According to some nutritionists, the best diet is a balanced diet.
People are often prescribed a diet, but the diet belongs to the category of medical activities for therapeutic nutrition. Before choosing a menu for weight loss, it is recommended to first examine and understand the cause of excess weight. When a person struggles on his own with the consequences of pathology, the desired result will not be achieved. Having lost weight on some type of diet, even the best, a person will later revert to his former appearance.
American doctors have tried all the popular diets and found which weight loss works best.
Weight Watchers weight loss 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". The researchers tested the nutritional system for several reasons. They analyzed the diet to determine the likelihood of developing:
- heart disease;
- hypertension;
- diabetes.
Also checked:
- slimming performance;
- ease of adherence to diet;
- general health security;
- usefulness of the necessary elements.
As a result, scientists have discovered that there are foods that can be consumed without restrictions:
- any green
- vegetables
- 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:
- chips;
- burgers
- sweets and any flour product.
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 entire body. When a person has made the decision to lose those extra pounds, before starting he needs a medical consultation and possibly a medical examination.
Ducan diet
Nutrition is based on the use of protein foods and the rejection 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.
- Walk for at least 15 min.
- Eat oat bran.
- Morning exercise.
Safe food for health in combination with physical activity allows a person to adhere to the Ducan conditions not only for a long time (up to six months), but throughout his life if the person is healthy. For any chronic disease, it is recommended to abandon the protein diet in favor of another.
Ketogenic diet
Recently, it has become widespread in 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 fat "burning" process is triggered. To prepare the liver for the production of ketone bodies, nutritionists advise gradually eliminating carbohydrates from the diet, not limiting the use of fats. In addition to smooth weight loss, the ketogenic diet contributes to:
- prevention of diabetes, hypertension;
- improve memory;
- concentration of attention;
- increase efficiency;
- cleaning the skin.
Thanks to the ketogenic diet, general well-being gradually improves and a surge of liveliness is felt. Although in the first stage, a person may experience drowsiness, malaise, and irritability. There are restrictions for people with chronic illnesses. For them, any diet requires the attention of doctors.
Diet of 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 numerous fans of his method.
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 pastry products.
- Principal. The duration is several weeks or even months. The term depends on the condition of the patient. Physical activity is complemented with strength exercises. The food consists of cereals, seafood, fish, chicken. Food is steamed, baked with a limited amount of salt.
- Support for. When the goal is reached and the weight has dropped, the doctor advises to keep walking. On the menu are baked potatoes, cereals, black bread, dark chocolate.
Nutritionists are supportive of the position regarding proper nutrition. According to his recommendations, obese people leave their body accumulations as annoying memories of the past.
General advice from nutritionists
The desperate search for 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 in a victory over the extra pounds. Sometimes running leads to exhaustion of bodily functions.
- It is not recommended to choose a drop rate of 1 kg per week. If someone promises to lose weight faster, he suggests not listening to such recommendations.
- It is recommended to observe balanced proportions of proteins, fats, carbohydrates.
- Don't just eat vegetables.
- Cut down to 2-3 fruits even when you're craving sweets.
- Walk more and get feasible physical activity.
It is wrong to stipulate that some products are useful and others are harmful. Everyone determines what to eat. Professionals recommend eating no more than 350 to 400 carbohydrates per day. Endocrinologists also support this position. But according to the WHO recommendations, their number should not exceed 60 g. They suggest eating more:
- bird meat;
- fish;
- vegetables;
- seafood.
The food must be balanced. The body needs to consume 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 find vegetables and herbs useful in unlimited quantities.