The six most effective diets to lose weight and lose weight in a healthy way
The six most effective diets to lose weight and lose weight in a healthy way:
It is a classic when diets are started and there is no specialist who does not emphasize it. The nutritionists insist much that the key to a good system is to be "moderate, varied, and balanced." To lose weight, it is enough to follow a series of guidelines, and prioritize some foods over others, but most mortals also need a specific menu: a well-regulated one that ensures success.
So that your diet does not limp and you are informed of the false myths, we recommend the following book: ' My diet no longer limps: The practical guide to eat healthy without complications '. New diets appear every year, but not all of them are recommended. In general, for a diet to be effective for weight loss, but also safe, it cannot be too strict. But, in addition, something must adapt to our tastes, because otherwise, it will be very easy for us to go beyond it and end up eating more than necessary.
It is difficult to make a selection of the best (although there are many that are not recommended, there is also much-proven efficacy), but these three have the support of prestigious institutions and scientists and a large group of people who have carried them out successfully.
The Mayo Clinic is one of the most prestigious private hospital companies in the world, well known for its powerful research work. The institution's nutritionists developed a standardized diet that they recommend to patients to lose weight, but also to maintain a healthy diet over time.
It is an excellent diet as a maintenance regimen, as it is very complete and safe, although it does not allow you to lose weight as fast as other plans. No nutrient is eliminated but, as in most weight loss plans, the intake of fruits, vegetables, and whole grains prevail.
To properly follow the diet, you have to practice 30 minutes of intense exercise a day
The goal of the Mayo Clinic diet is to help you lose excess weight and find a way to eat that you can maintain for life. It focuses on changing your daily routine by adding or breaking habits that can make a difference to your weight, such as eating more fruits and vegetables, not eating while watching TV, and exercising for 30 minutes a day. In the initial phase of the diet, which lasts two weeks, between 2.7 and 4.5 kilos can be lost. This is a typical outline of a daily menu, containing 1,200 calories. In this stage, you focus on lifestyle habits that are related to weight. You learn to adopt five healthy habits, to abandon five bad ones, and to incorporate five additional ones. This stage can help you see some quick results (a psychological boost).
- A skimmed yogurt and a piece of fruit.
- 1/2 cup of cooked oatmeal with one of milk and two tablespoons of raisins, 1/4 of mango, and a drink without calories.
Food
- A pasta salad made with a can of tuna, four cups of cooked pasta, two cups of diced carrot and zucchini, and four tablespoons of low-calorie mayonnaise and an orange.
- Sweet potato quinoa cakes, mixed salad with fat-free dressing, and a zero-calorie drink.
Dinner
- One-third of a 12-inch cheese pizza.
- A green salad made with half a cup of sliced tomato, red onion, and mushrooms. And two tablespoons of dressing.
- 1 Arabic bread pizza, 3/4 cup mixed fruit, and a calorie-free drink
The Mediterranean diet is the traditional diet that has the most scientific support and we all know what it consists of: high consumption of fruits, vegetables, fish, whole grains, legumes, and olive oil, and low in red meat, sugars, and saturated fats. But, in addition, an important component is the practice of exercise. Since it is the diet that was used in our country until not long ago, it is very easy to follow. But it must be taken into account that what we can understand today as the “Mediterranean diet” does not always correspond to what scientists understand as such.
New diets always appear, but not all of them are recommended. For one to be effective to lose weight it cannot be too strict
The Primed study carried out in Spain, for example, concluded in an investigation published in ' The New England Journal of Medicine ' that a Mediterranean diet enriched with nuts and extra virgin olive oil reduces the possibility of dying by an accident by 30% cardiac or vascular. New research published today in the ' International Journal of Epidemiology ', however, qualifies the universal goodness of mixing fruits, vegetables, fish, cereals, legumes, and olive oil, and adds a forgotten nuance to make this diet truly effective: have money or belong to the upper class.
Use olive oil. It is the most used oil in Mediterranean cuisine. It is a food rich in vitamin E, beta-carotene, and monounsaturated fatty acids that give it cardioprotective properties. This food represents a treasure within this regime and has lasted through centuries among regional gastronomic customs, giving the dishes a unique flavor and aroma.
