Summer is coming and more and more people are worried about their beach body. Anyone dealing with the subject of weight loss will inevitably come across countless diets. This article shows which are the 6 particularly effective diets.
1. Count Calories
Counting calories is particularly effective for weight loss. The basis for this is that you reach a so-called calorie deficit. It happens when you burn more calories than you take in. In this way, the body draws on fat reserves and beautiful results can be achieved quickly.
When counting calories, it is important not to fall below the body’s basal metabolic rate. This is individual and describes the amount of calories the body needs to maintain important functions.
In addition, you should always consume enough nutrients and proteins. For this reason, protein shakes are recommended for diets. They contain everything the body needs to prevent malnutrition. This is how you can lose weight healthily and effectively.
2. Low Carb Diet
Another popular way to lose weight is the low carb diet. The goal here is to consume as few carbohydrates as possible. Thus, these diet patterns are primarily based on healthy fats and proteins. Grain products and legumes are prohibited, fish, meat, vegetables, seeds, nuts and dairy products are allowed.
According to health experts, the low carb diet helps to achieve initial success quickly. This is seen as particularly motivating. This is due to the fact that at the beginning mainly stored water is lost. This is found in the carbohydrates stored in the muscles and in the liver. But be careful: if you stop the low carbohydrate diet, the water will quickly be stored again.
The practicality of the low carb diet is that you avoid cravings. This is because carbs raise insulin levels and then cause them to drop sharply. Increased appetite and cravings. Since the low carb diet consists mostly of protein and fat, you are counteracting this.
3. Mediterranean Diet
The Mediterranean diet is considered one of the healthiest and most effective diets. Fun is also very important here. Derogations and prohibitions are not on the agenda here. This is mainly because the Mediterranean diet is more of a diet change than a fast diet.
Foods such as whole grain products, nuts, legumes as well as vegetables and fruits are put on the plate. Fish and seafood are also allowed. Healthy fats are especially important in the Mediterranean diet. Above all, omega-3 fatty acids, contained among other things in olive oil, must be consumed regularly. However, what should be avoided is red meat and sugar.
4. Flexitarian diet
Flexitarians are people who occasionally skip fish and meat. The flexitarian diet is therefore not only relevant in times when sustainability is a top priority, it is also very effective. The diet is more varied and overall healthier due to the occasional renunciation of meat and fish. Nevertheless, you don’t have to completely do without animal fats and proteins. It also helps to buy higher quality meat products – if so, then yes.
The flexibility of this regime also means that there are no strict prohibitions. This makes it suitable for daily use and not demotivating. So you can stick to the flexitarian diet not only for a few weeks, but also for the long term. Vegetarian and vegan recipes are fine.
5. Mayo Clinic Diet
The Mayo Clinic Diet is designed to help you lose up to ten pounds per week. The focus is on eliminating bad habits and replacing them with good ones. Important: The Mayo Clinic Diet isn’t just about what you eat, it’s about how you eat. This comes in handy considering that many people only gain weight because of poor eating habits.
With this diet, you expose bad habits. This includes, for example, eating in front of the television or swallowing food too quickly. Sports and a generally healthy lifestyle play an equally important role. In the long term, the Mayo Clinic diet also focuses on establishing a change in diet. Another positive side effect: the diet may even help prevent type 2 diabetes.
6. Ketogenic diet
Similar to the low-carb diet, the ketogenic diet avoids carbohydrates. However, this is taken to a whole new level. While you can consume up to 100g of carbs on a low carb diet, this is reduced to just 20g on the ketogenic diet. This makes selecting the appropriate foods a bit more difficult. Even with vegetables, you have to be careful of varieties that are low in carbohydrates. Again, you are working with proteins and fats. Additionally, the ketogenic diet is also said to help prevent cancer or even fight an existing cancer. Of course, this diet is not considered a panacea.