Have you chosen a diet for weight loss and have already planned a weekly menu? Check yourself: does it meet the criteria for the best weight loss diets? Is it really possible to make the dream of a beautiful, light and toned body come true with its help?
How to choose a diet for weight loss?
Despite the fact that diets are actively discussed in scientific communities, social networks and among friends, today there are not many studies that would bring them to a “common denominator”, that is, they found out what unites the best of them. But there is one work that deserves the closest attention.
David Katz, MD, founder and director of Yale University’s Prevention Research Center , and his colleague Stephanie Moeller , MD, compared existing medical research with popular weight loss plans. Their goal was to find out what diets have in common that can actually help with weight loss.
They published the results of their developments in the journal Scientific Reviews.
Not all diets are equal!
According to the researchers, already at the stage of compiling a list of diets that will be studied thoroughly, some meal plans were disqualified.
These were diets that offered an incomplete dietary scheme, that is, they had significant restrictions. So, the juice diet was rejected, as well as intermittent fasting.
In addition, the “black list” included diets that required tremendous willpower from losing weight people in order to stay on them. For example, a raw food diet. It is not suitable for everyone, and it is objectively difficult to follow it.
Thus, there are diets that are relatively easy to follow, have a sufficient amount of nutrients and can be followed for a long time. They are more efficient than others.
5 signs of the best diets
What do the best diets, according to researchers, have in common?
Based on unprocessed food
It’s no secret that processed foods (ready meals, canned foods, processed foods, sausages) are high in sodium, saturated fat, and “mysterious” ingredients that manufacturers don’t always list on the label. According to multiple studies, processed foods increase the likelihood of heart disease, several types of cancer, diabetes, and hypertension.
Experts recommend keeping processed foods to a minimum, replacing them with whole foods — vegetables and fruits, fish, meat, eggs, dairy, and whole grains.
They recommend eating mostly plant-based foods.
If you do not abuse meat products, focusing on vegetables, fruits and whole grains, you can get not only health benefits, but also make your waist thinner. In addition, medical statistics show that vegetarians live longer than meat-eaters by an average of three and a half years.
And one 2010 study showed that people who ate about 230 grams per day of red meat, poultry, or processed meats gained weight within 5 years. Whereas people who ate fewer or no food items did not gain weight—even though the total calories consumed were the same!
They allow certain types of fish and meat
According to experts, the best weight loss diets focus on lean meats, fish, and poultry. Studies show that a person can lose weight if they focus on lean animal products and seafood.
If losing weight chooses fish, you should stay away from species that are contaminated with mercury and other hazardous substances. There are at least 12 types of fish that are best avoided .
They limit foods with added sugar
Added sugar is pure refined sugar and its substitutes found in industrial foods. They can be present both in sweet products (which is natural), and be a “hidden” source of energy in non-obvious products. Hidden sugar is found in yogurt, mayonnaise and tomato sauce, canned food and sausage products.
Scientists from New Zealand conducted a study, as a result of which they found out that there is a direct link between the amount of sugar consumed and obesity. And experts from the World Health Organization (WHO) recommend limiting daily sugar intake to 10% of total calories consumed. If you don’t know where to start, here are 15 life hacks to help you stop eating sugar.
They urge you to eat only healthy fats.
The recommended fat content in the human diet is 30-35% of the total calorie intake in the body. The complete absence of fat is dangerous to health and will lead to problems such as reduced immunity, disruption of the central nervous system and deterioration of the skin.
It is important to focus on healthy fats and completely abandon hydrogenated fats (trans fats). Healthy fats include mono- and polyunsaturated fats, as well as omega-3 fatty acids.