New studies have shown that one-third of the weight-loss diets take more than the weight a few weeks after the diet is discontinued. Experience has also shown that in very rigid diets that cause an unusual combination of foods to make a person lose weight over a short period of time, it’s likely that after a while, the initial motivation will be lost and the weight again added.
Although there are different diets for weight loss, it is not easy to choose the right weight loss diet .
With Kamvar in the Mas.
1) One day regime
in this diet There are 2 types of programs: one normal day and one green day. On green days, you can freely and unlimitedly use a group of vegetables, fruits, legumes and starchy foods such as pasta, potatoes and rice. On ordinary days, you can eat more protein and eating foods like fish, meat, fruits and vegetables is also free. The important thing is that there is a balance between the green days and the normal days. If the number of green days increases, a low-fat diet helps reduce calorie intake and reduce weight.
▪Benefits: Having a low-fat diet, encouraging the consumption of fruits and vegetables.
▪Disadvantages: Because there is no precise program, it may not reduce weight. If the normal days are longer than the green days, high protein intake and carbohydrate will be reduced and nutritional balance will collapse.
2) The Atkins
diet intake consumes less calories per person by consuming protein foods such as fish and eggs and high-fat foods such as cream, butter and cheese. Carbohydrates like bread, rice, potatoes, chocolate, chips, cereals and sugar are also severely restricted. High fat intake is a health hazard. This diet is completely different from healthy diet and lifestyle. Although studies have shown that most people with low-carbohydrate diet, such as the Atkins diet, lose weight, and lose weight will help lower blood pressure, sugar, and cholesterol levels, but weight loss should be done properly and nutritionally. Vitamins, minerals, and other nutrients that your body needs.
▪Benefits: Reduces calorie intake and consequently weight loss.
▪Disadvantages: Low data on the long-term effects of this diet on health, lack of nutritional balance, inappropriate use for pregnant women, kidney patients and people with gout, high saturated fat, high costs, and constipation.
3) Glycemic Index
In this diet, carbohydrate foods are classified according to how fast blood glucose is raised. Foods with low glycemic index cause a longer time to feel and therefore control the weight. Research results have shown that this diet has good effects on health, reducing the level of fat and blood glucose and regulating insulin, and decreasing its daily calorie intake.
▪Advantages: It is a healthy diet that can be sustained for a long time; the likelihood of hunger is low; providing nutritional needs and not having supplemental supplementation.
▪Disadvantages: You should pay attention to the size of meals (although this is easy to eat with glycemic index foods).
The amount of white sugar and sugar should be limited.
4) Changing snacks With dietary
supplements in this diet, dietary calorie and nutrient-specific diet packs replace 2 main meals per day (often breakfast and lunch), and one can have a typical dinner with 600 calories and 2 Or 3 low-fat snacks like fruit and soup. This method reduces calorie intake and causes weight loss, but is not suitable for healthy nutrition. Of course, the results of the studies have shown that this diet can be appropriate for some people who are comfortable adapting to changes in daily habits.
▪Advantages: An easy way to lose weight without planning for snacks, getting the vitamins and foods you need (since dietary foods are often enriched with different micronutrients).
▪Disadvantages: There is often no support and advice. There is no information on how to change your habits over the long term. A person may be tired of food choices.
Diet This weight loss regimen is based on the theory that the body is constantly exposed to various pesticides, such as pesticides, additives and fatty foods, and should be disposed of by the body. The duration of the diet is different and the main food groups include organic fruits, vegetables, juices, herbal teas, rice and plenty of water. The basis of this diet is the consumption of low calorie foods, and because some food groups are banned, it causes nutritional imbalances. It is very hard to observe and there are easier, better and more balanced ways to lose weight.
▪Advantages: Fast weight loss, high consumption of fruits and vegetables.
▪Disadvantages: Due to good nutritional intake, there is a risk of bloating. Do not change your eating habits in the long run. Coordination with the rigid framework of this regime is difficult and can only be implemented in a short time.
6) Separation of food groups
in this way should not be confused with certain foods. For example, high-protein foods like fish, red meat and eggs, dairy products and high-carbohydrate foods such as bread, rice, pasta and potatoes should not be consumed together. There is, of course, no scientific evidence that food groups should be separated, but this will prevent the consumption of greasy and sweet foods, resulting in lower calories and lower weight.
▪Advantages: More Fruit and Vegetable Consumption
▪Disadvantages: In some applications, dairy consumption and red meat are prohibited, which can disrupt nutritional balance. Eating out is hard and you have to cook yourself, as most foods are composed of different food groups.
7) Weight monitoring
This type of diet is based on a system of concessions. Every food is given in terms of its calorie value and its nutritional value, and each one can receive a certain amount on a daily basis, depending on the weight he wants to lose. It has been proven that regular recording of what is eaten helps reduce and control weight. This approach emphasizes participation in community classes and people in similar situations, and is the key to success in it.
▪Advantages: Long-term changes in dietary habits, beneficial to the support and group environment, and emphasis on calm and reasonable weight loss.
▪Disadvantages: It is not easy for everyone to follow a diet. Sometimes counting scores is obsessed with, as well as ignoring certain particular foods can be annoying.
8. Low-fat diet
All fats have a lot of calories, so in a low-fat diet, the calorie intake is greatly reduced. In this diet, foods such as butter, oil, margarine, mayonnaise, chips, chocolate and cheese are limited and, if possible, replaced with low-fat types. Low-fat diet is a great start for healthy eating and weight loss. Of course, it should be noted that taking low-fat foods that contain lots of salt or sugar does not overestimate.
▪Advantages: Reduces fat, calories, and weight. One is encouraged to eat fruits and vegetables.
▪Disadvantages: High sugar content may be ingested and damaged to the teeth. For this reason, food labels should be carefully read because low fat is not necessarily a sign of high-calorie.
Supplements There are various types of supplements for people who want to lose weight, which they claim can burn fat, increase metabolism, or stop appetite. Ingredients, information and instructions for using these products should be carefully considered. Some supplements only result in exercise and calorie intake. It’s often overreached in claims, and unfortunately, some people mistakenly believe these false claims, while there’s no miraculous way to lose weight, and along with these supplements, they should lower calories and increase physical activity.
▪Disadvantages: The use of supplements during pregnancy and lactation may have complications and should not be taken without consulting a doctor. Most claims by manufacturers are unrealistic. Information on the supplements label should be carefully studied, as they often require a low calorie diet and exercise that they alone lose weight. It’s a great expense and it’s best to pay attention to the food you eat and for healthy food such as vegetables, fruits and cereals.
10) Low-calorie diet Exercise is
a low-fat healthy diet that contains a lot of fruits and vegetables and low starchy foods, milk and dairy products, and low-fat meals with a typical pattern of 3 main meals a day and a few low-fat snacks. This diet is one of the best ways to lose weight, which emphasizes physical activity and exercise. The habit of consuming low-fat foods may take some time, but the chances of hunger in this diet are low and the consumption of healthy foods in the program increases.
▪Advantages: It is tartar and its hunger is low. The encouragement of eating regular snacks and encouraging physical activity to lose weight is another benefit to this diet .
▪Disadvantages: The fat intake in this diet is very low and can not be met in the long run. If taken too tight, the person may be interested in consuming sugar and sugar. This problem is common in people who have low-fat diets.