Low carbohydrate diet; fat free; cayenne pepper and cabbage soup; strictly yellow dragee and water. It seems like every day there's a new weight loss meal plan that promises quick results, from the smartest to the craziest. Proper nutrition for weight loss is something many of us have tried to do at least once. . . or two. . . or, let's face it, several times.
Important points about good nutrition
Your cousin swears that giving up bread for a few weeks helped her lose weight right before she started college. On the other hand, you couldn't eat a piece of bread for five years and still haven't lost those 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 conducted in August 2015. It found that for obese adults, reducing fatty foods helped them lose weight 68% faster than reducing carbohydrate intake. What good news !
But before you start ditching your favorite whole dairy products, check out another study from two months later. According to this study, following a low carbohydrate diet as well as a Mediterranean diet is more effective for weight loss than restricting carbohydrate intake. Scientists say that no diet works well in the long run and that a low fat diet for weight loss can even be harmful.
However, hope dies last. In fact, there is an optimal nutritional plan that will help you lose weight. This is the meal plan for you. Not in the case of your spouse, sibling or colleague, but one that meets your body's needs and, combined with regular exercise, makes you feel good.
So what is the right diet to lose weight? A meal plan shouldn't be seen as something to follow for weeks or months until you reach your target weight, after which you can go back to your old habits. In fact, reverting to old eating habits is why researchers say diets don't work.
Instead, a healthy diet should be a lifestyle change you can stick to because, unlike restrictive diets or fancy habits, it's something that lasts. The way you eat should make you feel better, providing your body with the nutrients it needs so you can live a long, happy and healthy life.
How to eat well to lose weight
Below you will find information on the best healthy diet plans for weight loss that can help you make the most informed decision.
low carb diet
By following a low carbohydrate diet or a ketogenic diet (extremely low carbohydrate diet), you drastically reduce or eliminate your glucose intake. Once your body is low on glucose and there are little or no carbohydrates in your diet that your body uses for energy, your body will begin to use stored fat for this purpose, helping you lose weight quickly. .
Benefits :
- You will likely experience rapid weight loss, especially in the first few weeks and months. When we eat foods containing sugar and carbohydrates, our body releases insulin, a hormone responsible for storing energy and body fat. It sends a signal to your cells to store as much energy as possible in the form of glycogen. By drastically reducing our carbohydrate intake, our body produces less insulin. Less insulin in our blood means that glycogen is used by our body for energy and is not stored, and when it runs out fat starts to be used.
- You can reduce your risk of developing diabetes. When you switch to a low carb diet, you naturally eat a lot less sugar and starch. Conversely, a diet high in carbohydrates can increase the risk of diabetes, cardiovascular disease and obesity.
- Since you'll ideally be replacing grains and other carbs with foods high in protein and healthy fats, you'll feel fuller and less hungry. Fats and proteins are known for their satiety effect, while cutting carbohydrates helps deactivate ghrelin, the "hunger hormone".
Defaults:
- Reducing or completely eliminating carbohydrates from the diet can lead to a lack of energy and a feeling of fatigue. If you are particularly active (for example, you play sports), a low carbohydrate diet can reduce your endurance, much needed 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 reduces the amount of fat consumed, whether of vegetable or animal origin. This diet became particularly popular in the United States after the release of the Federal Dietary Guidelines in 1980, which led to the introduction of low-fat foods.
Benefits :
- Foods high in fat are also generally high in calories. If you're on a calorie-restricted diet, cutting out 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. Moreover, it will heal your body.
Defaults:
- Low-fat foods are often processed foods containing refined sugar and unnatural ingredients designed to make low-calorie foods resemble their natural fatty counterparts. These added ingredients can actually lead to weight gain.
- Favoring foods without fat, people often abuse it. This happens for two reasons: low-fat foods simply can't match the taste and nutritional value of normal foods, and we're more likely to eat more of them because we know they're low in calories. .
- Our body needs fat! While foods like avocados or butter can be high in calories, they contain healthy fats that our bodies need to function properly. What would you prefer: butter made from cow's cream or a "buttery substance" created in the laboratory?
mediterranean diet
The Mediterranean diet has its origins in Mediterranean countries such as Italy, Spain, Greece, etc. The Mediterranean diet cannot be called a diet on its own - it is a regular diet that contains fresh fruits and vegetables, healthy fats such as olive oil, raw poultry and seafood. quality home, all natural and grown without the use of synthetic fertilizers, animal feed, etc.
Benefits :
- Since this diet focuses on natural foods, you will eat very few processed or sugary foods. You are more likely to snack on nuts than cookies, for example.
- An abundance of foods high in healthy fats helps reduce the risk of developing cardiovascular disease.
Defaults:
- Although healthy fats are good for us, we need to control our food intake. Because it's so delicious, it's easy to give in to the urge 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, it's probably not for you.
Vegetarianism or veganism
Although there are different levels of vegetarianism and veganism, most vegetarians avoid eating meat, including seafood and poultry. What do vegans eat? Well, they avoid all animal products, including dairy and eggs.
Benefits :
- A plant-based diet is 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 control these conditions naturally, cutting the meat can help.
- Good quality meat can be expensive! Eliminating it from your diet can really help save money in your budget.
Defaults:
- 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. Vegans should be especially wary of dietary deficiencies and should consider taking supplements.
paleo diet
What about the paleo diet and veganism? These are the two most popular diets. "Go paleo" is something we hear more and more these days, especially in the sports community. Paleolithic diet, consisting of foods eaten by our ancient ancestors - natural animal meat (fed for them), wild fish, nuts, roots, vegetables and fruits.
Benefits :
- Switching to a grain-free diet can be very beneficial because you cut out the carbs found in grains that raise insulin levels and replace them with more vegetables instead.
- Following a hunter-gatherer diet can help you get more minerals, omega-3 fatty acids, protein, and healthy fats in your diet. In fact, if you follow the paleo diet correctly, it can help improve autoimmune conditions and help you lose weight naturally.
- Along with the elimination of cereals, sugar (the main product responsible for chronic inflammation and disease) is also completely eliminated from food. Instead, the diet is full of popular anti-inflammatory foods like wild-caught salmon (or similar fish), blueberries, leafy greens, and nuts.
Defaults:
- Unfortunately, many of those who follow the paleo diet often consume too much meat, as well as some of the toxic substances of animal origin.
- Additionally, 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 a paleo diet.
Remember that you do not have to follow the rules of a specific diet, making up a strict menu of proper nutrition for weight loss. Some aspects of a particular diet may interest you, others may not.
For example, you might want to go vegan one or two days a week to give your wallet a break and encourage your family to try different seasonal vegetables.
Or you can reduce your carb intake for a few weeks to even out your insulin levels, then switch to a Mediterranean diet where whole grains are eaten in moderation. All very good!
It is not necessary to consume specific foods to lose weight day after day, week after week. It's important to just eat right, eating mostly organic produce and excluding factory-made foods and sweets as much as possible. Ultimately, the "best" diets (food systems for weight loss) come and go, but arranging a diet of natural vegetables and fruits, meat and fish, nuts and whole grains never goes out of style. never.