Today, the Inter­net is just replete with a huge vari­ety of dif­fer­ent diets. Most of them are freely avail­able, but those that were devel­oped by well-known nutri­tion­ists and spe­cial­ists have acquired such myths that it is no longer clear what is true and what is fic­tion. How to find a good weight loss diet for free, and is there such a thing?

The Best Diet: Does It Exist?

Some­one sits on buck­wheat, and some­one — the Japan­ese diet, and every­one claims that it is the best. Despite the grow­ing pop­u­lar­i­ty of fad diets, research on the ben­e­fits of these reg­i­mens and long-term weight loss is lim­it­ed.

Juice and detox food sys­tems work because they sig­nif­i­cant­ly reduce the dai­ly calo­rie con­tent, but after the resump­tion of the usu­al diet, the lost weight returns again. Inter­mit­tent fast­ing and the paleo diet work in the same way, caus­ing weight loss due to an over­all reduc­tion in calo­rie intake. These con­clu­sions were reached by sci­en­tists who pub­lished the result of their study in the jour­nal Cur­rent Gas­troen­terol­o­gy Reports.

Anoth­er study, pub­lished in the jour­nal Nutri­tion, says that there is no one most effec­tive diet for weight loss. A high-pro­tein, low-carb diet and inter­mit­tent fast­ing should be con­sid­ered ini­tial­ly, but cau­tion is required due to side effects. Dif­fer­ent diets pro­mote the same weight loss. The main thing is that the cho­sen nutri­tion sys­tem cre­ates a neg­a­tive ener­gy bal­ance and is focused on good qual­i­ty food to pro­mote health.

How and what to eat on a diet?

How and what to eat on a diet?

Sum­ma­riz­ing all of the above, we can con­clude that the best diet for weight loss is prop­er and ratio­nal nutri­tion. It should be built from farm-based, nat­ur­al and healthy prod­ucts — lean meats, fish, fruits and veg­eta­bles grown in their native region. Foods rich in sim­ple car­bo­hy­drates, which are often the cul­prits for gain­ing extra pounds, should be replaced with foods con­tain­ing com­plex car­bo­hy­drates — cere­als, whole grains. Of par­tic­u­lar ben­e­fit will be those that retain the shell of the grain.

Dairy prod­ucts and drinks are very healthy, because it is a valu­able source of pro­tein, as well as gut-friend­ly bac­te­ria. Cheese and cot­tage cheese are good to use for break­fast and after­noon snack, and make smooth­ies and cock­tails for a snack from drinks. Nuts, seeds, fresh herbs — that’s what else should be present in the diet of los­ing weight on an ongo­ing basis. Do not for­get about eggs, legumes, mush­rooms. It is bet­ter to buy the lat­ter from those who arti­fi­cial­ly grow them, because cas­es of poi­son­ing by mush­rooms col­lect­ed in the near­est for­est are not uncom­mon.

Drink­ing water is an essen­tial part of the diet. How to lose weight? It is nec­es­sary to refuse sweet­en­ing of drinks — tea, cof­fee, com­potes, fruit drinks. Often drink plain or min­er­al water with­out gas, herbal teas based on lin­den, thyme, oregano, net­tle, rose­hip. In addi­tion, you need to increase your phys­i­cal activ­i­ty, because in the same study of sci­en­tists from the USA it is said that short series of high-inten­si­ty train­ing can pro­vide sig­nif­i­cant weight loss and improve the state of the car­dio­vas­cu­lar sys­tem.

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