Losing weight is one of the issues that most people care about a lot. So, do you know the popular diets proven by the scientific community?
These are the most common and healthy diet methods, which help you easily regain your satisfactory physique, with little effect on health.
There are many weight-loss diets out there. Some focus on reducing appetite, others restrict calories, carbs, or fat.
Since all advertising is transcendent, it is difficult for people to choose what is appropriate and worth trying.
The fact that there aren’t any best diets for everyone and what works and works for you doesn’t mean it’s right for others. Now BellyFatZone invite you to refer to this article together!
Evaluate popular, scientifically proven diets
1. The paleo diet
Paleo says you should eat foods like our ancestors (back when hunting and gathering before the development of agriculture) used to eat every day.
The hypothesis is that the common diseases now associated with eating cereals, dairy products and processed products.
Although there is much debate about whether this diet actually provides the same foods as our ancestors ate, it has been linked to extremely impressive health benefits.
How it works: The paleo diet focuses on whole foods, lean meats, vegetables, and nuts, and minimizes processed foods, sugar, dairy, and cereal products.
Some of the more pleasant variants of the Paleo diet also allow dairy products, such as cheese or butter, as well as some tubers like potatoes and sweet potatoes.
Weight loss: Several studies have shown Paleo can bring powerful weight loss effects and reduce your waist.
In many studies, people who follow the paleo diet automatically eat extremely low carbs, high protein, and less than 300-900kcal per day.
Other benefits: This diet often reduces risk factors for cardiovascular diseases, such as cholesterol, blood sugar, blood triglycerides, and blood pressure.
Cons: Paleo completely eliminates whole grains, nuts, and dairy products, albeit healthy and nutritious.
View more: Weight Gain Meal Plan When You Want to Increase Muscle Mass Before Toning
2. Vegetarian diet
Vegetarian diets restrict all foods or animal products for ethical, environmental, and health reasons. Vegetarians often default to not harming animals.
Mechanism of action: Vegetarianism not only eliminates meat but also eliminates dairy products, eggs, and animal products, such as gelatin, honey, Whey Protein, Casein Protein, and some types of vitamin D3.
Lose weight: The vegetarian diet seems to be very effective in helping people lose weight – often without many calories – because of its low-fat content and high fiber, helping you stay full longer.
Vegetarian diets often help reduce body weight and BMI, compared to other diets.
An 18-week study demonstrated that vegetarians lost 4.2kg more than those who were eating normally.
The vegetarian group is allowed to eat until it is completely full, while the normal group has to restrict calories.
However, calories are still calories, vegetarian diets are often less effective than other methods.
The weight loss due to a vegetarian diet is mainly due to a reduction in calorie intake.
Other benefits: A plant-based diet reduces the risk of cardiovascular disease, type 2 obesity and the possibility of premature death.
Limiting processed meats also helps reduce the risk of Alzheimer’s disease and death from cardiovascular disease or cancer.
Cons: Because vegetarian diets completely eliminate animal foods, they often contain very few nutrients, including vitamin B12, vitamin D, iron, iodine, calcium, zinc, and other nutrients. Omega-3 fatty acids.
3. Low-Carb Diets
Lowcarb has been popular for decades, especially for weight loss.
There are several types of low-carbs menu, but all of them involve limiting carbs intake to about 20-150g per day.
The main purpose of this diet is to force the body to use more fat to produce energy, instead of using carbs as the main source of energy.
Mechanism of Action: Low-carbs diets focus on unlimited protein and fat while minimizing the number of carbs absorbed.
When carbs absorption is very towering, fatty acids are moved into the bloodstream and transferred to the liver – where some fatty acids are converted into the ketones index.
Your body then uses fatty acids and ketones as its main energy source, instead of carbs.
Many scientific studies have said that low carb diets are extremely helpful for weight loss, especially for those who are overweight and obese.
They are extremely effective in reducing dangerous belly fat, which can play around the body’s organs.
