What is the best diet to lose weight?
What is the best diet to lose weight?
There are a lot of different diets for those who want to lose weight. However, there is no single diet that is considered suitable for everyone, but among so many fad diets, we have selected the best diets to share with you.
Know some of these diets:
Low-carb diet
The main basis of all low carb diets consists of decreasing the number of carbohydrates ingested and increasing the consumption of healthy proteins and fats.
To understand the reasons for this strategy, remember that every time you eat carbohydrates (fruits, bread, pasta, wheat, rice etc) they turn into sugar raising insulin and increasing the accumulation of body fat. Consume fewer carbohydrates reduces insulin levels facilitating the body fat burning, resulting in weight loss and the decrease of diseases related to insulin resistance
A low carb diet contains between 10-40% carbohydrates of the total energetic value of the diet.
It is a food strategy that restricts (does not ban!) carbohydrates, so the name low (little) carb (carbohydrate).
The benefits include weight loss, diabetes control, treatment and prevention of cardiovascular disease, polycystic ovary syndrome among others.
Another benefit of the low carb diet is the increase in satiety due to a higher intake of protein and healthy fats helping the weight loss process.
Ketogenic diet
Contains less than 10% carbohydrates of the total energetic value of the diet. This diet has a moderate protein intake and high intake of fats. This is the most restricted modality of low-carb.
Weight loss happens, therefore, the body needs to find an alternative energy source, since it does not have the energy from the carbohydrates, thus, the central nervous system finds the energy that it needs in the ketonic bodies, that are substances derived from the break of fat in the liver. This process is called ketosis, hence the name 'ketogenic diet'.
The benefits of this diet include weight loss, appetite control, energy and concentration improvement, blood sugar control and the control and/or reduction of the frequency of epileptic seizures. However, there are also some side effects that stop as soon as the body adapts.
Mediterranean Diet
It consists of a diet that prioritizes health and longevity.
The composition of the Mediterranean diet is mainly made from low-processed foods such as fruits, vegetables, oilseeds, grains and cereals (preferably whole). Eggs and dairy products are present in abundance, in the composition of recipes or consumption related to daily menus. White meats such as fish and poultry have moderate consumption and red meats only participate in small amounts. Olive oil is the main source of fat in this diet and wine is present during meals in moderation.
In addition to weight loss in a sustainable way, it demonstrates benefits in reducing risks for cardiovascular diseases, hypertension, obesity, and diabetes. Studies have shown that those who follow this type of diet reduce the risk of developing depression by 30% because it is a diet rich in essential nutrients and antioxidants. These nutrients, added to other healthy habits, help prevent the onset of chronic degenerative diseases, as well as act against premature ageing.
It is important to consider that any type of diet strategy or diet should be recommended by the nutritionist professional who will analyze and indicate the best diet for you within your biochemical individuality.