Losing weight is never easy. Those of us who struggle to keep off the pounds know the feeling of guilt over having that slice of pizza or extra dressing all too well.
We also follow the best tips, however, even the best-rated fat burners and most accessible exercise routines require some form of dietary restriction and lifestyle adjustments.
Dieting had come a long way since the unhealthy days when practically every diet was akin to an eating disorder. Modern dieting plans should promote a way to slim down without damaging your health. We have compiled our list of top diet plans that you can implement safely.
Simply put, intermittent fasting is an eating plan that requires you to fast for periods between meals. There are online guides available, but in the spirit of remaining health-conscious, we recommend you consult your doctor on periods of fasting suitable for you. In some cases, opting for only one meal in the evenings is a popular choice for those who choose this type of diet. However, it is often recommended to allow your body a slow adjustment to fasting periods by reducing snake frequency and size over some time.
The overall weight loss comes from a stimulated metabolism, and the results are simply that of cutting down caloric intake. The diet does not work if you compensate by eating a high carb diet between fasting periods.
There are several diets that fall into this category. Some of these present potential health risks, so caution is important. By ingesting fewer carbs in favour of protein, you speed up your metabolism, and at a certain point in this process, your body starts using fatty acids as fuel in a process known as ketosis.
It is from this process that one of the most extreme versions of the low carb diet gets its name; the Keto diet. A low carb diet is something you should first discuss with your medical practitioner. The Keto diet is one of the very few diets that encourage a higher fat intake while reducing or completely removing carbs from meals. Despite the popularity of the Keto diet, it is not a long term eating plan as the body cannot and should not remain in a state of ketosis for too long periods. In addition to this, it is not uncommon at all for Keto diet followers to experience Keto flu and other adverse reactions when devoting to this diet.
Low-fat diets have seen incredible popularity over the years. Where once the unhealthy goal of a zero fat intake was the goal, new, healthier options promote reducing fat intake to at, or under, 30% of your daily intake. Low-fat diets are often not the best choice for individuals suffering from low blood pressure or other underlying health conditions such as anaemia and others. However, it may be an option to reduce and restrict fat intake rather than obliterate it.
The reason for its efficacy is that fats contain twice the number of calories per gram when compared to carbs. The downside of this eating plan is that it is very easily reversible, and reengaging a moderate to a high-fat diet will see any results undone quite rapidly. If you are considering a low-fat diet, it is best to evaluate the specifics of the diet to ensure that your body will be receiving adequate nutrients.
The Mediterranean diet is best known as a dietary precaution against heart conditions or reducing further risk of damage to those with heart problems. It does, however, also have a nutritional benefit by way of weight loss.
The principle behind the Mediterranean is that one reduces the intake of trans fats, refined grains and oils, red meat and sugar in favour of fresh fruits, vegetables, fish, whole grains, seeds and kinds of seafood. In doing so, you minimise both your carb and fat intake. No doctor needed to know this one is a healthy option!
The DASH Diet
Another option with a healthy twist, the DASH diet is designed for people suffering from high blood pressure, medically known as hypertension. The diet works by controlling your dietary intake. Certain portions of different food groups are prescribed. One of the most impressive aspects of the DASH diet is that you can implement it as a long-term eating plan rather than a weight loss effort. Losing weight is merely an added benefit among several health benefits that this eating plan offers.
The diet does rely on your determination and self-restraint but is worth consideration as the lasting health benefits alone are worth the effort. You should consult your healthcare practitioner when reducing your salt intake should you suffer from low blood pressure.
Choosing The Best Diet For You
Before settling on a diet to aid your weight loss, you should evaluate all the specifics of the diet from nutrient intake to meal frequency and other factors. The most suitable diet will fit well into your lifestyle, and it should provide you with adequate energy. Other factors that you should also consider include underlying health concerns as some diets are suitable for individuals with diabetes and other health conditions. In contrast, other diets may negatively impact your health.
You will also need to pair your chosen diet with sufficient exercise. Your exercise program should ideally be long-term, even if it spans further than the length of your diet. Exercise will be beneficial when it comes to keeping the weight off long after your eating restrictions have been lifted.
In addition to pairing your diet with an exercise plan such as yoga or pilates, those after more extreme weight loss results can consider combining these efforts with healthy fat-burning supplements and other dietary supplements. Even though this choice is by no means a must, these types of supplements will speed up the results and are often reported to amplify weight loss results notably in shorter periods.