Bad mood, constant hunger, and ultimately surrender to strict rules. Most diets fail and make you fat rather than slim in the long run. But some are actually successful and even suitable as an everyday diet. Here are the 5 most effective methods for losing weight.
Slimming diets can be a real mood killer as most diets are far from successful. Many people who initially lose a lot of weight put the same amount of weight on the scales after one year. The cause is stress hormones, which the body can produce because of the diet.
The following five slimming programs are particularly recommended, all of which do not have the greatest stress factors, calorie counting, and cravings.
1. Mediterranean Diet – Mediterranean Diet For Gourmets
It is a matter of changing your diet that is best to be followed for life. The simple rules: lots of fresh fruit, lettuce, and vegetables, fish, olive oil, and nuts. A glass of red wine is also allowed. Red meat including sausages and high-fat dairy products should rarely be on the menu.
Sweets also play a minor role in Mediterranean cuisine and only come to the table on public holidays or family gatherings. In everyday life, an apple or a pear with a few nuts completes the meal and also satisfies the hunger for sweets.
With the Mediterranean diet, you do not lose two kilograms in the first week. However, four to eleven kilograms are quite possible within the first year. This weight loss is permanent if this diet continues to be followed.
2. Low Carb Has Been Proven to Make You Slim – 5 Most Effective Methods For Losing Weight
No bread, no pasta, but more meat, vegetables, cheese, eggs. Low-carb diet is very simple and successful. You can slim down four to ten kilograms in a few weeks. And if you continue to pay attention to saving carbohydrates in the future, you can also reduce down to your dream weight.
Carbohydrates are broken down by digestive enzymes into simple sugar such as glucose, fructose, and galactose. The blood sugar level rises and the body produces insulin to lower it again. However, this slows down the burning of fat. In addition, insulin triggers the hunger signal in the brain. Those who eat a high-carbohydrate diet often eat more than they actually need. This is also why carbohydrates promote obesity.
However, if carbohydrates are avoided, the body automatically burns more fat and thus also attacks fat deposits. With low carb, the body changes its metabolism to fat loss. It only works if carbohydrates are actually largely eliminated. However, this is not easy in everyday life because our typical side dishes are bread, rice, and pasta which provide large amounts of carbohydrates.
But the metabolism of carbohydrates can be prevented with natural ingredients, such as beans or grapes. These carbohydrate blockers reduce the activity of the enzymes that break down carbohydrates in the body. In this way, these nutrients leave the body unused, so they provide no energy, cannot be stored as fat deposits and the body has to attack fat reserves.
3. Intermittent Fasting – Hardly Eat Anything Every Day
Regular, short-term abstinence from food, then feasting again as you please is the principle of intermittent fasting. Depending on whether you choose version 5: 2 or 8:16, you can eat normally on five days, fast on two days with only 500 to 600 calories or eat for eight hours, and then for No solid food for 16 hours.
Above all, 8:16 has many followers because this variant allows an almost normal eating rhythm. Early risers can have a hearty breakfast at 8 a.m. and eat their last meal of the day in the late afternoon. And if you can’t get up in the morning anyway, start the day with an opulent breakfast at eleven and then have dinner at 7 p.m.
With this method, too, excess weight can be quickly lost and the body quickly gets used to the fasting breaks in between. An additional advantage of this simple diet is that the Blood pressure has been proven to decrease and with it the risks of secondary diseases such as arteriosclerosis, heart attack, and stroke.
4. Low Fat Diet – 5 Most Effective Methods For Losing Weight
Eating no fat at all is not advisable because the body needs certain amounts for many functions, such as digestion, healthy cells, the formation of hormones, as a carrier of fat-soluble vitamins, and many more.
However, eating too much fat makes you fat because fat has the highest energy value of all nutrients. It is 9 kilocalories per gram, carbohydrates, and protein, however, only 4 per gram.
The low-fat diet, therefore, focuses on sensible fat reduction in the food. The Low Fat 30 method is particularly successful. It means that a maximum of 30 percent of the total calories of the day can come from fat. As a rule, with a daily amount of around 2000 kilocalories, this is around 60 grams of fat.
Of course, these should be healthy types of fat, like unsaturated fatty acids, such as in olive oil, nuts, avocados. Saturated fatty acids such as those found in butter and cheese are unfavorable because they have trans fats. They arise when unsaturated fatty acids are heated or hardened. Chips, fast food, and sweets often contain trans fats and are therefore not useful for a low-fat diet.
5. DASH – A Health Program With a Positive Side Effect
This form of nutrition was actually developed to treat high blood pressure. The acronym DASH stands for Dietary Approaches to Stop Hypertension. This diet not only reduced blood pressure but also gently and permanently reduced excess weight.
With the DASH plan, a good 50 percent may be carbohydrates, just under 30 percent fat and 20 percent protein. The carbohydrates should come primarily from high-fiber foods, such as whole grains, vegetables, and fruits. Also, salt consumption should be reduced.
Diets Must Have a Feel-Good Factor
So there are good diets and they don’t have to be difficult to implement. But whether you choose to reduce fat or low carb, supported by carbohydrate blockers, it is important that you feel comfortable and do not put yourself under pressure. So just try out which of these 5 most effective methods for losing weight is easiest for you.