7 weight loss diets you should consider

7 weight loss diets you should consider

There are many weight loss diets that are spread to help women get the body of their dreams. But what is the most appropriate way to lose weight without harming health.

The working principle of each weight loss diet is more or less different. Some are based on a mechanism to reduce cravings, while others focus on restricting calories, carbs, or fats. Let's learn 7 weight loss diets below to see which will be the right scientific weight loss menu for you.

1. Paleo weight loss diet

The Paleo diet focuses on lean proteins, vegetables, fruits, and nuts, and does not encourage processed foods, sugar, dairy or grains in the menu. Some versions of the Paleo diet may include cheese, butter, potatoes or sweet potatoes.

Weight loss effect: Studies show that the Paleo diet helps reduce weight and waist circumference. People who follow the Paleo diet find themselves eating less carbs, more protein, and 300-900 fewer calories per day.

Other uses: This diet is also found to be effective in reducing cardiovascular risk factors such as cholesterol, blood sugar or high blood pressure.

Limitations: The Paleo diet eliminates whole grains, grains and dairy products that are rich in nutrients and good for the body.

2. Vegan Weight Loss Diet

weight loss diet

The Vegan diet (vegan diet) completely eliminates animal foods from the menu for ethical, environmental or health-related reasons. This is the most rigorous of all the vegetarian diets.

Vegans not only cut meat out of the menu, but also eliminate dairy, eggs, and foods of animal origin such as gelatin, honey, egg whites, casein, whey protein. milk)…

Effective weight loss: A vegan diet has an effective weight loss effect because it contains less fat but is rich in fiber, making you feel full for longer. People following the vegan diet also maintained a more stable weight and body mass index (BMI) compared to other diets.

Other uses: Plant-based diets also reduce the risk of cardiovascular disease, type 2 diabetes and early death. Avoiding processed meats also reduces the risk of Alzheimer's disease and cancer.

Limitations: Due to having to completely eliminate animal meat in the diet, the body will lose a lot of nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, acids. Omega-3 fatty acids…

3. Low-carb weight loss diet

There are many different ways to follow a low-carb diet, but the common point is to limit 20 - 150g of carbs per day. Low-carb diets do not focus on protein and fat but only strict with the amount of carbs loaded into the body.

When carb intake is very low, fatty acids are transported into the bloodstream and into the liver, some of which can be converted to ketones. The body will use fatty acids and ketones as the main source of energy when carbs are cut.

Effective weight loss: Many studies show that a low-carb diet is very suitable for those who are overweight and obese. The diet will reduce the amount of fat stored in the abdomen surrounding the internal organs.

Other uses: Low-carb diets also have many other health benefits such as lowering cholesterol, blood sugar, insulin and blood pressure levels.

Limitations: Not everyone can follow a low-carb diet. Some people who follow this diet may have an increased level of bad cholesterol (LDL).

4. Dukan Weight Loss Diet

The high-protein, low-carb Dukan diet is divided into 4 phases: 2 weight loss phases and 2 maintenance phases. The length of time in each phase depends on how much weight you want to lose, and each phase will have its own eating plan.

The Dukan diet in the early stages will focus on increasing protein intake and adding oat-based dishes. Other stages will add non-starchy vegetables along with carbs and fat. Then, in the maintenance phase, you will gradually reduce protein to maintain a new weight level.

Weight loss effect: The Dukan diet is effective for weight loss by speeding up metabolism, reducing the amount of the hunger hormone ghrelin and increasing the satiety hormone.

Other uses: Other than weight loss effects, no other benefits of the Dukan diet have been documented.

Limitations: Rapid weight loss by strict calorie restriction carries the risk of significant muscle loss. As muscle mass and calories decrease, your body conserves energy, making it easier to gain weight back after you've lost it.

5. Atkins Weight Loss Diet

weight loss diet

The Atkins diet is the most popular low-carb weight loss diet. You'll need to eat more protein and fat, and limit your carbs. The main reason low-carb diets are effective for weight loss is that they can reduce cravings, causing you to eat fewer calories.

The Atkins diet is divided into 4 phases. In the early stages, you'll warm up by eating less than 20g of carbs per day for two weeks. The following stages will bring carbs back to normal in your diet gradually until you reach your desired weight goal.

Weight loss effects: The Atkins diet has been studied and shown to have a faster weight loss effect than a low fat diet. Experts say that this diet significantly reduces the amount of fat stored around the abdomen.

Other uses: The Atkins diet reduces risk factors for many diseases such as blood triglycerides, cholesterol, blood sugar and blood pressure. Compared to other weight loss diets, low-carb diets also regulate blood sugar, good cholesterol HDL, and triglycerides better.

Limitations: The Atkins diet is safe for most people to follow, but in rare cases you may still have some health problems.

6. HCG Weight Loss Diet

HCG is a hormone that occurs in high concentrations during early pregnancy. The HCG diet is a strict diet that helps you lose weight fast, up to 0.45 – 1kg per day. This diet can help boost metabolism and reduce fat storage without causing hunger.

The HCG diet is divided into 3 phases. In the early stages, you will start supplementing with HCG. In the second phase, you will begin a low-calorie diet with 500 calories per day, along with HCG supplements in pill, injection or spray form. The weight loss phase will last for about 3-6 weeks. During the third phase, you will begin to stop taking HCG and slowly increase your food intake.

Effective weight loss: HCG diet does not cause weight loss. Many studies suggest that weight loss is caused by an extremely low-calorie diet, not by the hormone HCG. What's more, HCG has no effect on reducing hunger.

Other uses: In addition to weight loss, the HCG diet does not bring any other health benefits to the body.

Limitations: The HCG diet can cause muscle loss, leading to a reduced ability to burn calories. Cutting calories too much will further reduce the number of calories your body burns. This diet also brings many side effects such as headaches, fatigue and depression.

7. Intermittent Fasting

weight loss diet

Intermittent diets include alternating cycles of eating and fasting. Therefore, in some cases, this is more often seen as an eating pattern rather than a diet. Some common methods commonly used in intermittent fasting are:

- The 16/8 method: You can eat normally for 8 hours, but then will absolutely not eat for the remaining 16 hours.

- Eat-Stop-Eat Method: This is more rigorous because you will only eat one meal in 24 hours.

- Method 5: 2: On two days apart in the week, you will limit your calorie intake to 500-600 calories. For the remaining five days, you don't need to limit your food intake.

Weight loss effects: Research shows that this diet can reduce 3 - 8% body weight over a period of 3 - 24 weeks, impressive numbers compared to other weight loss diets . Intermittent diets cause less muscle loss than regular low-calorie diets, and increase metabolic rate by 3.6-14% in the short term.

Other uses: Intermittent fasting reduces symptoms of inflammation, cholesterol, triglyceride levels and high blood sugar. Furthermore, intermittent fasting also increases growth hormone (HGH) levels, improves insulin sensitivity, and enhances cellular activity.

Limitations: Some studies suggest that intermittent fasting should be a weight loss diet for men, more suitable for men than women. Some subjects should not follow this diet such as pregnant women, lactating mothers, teenagers...

Any weight loss method has certain advantages and disadvantages. The truth is that there is no "miracle" fast weight loss diet that will help you lose weight quickly in one morning and one afternoon. You should be alert to choose a suitable weight loss diet combined with a reasonable exercise and rest regimen to soon get rid of weight concerns.

28-Day Keto Challenge - Losing weight is easy with a simple and effective diet

28-Day Keto Challenge Review - Losing weight is easy with a simple and effective diet

Hopefully, through the above article, you have understood better 7 weight loss diets you should consider and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.

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