Having the ideal body weight, suitable for age and sex, is desirable for optimal health. Excess weight; significantly increases the risk of developing cardiovascular diseases, diabetes, hormonal disorders and many other health problems. On the other hand, excess weight can also seriously affect individuals psychologically. The healthiest way to lose weight is for the individual to undergo a specialist examination first. Then starting a tailor-made diet is important for the weight-loss process to progress correctly. Following a specific diet plan is one of the best ways to lose weight. But if you can’t decide which diet to do, you may have difficulty reaching the ideal weight. In this list, we have put together the best diets to help you lose weight and improve your overall health. Here are the diets that lose weight with their beneficial and harmful aspects …
1. Intermittent fasting
We start our list of weight-loss diets with intermittent fasting, one of the most popular diets of the recent period. The intermittent fasting diet is a diet that has gained the support of many famous names due to its success in weight loss and health benefits. The intermittent fasting diet leaves a long period of time between the last meal of the day and the first meal of the next day. This diet is one of the most popular types of time-restricted diets, where meals are compressed into a shorter period of time during the day. The intermittent fasting diet is a 8/8 method that involves limiting calorie intake to 16 hours a day and limiting daily calorie intake to 500-600 calories twice a week 5:There are many forms, including 2 methods.
Intermittent fasting shortens the time it takes to eat. This is one of the simplest ways to reduce your calorie intake. If you do not consume much food within eight hours, it is quite easy to lose weight at the end of the diet. Research shows that individuals who follow the intermittent fasting diet lose weight between 3% and 8. The same research proves that with this diet, waist circumference can decrease by 4-7. Other research shows that this diet; reduces fatigue, supports brain health and reduces inflammation.
The intermittent fasting diet is considered safe for most adults. However, people with diabetes, people with low weight, eating disorders, pregnant women and breastfeeding women are advised to consult a specialist before starting this diet.
2. Low-carb diets
Low-carb diets are very popular among people who want to lose weight. Among these diets is the Atkins diet and ketogenic diet there are diets made by many famous names, such as. In a low-carb diet plan, carbohydrates are consumed less often than in other food groups. For example, carbohydrate consumption on the ketogenic diet is less than 10% of total calories consumed. Instead, foods rich in protein and fat are consumed more. Low-carb diets basically encourage more protein intake. Because protein; helps to curb appetite, accelerate metabolism and maintain muscle mass.
In low-carb diets like the ketogenic diet, the body begins to use fatty acids instead of carbohydrates by converting them into ketones. This process is called ketosis. Many scientific studies show that low-carb diets cause more weight loss than low-fat diets. What’s more, low-carb diets seem to be quite effective at burning belly fat. Research proves that low-carb diets can significantly reduce the risk of heart disease. At the same time, these diets can improve blood sugar and insulin levels in people with type 2 diabetes.
Disadvantages: Low-carb diets can raise bad cholesterol levels in some cases. In very rare cases, it can cause a metabolic disorder known as ketoacidosis.
3. Paleo diet
The paleo diet, popular among weight-loss diets, is a diet plan where the diet of our hunter-gatherer ancestors is at the forefront, as the name suggests. Experts who are advocates of this diet believe that the human body did not evolve to process legumes, grains, and dairy products. In the Paleo diet; fruit, vegetables, lean meats, nuts and seeds are free. The consumption of processed foods, cereals, sugar and dairy products is extremely limited. Studies on this diet show that paleo-style eating helps to lose weight. A 3-week study, for example, found that 14 healthy adults who followed the paleo diet lost an average of 2.5 pounds. Paleo diet; can help lower high blood pressure and cholesterol levels. But while this diet is healthy, it can push people who are just starting to diet because it restricts certain food groups, such as dairy products and whole grains.
4. Low-fat diets
Just like low-carb diets, low-fat diets have been among the popular diets for decades. This diet basically limits daily fat intake to 30% of total calories. In more strict diets, about 80% of calories are taken from carbohydrates, 10% from protein and 10% from fat. These diets are mainly vegetable and fruit. Animal foods such as dairy products and meat are eaten in small quantities. Low-fat diets can also help with weight loss as they restrict calorie intake. This diet is thought to be especially successful in people with obesity. For example, in 56 participants and 8-week studies, participants lost an average of 6.7 pounds. Some research shows that low-fat diets reduce the risk of heart disease and stroke. But too much restriction of fat can lead to health problems in the long run. Because fat, in the production of hormones, is, it plays an important role in nutrient absorption and maintaining cell health. At the same time, very low-fat diets can increase the risk of metabolic syndrome.
5. Mediterranean diet
The Mediterranean diet is based mainly on the diet of people in countries such as Italy, Greece and Turkey. Although experts have designed this diet plan to reduce the risk of heart disease, numerous studies have shown that it can also help with weight loss. The Mediterranean diet includes plenty of fruits, vegetables, nuts, seeds, legumes, whole grains, fish, seafood and extra virgin olive oil. Foods such as poultry, eggs and dairy products are also consumed in moderation. The only thing limited in this diet is red meat. In addition, the Mediterranean diet; prohibits trans fats, processed meats, added sugar, refined grains and other processed foods. The Mediterranean diet is a diet program prepared for healthy eating, not weight loss. If you combine this diet with calorie restriction and exercise, you can lose weight. Research proves that the Mediterranean diet reduces problems such as inflammation by neutralizing free radicals. At the same time, many studies show that the risk of heart disease and sudden death is reduced among people who adopt this diet.
All of the aforementioned diets can help you lose weight. Although these diets have proven to be effective in losing weight, the diet you choose should be appropriate for your lifestyle. When you choose a diet that suits your lifestyle, you are less likely to break the diet. Therefore, if you are going to choose a diet plan; you should consider your food preference, weight you are aiming for and your lifestyle.