Obesity is one of the biggest problems of recent years. More and more people suffer from it. It is the cause of health complications such as disorders in lipid and carbohydrate metabolism, digestive system, endocrine and osteoarticular system. It may also be one of the factors that increase the risk of cancer.
TABLE OF CONTENTS
1. Changing eating habits – healthy and effective weight loss
2. Effective weight loss diets
3. Low-calorie diet
4. Protein diet
5. Low carbohydrate diet
1. Changing eating habits – healthy and effective weight loss
In order to cope permanently with obesity, it is necessary to change eating habits. Instead of leaving the house with empty stomach, eat a decent breakfast, replace the two meals with four. For work take a second breakfast and dinner, which will allow you to not eat in the evening, drink lots of liquids. Not everyone, however, decides to make those changes in lifestyle because it is believed that a special diet will be more effective. Good weight lose diets are ones that also teach these habits.
2. Effective weight loss diets
Diets that are best for weight loss and bring fast results are low-energy, low-carbohydrate and high-protein diets. If the rules are followed, the effects are certain.
3. Low-calorie diet
It’s one that delivers 1000-1800 kcal per day. In this diet, the amount of protein, fat and carbohydrates is strictly determined. The consumption of animal fats, processed products and sugar is limited. It is important to increase the amount of vegetables consumed. The amount of kilograms that can be lost on such a diet depends on the individual needs and how much calories are reduced from the daily requirement.
If it is 700 kcal, you should lose 0.7 kg per week on it. It is a diet that can teach healthy habits. The ready menu will show you how to eat, and the recipes attached to it will teach you how to prepare healthy dishes. It is a good solution because you don’t have to plan your menu, just to do shopping. After some time on a diet like this, one should verify the caloricity of the diet and make corrections to it, so that it is up-to-date with new body parameters.
Sample, free menus can be found on the internet, you just need to calculate your needs. Low-calorie diets also include a very low-energy diet that delivers up to 800 kcal per day. It can’t be carried out without medical supervision and can’t last more than 3 weeks.
Before you start, it is necessary to prepare properly. Before passing it on, eat easily digestible foods. After finishing it, go on a low-energy diet. It is used only in special cases. It can’t be applied for children, pregnant or nursing women, the elderly, heart, diabetes, kidneys and liver patients.
4. Protein diet
In this diet, 30% of energy comes from protein, 30% from fat, and the rest from carbohydrates. This types of diets are not recommended for people suffering from kidney and liver diseases. Keeping this kind of diet for too long may increase the risk of such diseases. Research from 2010 proves that controlling the amount of calories in the diet is as effective as keeping a diet that’s made of 35% protein and a level of carbohydrates that’s below 45%. In addition, a diet like this is not cheap.
5. Low carbohydrate diet
Weight lose diets, such as Atkins or Kwasniewski are characterized by high fat content. It makes 50-60% of the entire energy pool. Protein in this diet accounts for 20-30% of energy, and you only eat 20-50 g of carbohydrates per day. It is a diet low in dietary fiber, B vitamins and flavonoids.
The aforementioned change in eating habits is most possible on a diet that controls the amount of calories (low-calorie), because being on it, it is very easy to translate it into everyday habits.
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