3 Types Of Diets To Lose Weight That Do Not Expose Your Health
Most of the popular diets are not sustainable in the medium and long term, or are harmful to health. Extreme calorie restrictions lead to a subsequent rebound effect, which can be detrimental to health. For this reason, we present three diets to lose weight, whose adherence and sustainability are guaranteed. Discover them!
Diets to lose weight that do not expose your health
Adequate nutrition is essential to achieve a healthy and balanced weight. In this sense, it is convenient to follow varied diet plans that guarantee the obtaining of all groups of nutrients. In addition, it is advisable to reduce calorie intake.
In any case, the nutritional and energy requirements of each person vary according to age, lifestyle and health. Therefore, although here are some diets to lose weight that do not expose your health, it is best that you consult the nutritionist to help you choose a plan according to your needs.
1. Ketogenic diet
Despite the fact that this diet was controversial in the past, it is currently positioned as one of the best options when it comes to reducing body weight. This is even supported by research published through the International Journal of Environmental Research and Public Health .
The mechanism is simple: reduce carbohydrates to a minimum. It is a type of diet that does not restrict amounts, only one food group. This fact of allowing eating without limit in terms of volume improves its adherence.
The difficulty in monitoring it lies in the first weeks, where you can suffer a small withdrawal syndrome when you stop consuming sugar. However, once this effect has disappeared, and if the diet is well planned, its monitoring becomes simple.
2. Intermittent fasting
It consists of alternating long periods of fasting (at least 16 hours) with others where food is allowed. According to a review published in the Annual Review of Nutrition , it is beneficial for health in the medium and long term, as it promotes weight loss and can improve metabolic health.
It has a very high adherence thanks to the hormonal system, which regulates the appetite hormone (ghrelin) shortly after waking up. A useful strategy is to drink a single coffee on an empty stomach to induce satiety and make the fasting period more bearable.
It can be combined with the ketogenic diet or with carbohydrate restriction starting at a certain time of day to maximize results. There are different protocols, the least restrictive and the one that works best is 16: 8 skipping breakfast or dinner. Others more aggressive include a full day of fasting every 2 or 3.
3. Atlantic diet
A version of the Mediterranean diet that emphasizes the consumption of fish over meat, according to data from a study published in BMC Public Health . He does not use bread as an indispensable accompaniment, nor wine as a “heart-healthy” food.
It is a common diet in Nordic countries and guarantees the correct levels of vitamin D thanks to the consumption of oily fish and dairy products. Vegetables are an essential element and carbohydrates are not the base of the food pyramid. As fats, mainly oils and nuts are used, although it is advantageous to also introduce avocado.
It is good to combine it with intermittent fasting to improve weight loss results. It is a heart-healthy diet in itself. It is essential to guarantee the variety of fruits and vegetables and vary the types of fish (prioritizing blue over white).
Which is the best option?
Among these 3 weight loss diets the most difficult to carry out is probably the ketogenic diet. In this country, bread as an accompaniment and the consumption of carbohydrates is very common. Therefore, restricting their consumption can cause a certain initial rejection. In addition, during the first days the individual may experience certain episodes of fatigue until they get used to ketosis.
Therefore, the Atlantic diet may be the most practical and comfortable. It bears a reasonable resemblance to the Mediterranean diet, except for the increased consumption of fish and not prioritizing grains and cereals. On the other hand, it considerably reduces alcohol consumption, which is a more than proven strategy when looking for weight loss.
The effects are enhanced by adding an intermittent fasting protocol. While 24-hour fasts can be slightly aggressive for those who are not used to it, just skipping breakfast is a useful method of enhancing weight loss. In any case, before trying these methods, try to consult a professional.
