Experts seem to agree that weight loss can be achieved by: 1.
doing each day a reasonable amount of exercise such as Aerobics, Weight Training and Yoga.
2.
choosing a suitable diet with a reduced calorie level.
This article tries to find out what are the features of a good weight loss diet and tries to identify the best weight loss diet.
However I must warn you that there is a lot of contradictory information on weight loss and some miracle diets seem to be just marketing lies of the big weight loss corporations or fashions that will disappear rapidly.
One common advice is to significantly reduce the calorie intake in order to lose weight.
However this reduction might cause negative effects because it causes a reduction of the muscles instead or in addition to fat.
Moreover it can trigger a reduction of the metabolic rate and create a situation when your weight increases very fast as soon as you start eating normally.
Foods that are generally considered good for a weight loss diet are the following: a) Foods with a reduced amount of sugars b) Foods with a low calorie level such as fruits c) Foods with a high water content d) Foods which are high in fibers such as asparagus, broccoli, brussels sprouts, beans and many other ones.
e) Foods with a low content of fat such chicken or turkey breasts.
f) Foods which cause an increase of the metabolic rate (e.
g.
hot spices, chilli pepper and green tea).
One of the main objectives for the diet should be the reduction of the sugars intake.
When you eat too much sugar, your body releases insulin to keep the right level of sugars in the blood and this will cause the transformation of sugars into fats.
There are many common foods which increase the sugar level such as white bread, pasta, white rice, white flour, potatoes and many other ones.
You should try to replace them in your diet with other ones such as whole grains (e.
g.
brown rice or oatmeal), beans and sweet potatoes which have a lower content of sugar.
You should also include in your diet plenty of vegetables and fruits which are rich in minerals and vitamins, have a high water content and have a low calorie level.
You should also try to consume foods with a low fat content.
However consider that it would be an error to remove all fats from your diet because there are bad fats and good fats.
We all need fats because they help nutrient absorption, nerve transmission, cell membrane integrity etc.
You should avoid bad fats which contribute to weight gain, heart disease and certain types of cancer.
The bad fats are mainly saturated fats which are usually found in animal products and therefore you should try to consume only lean meats.
The good fats are: a) monounsaturated fats, which can be found in olive oil, nuts, avocados and walnuts b) polyunsaturated fats which can be found in salmon and fish oils.
There are different types of weight loss diets as follows: a) the high protein diet, It has proved to work and also to have some health benefits coming from the increased consumption of protein.
b) the low carbohydrate diet.
It is also popular.
but it requires more discipline because you should avoid many good foods rich in carbohydrates.
c) the low calorie diet.
It also requires plenty of personal discipline because you must avoid many delicious foods rich in calories and you must keep a count of the consumed calories.
To conclude there are many alternatives among which you can choose the best weight loss diet for you.
You must have determination and discipline to properly observe what is required by your weight loss diet; your success will highly depend on how well you implement the methods and recommendations stated in your weight loss diet.
Keep in mind that an excessive food reduction could create health problems and you should always try to follow a balanced diet and possibly check it with your doctor.
doing each day a reasonable amount of exercise such as Aerobics, Weight Training and Yoga.
2.
choosing a suitable diet with a reduced calorie level.
This article tries to find out what are the features of a good weight loss diet and tries to identify the best weight loss diet.
However I must warn you that there is a lot of contradictory information on weight loss and some miracle diets seem to be just marketing lies of the big weight loss corporations or fashions that will disappear rapidly.
One common advice is to significantly reduce the calorie intake in order to lose weight.
However this reduction might cause negative effects because it causes a reduction of the muscles instead or in addition to fat.
Moreover it can trigger a reduction of the metabolic rate and create a situation when your weight increases very fast as soon as you start eating normally.
Foods that are generally considered good for a weight loss diet are the following: a) Foods with a reduced amount of sugars b) Foods with a low calorie level such as fruits c) Foods with a high water content d) Foods which are high in fibers such as asparagus, broccoli, brussels sprouts, beans and many other ones.
e) Foods with a low content of fat such chicken or turkey breasts.
f) Foods which cause an increase of the metabolic rate (e.
g.
hot spices, chilli pepper and green tea).
One of the main objectives for the diet should be the reduction of the sugars intake.
When you eat too much sugar, your body releases insulin to keep the right level of sugars in the blood and this will cause the transformation of sugars into fats.
There are many common foods which increase the sugar level such as white bread, pasta, white rice, white flour, potatoes and many other ones.
You should try to replace them in your diet with other ones such as whole grains (e.
g.
brown rice or oatmeal), beans and sweet potatoes which have a lower content of sugar.
You should also include in your diet plenty of vegetables and fruits which are rich in minerals and vitamins, have a high water content and have a low calorie level.
You should also try to consume foods with a low fat content.
However consider that it would be an error to remove all fats from your diet because there are bad fats and good fats.
We all need fats because they help nutrient absorption, nerve transmission, cell membrane integrity etc.
You should avoid bad fats which contribute to weight gain, heart disease and certain types of cancer.
The bad fats are mainly saturated fats which are usually found in animal products and therefore you should try to consume only lean meats.
The good fats are: a) monounsaturated fats, which can be found in olive oil, nuts, avocados and walnuts b) polyunsaturated fats which can be found in salmon and fish oils.
There are different types of weight loss diets as follows: a) the high protein diet, It has proved to work and also to have some health benefits coming from the increased consumption of protein.
b) the low carbohydrate diet.
It is also popular.
but it requires more discipline because you should avoid many good foods rich in carbohydrates.
c) the low calorie diet.
It also requires plenty of personal discipline because you must avoid many delicious foods rich in calories and you must keep a count of the consumed calories.
To conclude there are many alternatives among which you can choose the best weight loss diet for you.
You must have determination and discipline to properly observe what is required by your weight loss diet; your success will highly depend on how well you implement the methods and recommendations stated in your weight loss diet.
Keep in mind that an excessive food reduction could create health problems and you should always try to follow a balanced diet and possibly check it with your doctor.
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