The Best Diets for Losing Weight
Before dig deep into this article about how many calories per day to lose weight? We must admit that it is difficult to find a diet that is perfect for everyone, but some provide more benefits than others. For example, one study found that low-carbohydrate dieters lost more weight in a year than low-fat dieters despite eating more food per day.
Another study compared different diets and found that while some were healthier than others. All of them resulted in significant weight loss when followed correctly. Some of the effective diets plan are as follows:
1) Atkins Diet is the world’s most popular weight loss diet. Its popularity was originally due to the low-carbohydrate approach. Which is previously being challenged by a latest study published in The Lancet Journal claiming that this diet may be just as unhealthy as the high-carbohydrate counterpart.
2) Ketogenic Diet is a low-carb, high-fat, protein rich diet that has been used in the treatment of epilepsy for over a century. This diet is also being explored as a weight loss tool and as a way to improve memory and mood.
3) Dukan Diet, a French medical doctor named Pierre Dukan came up with a new weight-loss plan that is still being used today. The concept is simple: cut out all high-carb foods sources, mainly breads and pastas, and eat protein instead. This weight-loss program that alternates phases of unrestricted eating with phases of specific dietary restrictions.
4) Paleo Diet has been trending for quite some time now, and it’s no surprise. This diet cuts out processed foods and grains. Which not only makes your food taste better. However, also cuts down on any negative side effects such as excess weight gain or bloating.
How to Create a Weight Loss Diet That Works for You?
When it comes to weight loss, diet is the number one factor. Diet comes in many forms, but there are two broad categories of diets – low-carb and low-fat.
Low-carb diets are high in protein and fat. While low-fat diets are high in carbs and protein.
The easiest way to create a diet that works for you is by identifying if you have any food allergies or intolerances then adjust your intake accordingly.
When you consume food, your body reacts to that food by releasing hormones and chemicals. This reaction can be either advantageous or detrimental depending on the type of food.
Eating a low-carb meal for instance, will release insulin which in turn will lower your blood sugar levels. On the other hand, eating a high-carb meal will cause an increase in blood sugar levels which consequently leads to insulin production.
Obesity is the medical term for having an excess of body fat. People who are obese may have increased health risks that can lead to diseases. This can affect their physical and mental health. The cause of obesity is usually attributed to an energy imbalance between the calories consumed and the calories burned. It’s important to take care of your diet and exercise regularly to maintain a healthy weight.
The Fastest Ways to Lose Weight
#1 strategy for losing weight is to track your caloric intake. This means tracking how many calories you eat each day, which will make it easier for you to plan meals ahead of time.
Ingredients can have a huge impact on weight loss, so it is important to track the foods you eat. The nutrition label on food packaging can tell you if the food has more than 30% of calories from fat or 10% of calories from saturated fat.
#2 strategy is to drink more water throughout the day. This will help fill you up without adding additional calories. And it does help with weight loss efforts in the long run.
Studies show that people who drink water before meals consume fewer calories during the meal. Water also helps to eliminate waste products and toxins from the body; this suppresses hunger.
So, you might be wonder how many calories per day to lose weight? Let’s say, 3500 calories equivalent to 1 pound of weight.
Thus, in order to lose one pound per day, you need to burn 500 more calories than you consume. Replacing 500 calories with water will help your body feel full and satisfied which can then help you eat less throughout the day.
You have probably heard of the phrase “you are what you eat.” This statement is true because the foods we eat have a direct effect on our weight and health.
#3 last but not least, the most important part that can help with weight loss efforts are adding more fruits and vegetables into your diet. Since they are naturally lower in calories than other foods on the menu might be, but taste just as good!
Having a diet that’s rich in a variety of fruits and vegetables is a great way to lose weight. If you’re eating lots of fruits and vegetables, you could also eat less at other meals because the high water content in fruit and veggie will fill you up more than foods that don’t contain the same amount of water.
