What is the most effective diet for weight loss?


What diet will quickly remove your flanks? How Much and What Should You Eat to Lose Weight? This article will answer all your weight loss questions and suggest the best diet.

What is the most effective diet for weight loss?What is the most effective diet for weight loss?

Understanding all dietary regimes and getting to the truth is a very difficult task. Fortunately, the scientific literature and people’s personal experiences provide a fairly clear understanding of how diets actually work.

This article will introduce you to the most popular weight loss diets and tell you which one is ideal for fighting excess weight.

ESSENCE OF BASIC DIETS AND THEIR EFFECTIVENESS

Let’s start our journey into the world of dieting by looking at the foundational principles of the most popular dietary regimens and finding out if they work.

PALEODIETY

The Paleolithic diet is based on the idea that humans’ current food environment conflicts with their evolutionary heritage and that an optimal diet is one that as close as possible to the nutrition of our ancestors

The basic principles of this diet are as follows:

  1. Avoid processed foods, grains, legumes and dairy products,
  2. Consume lean meats, fruits, vegetables, and “healthy” fat.
  3. The priority is not quantity, but quality of food, so calorie counting is of secondary importance.

The paleo diet is a low-carb diet. It minimizes starch consumption. Most often, people adhering to this diet prefer protein and fatty foods, reducing carbohydrate intake.

Useful article: Simple and complex carbohydrates – differences and food list

SCIENTIFIC RESEARCH

According to the results recent researchThe 10-day Paleolithic diet increased insulin sensitivity and normalized blood triglyceride levels.

Another study has shown that a paleo diet improves glycemic control and reduces the risk of cardiovascular disease in patients with type 2 diabetes. Another important finding from both studies was that the Paleolithic diet resulted in “spontaneous calorie loss.”

FLEXIBLE DIET, OR IIFYM

The flexible diet, also known as IIFYM (“If it fits your macros”), is based entirely on comparing the number of consumed and consumed calories… Losing weight is just a mathematical equation. With a calculator, you calculate your energy needs and then consume the calories you get.

At the same time, you can eat anything… One hundred grams of carbohydrates from potatoes is equivalent to one hundred grams of carbohydrates from candy. Simply put, a calorie is a calorie, and it doesn’t matter with what food it enters the body.

SCIENTIFIC RESEARCH

A professor from the University of Kansas lost 12 kilograms in 10 weeks, eating only biscuit cakes with cream. His experience shows that losing weight by ignoring the quality of food is possible, although not ideal.

ZONE DIET

Meat is a good source of protein.

The purpose of the zone diet is activate anti-inflammatory reactions of the body through the consumption of anti-inflammatory foods. The menu consists mainly of fruits and vegetables and virtually eliminates grains and starches.

The diet focuses on controlling the proportions of macronutrients in the menu:

  • A typical daily meal consists of 1/3 of lean meat and 2/3 of colored vegetables and / or fruits with a low sugar content;
  • the main meal is supplemented with monounsaturated fats such as nuts or olive oil.

This diet promotes regularity and provides three full meals and two snacks a day to keep the body satisfied.

SCIENTIFIC RESEARCH

For experience invited a woman with overweight and diabetes mellitus of the second degree. In her case, the zone diet was more effective at losing weight and lowering blood triglycerides than the high-carb diet.

Another study compared the zone diet to the Atkins, Ornish, and weight watchers’ diets. It showed that zone eating promoted fat burning and reduced predisposition to heart disease.

Importantly, the rest of the diets gave the same results. Based on this, the scientists concluded that the decisive factor was the very fact of adherence to the regimen, and not the specific diet.

KETOGENIC DIET

A ketogenic diet means limiting the consumption of carbohydrates in order to start the process of ketosis in the body, that is, switch it to the primary breakdown of fats. During ketosis, the liver makes ketones, which the brain and other tissues use as an energy source instead of glucose.

Principles of the keto diet:

  1. The basis of the diet is dietary fats and a small amount of light carbohydrates. More specifically, 70-75% of energy comes from fat and about 5% from carbohydrates.
  2. The portion of carbohydrates in the daily diet that is acceptable for maintaining ketosis is on average 12% of the daily calorie intake.
  3. As for protein foods, one and a half grams of protein for every kilogram of body weight is enough to stop the ketosis process.

With all this in mind, the ideal proportions of macronutrients in the menu for every day are as follows: 75% fat, 5% carbohydrates and 20% protein. Eating a diet like this will help you optimize ketosis and maintain lean muscle mass.

SCIENTIFIC RESEARCH

AT one study 17 men with …


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