7 diets to lose weight that you can extend over time | The State
Some of the diets we turn to to lose weight can only be applied for a short period of time. However, as Healthline points out, there are other eating regimens that can be extended without fear of potential health consequences.
Plant-based, low-carb, and low-fat diets are some of the diets you can turn to and prolong for weeks or months provided you take the necessary precautions.
1. Intermittent fasting
Intermittent fasting alternate periods of food intake with periods of absolute absence or minimal consumption. There are several modalities for this, such as 8/16, the 5: 2 method, and others.
Generally speaking, intermittent fasting reduces caloric intake so that the body does not gain weight from fat and other components. If done properly, intermittent fasting can go on for a long time.
2. Plant-based diets
Vegetarianism and veganism are the best known examples of plant-based diets. There is also the flexitarianism, which is a mode in which the person can consume vegetables and also include certain portions of meat in their diet.
3. Low carbohydrate diets
Low-carbohydrate diets prioritize the intake of protein and fat over carbohydrates. Increased protein in the body helps regulate appetite, build muscle mass, and raise metabolism.
In some cases, these diets can raise the level of bad cholesterol in the blood, so discretion is suggested when using them.
4. Paleo diet
This diet proposes that we eat the same foods that our hunter ancestors consumed. One of its premises is that current diseases are associated with the western diet, so abandoning it would keep us healthier.
There are studies that suggest that this diet does help with weight loss, but it is also known that it restricts important nutritional groups, which would prevent us from setting up a completely healthy diet.
5. Low fat diets
Since low-fat diets reduce calorie intake, they are helpful for weight loss, although not as much as low-carbohydrate diets.
It is worth mentioning that these diets can have long-term repercussions because fat is related to hormone production, cellular health, and nutrient absorption, so they must be done with the proper precautions of the case.
6. Mediterranean diet
Originally designed to reduce the risk of heart disease, the Mediterranean diet is also capable of help us lose weight. It is mainly made up of the foods consumed in Mediterranean countries such as Italy and Greece.
This diet will only work if we have one limited calorie intake. If this does not happen, we will not be able to lose weight.
7. Dash diet
This diet is not designed to lose weight, but to prevent hypertension. However, several people have reported that they have lost a few kilos with it, probably because of the foods that she contemplates such as:
- Fruits
- Whole grains
- Vegetables
Before proceeding with these regimens, it is important that confirm with a nutritionist that diet which selections will not be harmful to you, and also that the diet will meet your nutritional needs.
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