fact that this does not force people to limit the amounts of food improves adherence.
This diet can be tricky for the first few weeks, as you can experience withdrawal symptoms when you stop consuming sugar. However, once this disappears, and if the diet is properly put together, it is relatively easy to follow.
It is safe for your health in the medium and long term, as long as you do not exceed the recommended daily protein reference intake. For healthy people, this equates to 1.2-1.7 grams of protein per kg of ideal body weight.
Some changes to your eating habits can make it easier to follow this diet. For example, consider limiting carbohydrates after a certain time.
The ketogenic diet aims to keep carbohydrates to a minimum. Therefore, it is currently one of the most recognized weight loss diets. It has been included in the dietary guidelines by the American Diabetes Association.
2. Intermittent Fasting
This consists of alternating long periods of fasting (e.g. 16 hours) with a period when food intake is allowed. According to an article published in the Annual Review of Nutrition , it is health-promoting in the medium and long term because:
- promotes weight loss.
- can improve metabolic health.
It has a very high habituation due to the hormonal system that regulates the ‘hunger hormone’ (ghrelin) shortly after awakening. A useful strategy is to drink coffee or tea on an empty stomach to make you feel full and make the period of not eating more bearable.
Intermittent fasting can be combined with the ketogenic diet or slightly less strict carbohydrate restriction to maximize results.
Although there are several options, the 16:8 regime is the most popular. It is the least restrictive and works best for most people. In fact, you only have to skip breakfast or dinner for this.
More drastic options are to eat an entire day of fasting or occasionally even just every two to three days. This would encourage the body to switch to fat burning even more. It will be clear that this should only be used occasionally, because this is not a complete diet.
3. The Mediterranean Diet
As the last of the suitable diets for weight loss, we want to talk about the Mediterranean diet. This diet is based on the eating habits of the Mediterranean countries. It emphasizes the consumption of natural products such as:
- fresh fruits and vegetables
- legumes such as kidney beans and lentils
- olive oil, nuts and seeds
- fish, chicken
- whole-wheat products
- In moderation: red meat and dairy products
It is also positive to combine this diet with intermittent fasting to improve weight loss results. The Mediterranean diet is considered healthy for the heart and also suitable for diabetics.
It is essential to provide a variety of fruits and vegetables and to vary the types of fish, with fatty fish being preferred over white fish.
Which is the best choice of these three suitable diets for weight loss?
When it comes to these three suitable weight loss diets, the ketogenic diet is probably the hardest to follow. Due to the habit of eating bread, potatoes and rice or pasta, a high carbohydrate intake is very common.
Therefore, limiting the consumption of these products can cause rejection, especially in the beginning. Certain symptoms of fatigue may also occur during the first days. However, these disappear once a person has become accustomed to ketosis.
The Mediterranean diet is therefore probably the most practical and easiest to follow. It differs little from the usual eating moments and in terms of products there is enough choice to be able to eat with the pot.
The effects of both diets are amplified when you add intermittent fasting to the mix. While fasting for 24 hours can be difficult for anyone unaccustomed to it, skipping breakfast alone is a helpful method to improve the rate of weight loss.
In any case, consult an expert before trying any of these suitable weight loss diets.
