According to some nutritionists, the best diet is a balanced diet.
People often prescribe a diet for themselves, but the diet belongs to the category of medical activities for therapeutic nutrition. Before choosing a menu for weight loss, it is advised to first be examined and understand the cause of excess weight. When a person struggles with the consequences of pathology on his own, the desired result will not be achieved. Having lost weight on some kind of diet, even the best one, a person will subsequently return to his former appearance.
American doctors have tested all popular diets and found out which weight loss is the most effective.
Diet for weight loss Weight Watchers
A balanced diet recognized in 2019 as the best way to lose weight. Translated into Russian, it is called "weight watchers" or "weight watchers". The researchers tested the nutritional system on several grounds. They analyzed the diet for the likelihood of developing:
- heart disease;
- hypertension;
- diabetes.
Also checked:
- slimming performance;
- ease of adherence to the diet;
- general health safety;
- usefulness of the necessary elements.
As a result, scientists have discovered that there are foods that can be consumed without restrictions:
- any greens;
- legumes;
- skinless chicken breast;
- seafood;
- low fat yogurt.
The next group that needs a calorie estimate:
- milk;
- potatoes;
- bread;
- meat.
The last category has a high nutritional value, and dishes are completely excluded from the diet:
- fried potatoes;
- hamburgers;
- sweets and any flour products.
The essence of the diet is to limit the amount of food.
Other effective diets
Restricting food or switching to a different diet requires mobilization of the whole body. When a person has made the decision to lose those extra pounds, before starting he needs a doctor's consultation, and, possibly, a medical examination.
Ducan's diet
Nutrition is based on the use of protein foods and refusal of carbohydrate foods. The program is divided into 4 periods, and the duration of each step depends on the individual characteristics of the person. Regardless of the stage of the course, the developer has defined the main conditions.
- Drinking water without fillers. The daily rate is 2 liters.
- Hiking for at least 15 min.
- Eating oat bran.
- Morning exercises.
Food safe for health in combination with physical activity allows a person to adhere to Ducan's conditions not only for a long time (up to six months), but all his life if the person is healthy. For any chronic diseases, it is advised to abandon the protein diet in favor of another.
Ketogenic diet
Recently, it has become widespread in almost all countries of the world. Its secret lies in the formation of ketone bodies due to a lack of carbohydrates in the body. As a result of the change in the balance, the process of "burning" of fats starts. To prepare the liver for the production of ketone bodies, nutritionists advise to gradually remove carbohydrates from the diet, not to limit the use of fats. In addition to smooth weight loss, the ketogenic diet contributes to:
- prevention of diabetes, hypertension;
- improving memory;
- concentration of attention;
- increasing efficiency;
- cleansing the skin.
Thanks to the keto diet, overall well-being gradually improves, and a surge of vivacity is felt. Although at the first stage, a person may experience drowsiness, malaise, irritability. There are restrictions for people with chronic conditions. For them, any diet requires the close attention of doctors.
Diet from a nutritionist
The method for those who want to lose weight gradually is the dominant principle of a special diet. The essence for humans is a complete change in eating habits. The diet is designed for 1 year. The author's system allowed the doctor to lose weight himself and to numerous fans of his method.
The diet consists of three steps:
- Preparatory. The duration of the period ranges from two weeks to 1 month. The main emphasis is placed on physical activity and the rejection of sweet, confectionery products.
- Main. The duration is several weeks or even months. The term depends on the patient's condition. Physical activity is complemented by strength exercises. The food consists of cereals, seafood, fish, chicken. Food is steamed, baked with a limited amount of salt.
- Supportive. When the goal is achieved and the weight has decreased, the doctor advises to continue walking. Baked potatoes, cereals, black bread, bitter chocolate appear on the menu.
Nutritionists are in solidarity in the position in relation to proper nutrition. According to their recommendations, obese people leave their bodily accumulations as annoying memories from the past.
General advice from nutritionists
Desperate pursuit of weight loss begins, as a rule, during the transition period from winter to summer. Experts warn that a change in diet does not always end with a victory over extra pounds. Sometimes the race leads to depletion of body functions.
- It is not advised to choose a rate of dropping 1 kg per week. If someone promises to lose weight faster, then they suggest not listening to such recommendations.
- It is recommended to observe balanced proportions of proteins, fats, carbohydrates.
- Don't limit yourself to eating vegetables.
- Reduce to 2-3 fruit fruits even when you crave sweets.
- Walk more and do feasible physical activity.
It is wrong to stipulate that some products are useful and some are harmful. Everyone determines what to eat. Professionals recommend eating no more than 350-400 carbohydrates per day. Endocrinologists also support this position. But according to the WHO recommendations, their number should be no more than 60 g. They suggest eating more:
- meat, poultry;
- fish;
- vegetables;
- seafood.
The food should be balanced. The body needs to get at least 70 g of protein per day. For example, a serving of meat (160 x 180 g) contains approximately 30 g of protein. Doctors consider vegetables and herbs in unlimited quantities useful.