9 diets to lose weight
In this post we will analyze 9 diets to weight loss. We will begin by saying that there are many diets to lose weight. For example, the Dukan diet, the Atkins diet, etc. You should know that there is no perfect diet for everyone. Perhaps what works for you does not work for another person. In addition, you also have to know how to follow it, for example, it is important to know how to do intermittent fasting to be able to do it well and not harm your health.
1. The paleo diet
The Paleo diet is a lifestyle, which defends that we should feed in the same way as our past societies. That is, we should eat the same food as hunters and gatherers ate before agriculture appeared.
What does it consist of? In the paleo diet we can eat lean proteins, vegetables, fruits, nuts and seeds. However, it goes against processed foods, sugar, dairy and cereals.
There are more flexible versions of the Paleo diet that allows certain dairy products such as cheese and butter or tubers such as potatoes and sweet potatoes.
Weightloss. Many studies have shown that the paleo diet can favor weight loss. This is because we eat less carbohydrates, more protein and between 300-900 calories less per day.
Other benefits. It helps to reduce the risk of suffering from heart diseases.
Disadvantages. The Paleo diet eliminates some healthy foods such as cereals, legumes and dairy products.
2. The vegan diet
The vegan diet a lifestyle in which no food of animal origin is consumed; either for ethical, environmental or health reasons.
What does it consist of? Veganism is the strictest form of vegetarianism. In addition to eliminating animal foods such as meat, it also eliminates dairy products, eggs and any product that comes from animals such as jelly, honey, Iberian ham, etc.
Weightloss. The vegan diet helps you to lose weight because it is low fat and high in fiber which will help you feel satiated for longer.
Other benefits. It reduces the risk of suffering from heart diseases, type 2 diabetes and premature death. Reducing the consumption of processed meat also reduces the risk of Alzheimer’s disease and dying of a heart attack or cancer.
Disadvantages. Because the vegan diet eliminates the consumption of animal products, you should supplement vitamin B12.
3. Low carbohydrate diets
Low carbohydrate diets have been very famous for decades and consist of an intake between 20 and 150 grams of carbohydrates per day. Its main objective is to force your body to use fats as the main source of energy instead of carbohydrates.
What does it consist of? A large amount of protein and fat is consumed in low-carb diets. However, the intake of hydrates in limited.
Weightloss. Many studies have shown that low carbohydrate diets favor weight loss. In addition, they seem to be very good for losing fat that accumulates in the belly and that can be lodged in the organs.
Other benefits. Low carb diets tend to reduce your appetite so you will reduce calorie intake.
Disadvantages. Not everyone feels good about following a low carbohydrate diet. Some people may experience an increase in «bad» or LDL cholesterol.
4. The Dukan diet
The dukan diet is a diet that consists of losing weight during 4 phases. It is high in protein and low in carbohydrates. These 4 phases are divided into 2 to lose weight and another 2 to maintain. The time between one phase and the other one will depend on the weight you have to lose.
What does it consist of? The phases of weight loss are mainly based on eating a huge amount of protein and a small amount of oat bran. The other phases focus on the consumption of non-starchy vegetables followed by some hydrates and fats. Gradually, protein consumption will be lower to keep you in weight.
Weightloss. In one study, people who followed the Dukan diet consumed 1000 calories and 100 grams of protein a day and lost an average of 15 kg over a period of 8 to 10 weeks.
Disadvantages. It is true that with the Dunkan diet you will lose weight quickly. However, such limited calorie intake tends to cause significant muscle loss. Muscle loss mass and huge calorie restriction will also make your body conserve a lot of energy. The only thing you will get with this is to take back all the weight you had lost. This is known as the famous «rebound effect.»
5. Low fat diet
A low-fat diet restricts fat intake to less than 10% of calories a day. Although it is true that there are studies that reveal that in a long term, this diet will have no effect if you want to lose weight.
What does it consist of? This diet is based on the excessive consumption of vegetables and a very low consumption of animal products. Therefore, it is very high in carbohydrates (around 80%) and, on the contrary, very low in proteins (around 10%).
Other benefits. Some studies claim that they can reduce the onset of heart disease, such as high blood pressure, high cholesterol and markers of inflammation.
Disadvantages. Fat restriction can cause you long-term problems, since fat plays a very important role in the body.
6. The Atkins diet
The Atkins diet is the best-known diet to lose weight because of its low carbohydrate content. The main reason why low carb diets are so effective in losing weight is that they reduce appetite.
What does it consist of? The Atkins diet is divided into 4 phases. The first is the induction phase, in which you have to ingest less than 20 grams of carbohydrates a day for two weeks. The other phases focus on reintroducing those carbohydrates little by little into your diet, until you achieve your target weight.
Other benefits. Many studies have shown that low-carb diets, such as the Atkins diet, reduce the risk factors for some diseases such as blood triglycerides, cholesterol, blood sugar and blood pressure.
Disadvantages. Like other low carbohydrate diets, the Atkins diet is safe and healthy for the vast majority, but it can cause problems in isolated cases.
7. The HCG diet
The HCG diet is an extreme diet with which you will lose weight quickly, about half a kilo a day. HCG (Human Chorionic Gonadotropin) is a hormone whose levels are very high during the first months of pregnancy.
What does it consist of? The diet is divided into three phases. During the first, GCH supplements are taken.
During the second phase, a very low-calorie diet is followed, consuming 500 calories daily, combined with GCH supplements in drops, pills or injections. The weight loss phase goes from 3 to 6 weeks.
Weightloss. There are studies that state that weight loss is due to the fact that it is a hypocaloric diet and is not related to the hormone GCH.
Disadvantages. As with most low-calorie diets, this diet can cause loss of muscles. This diet has many side effects such as headaches, tiredness and depression.
8. The Zone diet
The zone diet is a diet low in sugars in which carbohydrates, proteins and fats are balanced so that you consume from 35 to 45% of hydrates and 30% of both proteins and fats.
What does it consist of? The diet of the area recommends having a balance in each meal. This means, consume 1/3 of protein, 2/3 of hydrates and a pinch of healthy fats. It also limits the excessive consumption of carbohydrates such as those found in bananas, rice or potatoes.
Weightloss. Studies conducted on low sugar diets are quite imprecise. Some people claim that it favors weight loss and reduces appetite and others show that weight loss is very low compared to other diets.
Disadvantages. It limits the consumption of healthy foods like bananas and potatoes.
9. Intermittent fasting
Intermittent fasting consists of periods in which you fast and periods in which you eat. You should know how to do intermittent fasting. Rather than restrict meals, what it does is control them.
Some of the ways of how to do intermittent fasting are:
- The 16/8 method: In this method, the fasting hours are 16, while you can distribute your meals into 8 hours.
- Method 12/12: It consists of having 12 hours and distributing your meals in 12 hours.
- Fasting on alternate days: Consists of fasting two days of the week that are not followed.
Weightloss. Intermittent fasting works well enough to lose weight. With this diet you will lose less muscle than with other diets that restrict calories.
Other benefits. It can reduce inflammation markers, cholesterol levels, triglycerides, and blood sugar levels.
After analyzing the 9 diets to lose weight, we can conclude that there is no perfect diet for everyone. Each diet is suitable for a different group of people, and you should take the one that best suits your preferences.
The best diet for you is the one you can really continue in long term.