Low-processed, fresh, and seasonal foods are best suited. It is important to take advantage of seasonal products since, especially in the case of fruits and vegetables, it allows us to consume them at their best, both in terms of the supply of nutrients and their aroma and flavor.
This could be a daily menu:
Breakfast
- A coffee with milk.
- A slice of bread with olive oil.
- A glass of fresh orange juice.
Appetizer
- A piece of fruit.
Food
- Stewed lentils.
- Meatballs with peas and carrots.
- Strawberries with cream.
Snack
- Fresh cheese with honey.
Dinner
- Mixed salad.
- Baked fish with roasted potato.
- A yogurt.
The DASH diet responds to the acronym 'Dietary Approaches to Stop Hypertension ' and, as its name suggests, it was developed by the US National Institute of Health as a specific diet to treat patients with high blood pressure. . Although it was not born as a weight loss diet, it does serve that purpose.
Saturated fats, refined sugars, and carbohydrates are practically prohibited
It is a very varied diet in which the intake of fruits, vegetables, and low-fat dairy is prioritized. Whole grains, meat, fish, and legumes are also consumed, but in a more restricted way. Saturated fats, refined sugars, and carbohydrates are practically prohibited. The diet is accompanied by a plan of physical exercise activities and reduces alcohol consumption to a minimum. Since it is a diet that is especially recommended for treating hypertension, the salt is limited to the point where our stews begin to taste something.
This could be a daily menu:
Breakfast
- Whole wheat turkey and tomato sandwich.
- An orange.
- Green tea.
Appetizer
- Pineapple.
Food
- Roast pork loin with brown rice and beans.
- A lettuce salad.
Snack
- Carrot sticks
Dinner
- Pasta with natural tomato and mussels.
- Gelatin without sugar.
The term of this regimen refers to those people who base their diet on a vegetarian diet but who occasionally, and for whatever reasons, consume some products of animal origin such as seafood, fish, or poultry. Some will think that then everyone falls within this concept, but it is not like that. Their diet is based on a green diet and the consumption of animal origin is occasional or exceptional. What defines it is the frequency of this type of food intake.
It emphasizes the consumption of fruits, vegetables, whole grains, and vegetable proteins, which replace those that meat would provide, although the diet also allows the consumption of eggs and dairy products. The meat itself is only added in very small amounts as an ingredient in pasta dishes or salads.
The University of Newcastle, in Australia, has presented a weight loss program designed only for men and has dubbed it Workplace POWER, an acronym for Preventing Obesity Without Eating Like a Rabbit. "Many men do not recognize that they are overweight", explains in 'The Sidney Morning Herald ' one of the creators of the diet, Professor Philip Morgan. "Having a belly does not seem to be a problem when all your classmates have one. normalized among men because 70% are obese or overweight ”.
These are his main tips:
- Breakfast. Be generous with it and never skip it. Avoid high-glycemic foods and eat protein, which will keep you satiated for longer. Eggs are always a good option
- Food. Salads and leftovers from whatever you make for dinner are always a good option. If for any reason you are forced to eat out, try to choose healthy options, such as vegetable sandwiches. Try to always eat fruit and avoid sugary drinks.
- Dinner. Think about the proportions of your food: half should be vegetables, a slice of quarter meat, and other carbohydrates.
Always take food from home to avoid eating foods that are too caloric typical of fast food establishments and vending machines. Always read the labels of what you are going to eat and take into account its calories to avoid exceeding your daily requirements. It is the best way to be sure that you are not gaining weight.
Think before you eat. You don't have to give up the drinks and foods you like, you just have to reduce your intake of the most caloric ones a little and introduce healthier options. Move on. Stand up and walk all you can. All steps count if you are trying to lose weight. Take the stairs instead of using the elevator, park further away, and walk. Moving is the best way to meet your goals as soon as possible.
It was designed by the US National Institute of Health, although this time as a diet to treat cholesterol. Again, experts have considered that it is an ideal diet for all types of profiles, as it is " very healthy, complete and safe ."
It is a regimen with a “ do it yourself ” approach: it is very flexible but requires a great deal of commitment since it is not as prescribed as other diets. The key to the plan lies in the reduction of the minimum expression of the consumption of fats, especially saturated fats (whole milk, fried foods, fatty meats ...). For the rest, the consumption of whole grains, fruit, vegetables, fish, and chicken (without the skin) prevails.
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