DIET PLANS TO LOSE WEIGHT

 

Diet plan to lose weight – 6 basic plans

diet plan to lose weight

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In recent years, an increasing number of diet plans to lose weight have appeared on the internet, often without the signature of a health scientist based on scientific data.

Some of them are based on extreme techniques, while maybe others are characterized by the exclusion, of entire food groups. The result may be the loss of weight in a short period of time, however, its recovery after the end of the diet is a fact.

A diet plan to lose weight should be healthy if it fulfills the following:

-It provides all the necessary elements (vitamins, proteins etc) to the body.

-The meals consist of healthy nutritious ingredients

-The daily intake of food is divided into more than four meals

-It respects the specificities of each body and possible disorders

The secret is to find a kind of diet that makes you happy and keeps you full physically and mentally

In this article, there is information about the basic diet plans to lose weight, that is known and available as well as about their benefits and drawbacks.

1.    Ketogenic diet plan to lose weight

The ketogenic diet is a very low-carb, high-fat diet that is similar to the Atkins and low-carb diets in many ways.

Consuming carbohydrates, the organism uses as the main source of energy the stored glucose.

Because the majority of calories are derived from fats and proteins, a metabolic process known as ketosis, i.e. the production of ketones, is initiated. Ketones, derived from fat, are the brain's alternative fuel, replacing depleted glucose (the main source of energy for the body produced by eating carbohydrate foods). This diet's goal is to "burn" unwanted fat, forcing the body to metabolize it for energy production.

Benefits

improving cholesterol

improving insulin resistance

improvement of blood pressure

better glycemic control for diabetes

  

Drawbacks

In the short term, there are the following drawbacks such as :

fatigue

headache

dizziness

motion sickness

constipation

It is recommended to be applied as an alternative method in special cases with medical supervision

 

2.    Mediterranean Diet

This diet is based on the eating habits of the Mediterranean people. It promotes a diet rich in fruits, vegetables, grains, and fish and limits the quantity of meat and high-fat dairy products.

It’s possible to consume controlled amounts of wine and sweets

Benefits

It’s a diet plan to lose weight without side effects, on the contrary, enhances the immune system and contributes to losing weight without deprivation of basic elements.

 

3.    Military Diet

This diet's program restricts caloric intake to less than 1,000 calories per day and includes fasting periods. It has a short duration which sometimes comes to 3 or 4 days.

For disciplined people, this diet plan has positive results concerning the loss of weight

But the drawback is that during the time that you eat normally there is a danger both to gaining weight and also to intake unhealthy food.

 

4.    Paleo Diet

 This type of diet reminds the nutrition of hunters - collectors during the stone age.

This diet includes food available at that time like unprocessed products such as fresh fruits, vegetables, meats, eggs, fish, nuts and seeds but doesn't allow the consumption of cereals, legumes and dairy products.

Although this diet plan promises a quick loss of weight in long term there are symptoms like fatigue, headache and diarrhea.

Sometimes, it may be observed lack of nutrients because of the exclusion of dairy products from the nutrition

 

5.    Dukan Diet

This diet prohibits the consumption of carbohydrates and limits the consumption of fat. It is divided into four stages. Only proteins are consumed during the first stage. Following that, protein-eating days are alternated with days when, in addition to proteins, vegetables are consumed in unlimited quantities, achieving satiety. With the achievement of the desired weight, the food options expand and "stabilization" occurs. The final stage is "maintenance," which is a way of life.

The duration of each stage varies, depending on the occasion.

The main benefit of this diet is the spectacular results, contains a great amount of protein which enhances the muscular system, it doesn’t demand calories calculation on a daily basis and you feel full consuming the allowed types of food but there are also drawbacks such as lack of some nutrients, the health gets worse.

When human cells receive less amount of carbs, fat doesn’t be broken down and there is an accumulation of ketone compounds that can create acidosis which is a situation dangerous for the body. In order to avoid it, it is required the intake of 2 lt water on a daily basis.

 

 

6.    Classic Diet

 Among the above options, there is the classic diet based on calories calculation on a daily basis. It is necessary during this plan to intake food that contains protein, both for feeling full and also for activating the metabolism. Avoid fats particularly saturated fats and try to eat beneficial fats such as omega-3 acids.

Carbohydrates are allowed during this diet but the quantity must be limited and unprocessed carbs are preferable to the other ones

The advantages of this diet plan to lose weight are that you can intake all the necessary nutrients but the disadvantages are that you have to be very careful to exceed the calories and you must avoid frying food, pies with puff pastry, sweets, sugar and salt.