3 Diets For Weight Loss That Do Not Endanger Your Health

3 effective diets for weight loss that do not endanger health

Proper nutrition is crucial to achieving a healthy and balanced weight. In this sense, it is appropriate to follow a varied diet that guarantees a balanced intake of all groups of nutrients. In addition, as a study published in the Journal of Research in Medical Sciences, it is important to reduce your daily caloric intake to lose weight.

In any case, each person’s personal need for nutrition and energy varies with age, lifestyle, and health status. Therefore, although we list the following 3 safe and effective diets for weight loss, it is best to consult your nutritionist or doctor before beginning any new diet or diet so that a professional skilled in the art can help you make nutritional decisions tailored to your needs.

1. Ketogenic diet

Although this diet has raised quite controversial topics in the past, it is still considered one of the best options for losing weight. In fact, the effectiveness of a ketogenic diet can also be found in scientific studies, and the above statement is supported by, among other things, a study published in the U.S. International Journal of Environmental Research and Public Health.

The mechanism of this diet is simple: reduce carbohydrates to a minimum. It is therefore a diet that does not limit the amount of food, only the number of food groups. It is this fact that the amount of food in a ketogenic diet is not limited that also improves its success rate.

The difficulty of following a ketogenic diet lies in its first weeks, when many may suffer from mild withdrawal symptoms, which often occur when you stop taking sugar. But if the content of the diet is well planned, with the disappearance of sugar dependence, compliance with the diet will also become much simpler.

A ketogenic diet is a completely healthy diet in both the medium and long term, as long as the recommended daily amount of protein does not exceed 0.8 grams per kilogram of body weight. In addition, there are a few variations in the diet that make it even easier to follow, such as limiting carbohydrates to a certain time of day.

2. Periodic fasting

Periodic fasting, as the name implies, consists of alternating long fasting periods (at least 16 hours) with other periods in which food intake is permitted. According to an assessment published in the U.S. Annual Review of Nutrition, this is a healthy diet in both the medium and long term, as it promotes weight loss and can also improve the health of your metabolism.

The success rate of this diet has been shown to be high due to the hormonal system that regulates the hormone that regulates appetite (ghrelin) soon after waking up. Drinking coffee on an empty stomach has proven to be a useful strategy in this fasting as it brings a feeling of satiety and improves the length of the fasting time.

Intermittent fasting can also be combined with ketogenic diet or carbohydrate restriction at a given time of day to maximize positive results. Periodic fasting includes several different modes of operation, the least restrictive and best of which is 16: 8 fasting (16 hours of fasting and 8 hours without fasting), where breakfast and dinner are completely omitted. Other more aggressive methods include fasting throughout the day (24 hours) every two or three days.

3. The Atlantic diet

This is a variation on the Mediterranean diet that specifically emphasizes the use of fish instead of meat, as shown by the data provided in a study published in the BMC Public Health magazine. This diet does not use bread as a necessary supplement or wine as a “heart-healthy” drink.

The Atlantic diet is a common diet both in Finland and in the other Nordic countries, and it guarantees an adequate vitamin D content due to the high consumption of fatty fish and dairy products. Vegetables are essential elements for this diet, while carbohydrates do not serve as the basis of the food pyramid. The fats used are mainly oils, nuts, almonds and seeds, although recently soft fats derived from avocados have also proven to be a useful supplement in this diet.

Like the ketogenic diet, it is helpful to combine the Atlantic diet with intermittent fasting to improve weight loss results. It is a heart-healthy diet in itself. Ensuring a comprehensive range of both fruit and vegetables and varying the species of fish is paramount. In addition, this diet specifically prioritizes fatty fish (e.g., salmon, vendace, herring, and whitefish) over low-fat white fish (e.g., pike, cod, flounder, and perch).

3 diets found to be effective for weight loss: which of these options is the best?

Of the three diets (and fasting) mentioned above, adherence to a ketogenic diet is likely to be the most difficult. In Finland, for example, the consumption of bread, potatoes and rice as well as many other carbohydrates as food supplements is very common. Therefore, limiting carbohydrate intake may initially cause some restriction to slip or even abandon the diet. In addition, during the first few days, many may experience certain periods of fatigue due to the fact that the body is not accustomed to lower than normal levels of carbohydrates. As the body becomes accustomed to ketosis (a metabolic condition in which blood levels of ketones increase), fatigue also disappears.

Therefore, the latter Atlantic diet is probably the most practical and comfortable of the options. It is very similar to the Mediterranean diet, except for the increased consumption of fish and the fact that it does not prioritize cereal products in the diet. In addition, the Atlantic diet helps to significantly reduce alcohol consumption, which in turn has proven to be more than a proven strategy when we want to lose weight.

The effectiveness of weight loss is further enhanced if intermittent fasting is added to the diet. While a full 24-hour fast may be mildly aggressive for those who are not accustomed to fasting, skipping breakfast alone is a helpful way to increase the effectiveness of weight loss.

These 3 diets for weight loss mentioned above are proven to be effective methods that do not endanger your health like many of today’s popular “miracle diets”. However, it is important that before trying any method, consult your nutritionist or doctor so that he or she can help you build a more balanced and healthier diet that is right for your needs.