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Unhealthy weight gain is something that most people dread for various reasons. Health complications and perceived low self-esteem are the two biggest reasons.
The recent UK obesity statistics show that 46% of adults in England are overweight, and 28% of adults in England are obese. The weight loss industry has grown into a multi-billion-pound industry, yet overweight people struggle to lose weight.
Dieting is an important factor in weight loss. In this article, you’ll learn the critical diet types best for anyone looking to lose weight.
First Step: Monitor Your Calories
Calorie deficiency is at the heart of weight loss. No matter how healthy or unhealthy a diet is, your calorie expenditure must be more than your intake. You should begin by counting your calories. Find out how many calories you spend on your daily activities and calculate the number of calories you take in daily.
Once you figure out your calorie count, it becomes easier to identify what to take out of your diet and how to increase your calorie expenditure through activities. Thankfully, you can get nutritional information online.
Meal Shakes
A meal shake is a high-protein diet that gives the feeling of being full while severely limiting caloric intake. There are different combinations of foods for meal shakes, but they all have one goal; to reduce appetite and provide nutrition. If you intend to lose weight, check out these meal replacement shakes.
They typically come in different flavours and are usually powdered or pre-mixed for convenience. Meal shakes are not intended to replace healthy diets but are used to complement weight loss efforts. It becomes easier to keep the urge for junk at bay, and you fill up on nutrients that your body needs with meal shakes.
The Low-Carb Diet
The low-carb diet is low-carb, high-fat, and protein-rich for weight loss. The low-carb diet stimulates the body to enter a state of ketosis; the body burns stored fat to produce glucose, the body’s energy. The success of the low-carb diet depends on two essential factors: keeping to little or no carbs and sustaining a high good fat intake.
The diet shifts the body’s focus from carbohydrate metabolism to fat and low-carb metabolism, depleting stored fats and resulting in weight loss. You can find seafood and fish, low-carb vegetables, cheese and cottage cheese, poultry and eggs, avocados and healthy oils, nuts and seeds, and plain Greek yoghurt. You must follow the diet without cheat days, as cheat days could cause a reversal of ketosis.
The low-carb diet is popular with type 2 diabetes patients as it lowers insulin and blood sugar. Still, it is dangerous for type 1 diabetes patients and people with certain metabolic disorders. You should consult your doctor before trying the low-carb diet.
The Mediterranean Diet
The Mediterranean diet is another low-fat diet that assists in weight loss. The diet typically consists of seafood and fish, vegetables, nuts, whole grains, fruits, and healthy fats. It originates from the countries around the Mediterranean Sea; France, Greece, Spain, and Italy and is famous for its perceived heart-healthiness. The Mediterranean diet does not have any laid-down rules, but specific guidelines such as low or no-carb, heart-healthy fats and oils, and seafood are pretty popular.
Healthy Snacks
Snacks are underrated for weight loss. Snacks are two-edged swords that can either gain fat or help one lose fat. The key is to eat only healthy snacks in moderation. Unhealthy snacks such as processed and fast foods, carbonated drinks, and artificial sweeteners will increase weight.
But healthy snacks such as nuts, fruits, and a hard-boiled egg are great for keeping your appetite at bay while filling you with low calories. There are countless ways to try healthy snacks, but you must avoid unhealthy fats, carbohydrates, and heavy portions.
Intermittent Fasting And Dubrow Diet
Intermittent fasting is a diet regimen that helps maximise the weight loss process by speeding up the fat burn and limiting caloric intake. Intermittent fasting involves fasting for periods up from two hours to 24 hours. The Dubrow diet is another fasting-based regimen that involves fasting for 16 hours and eating for the last 8 hours. According to this report on intermittent fasting, it can significantly improve weight loss.
Final Words
Water is an integral part of all weight-loss diets. Your body needs water to function, and you should drink enough water daily. You are encouraged to consult your doctor or qualified dietician before starting a diet or regimen.
Pregnant and nursing mothers and people with health conditions need professional medical advice about weight loss diets. Remember that portions matter; always fight the urge to eat larger portions. Go for smaller, regular portions instead.
Also, incorporate exercise into your diet. Regular exercise helps you burn more calories and maintain a healthy and strong body.