Low-carb diet, diet 5: 2, diet detox, cabbage soup diet … There is no adequate diet programs prepare you lose weight quickly.
The big question is, do these diets work? Most of them cause weight loss quickly – and sometimes suddenly, but the pounds return again at the end of the diet.
More disturbing is that many of the popular diets are based on fraud or research that does not exist at all, and describe unhealthy nutritional practices that can make you sick.
The British Dietetic Association warned in 2011 of common diets such as the Dokan diet, which it said were complex, not based on scientific evidence and were said to have not led to long-term weight loss.
Here are some of the problems associated with popular diets, as well as tips on eating healthy and how to lose weight in a healthy way.
Five reasons to avoid popular diets.
Many weight loss diets help you lose weight quickly. These diets often focus on weight loss in the short term only, so weight eventually returns.
Here are five reasons why dieting is not a good way to lose weight.
Some diets can make you sick.
Many diets, particularly harsh diets, are designed to reduce the number of calories they consume.
Nutritionist Ursula Arens says: The harsh diet makes you feel very disoriented and unable to work properly. The harsh diet leads to poor health in the long term due to unbalanced nutrition.
Food exclusion is dangerous.
Some diets recommend the removal of foods such as meat, fish, wheat or dairy products. It prevents you from cutting off some food groups completely from getting the essential nutrients and vitamins your body needs to function properly.
You can lose weight without excluding foods from your diet. Each plate shows well the different foods that we should eat.
Low carbohydrate diets can be high in fat.
Some diets, such as the Atkins diet, contain very low amounts of carbohydrates (eg pasta, bread, rice), which are a major source of energy. You can lose weight on these types of diets, but they often contain high amounts of protein and fat that make you sick.
A low carbohydrate diet can also cause side effects such as bad breath, headache and constipation. The high protein content in these diets reduces appetite and hunger, says Arens.
Many low-carb diets allow you to eat high-fat foods like butter, cheese, and meat. Eating too much saturated fat can raise cholesterol and increase the risk of heart disease and stroke.
Do not work detox diet.
The detox diet is based on the idea that toxins accumulate in the body and can be removed by eating certain things or not eating other things. But there is no evidence of the accumulation of toxins in our bodies. If accumulated, we will feel very sick.
The detox diet leads to weight loss because it determines calories, and excludes some foods altogether, such as wheat or dairy products, and eat a very limited range of foods.
The detoxification fevers are ineffective, says Arens. They are, in fact, a modified form of fasting.
Cabbage soup, blood type, diet 5: 2 The common diet is usually difficult to achieve.
Some popular diets are based on eating one type of meal, such as cabbage soup or raw foods. Other diets offer difficult demands. For example, you should avoid certain foods from your diet based on your blood type.
Intermittent fasting, a 5: 2 diet that is increasingly popular, is a diet where you can eat normally for five days a week and fast for the other two days. 5: 2 diet fans say they can help you to live longer and protect you from diseases.
There is little or no evidence to support these requests in most cases, and it is difficult to sustain them in the long term.
f you follow diets for very long periods, these diets can be imbalanced and bad for your health, says Arens. You can lose weight in the short term, but losing weight gradually and being healthy is much better.
How to lose weight in a healthy way.
We gain weight when the amount of calories we eat exceeds the amount of calories we burn during normal daily activities and exercise exercises. Most adults need to eat less and eat more.
The only way to lose weight healthy and maintain it is to make permanent changes in the way you eat and exercise. Small adjustments such as eating less and choosing less fat, sugar and alcohol will help you lose weight.
If you are fat and seek to lose about 5-10% of your current weight by losing 0.5 kg -1 kg (1-2 lb) per week, you should be able to reduce this amount by eating about 500-600 calories less than you need daily.
An average man needs about 2,500 calories a day and women need about 2,000 calories to maintain the same weight.
Six Ways to Continue Your Weight Loss Plan.
Here are six simple things you can do to eat healthy and help you lose weight. You will find many tips and information in our weight loss section.
You can reduce the amount of fat you eat, reduce fat in meat, drink skimmed or semi-skimmed milk instead of whole-fat milk, choose low-fat and low-fat hostages and replace cream with low-fat curd.
Eat whole-grain foods such as: whole wheat bread, brown rice and pasta. These items are digested more slowly than other varieties such as eggs, helping you feel fuller for longer.
Do not cancel breakfast. You will be provided with a healthy, energy-efficient breakfast that you need to start the day, and there is some evidence that people who eat breakfast regularly are less likely to gain weight.
Eat at least five servings of various fruits and vegetables daily.
If you want a snack, try the drink first, like a glass of water or a cup of tea. We often think we are hungry while we are actually thirsty.
Replace high-calorie drinks with low-calorie alternatives. This means that drinks contain less fat, sugars and alcohol. Replace sugary soda with mineral water with a slice of lemon.
Do not forget that alcohol is high in calories, so if you drink alcohol, stopping it will help you control your weight.
Aerobic exercise and weight loss.
Regular physical activity will help you lose weight and reduce the risk of serious illnesses.
The amount of physical activity you recommend depends on your age. Adults between the ages of 19 and 64 who have started physical activity should exercise for 150 minutes of moderate-intensity exercise per week.