Answer to the perennial question “What is the best diet to lose weight?” Are: any diet you can persevere for a long time? It should be good for your overall health – heart, bone, colon and psychological condition – as is good for your waist. Diets should provide a lot of good flavors and health options, removal of certain foods, and without an extensive list and expensive than grocery stores or food supplements.
The dozens of diets to lose weight in the spotlight for many years. But it does not follow relatively few diet based on deliberate strategies have been studied carefully based on numerous experiments. They include diets few very fat (see below), such as the Ornish (Ornish) and Diet Pritikin (Pritikin); low-carbohydrate diets, such as Atkins (Atkins) South Beach (South Beach), and diet of the Mediterranean, which is characterized by additional feature is that It contains a number of potential health benefits.
Low-fat: the taste is not great, and a few full extent only
The main strategy for weight loss depends on the follow a low-fat diet, but these stood aside, at a later date, in favor of the low-carbohydrate diet. This is not a bad thing, necessarily, because both diets, especially low-fat, embraced the idea that fat makes you fat and bad fat for the heart. It is very powerful and influential argument, and that while some fats are good for the heart and remove them from the diet can cause some problems.
It has been promoted to dozens of low-fat diets over the years. One of the best known diets are Dr. Dean Ornish “plan to eat more, and less weight,” which grew out of the cholesterol that has developed in the sixties and seventies of the last century hypothesis.
The idea was based on the reduction of cholesterol in the diet, because it contributes to heart disease. The researchers then realized that fat diet have a greater effect on heart disease, which stimulate low-fat diet. Dr. Ornish diet focused, originally, on the prevention of heart disease, but it turned out, later, to focus on weight loss.
Since knew that fat contains nine calories per gram and one-for-4 calories per gram of carbohydrate, you can theoretically double the food your consumption without earning more calories become, through the reduction of fatty foods and eat more whole foods, carbohydrates, especially water, fruits and vegetables rich. However, such a diet tends to be less satisfying flavor than other diets, which reduces the possibility of continuing it in the long term.
Keep in mind that the Ornish plan does not stop at whole grains, vegetarian, low-fat diet and a lot (less than 10% of calories from fat), but they also include exercise and stress management and team support. Pritikin principle Questions (who also grew up in the seventies of the last century) also determines fat diet with 10% of calories, and depends largely on vegetables, grains and fruits.
Although most diets have fans and opponents, but the reality is that when it comes to Briggam Weight Loss, the key is to reduce calories. It does not really matter whether those calories come mainly from steak, bread or vegetables. Several studies comparing diets with different percentages of fat, protein and carbohydrates provide strong evidence to support this claim, including the study led by researchers at Harvard University and published in 2009 in the New England Journal of Medicine. Multiple sites compared four different diets low-calorie study (high-fat ratio of medium and the ratio of protein, fat ratio is low and the proportion of high-protein, fat ratio is low and the proportion of medium protein) to a group of adults numbered 811 and those who are overweight.
Although all participants had lost an average of about 13 pounds (about 5.9 kg) in the first six months (about 7% from the first weight), but they have begun to restore what they have lost in one year. After two years, the average weight loss is the same in all categories.
In a previous study in the Journal of the American Medical Association suggested that the change does not come from a specific diet, but the most important is continuity in the system. In this study, the test persons suffering from obesity and overweight to follow a diet systems such as: Atkins, Ornish diet, monitors weight or diet region (which calls to 40/30/30 ratios of carbohydrates, protein and fat, respectively). After one year, it was nearly half of the participants had withdrawn from the study. Lost and those who completed the study, similar amounts of weight (about 5 to 7 pounds – the equivalent of 2/2 to 1/3 kilo, each, on average). It has been observed a decrease in cholesterol levels in their blood, and many other signs associated with heart disease, diabetes similar degree. People who followed the Atkins and Ornish diet was more likely to withdraw from the study, which indicates that a lot of people found that these plans are very extreme. But the restricted plan be useful for some people.
Low carbohydrate: rapid weight loss, but the question of long-term safety
Dr. Atkins announced a low-carb diet was first published in 1970, began mad diet of carbohydrates, which returned to strongly emerge in late 1990. diet is the dream of a carnivore, with a major focus on the high-protein, meat and poultry (along with eggs and full-fat dairy products), while the exclusion of most carbohydrates, such as rice, bread and pasta. South Beach diet, is one of the most popular diet that also limit the amount of carbohydrates systems, but urges people to avoid saturated fats (found in meat and processed foods) in favor of unsaturated fats (found in nuts and fish). It also allows more whole grains, fruits and vegetables, making it a more systematic and balanced.
Low-carb eating strategy is based on the biological fact it says that eating carbohydrates raises blood sugar levels, which leads to the flow of insulin from the pancreas. This theory one step further you go, claiming that high insulin levels produce the sense of hunger, so the people who eat carbohydrates have more calories and weight gain. Daryak (antidote) of carbohydrates is fat, which gives a sense of satisfaction and satiety more. Therefore, people who follow a high-fat diet to eat less and lose more weight. Diets low-carb cause dehydration. To compensate for the lack of carbohydrates in the diet, the body consumes carbohydrates stored in the liver and muscle tissue. In this process as well as the body of water is consumed, and the result is a rapid loss of weight. But after a few months, the weight loss process tends to slow down, just as happens with other types of diets.
American Heart Association warns people of the Atkins diet, because saturated fat and protein content is very high where, posing difficulties for the heart, kidneys and bones. And the lack of fruits and vegetables is also worrying, because these foods tend to reduce the risk of dementia, stroke and some cancers. Most experts believe that the South Beach diet and other food diets are less restrictive while low carbohydrate diet provides a more reasonable approach.