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The best diet for losing weight
The diet is generally defined as the foods and drinks that an individual or group usually consumes.
• A healthy, balanced diet is defined as consuming foods and drinks that provide energy and nutrients that the body needs to maintain health; eating a diet that contains a variety of healthy foods helps control weight, and it also helps protect against malnutrition in all its forms and reduces the risk of non-communicable diseases. Such as diabetes, heart disease, stroke, and cancer, and on the other hand, following an unhealthy diet with little physical activity leads to health problems.
Is there a diet to reduce the best weight
• There is no single correct answer to this question, as there is no one-size-fits-all diet that meets their needs and fits with their personalities, lifestyle, and the foods they prefer. There are many varied diets, and diet obsession has spread recently.
They are the diets that promise significant weight loss without a clear scientific basis, and most of these diets disappear and appear for various reasons. Still, when you want to lose weight without returning it, it is recommended to follow a diet supported by strong scientific evidence; many diets are based on clear scientific foundations, including the following.
Low-calorie balanced diet
• Most nutritionists advise patients who want to lose weight to follow a balanced diet with few calories, and this diet consists of food that the patient usually eats, but in smaller quantities, and several reasons make this diet acceptable, but the most important reason is that the advice that it follows: The patient is simple and easy with this diet, and many studies have been based on the low-calorie diet, by reducing the caloric intake by 500 to 1,000 calories from the amount that a person would typically get.
Reducing calories leads to weight loss, and this system can be helpful, but it requires discipline to achieve these results and for its application to be safe. The essential nutrients, as a result of following this low-calorie diet, and to ensure the long-term success of this diet to lose weight, lifestyle changes and exercise must be made. It is worth noting that the body needs fewer calories after losing weight, so It is not possible to go back to consuming the exact amounts of food before this regimen.
A balanced diet may include a set of recommendations, including the following: Eat fruits and vegetables at least five times a day. Preparing meals using starchy foods rich in fiber such as rice, potatoes, bread, and pasta as the basis of the meal and drinking milk or getting one of its products or food substitutes for them, such as soy drinks. Eat legumes, beans, eggs, fish, meat, and other protein sources. Choose unsaturated oils and fatty spreads and eat them in smaller amounts. Drink plenty of fluids. Eat small amounts of foods or drinks that contain high amounts of fat, sugar, and salt, and fewer times than usual. It is advised to choose different foods from the five main food groups, to obtain various nutrients. To read more about a balanced diet to lose weight, you can refer to the article on a balanced diet to lose weight.
Here is the best diet for weight loss of the Mediterranean diet
In general, the Mediterranean diet is not a diet. Still, it is primarily a lifestyle that depends on the diet of the people of the Mediterranean region, and this diet contains mainly plant foods, beans, and other legumes, in addition to eating different fish and seafood several times a week. Instead of red meat, adopting fruits instead of sweets, and nuts for snacks, olive oil is the primary source of fats in this diet, and studies indicate that the Mediterranean diet reduces the risk of heart attack and stroke and helps lose weight. The Mediterranean diet is a good choice for people who prefer eating red meat and prefer plant-based foods, fruits, whole grains, and legumes.
Dash diet
The use of the Dash diet as a diet to help with high blood pressure problems and began as a study of a diet to reduce high blood pressure, and it was found that it also helps to reduce cholesterol levels, lose weight, and is an ideal choice for people who plan diets from food groups without counting calories Thermal.
The Dash diet is a flexible and balanced diet that helps to find a heart-healthy eating method for life, and this system does not require special foods but instead provides daily, and weekly food goals, and among the things that this diet recommends are the following. Eat vegetables, fruits, and whole grains. Add skimmed or low-fat dairy products, poultry, fish, beans, nuts, and vegetable oils to the diet. Reducing the intake of foods that contain high amounts of saturated fats, such as:
• Fatty meats, full-fat dairy products, and tropical oils such as coconut oil, palm kernel oil, and palm oil. Reducing the consumption of sugar-sweetened drinks 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 it is possible to eat a more significant amount of protein from animal sources during this diet, and it is possible to follow a diet that contains proportions High in protein that reduces the feeling of hunger in some people and facilitates the process of adhering to this diet, and the calories during the day are divided for this diet as follows:
• 30% of daily calories from protein. 30% of calories from fat. 40% of calories from carbohydrates.
Low-carb, high-protein diets
There is a wide range of diets that consist of a low-carbohydrate and high-protein diet, and the essential characteristic of these diets is that they reduce the intake of highly refined carbohydrates, such as white bread, white rice, white pasta, and most crackers, jam, jelly, and sweets, which give The body a large amount of sugar, and when you reduce these types of carbohydrates, it can better control blood sugar and insulin levels.
