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 weight loss menu, it is recommended to examine and understand the cause of excess weight. When a person struggles alone with the consequences of pathology, 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 which weight loss is the most effective.
Weight Watchers slimming diet
A balanced diet recognized in 2019 as the best way to lose weight. Translated into Russian, it is called "weight watchers" or "weight watchers". Researchers tested the nutritional system for several reasons. They analyzed the diet for the likelihood of developing:
- heart disease;
- hypertension;
- diabetes.
Also checked:
- slimming benefits;
- ease of adherence to the diet;
- general health safety;
- usefulness of the necessary elements.
As a result, scientists found that there are foods that can be consumed without restrictions:
- any vegetables;
- 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 the dishes are completely excluded from the diet:
- French fries;
- Hamburger;
- sweets and flour products.
The essence of the diet is to limit the amount of food.
Other effective diets
Limiting food or switching to a different diet requires the mobilization of the whole body. When a person has decided to lose those extra pounds, he or she needs a medical consultation and possibly a medical examination before starting.
Ducan's diet
Nutrition is based on the use of protein foods and the 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.
- Eat oat bran.
- Morning exercises.
Health-safe food 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 for a lifetime if the person is healthy. For any chronic diseases, it is advisable to abandon the protein diet in favor of another.
Ketogenic diet
It has recently spread to almost every country in the world. Its secret lies in the formation of ketone bodies due to the lack of carbohydrates in the body. As a result of the change in balance, the process of "burning" of fats is activated. To prepare the liver for the production of ketone bodies, nutritionists recommend gradually removing carbohydrates from the diet, so as not to limit the use of fats. In addition to regular weight loss, the ketogenic diet contributes to:
- prevention of diabetes, hypertension;
- improve memory;
- concentration of attention;
- increase efficiency;
- clean the skin.
Thanks to the keto diet, general well-being gradually improves and a surge of vivacity is felt. Although in the first stage, a person may experience drowsiness, malaise, irritability. There are restrictions for people with chronic conditions. For them, any diet requires the utmost 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 man 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 with numerous fans of the method of him.
The diet consists of three steps:
- Preparatory. The duration of the period varies from two weeks to 1 month. The main emphasis is on physical activity and the rejection of sweet and 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. The food is steamed, cooked with a limited amount of salt.
- Support. When the goal is reached and the weight has decreased, the doctor recommends that you continue walking. Baked potatoes, cereals, black bread, bitter chocolate appear on the menu.
Nutritionists are sympathetic to the position in relation to proper nutrition. According to their recommendations, obese people leave their body accumulations as annoying memories of the past.
General advice from nutritionists
The desperate pursuit of weight loss begins, as a rule, during the transition period from winter to summer. Experts warn that a change in diet doesn't always end with a win on the extra pounds. Sometimes running leads to the exhaustion of bodily functions.
- It is not recommended to choose a sink rate of 1 kg per week. If someone promises to lose weight faster, he suggests not heeding such recommendations.
- It is advisable to observe balanced proportions of proteins, fats, carbohydrates.
- Don't just eat vegetables.
- Reduce to 2-3 fruits even when you crave sweets.
- Walk more and do practicable physical activity.
It is wrong to say that some products are useful and others are harmful. Everyone decides what to eat. Professionals recommend eating no more than 350-400 carbohydrates per day. Endocrinologists also support this position. But according to the recommendations of the WHO, their number should not be more than 60 g. They suggest eating more:
- meat, poultry;
- fish;
- vegetables;
- seafood.
Food should be balanced. The body needs to consume at least 70g of protein per day. For example, one serving of meat (160 x 180g) contains about 30g of protein. Doctors consider vegetables and herbs useful in unlimited quantities.