People who follow a strict low-carb diet often go into a state called ketosis. Many scientific studies have demonstrated that the keto diet helps to lose 2 times as much as other low-calorie, low-fat diets.
Low carbs diets tend to reduce cravings and make you less hungry, which automatically leads to lower calorie intake.
In addition, low carb’s diets can bring many benefits to many dangerous disease factors, such as triglycerides, cholesterol content, blood pressure, blood sugar, insulin.
The low-carb diet is often not suitable for everyone. Some feel very good and effective, but many feel that it is useless. Some even feel that they have raised bad LDL cholesterol.
In extremely rare cases, strict low-carb diets can cause a serious condition, called nondiabetic ketoacidosis.
This condition appears to be more common in nursing mothers and can be deadly if left untreated. However, low carb diets are usually quite safe for the vast majority of people.
4. Dukan diet
Dukan is a low-carb, protein-rich diet that is divided into 4 stages – 2 weight loss stages and 2 maintenance stages.
The amount of time you can maintain over each stage depends on how much weight you need to lose. Each stage has a separate diet.
How it works: The weight loss stages are mainly based on eating unlimited foods rich in protein and oat bran.
Other stages involved increasing the intake of non-starchy vegetables, followed by some carbs and fat. After that, there will be fewer and fewer days of eating protein to maintain the new weight.
Weight loss: In one study, women on the Dukan diet ate about 1000kcal and 100g of protein per day, losing about 15kg in 8-10 weeks.
In addition, many other studies have shown that low-carb and protein diets can bring many weight loss benefits.
These include higher metabolic rate, reduced ghrelin-hungry hormones, and an increase in certain types of fullness hormones.
Other benefits: In addition to weight loss, there are no notes on the health benefits of Dukan.
Cons: There are still too few quality studies on the Dukan diet. The Dukan diet restricts both fat and carbs – a strategy not based on science. On the contrary, absorbing fat as part of a high-protein diet seems to increase the metabolic rate, compared to low-carb and low-fat diets.
In addition, losing weight fast by limiting the maximum amount of calories absorbed usually tends to reduce the amount of muscle loss.
Losing muscle and minimizing the number of calories absorbed can put the body into a state of energy maintenance and make you more susceptible to yo-yo status, gaining weight quickly again after losing weight.
5. Super LowFat diet
A super LowFat diet will limit the amount of fat you consume to less than 10% of your daily calorie content.
Usually, low-fat diets provide about 30% of the calories from fat. Several studies have revealed that this diet is not effective for weight loss in the long run.
Proponents of this diet say that traditional low-fat diets are not low enough in fat content and that the amount of fat absorbed in the body needs to remain below 10% of total calorie content. to bring health benefits and lose weight.
How it works: An ultra-low-fat diet provides about 10% or less of the calories from fat. This diet is mostly from plants and limits the content of animal products.
Therefore, it usually contains very high levels of carbs – about 80% of calories and contains very little protein – about 10% of calories.
Weight loss: This diet has proven very effective in weight loss for people who are obese. In one study, obese people lost an average of 63kg on an ultra-low-fat diet.
An 8-week study with a diet containing about 7-14% fat content has been shown to reduce 6.7kg.
Other benefits: Scientific studies have suggested that ultra-low-carb diets may improve risk factors for cardiovascular diseases, such as high blood pressure, high cholesterol, and inflammation.
Surprisingly, low-fat, high-carb diets also help improve type 2 obesity significantly.
In addition, it can slow down the progression of multiple sclerosis – an autoimmune disease that affects the brain, nerves and visual nervous system.
Cons: Limiting your intake of fat can cause long-term problems, as fat plays an important role in the body. They help build cell membranes and hormones, as well as help your body absorb fat-soluble vitamins.
In addition, a super low-fat diet limits the intake of healthy foods, not a variety of dishes every day, and is difficult to follow.
6. Atkins diet
Atkins is the most famous low-carb diet for weight loss. Proponents have stated that you can lose weight by eating as much meat and fat as possible, as long as you avoid eating carbs.
