Recent research compared three popular diets to understand what is most effective for weight loss and a healthy method diet.
322 people with human obesity (86% of men) participated in the study as three eating habits and their effect on weight loss were compared. Of course diet, general physical condition was also considered. Here is his description:
low fat diet was not more than 30% of calories from fat, 10% calories from saturated fat and 300 mg of cholesterol per day fat. The total calorie intake per day was limited to 1500 calories for women and 1,800 calories for men.
Mediterranean diet, which is defined as the average number diet of calories from fat also limited (1500 for women and 1800 men).
The purpose of this plan is to include less than 35% of calories from fat, diet reducing red meat consumption by replacing it with poultry and fish. unsaturated mono-fatty acids which are considered healthy were added to the diet with olive oil and nuts. This diet is based on Mediterranean cuisine.
low carbohydrate diet was not restricted in calories, while the other two diets were. During the first two months of the process of weight loss participants had to reduce their carbohydrate intake to 20 grams a day (the equivalent of carbohydrates contained in a small banana) and gradually increased their consumption up 120 g per day (equivalent to two slices of bread a day, 3/4 cup of pasta and a medium apple). Participants in the scheme were no restrictions on total calories, protein or fat diet.
What diet was more effective?
Weight loss: Low-carbohydrate or Mediterranean diet: Although all participants lost weight, percent weight loss in the Mediterranean or low-carb, it was higher.
The average weight loss after two years of the Mediterranean diet was 4.4 kg while the low carbohydrate was 4.7 kg. diet The Mediterranean diet showed a greater effect on women, while the low-power card with men.
In the group of carbohydrates with low cholesterol levels showed double-Level the biggest difference in the cholesterol profile. This has been the most effective in terms of cholesterol diet.
The result ended with the low speed advantage in carbohydrates.
The final results of the survey show that the low-carb diet is best for weight loss by improving cholesterol and long term. However, it is important to note that this diet requires eating a lot of meat. Participants had to eat vegetarian foods rich in fat and protein.
In addition, the results reported that women who participated in the study had more success on the Mediterranean diet.
How to make a successful diet plan?
There is nothing wrong with the idea of losing a little weight and body shape. But this first? Which hundreds of popular diets To begin to achieve your goals?
Here are some tips that can help.
Before attempting to change their habits, you must be aware of their body mass index. Start a log of the foods you eat and the training they do every day.
Most people will say, "Why bother? I know what I constantly eat. "But I really do not know. Eating is something we do instinctively every day without paying much attention to it. For example, you can drink 5 glasses of water a day without being aware of it, but this is a lot of empty calories.
Thanks to the notes that we do, we will have complete information about our diet plans every day.
The next step is especially important. You must make a long-term plan. If you change your eating and exercise habits, it will not happen overnight. You need a lot of time to match changes in your life.
What are all business plans and work plans?
Virtually all diets work for weight loss. In a book you read, you will see that there are authors advise essentially take less food and therefore lose weight. But the problem is that the body mass quickly became lost.
You can choose a diet to lose weight. The question is how to maintain your new weight and this will probably require different strategies. Studies of people who have lost excess weight and kept for years show that these people were controlled and monitored their weight using different strategies such as increased physical activity and a balanced diet.
It is compulsory sport for weight loss?
No, if the calorie intake is reduced every day, you lose weight. But if you want to maintain your weight, then you need to play sports.
Physical activity, especially in combination with a diet is a key to maintain the new weight and if you can not waste time in the sport, it is not appropriate to diet and lose weight again soon diet.
How many calories should I take?
To lose weight, you need to 1200-1400 calories per day. Maintaining this amount of calories will certainly help you lose weight. The problem is that these diet plans can be made for several months, but not permanently.
However, if you work, there will be times when you do not have to count calories and be able to eat what you want. What is important is to find a balance between sport and nutrition.
How to stay motivated to lose weight and keep it off?
At first, everyone will tell you how to look good. But eventually you will stop receiving compliments because people get used to their appearance, so you should trust your inner motivation, which is much more difficult. However, the longer you keep your weight, the more motivated and accustomed to what you become diet. Therefore, you have a greater chance of success.
What foods should you include my diet?
People who maintain their weight for years, including in their diets high in fiber and the average amount of fat. But the most important thing is to love the food you eat.
Accept the challenge and try!
Couple supply - a path to a perfect body
Did you know that women after five years of relative gain of 2 kg and 4 kg men? And this is not surprising at all. When we are more likely to give in to tempting dishes in love, cook more often a beloved and forget the diet. On the other hand, it tends to work less.
