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?
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.