Best Diets for Weight Loss

LOSING WEIGHT FOR THE SUMMER WITH BENEFIT: THE SAFEST AND MOST EFFECTIVE DIETS

Best Diets for Weight Loss: Roskachestvo specialists talk about the basics of a balanced diet and effective and healthy diets for women and men at any age.

THE BASICS OF PROPER NUTRITION FOR WEIGHT LOSS

ELENA SYURAKSHINA

ENDOCRINOLOGIST OF THE HIGHEST CATEGORY, CANDIDATE OF MEDICAL SCIENCES, NUTRITIONIST

 For those who want to lose weight with health benefits, it is worth starting with a consultation with a doctor. A therapist, endocrinologist, rehab specialist, and general practitioner will be available to ask you important questions about your lifestyle, prescribe the right tests, and help you adjust your lifestyle.

You can determine your healthy weight by looking at your body mass index (BMI). To do this, use a simple formula: divide your weight in kilograms by your height in meters squared. For example, your weight is 60 kg, and your height is 170 cm. BMI is calculated as follows: 60: (1.70 × 1.70) = 20.7.

Next, according to the table, determine which category you are in.

If possible, go through bioimpedancemetry (bioimpedance) - this simple examination allows you to determine the composition of the body (the amount of subcutaneous and visceral fat, muscle mass, water), assess the metabolic rate, and calculate the optimal caloric intake.

 Such an examination is inexpensive, and you can get it in many clinics that specialize in weight loss, and even in fitness centers. It will help you understand exactly what your healthy weight is and make a plan of action.

WHERE TO BEGIN?

Best Diets To lose weight with health benefits, you need to lose weight from fat, not from muscle mass, because it helps us stay on our feet and live actively. How to do it?

Best Diets for Weight Loss

• Not to starve! Be sure to have breakfast, lunch, and dinner. You can include two small snacks during the day.
• Keep track of vitamins and minerals. If you have a deficiency of certain elements, you can take vitamin complexes after consulting a doctor.
• Stick to a balanced diet. The diet should include proteins, fats, and carbohydrates. None of the components can be excluded.
• Turn on physical activity. If it's hard, start with short walks and gradually increase the duration and speed. Muscle loading is very important!

HOW MUCH WEIGHT CAN YOU LOSE WITH PROPER NUTRITION?

With proper weight loss (when fat is lost, not muscle tissue or water), the loss can be 1-1.5 kg per week. Smooth weight loss is very important so that the skin does not lose its tone and stretch marks do not appear.

An easy version of the popular keto diet

More on best diets for weight loss, Unlike the classic version, the rules here are quite simple: there should be more fats in the diet than proteins, and the number of carbohydrates per day should be no more than 50 g (for example, 3 cups of berries or green vegetables). The total calorie content is 1500 calories. Such a diet can be recommended for diabetes and insulin resistance, as it allows you to maintain a stable low level of insulin, as well as for certain types of neurological diseases. But only under medical supervision!

You can eat avocados, nuts, seeds, vegetables and butter, any meat, poultry and fish, eggs, non-starchy vegetables, herbs, berries, and unsweetened fruits.

Do not eat sweet fruits, starchy vegetables (potatoes, pumpkin, beets), or simple carbohydrates.

SAMPLE MENU OF PROPER NUTRITION FOR WEIGHT LOSS AT HOME FOR A DAY

• Breakfast: boiled egg + a glass of green salad
• Snack: avocado
• Lunch: salad with walnuts, cheese and beef, chicken broth
• Afternoon snack: kefir + a glass of any berries
• Dinner: cabbage rolls with chicken

- In general, the keto-light diet is more sparing compared to the classic version of the keto diet, - Elena Syurakshina comments. – There are certainly advantages to this version. This is a decrease in hunger and appetite suppression, due to which you can normalize weight and sugar levels. In addition, ketone bodies have a positive effect on brain health, and can also slow down the development of neurodegenerative diseases, such as Alzheimer's disease.

In this article best diets for weight loss, there are also disadvantages. The main one is the lack of fiber and dietary fiber, which can disrupt proper digestion. Also, the disadvantages include the lack of micro-and macronutrients and the excessive consumption of red meat - it is contraindicated for people with thick and viscous blood. 

Such a diet is contraindicated in patients with endocrine diseases, disorders of the gastrointestinal tract, in the presence of kidney stones and gallbladder. 

Volumetrics (or "Volume") Diet

This diet is considered one of the most useful and at the same time effective for weight loss. The diet is based on foods with fairly low-calorie content, but high in fiber, which gives a long feeling of satiety.

