Diet
Diet to lose weight, any diet you can attend for a long time? It should be good for your general health - your heart, bones, colon and your mental state - as well as around your waist. And the diet should offer a lot of good flavors and healthy options, excluding some foods, and without an extensive and expensive menu of groceries or nutritional supplements.
Dozens of weight loss diets have been in the limelight for many years. However, a relatively low diet was not followed based on carefully studied strategies based on several experiences. It includes very low-fat diets (see below), such as Ornish and Pritiken Diet, Low-Carb Diet, such as Atkins and the South Beach, and the Mediterranean Diet, which has an additional property that has a number of potential health benefits.
Low-fat: it tastes not great, and is only saturated to a small degree
The main strategy for losing weight was to follow a low-fat diet, but this later stepped aside in favor of the low-carb diet. This is not a bad thing, necessarily, because both diets, especially low-fat ones, have embraced the idea that fats make you fat, and that fats are bad for the heart. It is a very powerful and influential saying, and this while some fats are good for the heart and taking them out of the diet can cause some problems.
The idea was to lower cholesterol in the diet, as it contributes to heart disease. The researchers then realized that diet fats had a greater effect on heart disease, which stimulated the low-fat diet. Dr. Ornish's diet originally focused on preventing heart disease, but later turned to focus on losing weight.
Since it is known that fats contain 9 calories per one gram of fat compared to 4 calories per gram of carbohydrates, you can theoretically double your food intake without gaining more calories, by reducing fatty foods and eating more foods full of carbohydrates, Especially rich in water, fruits and vegetables. However, such a diet tends to be less satisfying and flavorful than other diets, which reduces its long-term viability.
Keep in mind that the Ornish Plan does not stop at whole grains, vegetarian, and a much low-fat diet (less than 10% of calories from fat), but it also includes exercise, pressure management and a support team. The related Pritikin principle (which also originated in the 1970s) also limits diet fats to 10% of calories, and is largely dependent on vegetables, grains, and fruits.
Although most diets have fans and opponents, the reality is that when it comes to diet weight loss diet the key is to cut calories. It really doesn't matter whether those calories come mainly from steak, bread or vegetables.
Several studies comparing diets with different proportions of fat, protein and carbohydrates provide strong evidence to support this claim, including a study supervised by researchers at Harvard University and published in 2009 in the New England Journal of Medicine. A multi-site comparative study of the four different low-calorie diets (high fat and medium protein, low fat and high protein, low fat and medium protein) for a group of 811 adults who are overweight.
Although all participants lost an average of about 13 pounds (5.9 kilograms) in the first six months (about 7% of their first weight), they began to recover what they had lost within one year. After two years, the average weight loss was the same in all groups.
In a previous study in the Journal of the American Medical Association, I suggested that the change does not come from a specific diet, but rather the most important is the continuity of this diet. In this study, obese and overweight people were tested to follow diet regimens such as: Atkins, Ornish diet, Weight Watchers or Diet Zone area (which calls for 30/30/30 percentages of carbohydrates, protein and fats, respectively). After one year, nearly half of the participants had withdrawn from the study.
Those who completed the study lost similar amounts of weight (approximately 5 to 7 pounds - the equivalent of 2.2 - 3.1 kilograms, each, on average). It has been observed to lower their cholesterol levels and many other signs related to heart disease and diabetes to a similar degree. People who followed the Atkins and Ornish diet were more likely to drop out of school, indicating that many people found these plans too extreme. But a restricted plan is beneficial for some people.
Experts advise people to ensure that they receive a percentage of their calories from the main nutrients within the framework 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 apps to find out how your Weight Loss Diet works. Note that a diet that contains 45% less carbohydrates, or more than 35% of protein is difficult to follow, and it is less effective than other diets. In addition to the possibility to increase the risk of heart disease (see low-carb diet: rapid weight loss but the question is long-term safety). A diet that is too low in carbohydrates may have a negative effect on mood, according to several studies.
Various factors can be explained for this observation, including the fact that diets rich in carbohydrates boost the level of serotonin in the brain, a neurotransmitter that affects mood. But a low-crab diet can be a huge challenge (and also frustrating) in its viability, given the abundance of bread, pasta, rice, and fruits in regular American diets.
Mediterranean model: healthy fats and carbohydrates, along with large quantities of fruits and vegetables.
Just as there are good carbohydrates and bad carbohydrates, so also there are good fats and bad fats. The Mediterranean diet focuses on good fats and good carbohydrates.
Good fats are monounsaturated (found in olive oil, for example) and unsaturated (found in foods like fish, corn oil, and nuts). The Mediterranean diet advocated by Molly Katzen and Walter Willamette, Professor at Harvard University, is based on the saying: "Eat and drink, and you will weigh less."
The diet includes a moderate amount of fat, but many come from monounsaturated fats, which are rich in healthy omega-3 fats and have a high percentage of carbohydrates, but most of these unrefined carbohydrates come from foods rich in fiber. It also contains a high percentage of fruits, vegetables, nuts, seeds and fish, with modest amounts of meat and cheese.
