How do I find an effective diet?

Glossy magazines and sites on the Internet are full of a huge number of diets, each of which promises an early result, having as a confirmation of its logic the story of a mysterious nutritional scientist who discovered the “unique secret of nutrition.”

For those who have wondered how to find an effective diet for weight loss, without understanding the basics of metabolism and nutritional bases, it is not easy. FitSeven is ready to help – we are starting a series of publications in which we will logically approach popular diets.

Kosher food, vegetarianism

First, it is worth highlighting diets related to religion or moral convictions, and implying a complete rejection of meat, rejection of only certain types of meat, restricting food at certain times, and so on.

Most often, such diets are not used to change body weight for aesthetic purposes, and it is not very correct to discuss the pros and cons of such diets. When it comes to vegetarianism, FitSeven wrote that avoiding meat does not necessarily interfere with muscle gain.

Type 1: “Magic Products”

The first type includes all diets that imply lists of “bad” and “good” foods (for example, the Ducan diet), mono diets (pineapple, buckwheat, etc.), just like diets that talk about foods with “negative calorie”.

In the vast majority of cases, such diets are nothing more than a free interpretation of scientific facts, which can be harmful to health. The only reason these diets work is that even minimal dietary control is better than no control.

Type 2: Low Fat Diet

The essence of the diet is to limit fat intake – only those containing a minimum amount of fat or low-fat foods are selected. The logic is based on the fact that if you consume less fat, then it will be less stored in the body.

Such a diet is both dangerous (with a daily intake of less than 40-60 grams of fat, the metabolism deteriorates significantly), and simply stupid: eating low-fat yoghurts you will only gain weight, since they consist exclusively of sugar and fast carbohydrates.

Type 3: Calorie restriction

Counting calories and calculating KBZhU consumed per day can easily be called the most popular way to lose weight. There are a huge number of communities that allow calorie tracking together, and the Weigh Watchers organization even labels food in a number of European countries.

There is a theoretical basis for such a diet: by determining the daily calorie intake, and setting a moderate deficit (no more than 20%), you will really lose weight. Minus one – the amount of calories is not as important as the composition of the diet, which also needs to be monitored.

Type 4: Low Carb Diet

Low-carb diets imply a complete or partial rejection of carbohydrates – the Kremlin diet, the Atkins diet, the Dukan diet, the keto diet and others are based on similar principles. Logic – without carbohydrates, the body begins to burn fat.

Despite the fact that the theoretical basis for this diet is the most solid, it has a huge number of disadvantages, and British Dietetic Association(one) for three years in a row, he has called the Dukan diet the most dangerous diet, and recommends avoiding it.

Type 5: Nutrient Control

Controlling not only calories, but also the composition of the diet and the amount of fats, proteins and carbohydrates provides the most reasonable method to change your own weight. Among the popular diets, the Zone diet is the closest to the described type.

There is only one drawback to such diets – the need for constant and complete control over the amount of food consumed and its composition. Not everyone can do it, and it is for this reason that people are looking for simple ways and believe in “magic diets.”

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Among the endless variety of diets, only low-carb and nutrient-controlled diets have a theoretical basis. Given that low-carb diets can be dangerous, nutrient control is your best bet.

Sources:

  1. British Dietetic Association (BDA): Worst Diets to Avoid, source

Date of the last update of the material – July 26, 2013

 
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