So instead of letting the excess weight, why not do a diet plan to get rid of fat in collaboration with our partner? We all know that diets torque is much easier.
Having a diet buddy is a great person more- feels deprived of food, think how unpleasant it is to see your boyfriend / girlfriend eat the last parts of chips, while chewing vegetables steamed. If this is repeated regularly, there is a great chance not to resist and forget eating healthy food.
You should try to support each other. If any of you give up, the other must convince him / her is a bad idea. If you arrive at the conclusion that, together, they should lose weight diet, it would be easier to cook healthy and eliminate bad food from the refrigerator.
Unfortunately, Mother Nature made us different in this regard:
Naturally, men burn more calories than women. They have more muscle and less fat (men have about 10-15%, 20-25% of women).
Men lose weight faster than women. If you do a diet couple expecting women to lose 3 kg, while men-5 for a certain period of time.
Men use the diet less than women who lose weight easier.
Science shows that women have different nutritional needs than men.
Males are larger and stronger than women, so that even when it comes to losing weight, should not reduce daily caloric intake below 1600-1800 calories.
Women who want to lose weight should maintain a level of 1400-1500 calories per day.
Women are influenced by hormones and should have more iron lose weight, calcium, zinc, vitamins D, B6 and B12 to maintain proper balance.
Men need a varied diet to get more fiber lose weightr, carotene, magnesium, vitamin B9, C, E.
Golden rules torque-plans:
-When You choose goals are serious about your diet, do not lie and hide your partner if you have broken the diet.
No, not in competition. Diet is not a race lose weight. Men lose weight faster anyway. Do not chase no matter how slow periods, the results show.
-To eat together. The objective of the scheme is a partner to take the same meal. Even if you do not eat the same amount, you receive the same dishes, so they cook together and enjoy the healthy menu.
-Support Each other - this will be the most difficult thing is to give up when he / she is not on your side. If the temptation is too great, call your partner and share the idea lose weight. So, he / she will help you overcome.
Keeping weight
For her:
Do not try to lose weight quickly. Those who have lost weight too quickly are always the first to recover. If feeding your partner ends faster than yours, do not rush lose weight. Keep eating lots of fruits and vegetables. 5 servings per day are useful even if you're on a diet.
For him:
Even if you lose weight easily, do not let the diet. You must completely change their eating habits during and after the diet in order not to return to the old. Keep the number of cheeses, pastries and alcohol low accepted and drink plenty of water.
Some of the worst eating habits size
Although we all have good intentions, sometimes it seems that hunger caused by overeating is a trap for those who have not even thought of. Even when our meals and diets are well planned, hunger is stronger than us. However, if you want to lose weight, we must learn how to adjust our bodies hunger signals.
Hunger is tells the brain that the body needs energy signal. It may be our best ally if we learn to listen to our bodies and eating food when you are hungry. However, if you're too hungry lose weight, we can take a lot more food than you need, therefore, hunger is becoming our greatest enemy when dieting.
Here are some simple tips to help you control hunger:
You are too busy for breakfast
You do not have time to eat something healthy for breakfast lose weight, take a croissant or a high-calorie bagel on the way to work?
Solution: Prepare oatmeal with low-fat milk as soon as you wake up. Get an apple or banana to eat quickly in the car.
You do not have time for lunch and go for some fast food
Solution: Load protein bars in the case. They are rich in fiber and protein, easy to carry and satisfy you.
Do acute shortage of energy in the afternoon
Do you feel the energy loss and long for office candy?
Solution: Keep a package of dried fruit or raw nuts and eat them at night, when you feel low energy and fatigue. Walnuts are extremely necessary for any type of diet.
There are more or less time for dinner, but you want food NOW
You have a reservation for dinner later, and is now only 17 hours and starving?
Solution: Choose an appetizer with about 150-200 calories such as yogurt lose weight, fruit or 2 tablespoons of peanut butter a few hours before dinner weight loss. This will help you.
Go to the fridge late at night instead of going to bed weight loss.
You decide just before going to bed, you should eat something because it's late and you're hungry?
Solution: Eat something light like yogurt or an apple before reaching for chocolate in the refrigerator. And even better solution - go to bed anyway lose weight.
Recent studies among middle-aged women showed that approximately 32% of those who spent about five hours of sleep are more prone to sudden gain of those who sleep less than seven hours a night weight. So do not forget to have a good regular sleep
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