Also, there are other health benefits to following this diet, such as losing weight and reducing triglyceride levels. On the other hand, following a low-carbohydrate and high-protein diet also has drawbacks, as significantly reducing carbohydrates leads to reducing the intake of other healthy foods such as vegetables, fruits, and whole grains, such as brown rice, whole grain bread, and pasta made from whole wheat grains. There are concerns about low-carb, high-protein diets, including high in protein, which increases the likelihood of kidney fatigue, especially for people who are most vulnerable to problems. Kidneys, in addition to being low in carbohydrates, cause excessive body ketones and lousy breath and are rich in saturated fats, which increase the level of cholesterol and increase the risk of coronary heart disease. This diet contains less vegetable protein and fiber. And fresh fruit, which may cause constipation and reduce the chances of cancer prevention.
It is important to note that healthy ways to lose weight are generally achieved in the long term after a year or more, and while any diet that reduces the number of calories consumed can help you lose weight faster. In contrast, weight loss is rarely achieved on Long-term this way, but there are no studies yet to prove that A high-protein, low-carbohydrate diet is more effective than a low-calorie diet for long-term weight loss.
Low-fat diets
•Here is the best weight loss diet.
A low-fat diet provides less than 30% of fat in calories, while a severely low-fat diet contains less than 15% to 10% of total calories from fat, and for a long time, the low-fat diet has been The primary strategy for losing weight, but now it has become less popular, and given that fats provide nine calories, while carbohydrates provide only four calories, it is possible to eat more food without getting a higher 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 fat, this may disrupt the weight loss plan followed.
The debate has continued for years about whether reducing fat or reducing carbohydrates is more important for losing weight, and one study suggests that both reducing fat or carbohydrates help lose weight, 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 is worth noting that the theory is correct that some types of diets benefit some people rather than others, so some may find it easier to follow a diet low in fat or low in carbohydrates Because of personal preferences.
Intermittent fasting
• Here is the best diet for weight loss There are many different ways to apply intermittent fasting, which ranges from fasting for several hours a day or fasting the entire day for 24 hours once or twice a week; a systematic review of a group of studies published in Canadian Family Physician in 2020 showed that intermittent fasting shows positive results for reducing obesity, but the existing studies are small and of short duration, which means they need for more extended studies to understand the sustainable role of intermittent fasting in
The best diet for losing weight intermittent fasting is considered a diet that switches between short periods of fasting in which the person is committed without eating any 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. Among the most popular 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 eating hours, a balanced diet that focuses on vegetables and fruits, whole grains, and sources 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, avocados, nuts and grains, and the intermittent fasting diet allows for zero-calorie drinks. Heat such as water, tea, and unsweetened coffee during fasting periods, as it is essential to drink fluids regularly to avoid dehydration; it is imperative to reduce calories as well when following intermittent fasting to help lose weight. Recipes a suitable diet for weight loss. Successful weight loss requires long-term changes in dietary 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 unlikely that the weight loss will be preserved in the event of a return to the old diet and lifestyle.
Before losing weight, The following are some of the essential characteristics of a suitable diet: Appropriateness of the diet for lifestyle, if the diet encourages eating six 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 essential to search for a diet that fits the unique eating pattern.
Appropriateness of the diet for daily physical activity, as some diets encourage great exercise, while others promote the performance of simple exercises, and diets that require spending hours in the gym look good, but in reality, they cannot be adhered to for long periods, so it is advisable to choose A diet that requires exercises that a person can usually do, and then progress slowly increases these exercises. And the ability to adhere to it for life, when choosing a diet, attention must be taken that it can be attached to daily for life,
as returning to the previous situation before the diet can return the body to weight gain. The diet contains foods that please the person, which can be prepared quickly and must be of a reasonable cost, because diets that require strange and unusual foods, or that require long hours to train in the kitchen may succeed in people who have time and money, but not for everyone. On the other hand, some diets have a long list of foods that are forbidden to eat; on the other hand, a small group of foods that are allowed to be eaten, and for some people banning certain foods can stimulate the desire to eat or eat them with great greed.
Still, in other cases, it can improve reducing the foods that are Binge eating causes performance on dieting. Following a diet that reduces weight slowly, as experts agree that steady and slow weight loss is better than rapid weight loss, which may be the option that everyone wishes 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 during diet and exercise.
Following a 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 for some or an increase in the desire to eat, and it can also lead to feeling frustrated, so it is recommended to look for a diet that helps Learn about habits that prevent reaching a healthy weight. The need to make significant and apparent changes in some diets, while others aim to walk in small and simple steps to bring about a gradual change and the shift from the processes is difficult to happen.
The greater the difference, the more complex the process; it is essential to search for a diet that makes slow changes in food habits And exercise unless the person is ready for a significant challenge. A healthy diet that helps lose weight does not need nutritional supplements or detoxifying compounds. However, multivitamin and mineral supplements can be used. Adopting an appropriate diet plan for each person on a set of environmental, personal, and psychological factors surrounding, including Family and community factors surrounding people, and family nutritional knowledge that positively affects the pattern of healthy eating. Eating healthy food is also associated with family income and the types of food that are permanently available at home. Be brave and do it; good luck.
