We're obsessed with slim waistlines and shaped bodies. On the contrary, we know these are the beauty standards and shouldn't be followed mindlessly!!
That dress in the showroom or our doctors push us towards losing some pounds every time, right? But the real deal is how to kickstart my process of weight loss first.
To shred some pounds, we must know our body correctly so that changes in daily diet would not affect us severely. That's why, before jumping into a random diet plan recommended by some self-claimed fitness trainers or your gym freak friends, go for a diet suggested by a certified nutrition coach or doctor.
Here are some of your most popular and proven diet plans for weight loss.
Mediterranean Diet
There are no specific rules for eating this type of diet. However, this diet style is considered one of the standard diets to prevent weight gain. According to a report of Insider Reviews, this diet includes typical cooking styles of the regions. The diet mainly consists of:
Fruits and vegetables.
Whole grains.
Fish.
Nuts and lentils.
Olive oils for heart-healthy fats.
The speciality of this type of diet is the richness of fibre and balance of healthy fats, which will help you to fulfil your body vitals. Less sugar and reducing the habit of overeating are other factors that improve weight loss management. With the Mediterranean diet, you can beat heart disease, type 2 diabetes and stroke.
DASH Diet
Like Mediterranean diets, DASH (dietary to stop hypertension) encourages the consumption of plenty of fruits, vegetables, whole grains and lean meats to promote weight loss.
It includes specific servings of different food groups to limit the calorie intake. We've given some examples of these serving processes:
Six servings of vegetables.
Six servings of fruits.
Eight servings of carbohydrates like whole grains.
Three servings of low-fat dairy products.
Three servings or fewer lean meats.
DASH also controls the salt intake of up to 2300 mg of Sodium daily. Similar to the advice f your fitness trainer, DASH keeps you away from red meat consumption and other fatty foods. Hence, hypertension and cardiac issues can be prevented by DASH dieting.
Low-carb Diet
This type of diet is the most familiar to aspiring people who want to start dieting. Most popular diets like the Atkins diet, ketogenic diet and even paleo diet come under the umbrella term of a low-carb diet. But, each type of diets is different than others.
Low-carb diets increase your appetite, improve metabolism and conserve muscle mass. These diets are high in protein and sometimes include higher fat contents also. Therefore, fatty acids can be used as a source of your energy. These fatty acid molecules convert into ketones with the process of ketosis.
Research has suggested that diets can reduce cholesterol and blood pressure. Especially in low-fat diets, the weight loss would be more effortless. To lose belly fat, consult your nutrition coach and get into the most suitable low-carb diet.
Intermittent Fasting
You might have heard of intermittent fasting if you're not new to fitness and diet. From youtube videos to health blogs, intermittent fasting has created its place everywhere.
It cycles between the time of fasting and eating. This is about something other than the eating strategy but the calories we intake in a specific time gap. The hardest part of the diet is fasting for the rest of the day.
The fasting princesses can be followed in different approaches, such as;
5:2 diet
In this method, you intake 500-600 calories daily, which should not be consecutive days. So, the rest 5 days will be free from any restriction.
16/8 method
The 16/8 technique is a nutritional regimen that involves skipping breakfast and restricting your eating period during the day to an eight-hour window. As a result, the remaining 16 hours of each day are spent fasting.
The warrior method
This diet is hard to follow as it suggests you eat raw fruits and vegetables in the daytime and a huge meal at night.
Eat-stop-eat method
The eat-stop-eat technique is intermittent fasting, in which people fast for 24 hours once or twice a week. This method entails avoiding all calorie consumption during fasting and returning to typical eating patterns on non-fasting days.
Wrapping up
Now, say goodbye to the fad diets and embrace the right ones. A proper diet can make you feel healthier, happier, and more confident. Deciding to embark on a transformative weight loss journey takes work. Guidance from fitness trainers and professional dieticians is needed.
With the right combination of nutritious meals and expert guidance, we ensure you stay motivated and on track throughout your fitness expedition. Our ACSM trainer, Debjit Das, would recommend customised diet plans for weight loss.
FAQ
How can I lose 20 kgs without dieting?
Losing 20 kgs without dieting requires lifestyle changes. Incorporate regular exercise, control portion sizes, choose nutrient-dense foods, hydrate well, limit sugary and processed items, ensure adequate sleep, manage stress, and be patient. Focus on healthier habits for sustainable results and consult a healthcare professional.
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