What is the best diet
for weight loss? "Which diet you can keep for a long time? It should be
good for your overall health - your heart, your bones, your colon and your
state of mind - as it is good for your waist. Health, keeping away some foods,
and without an extensive and expensive list of grocery stores or supplements.
Dozens of diets to lose
weight have been in the spotlight for many years. However, a relatively small
diet was not followed on the basis of well-studied strategies that were
carefully studied based on several experiments. They include very low-fat diets
(see below), such as Ornish and Pritikin; low carbohydrate diets such as
Atkins, South Beach, and the Mediterranean diet, Contains a number of potential
health benefits.
Low fat: Its taste is
not great, and it is only slightly saturated
The main strategy for
weight loss was to follow a low-fat diet, but these were later set aside for
low-carbohydrate diets. This is not necessarily bad, because both diets,
especially low-fat, have embraced the idea that fat makes you fat, and that fat
is bad for the heart. It is a very strong and moving statement, and this while
some fats are good for the heart and taking them out of the diet system can
cause some problems.
Dozens of low-fat diets
have been promoted over the years. One of the best known diets is Dr Dean
Ornish's "Eat More, Less Weight", which emerged from the cholesterol
hypothesis that developed in the 1960s and 1970s.
The idea was to lower
cholesterol in the diet, because it contributes to heart disease. The
researchers then realized that diet fat had a greater effect on heart disease,
which stimulated a low-fat diet. Dr. Ornish's diet focused, originally, on the
prevention of heart disease but later turned to focus on weight loss.
Since you know that fat
contains 9 calories per gram versus 4 calories per gram of carbohydrates, you
can theoretically double your food intake without gaining more calories by
reducing fatty foods and eating more whole foods carbohydrates, Especially rich
in water, fruits and vegetables. However, such a diet tends to have less
saturation and flavor than other diets, which reduces the possibility of
continuing it in the long run.
Studies on diet
selection for weight loss
In another comparative
study of a weight loss diet, people who followed a low-carbohydrate diet or
followed a Mediterranean-style diet lost 10 pounds (4.5 kilos) compared with a
loss of 6 pounds (2.7 kilos) People who have a low fat diet. In a 2008 study
published in the New England Journal of Medicine, people who followed a
low-carbohydrate diet were found to have lower levels of cholesterol than those
in the other two groups, while those who followed the Mediterranean diet
improved control of blood sugar levels. Your own dietary choices, as well as
your specific health concerns, are factors to consider when choosing a weight
loss diet.
Another line of evidence
about effective weight loss strategies comes from carefully controlled few
trials, performed on obese volunteers and blindly subjected to either low-fat
diets or low-carb diets, or high-protein diets. Above all, these experiments
have shown that low-carb diets, as well as high-protein diets, lead to weight
loss faster than low-fat diets. In studies that lasted for a year or more,
weight loss was almost the same irrespective of the type of diet. These studies
focused primarily on weight, and were too short to track other significant
effects associated with diet, such as heart disease, diabetes, bone strength
and cancer.
The overall results mask
some odd individual differences. In one experiment, on both low-carb and
low-fat diets, some people lost weight while others gained weight. In the
low-fat diet, the weight loss rate was between 31 and 53 pounds (equivalent to
14-24). In the low carb diet, the weight loss rate was between 18 and 68 pounds
(8.1 to 30.9 kg).
Experts advise people to
be careful to receive a proportion of their calories from the main nutrients in
the frame recommended by the federal principles:
·
Protein: 10% to 35%
·
Carbohydrates: 45% to 65%
·
Fat: 20% to 35%
You can use online
calculators or cell phone applications to learn how to run your weight loss
diet. Note that a diet containing 45% less carbohydrate, or more than 35%
protein is difficult to follow, and it is less effective than other dietary
diets. In addition to the possibility of increased risk of heart disease (see
low-carbohydrate diet: fast weight loss but the question is long-term safety).
A very low carbohydrate diet may have a negative effect on mood, according to
several studies. Various factors can be explained by this observation,
including the fact that carbohydrate-rich diets enhance the level of serotonin
in the brain, a neurotransmitter that affects mood. But a low carb diet can be
a big challenge.
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