The main reason why low carbs are extremely effective for weight loss processes is that it helps to reduce your appetite. This makes you eat fewer calories without having to think about it.
Mechanism of action: Atkins is divided into 4 stages. It starts with the beginning, and you’ll eat less than 20g of carbs daily for 2 weeks.
Other phases will slowly bring good carbs back into your diet once you reach your desired weight.
Weight loss: The Atkins diet has been extensively studied and found to help you lose weight faster than low-fat diets.
Many other studies also note that low-carb diets help you lose weight extremely effectively. In particular, they help reduce belly fat extremely effectively, this is the most dangerous fat accumulation in your abdomen.
Other benefits: Many studies have shown that low-carbs diets, such as Atkins, can help reduce many risk factors that cause disease, including triglycerides, cholesterol, blood sugar, insulin, and blood pressure.
Compared to other weight-loss diets, low carbs help improve blood sugar, good cholesterol, triglycerides and many other health factors extremely well.
Cons: Just like low-carb diets, Atkins is extremely safe and healthy for most people, but can cause problems in rare cases.
7. HCG diet
HCG is a strict diet that helps you lose weight very fast, up to 0.5-1kg in 1 day. Proponents have said that it helps to accelerate the metabolism and burn fat without causing hunger.
HCG is a hormone present in large amounts during early pregnancy. It signals the body of a pregnant woman and maintains the production of important hormones for fetal development.
In addition, it is used to treat reproductive problems.
Mechanism of action: This diet is divided into 3 phases. During the first phase, you start taking HCG supplements.
In the second phase, you will follow a super low-calorie diet, only about 500kcal / day, along with HCG supplements, or injections, sprays, sprays … This stage usually lasts about 3-6 weeks/time.
In the third phase, stop taking HCG and slowly increase the amount of food you absorb.
Weight loss: The HCG diet causes weight loss, but many studies have concluded that weight loss is due to a super-low-calorie diet, not the HCG hormone. In addition, HCG has not been shown to reduce hunger.
Other benefits: Besides weight loss, there is no evidence to prove the effects or benefits of the HCG diet.
Cons: Like most super-low-calorie diets, the HCG diet can cause muscle loss, leading to a reduced ability to burn calories.
Limiting your calorie intake excessively can reduce the number of calories your body burns. This is because your body thinks it is starving and so tries to maintain energy.
Besides, most HCG supplements currently on the market are all inferior products and do not contain any HCG. Only injections can increase the blood flow of this hormone.
In addition, this diet has many side effects, including headache, fatigue, and anxiety.
8. The Zone diet
The Zone is a diet with a low Glycemic index, limiting carbs content to about 35-45% of total calories per day and protein, fat only account for 30% for each type. This diet recommends eating only low-GI carbs.
The GI of a food is an estimate of how much your blood glucose level increases after absorption. The Zone diet was developed to help with weight loss and reduce the risk of chronic diseases.
How it works: The Zone recommends a balanced diet with 1/3 of protein, 2/3 of colorful fruits and vegetables, and 1 low fat, such as olive oil, avocado, or almond.
In addition, it restricts high-GI carbs, such as bananas, rice and potatoes.
Weight loss: Many studies on diets with a low GI are still not complete. Some say that this diet helps with weight loss and cravings, while others say that weight loss is not equal to other methods.
Other benefits: The greatest benefits of this diet are reduced factors that cause cardiovascular problems, such as lowering cholesterol and triglycerides.
One study recommends that The Zone can improve blood sugar control, reduce waist circumference and reduce chronic inflammation in people who are overweight or obese type 2.
Cons: One of the few drawbacks of this diet is that it restricts the absorption of healthy sources of carbs, such as bananas and potatoes.
In addition to hard work and exercise properly, you should choose to buy the following product lines to support effective fat burning.
Which Diets Actually Work?
In addition, you should not skip the Eat Clean weight loss diet anymore! This is one of the healthiest diets and helps to reduce muscle fat today!
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