Best weight loss diet:Is there a weight loss diet that is best?
There is no one correct answer to this question, as there is no one diet that fits everyone and meets their needs, and suits their personalities, lifestyle, and foods they prefer. There are a large number of varied diets, and the diet mania has recently spread. diets), which are diets that promise significant weight loss without a clear scientific basis, and most of these diets disappear and appear for various reasons, but when you want to lose weight without returning it again, it is recommended to follow a diet supported by strong scientific evidence,
[1] and there are many diets Food based on clear scientific foundations, including the following:
Balanced, low-calorie diet: Most dieticians advise patients who want to lose weight to follow a balanced, low- calorie diet , and this diet consists of food that the patient usually eats, but in smaller quantities, and there are several reasons why this diet is acceptable, but The most important reason is that the advice that the patient follows is simple and easy during this regime, and many studies have been based on the low-calorie diet, by reducing the calorie intake by 500 to 1,000 calories from the amount that a person usually gets.
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Reducing calories leads to weight loss, and this system can be beneficial, but it requires discipline to achieve these results, and for its application to be safe. Essential nutrients, as a result of following this low-calorie diet, and to ensure the long-term success of this system for weight loss, lifestyle changes and exercise must be made, and it is worth noting that the body needs fewer calories after losing weight, so It is not possible to go back to eating the same amounts of food before following this system.
[3]Balanced diets may include set of recommendations, including the following:
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Eat at least five servings of vegetables and fruits daily.
Preparing meals based on starchy foods rich in fiber such as rice, potatoes , bread, and pasta, as the basis of the meal.
Drink milk or get one of its products or food alternatives, such as drinks made from soy.
Eat legumes, beans, and eggs , fish, meat, and other protein sources.
Choose unsaturated oils and spreadable fatty foods and eat them in small quantities.
Drink plenty of fluids.
Eating small amounts of foods or drinks that contain high amounts of fat, sugar, and salt, and fewer times than usual.
It is recommended to choose different foods from the five main food groups, to get a variety of
different nutrients.
Mediterranean diet: In
general, the Mediterranean diet is not a diet, but mostly a lifestyle that depends on the diet of the inhabitants of the Mediterranean region, and this diet contains a main basis of plant foods, beans, and other legumes, in addition to eating fish and seafood. Different types of food several times a week instead of red meat, and fruit instead of sweets, and nuts for snacks, and olive oil is the main source of fat in this diet, and studies indicate that the Mediterranean diet reduces the risk of heart attack and stroke, as well as Helps lose weight as well, and the Mediterranean diet is a good option for people who do not prefer eating red meat, and prefer eating plant foods, fruits, whole grains , and legumes.
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The DASH diet: The DASH diet is used as a diet to help with high blood pressure problems , and it began as a study of a diet to reduce high blood pressure, and it was found that it also helps reduce cholesterol levels, and lose weight, and it is an ideal choice for people Those who plan meals from food groups without counting calories, [1] The DASH diet is a flexible and balanced diet, which helps to find a heart-healthy eating style for life, and this system does not require special foods, but rather provides daily and weekly nutritional goals Among the things that this diet recommends are the following:
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Eat vegetables, fruits, and whole grains.
Add fat-free or low-fat dairy products , chicken, fish, beans, nuts and vegetable oils to your diet.
Reducing the intake of foods that contain high amounts of saturated fats such as: high-fat meats, full-fat dairy products, and tropical oils such as coconut oil , palm kernel oil, and palm oil.
Reduce consumption of sugar-sweetened beverages and sweets.
Moderate protein and moderate carbohydrate diet: This diet depends on eating whole grains and their products, and reducing the intake of processed foods, and those that contain added sugar, but a greater amount of protein from animal sources can be eaten during this system, and a diet that contains High in protein can reduce the feeling of hunger in some people, and facilitate the process of adhering to this diet, and the calories are divided during the day for this diet as follows: [1]
30% of your daily caloric requirement is from protein.
30% of calories are from fat.
40% of calories are from carbohydrates.
Low-carb, high-protein diets: There is a wide range of diets that consist of a low-carb and high-protein diet, and the most important characteristic of these diets is that they significantly reduce the intake of refined carbohydrates, such as white bread , white rice, white pasta, most crackers, and jam, Jelly, and sweets, which give the body a large amount of sugar, and when you reduce these types of carbohydrates, blood sugar and insulin levels can be better controlled.
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In addition, there are other health benefits of following this diet, such as losing weight, and lowering triglyceride levels . On the other hand, following a low-carb, high-protein diet also has negatives, as reducing carbohydrates significantly leads to a reduction in the intake of other healthy foods such as vegetables, Fruit, and whole grains, such as brown rice , whole-grain bread, and whole-wheat pasta, and there are concerns about a low-carb, high-protein diet, including that it is high in protein, which increases the likelihood of kidney stress, especially in people who are more prone to problems. The kidneys, in addition to being low in carbohydrates, cause ketosis and bad breath, and are rich in saturated fats, which leads to an increase in the level of cholesterol levels.And an increased risk of coronary heart disease, and this diet contains less vegetable protein, fiber, and fresh fruits, which may cause constipation , and reduce the chances of preventing cancer. [6]
It is important to note that healthy ways to lose weight in the long term are generally achieved after a year or more, and while any diet that reduces the amount of calories consumed, it can help to lose weight faster, while weight loss is rarely achieved at all. Long-term in this way, but there are no studies yet to prove that a low-carb, high-protein diet is more effective than a low-calorie diet for long-term weight loss. [6]
Low-fat diets: A low-fat diet provides less than 30% of fat from calories, while a very low-fat diet contains less than 15% to 10% of total calories from fat,
[7] and long ago a low-fat diet It is the main strategy for losing weight, but at the present time it has become less common, and given that fats provide 9 calories, while carbohydrates provide only 4 calories, it is possible to eat a larger amount of food without getting a larger amount of calories, by Reducing the amount of fat, and eating foods rich in carbohydrates, especially fruits and vegetables that contain large amounts of water, and on the other hand, eating processed carbohydrates that are quickly digested instead of fats, this may disrupt the weight loss plan followed.
