In a society where the prototype of beauty is embodied in a slender, thin and without an ounce of fat figure, it is not surprising that more and more people decide to diet. Most want to lose those extra kilos, although there are those who follow a diet motivated by medical issues or simply to improve their quality of life. However, finding a healthy diet to lose weight is not as simple as it seems at first glance.
In fact, although all weight loss diets have the same goal, the way they propose is different and the mechanism of action on the metabolism differs since it depends on many factors, including the physiological characteristics of the person, the rate of body fat, the nutritional needs and lifestyle. Thus, the diet may work for a person, may be ineffective on another. Therefore, it is important to know the peculiarities of each of these regimes.
Low-carb diets
The low-carb diets suggest precisely reducing the amount of foods rich in carbohydrates that we consume daily. These plans are based on the idea that carbohydrates are the main culprits of weight gain, they are difficult to digest and increase the risk of diabetes and cardiovascular problems.
In fact, a recent study published in the journal Annals of Internal Medicine says that low carb diets are effective for weight loss: people can lose up to 4 kilos more than those who choose other dietary regimes.
Usually, low carbohydrate diets are very simple since it is only necessary to limit the consumption of foods rich in carbohydrates such as bread and cereals, as well as foods rich in sugar and flour. At the same time, it should boost consumption of vegetables and protein-rich foods such as meat, eggs, and fish.
Low-calorie diets
Low-calorie diets are another type of dietary regimen to lose weight. Their main objective is to limit the consumption of high-calorie foods like candy, mayonnaise and sauces, high-fat dairy products and meats. At the same time, they promote the consumption of foods low in calories and rich in vitamins and minerals such as fruits and vegetables.
These diets are based on a very simple idea: take in fewer calories than we need daily so that our metabolism is forced to obtain energy from adipose tissue. Thus, weight and body volume decrease, as the body will burn excess fat.
However, unlike other diets, people who follow this dietary regimen are exposed to the dreaded rebound effect. This is because the more the calorie intake is reduced, the more the body decreases its energy efficiency so that when you return to eating normally, excess calories are stored again in the form of fat and weight goes up.
Low-fat diets
Low-fat diets are ideal for people who have a moderate activity in essence. Their aim is to reduce high-fat foods and increase the intake of carbohydrates as an energy source. They can also be an excellent choice for people with metabolic problems, those with liver problems or who have high cholesterol too.
In general, following these diets is very easy because you only need to reduce at least 50 grams daily intake of high-fat foods such as milk, butter, margarine and anything that contains saturated fat.
However, keep in mind that fat is also necessary for the absorption of some vitamins (such as A, D, E, and K) so you should also increase your intake of vitamin-rich foods, such as fruits and vegetables. Carbohydrates like pasta, potatoes, rice, and low-fat dairy products are also allowed.
Protein diets
Like low-calorie diets, protein diets reduce daily calorie intake but focus on enhancing the intake of protein foods such as meat and fish. Their main advantage lies in the fact that increasing the intake of protein foods increases satiety, making it easier to follow the diet without starving.
In these diets, it is recommended preferably consume lean and low-fat meats, without also neglecting moderate intake of carbohydrates, fruits, vegetables, seeds, and whole grains. However, as the amount of calories is reduced, the body uses its fat reserves to get the energy it needs and thus body mass is lost.
