Half of the population is fighting excess kilos or obesity. Most of us are absolutely not satisfied with our figure. Every other person tries to focus on diet, activity and a healthy lifestyle every year to lose weight. Only 20% of people manage to achieve what they wanted. What about the rest? In fact, the main culprit’s the wrong diet.
Not all of us can do the same thing, not everyone suits a given diet, not everyone’s health allows them to be able to use some diets. A perfectly selected diet is the key to success for every person. So what should you bet on? What diet will be perfect for us?
Due to such a huge amount of diets available on the market, it’s difficult for us to think rationally when choosing the right solution. One prefers to choose only the calorie limit, another chooses a keto diet, and another a vegan menu. If we adjust the right diet to ourselves, we will definitely ensure full energy every day, with simultaneous weight loss, well-being and full health. So isn’t that what we should care about?
Below are some suggestions for diets or diet methods that will definitely prove to be an interesting solution for specific groups of people. Which one will be perfect for you?
To lose weight, you know that you need to eat less so that you can get a negative calorie deficit. This is understandable to everyone. Unfortunately, most of us eat far too much, which means that the excess turns into unloved body fat. Intermittent fasting is a way to eat less. You can bet on it on the 16/8 method, so we limit calorie intake to eight hours a day, and on the 5/2 method, where we limit calorie intake to 500 – 600 a day, twice a week. This way, we limit the amount of calories consumed, but we must remember a very important rule here – not to increase the amount of calories when we do eat normally.
Looking at the research, the results are quite satisfactory. In one group of subjects, body weight dropped by 3 – 8% and waist circumference by 4, 7% within 3 – 24 weeks. A big plus is that among the respondents it was observed that while burning fat, adequate body weight was maintained, and metabolism was improved. What’s more, intermittent fasting also has many health benefits, including increased insulin sensitivity, improved brain health, and reduced inflammation.
Another option is definitely a plant-based diet decided by an increasing number of recipients. Certainly, both vegetarianism and veganism are such versions of the diet that are able to get our calorie deficit and thus see the weight escaping kilograms. In the vegetarian diet we eliminate meat and fish, in the vegan diet all products of animal origin, including dairy, gelatin, honey, whey, casein and albumin. In this diet, you eat primarily fruits, vegetables, legumes, as well as whole grains. Looking at the research, the results showed that, on average, people using a diet without meat and animal products lost 2 kg more than people on a traditional diet. In this diet, fiber itself certainly plays a big role, which is extremely important because it allows you to feel fuller for longer. Another benefit of this diet is that it also reduces the risk of chronic diseases, including heart disease, cancer and diabetes. If we focus on such a diet, we must remember about supplementation, including iron, vitamin B12, vitamin D, calcium, zinc and omega-3 fatty acids.
Without a doubt, this is the most popular way to fight excess weight, because as you know, carbohydrates have the highest calories. If we choose the keto diet, we will only find 10% of usual carbs. This is around 30% in the less restrictive version. So depending on how much you want to lose weight, this type can also be used for a given person. This diet is based on healthy fats, but also on the right amount of protein, and this reduces hunger and appetite, increases metabolism, and allows us to maintain our muscle mass. Less carbohydrate in the diet is a diet where the body uses fatty acids instead of carbohydrates, converting them into ketones.
Among the subjects, the largest number of people who lost weight was on a diet with a limited amount of carbohydrates and, importantly, the results showed that this diet effectively copes with the loss of abdominal fat, which is the most resistant of all tissues. In addition to benefits for appearance, this diet also improves the results of too high cholesterol and blood pressure. It’s also good for improving insulin levels in people with type 2 diabetes. Initially, a person on such a diet may feel weak and without energy, but in a very short time the body gets used to it, and kilograms fly down.
The diet refers to eating foods in the same way our ancestors ate them in. It’s therefore recommended to eat whole dishes, including fruit, vegetables, lean meat, as well as nuts and seeds. This diet gives up processed foods, wheat, sugar as well as dairy products. According to research, a significant number of people have lost significantly more weight than people on other diets, including a big plus is fat loss from the abdominal area. What’s more, it’s a great benefit to reduce the risk of heart disease, cholesterol or triglycerides.
Several solutions, several proven methods, and they can be extremely helpful in the fight against excess weight. Sometimes a bad diet can leave us at a standstill. We think we are doing so much, and basically nothing goes wrong. We hope that maybe the above advice will prove to be useful enough to cause a revolution, thanks to which our fight will begin to give results, and we will approach the desired goal.