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The debate has continued for years about whether reducing fat or reducing carbohydrates is more important for weight loss, and one study suggests that reducing fat or carbohydrates helps to lose weight roughly, provided that the person follows it completely, in addition to reducing the amount of food intake in general, And a healthy diet that contains many vegetables, a small amount of sugar and refined grains, and it should be noted that the theory that some types of diets benefit some people rather than others may be true, so some may find it easier to follow a low-fat or low-carb diet. Because of personal preferences.
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Intermittent fasting: There are many different ways to implement intermittent fasting , ranging from fasting several hours a day, or fasting the whole day for 24 hours once or twice a week,
[10] and a systematic review of a group of studies published in the Canadian Family Physician in 2020, showed that fasting Intermittent fasting shows positive results for reducing obesity, but the studies that exist are small and of short duration, which means that longer studies are needed to understand the sustainable role of intermittent fasting in weight loss.
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Intermittent fasting is a diet that transitions between short periods of fasting in which a person adheres without eating any type of food, or eating a specific amount of calories, and other periods in which food can be eaten without any restriction, and it is believed that intermittent fasting promotes a change in body composition by losing Fat mass and weight, and it also improves health markers associated with various diseases, such as high blood pressure and cholesterol levels.
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Among the most famous types of intermittent fasting is the system called 16:8, which is represented by a person fasting 16 hours of the day, with the possibility of eating during the remaining eight hours of it, and during the hours of eating, a balanced diet must be obtained that focuses on vegetables, fruits, whole grains, and other sources of food. Lean protein such as chicken, fish, beans, lentils , nuts, grains, low-fat cottage cheese, eggs, and healthy fats such as fatty fish, olive oil, coconut, avocado , nuts, and grains. Intermittent fasting with calorie-free beverages such as: water, tea , and unsweetened coffee during fasting periods, as it is important to drink fluids regularly to avoid dehydration,
[13]Calories must also be reduced when following intermittent fasting to help lose weight.
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Characteristics of a suitable diet to lose weight
Successful weight loss requires long-term changes in eating habits and level of physical activity, so there is a need to search for an appropriate weight loss regimen that can be followed for life, as it is not likely to maintain the weight that was lost in the event of a return to the old diet and lifestyle Before losing weight,
[15] Here are some of the basic characteristics of a proper diet:
The suitability of the diet to the lifestyle. If the diet encourages eating 6 meals, while it is difficult for some to eat two meals a day, it is unlikely that they will be able to follow this diet, no matter how healthy it is. It is important to search for a diet that suits their personal eating style.
The suitability of the diet to daily physical activity, as some diets encourage a lot of exercise, while others encourage the performance of simple exercises, and diets that require spending hours in the gym seem good but in fact cannot be adhered to for long periods, it is recommended to choose A diet that requires exercise that a person can usually do, and then slowly increase these exercises.
The ability to adhere to it for life, when choosing a diet, it should be noted that it can be adhered to daily for life, as returning to the previous situation before the diet can return the body to gaining weight.
The diet should contain the person’s favorite foods, which can be prepared easily, and should be at an appropriate cost, because diets that require strange and unusual foods, or that require long hours to prepare in the kitchen, may succeed for people who have time and money, but not for everyone. On the other hand, some diets have a long list of prohibited foods, in contrast, a small group of foods that are allowed to be eaten, and for some people, the prohibition of certain foods can stimulate the desire to eat them or eat them greedily, but in other cases it can improve reducing the foods that they eat. Binge eating causes performance in dieting.
Follow a diet that reduces weight slowly, as experts agree that losing weight steadily and slowly is better than losing weight quickly, which may be the option that everyone desires, and the safe rate of weight loss ranges between 400 to 900 grams per week, and this can be achieved By burning 500 calories a day through diet and exercise.
Following the diet that does not give the feeling of following the diet, which is one of the best ways to lose weight, as adhering to a diet may cause an obsession with food in some or increase the desire to eat, and can lead to feelings of frustration, so it is advised to search for a diet that helps To know the habits that prevent you from reaching the ideal and healthy weight .
The need to make big and clear changes in some diets, while other diets aim to take small and simple steps to bring about gradual change, and change is a difficult process to happen, and the greater the change, the more difficult the process, it is important to look for a diet that makes slow changes in eating habits and exercise, unless the person is ready for a major challenge.
A healthy diet that helps lose weight does not need nutritional supplements, or detoxing compounds, but a multivitamin and mineral supplement can be used.
The adoption of appropriate diet planning for each person on a set of environmental, personal, and surrounding psychological factors, including: family and community factors surrounding people, and family nutritional knowledge that positively affects the healthy eating pattern. Eating healthy food is also associated with family income and available types of food in a way. permanent at home.
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Diet overview
The diet is generally defined as the foods and drinks that an individual or group of people usually consumes, [18] and a healthy balanced diet is defined as eating foods and beverages that provide the energy and nutrients that the body needs to maintain health, [19] and a diet that contains A variety of healthy foods control weight, [20] as it helps protect against malnutrition in all its forms, and reduce the risk of noncommunicable diseases, such as: diabetes, heart disease, stroke , and cancer, On the other hand, an unhealthy diet combined with a lack of physical activity leads to health problems.
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