A slimming diet has been the No. 1 topic among both women and men for a long time. Today, we have a huge selection of various diets and ways of eating that are supposed to help us lose weight and stay healthy. Some of them are very restrictive, others are short, lasting up to 7 days, and others encourage us to eliminate entire groups of products. What to choose? What weight loss diet will actually help us lose weight?
How to choose a weight loss diet?
We associate a slimming diet with sacrifices and giving up our favorite delicacies. Unfortunately, this is often necessary. Our overweight is caused by our nutritional mistakes related to the quality and quantity of food. Empty calories are to blame here, which simply make us gain weight and continue to be hungry.
When we go on a weight loss diet, it is necessary to cut the amount of calories consumed. Appropriate calculators will help us calculate the total metabolic rate (TMR). It is enough to subtract some calories from this norm and the kilograms will start to fall on their own.
Weight loss diet – essential components of the diet
Knowing the amount of our energy needs, we can start arranging a slimming diet. A well-balanced diet should contain the right amount of macronutrients (carbohydrates, fats and proteins).
Carbohydrates as the main source of energy should constitute about 50-60% of energy. Their sources should be whole grains as well as fruit and vegetables. Fat in the diet should meet about 25% of energy demand. However, you should choose good quality fats, such as olive oil, butter and cold-pressed oils. However, it should be remembered that meat, cold cuts and fish will also be a source of fat. For each kilogram of adult body weight, about 0.9 g of protein should be provided. In addition, on a diet, you should eat more often, but in smaller portions, preferably 4-5 times a day every 3-4 hours.
A weight loss diet should be very diverse and rich in nutrients. Therefore, let’s choose products full of vitamins and minerals. So let’s reach for fruits, vegetables, lean fish, lean dairy products, whole grains, and replace juices and carbonated drinks with water. You can also use herbal teas based on natural ingredients, which additionally support the weight loss process.
Unfortunately, it is best to give up alcohol, sweets and fast food for the time of weight loss. For balance, you can introduce a so-called cheat meal into your diet once a week – a meal during which you eat what you like best, such as pizza. This will make us more motivated to follow the principles of healthy eating.
Popular weight loss diets
Fortunately, the times of “miracle diets” are slowly fading into oblivion. The awareness of society about what is harmful to us and what is good for our health and figure is growing. This can also be seen in the trends that prevail among weight loss diets. More and more new diets are simply based on the principles of healthy eating.
What is very important, modern weight loss diets encourage a constant change in eating habits and lifestyle, and thus also include the introduction of daily physical activity.
The most popular weight loss diets that can be considered well-composed include:
Mediterranean diet – has a few very simple rules. It consists in eating local products and the least processed food, limiting red meat and eating a lot of fish and seafood, using herbs, natural spices and olive oil, vegetables and fruit in every meal, and moderate consumption of red wine in celebrating meals and everyday life;
South Beach diet – consists of three parts. The first lasts 2 weeks. This is the most rigorous stage. For the next few days, you can only eat eggs, poultry, beef, fish, vegetables and low-fat cheeses. Eat 6 meals a day – 3 main courses plus 3 snacks (including dessert). Such a meal schedule will ensure that you do not feel hungry. The second phase lasts until you reach your dream weight. You can add good carbohydrates with a low glycemic index to your current menu The last phase – the third – is to help maintain the desired weight. Thanks to it, the yo-yo effect is avoided. It is less restrictive than the previous two stages;
the DASH diet – consists in reducing salt to a minimum and increasing the consumption of unprocessed food. The diet recommends giving up white bread, cakes and pastries, and red meat. The secret of this nutritional treatment are products that contribute to regulating blood pressure and insulin metabolism (the risk of diabetes significantly decreases). They should appear in the daily menu even several times a day;
The Mayo Clinic diet – based on eggs is a very restrictive way of eating and requires willpower. It is intended for use for a period of 2 weeks. It is based on several recommendations that must be followed carefully. You should eat 4-6 hard-boiled eggs every day. They are a source of wholesome protein, which is supposed to stimulate metabolism and facilitate fat burning;
the TLC diet – little known in Poland yet. Its main purpose is to lower blood cholesterol levels. The diet involves changes in diet, weight loss, physical activity and quitting smoking.