The six most effective diets for healthy weight loss and weight loss
Summer is approaching and you want to show off your little body at the pool or at the beach. These are the diets you can best achieve this with
It is a classic when diets begin and there is no specialist who does not point it out. Nutritionists insist that the key to a good diet is that it is “moderate, varied and balanced”. To lose weight, it is enough to follow a series of instructions, and to favor certain foods over others, but most mortals also need a specific menu: a well-regulated menu that ensures success.
So that your diet does not limp and that you are informed of false myths, we recommend the following book: ‘My diet no longer limps: The practical guide to healthy eating without complications’. New diets appear every year, but not all of them are recommended. In general, for a diet to be effective in losing weight, but also safe, it should not be too strict. But, in addition, something must be adapted to our tastes, otherwise it will be very easy for us to go beyond it and end up eating more than we should.
It is difficult to make a selection of the best (although there are many that are not recommended, there are also many with proven effectiveness), but these three have the support of prestigious institutions and scientists. and a large group of people who have successfully worn them. .
1. The Mayo Clinic Diet
The Mayo Clinic is one of the most prestigious private hospital corporations in the world, well known for its powerful research. The establishment’s nutritionists have developed a standardized diet that they recommend to patients to lose weight, but also to maintain a healthy diet over time.
To follow the diet correctly, you must practice 30 minutes of intense exercise a day.
It is an excellent diet as a maintenance diet because it is very complete and safe, although it does not allow you to lose weight as quickly as other diets. No nutrients are eliminated but, as with most weight loss plans, the consumption of fruits, vegetables and whole grains prevails.
The goal of the Mayo Clinic diet is to help you lose weight and find a way to eat that you can maintain for a lifetime. It focuses on changing your daily routine by adding or removing habits that can make a difference to your weight, such as eating more fruits and vegetables, not eating while watching TV, and exercising for 30 minutes per day.
In the initial phase of the diet, which lasts two weeks, you can lose between 2.7 and 4.5 kilos. This is a typical outline of a daily menu, which contains 1200 calories. At this point, you are focusing on weight-related lifestyle habits. You learn to adopt five healthy habits, to give up five bad ones and to integrate five others. This step can help you see quick results (a psychological lift).
- Skimmed yogurt and a piece of fruit.
- 1/2 cup of rolled oats cooked with one of milk and two tablespoons of raisins, 1/4 of mango and a drink without calories.
A pasta salad made with a can of tuna, four cups of cooked pasta, two cups of diced carrots and zucchini, four tablespoons of low-calorie mayonnaise, and an orange.
Quinoa and sweet potato pies, tossed salad with fat-free dressing and calorie-free drink.
- One third of a 12 inch cheese pizza.
- A green salad made with half a cup of sliced tomato, red onion and mushrooms. And two tablespoons of vinaigrette.
- 1 pita pizza, 3/4 cup mixed fruit and a calorie-free drink
Snack between the three meals
- An Apple.
- 1 cup of bell peppers in strips and 2 tablespoons of hummus.
2. The Mediterranean Diet
The Mediterranean diet is the traditional diet with the greatest scientific support and we all know what it consists of: a high consumption of fruits, vegetables, fish, whole grains, legumes and olive oil, and low in red meat, sugars and saturated fats. But, in addition, an important element is the practice of exercise. Since this is the diet that was used in our country until not so long ago, it is very easy to follow. But we must keep in mind that what we can hear today as the “Mediterranean diet” does not always correspond to what scientists understand as such.
New diets are always appearing, but not all of them are recommended. For one to be effective for weight loss, it cannot be too strict.
The Predimed study carried out in Spain, for example, concluded in a survey published in ‘The New England Journal of Medicine’ that a Mediterranean diet enriched with nuts and extra virgin olive oil reduced the possibility of dying by 30%. of a cardiovascular accident. New research published today in the International Journal of Epidemiology, however, nuances the universal goodness of mixing fruits, vegetables, fish, grains, legumes and olive oil, and adds a forgotten nuance for this scheme to be really effective: have money or belong to the upper class.
Use olive oil. It is the most used oil in Mediterranean cuisine. It is a food rich in vitamin E, beta-carotene and monounsaturated fatty acids which give it cardioprotective properties. This food represents a treasure in this diet and has passed through the centuries among regional gastronomic customs, giving dishes a unique flavor and aroma.