To explain the principle of a volumetric diet, we conditionally divide all products into 4 groups:

• The first group: vegetables and fruits, skim milk, and broth soup.
• The second group: starchy fruits and vegetables, grains, cereals, lean meats, and legumes.
• The third group: meat, cheese, pizza, fried potatoes, mayonnaise, bread, pretzels, ice cream, and cake.
• Fourth group: crackers, chips, chocolates, cookies, nuts, butter, and vegetable oil.

The essence of the volumetric diet is to eat as many foods from the first and second groups as possible, moderately consume foods from the third, and exclude or minimize everything that falls into the fourth group. You do not need to count calories, it is recommended to focus on the feeling of hunger.

SAMPLE MENU FOR THE DAY

• Breakfast: 2 egg omelets with vegetables and whole-grain toast
• Snack: low-fat natural yogurt + fruit
• Lunch: lean meat with beans and vegetables
• Afternoon snack: popcorn (without butter) + a glass of milk or kefir
• Dinner: fish, steamed vegetables

- The main advantages of a volumetric diet are the restriction of sugar and trans fats in the diet, which reduces the risk of developing chronic diseases (type 2 diabetes, diseases of the cardiovascular system), - explains Elena Syurakshina. - If you follow this diet for at least a month, the skin condition will noticeably improve - it will become clean, even.

But, unfortunately, there are also disadvantages to a volumetric diet. The most important of them is the almost complete rejection of unsaturated healthy fats. Nuts, linseed and olive oil, redfish, and avocados are a storehouse of vitamins and minerals, they prolong youth and are excellent fuel for the brain.

Such a diet is not suitable for people engaged in mental work and professional sports.

Flexitarian Di

This is a mild variant of vegetarianism. The diet is based on a large number of vegetables, fruits, cereals, and cereals, but at the same time, it is also not necessary to completely abandon meat. Diet helps not only lose weight but also reduces the risk of cardiovascular disease, diabetes, and cancer. The diet is designed for 5 weeks, during which time you can lose up to 15% of the weight.

You can consume 1500 calories per day, and during the day they are distributed as follows: 500 kcal for breakfast, 400 for lunch, and 300 for dinner. In addition, 2 snacks of 150 kcal are provided. Meat and fish are allowed to eat 3-5 times a week.

 

SAMPLE MENU FOR THE DAY

• Breakfast: oatmeal with soy or almond milk, 1 piece of fruit
• Snack: natural yogurt
• Lunch: pea, bean, lentil soup or simple vegetable salad, rye bread
• Snack: a handful of raw nuts
• Dinner: vegetable dish or salad + 100 g of boiled fish or meat

“You can really lose weight on such a diet, and flexitarianism is also suitable for the prevention of cardiovascular diseases,” says Elena Syurakshina. – Due to the sufficient amount of protein, the diet is suitable even for those who are actively involved in sports or whose work requires high physical exertion.

The downside is that animal protein is consumed irregularly, and the alternation of plant and meat foods can lead to problems with the skin and nervous system. 

I do not recommend giving up animal protein for more than 3 days a week.

Scandinavian Meal Plan 

More on Best Diets for Weight Loss, this diet is considered to be one of the simplest as there is no need to count calories or nutrients. The main rule: each meal should consist of 4 servings of products: 1 serving of protein + 1 serving of carbohydrates + 2 servings of vegetables + 1 tbsp. l. fats. Each serving is about the size of your fist. There are no restrictions on the composition of products. This is a perfectly balanced diet, which contains the main groups of nutrients. On such a diet, you can lose up to one and a half kilograms per week.

SAMPLE MENU FOR THE DAY

• Breakfast: vegetables (serves 2) - a few cherry tomatoes and half a cucumber; protein - 2 eggs; carbohydrates - 1 slice of bread; fats - 1 tbsp. l. butter (spread on bread). Cup of coffee with milk
• Lunch: vegetables (2 servings) - a salad of carrots, peppers, tomatoes; protein - chicken pate; carbohydrates - 1 slice of bread; fats - cheese
• Dinner: vegetables (2 servings) - baked asparagus and pumpkin; protein - turkey cutlet; carbohydrates - 1 glass of wine; fats - homemade mayonnaise

- If you use the diet for no longer than 7 days, it can be recommended for weight loss, - Elena Syurakshina comments. - Of the pluses, I note the absence of hunger, due to this, the likelihood of breakdowns is reduced, and the weight is reduced gradually - this is very good for the skin.

Of the minuses - in the preparation of dishes, such as homemade mayonnaise, lemon juice is used, so the diet should be used with caution for those who have diseases of the gastrointestinal tract.

Also Check: How to Get in Shape

You Can Also Join us Pinterest