Minimally processed, fresh and seasonal foods are best. It is important to take advantage of seasonal products because, especially in the case of fruits and vegetables, it allows us to consume them at their best, both in terms of nutrient supply and because of their aroma and flavor.
This could be a menu of the day:
- A coffee with milk.
- A slice of bread with olive oil.
- A glass of fresh orange juice.
- Stewed lentils.
- Meatballs with peas and carrots.
- Strawberries with cream.
- Mixed salad.
- Baked fish with baked potato.
- with yogurt
3. The DASH diet
The DASH diet goes by the acronym “Dietary Approaches to Stop Hypertension” and, as its name suggests, it was developed by the US National Institute of Health as a diet specific food to treat patients with high blood pressure. pressure. . Although it was not born as a weight loss diet, it serves that purpose.
Saturated fats, refined sugars and carbohydrates are practically forbidden
It is a very varied diet in which the intake of fruits, vegetables and low-fat dairy products predominates. Whole grains, meat, fish and legumes are also consumed, but to a lesser extent. Saturated fats, refined sugars and carbohydrates are practically forbidden. The diet comes with a physical activity plan and keeps alcohol consumption to a minimum. Since this is a diet particularly recommended for treating hypertension, salt is limited to the point where our stews start to taste something.
This could be a menu of the day:
- Complete turkey and tomato sandwich.
- A green tea.
- Grilled pork loin with brown rice and beans.
- A lettuce salad.
- Pasta with natural tomato and mussels.
- Sugar-free gelatin.
The term this diet refers to people who base their diet on a vegetarian diet but occasionally consume, and for whatever reason, certain animal products such as shellfish, fish or poultry. Some will think that everyone falls under this concept, but that is not the case. Their diet is based on green food and consumption of animal origin is occasional or exceptional. What defines it is the frequency of this type of food intake.
It emphasizes the consumption of fruits, vegetables, whole grains and vegetable proteins, which replace those that meat would provide, although the diet also allows the consumption of eggs and dairy products. Meat as such is only added in very small quantities as an ingredient in pasta dishes or salads.
The University of Newcastle, Australia, presented a slimming program intended only for men and dubbed it Workplace POWER, an acronym for Preventing Obesity Whitout Eating Like a Rabbit (“Preventing obesity without eating like a rabbit”). “Many men don’t recognize that they are overweight,” one of the diet’s creators, Professor Philip Morgan, told ‘The Sidney Morning Herald’. “Having a belly doesn’t seem like a problem when all your colleagues have one. Being fat has become normalized among men as 70% are obese or overweight.”
Here are his top tips:
- Breakfast. Be generous with it and never skip it. Avoid foods with a high glycemic index and eat protein, which will keep you full longer. Eggs are always a good option.
- Food. Salads and leftovers from whatever you make for dinner are always a good option. If for some reason you must eat out, try to choose healthy options, such as vegetable sandwiches. Try to always eat fruit and avoid sugary drinks.
- Having dinner. Think about the proportions of your food: half should be vegetables, a quarter meat and a quarter carbohydrates.
Always bring food from home to avoid eating high calorie foods from fast food outlets and vending machines. Always read the labels of what you’re going to eat and keep track of its calories so you don’t exceed your daily needs. It’s the best way to make sure you don’t gain weight. Think before you eat. You don’t have to give up the drinks and foods you love, just cut back on the higher calorie intake and introduce healthier options. Pass. Get up and walk as much as you can. Every step counts if you’re trying to lose weight. Take the stairs instead of the elevator, park further and walk. Moving is the best way to achieve your goals as quickly as possible.
It was designed by the US National Institute of Health, albeit this time as a diet to treat cholesterol. Again, experts have considered this to be an ideal diet for all profile types, as it is “very healthy, complete and safe”. It is a diet with a “do it yourself” approach: it is very flexible but requires a great commitment, since it is not as programmed as other diets. The key to the diet lies in minimizing the consumption of fats, especially saturated fats (whole dairy products, fried foods, fatty meats, etc.). For the rest, the consumption of whole grains, fruits, vegetables, fish and chicken (without the skin) prevails.