Everyone who has tried various diets to lose weight we know that they are not always effective and those that are fashionable and everyone uses for a certain time often do not provide the nutrients that demand a balanced diet which makes us inevitably fail.
But this does not mean that all diets are doomed to fail because we can account for some that are effective and combine essential nutrient supply effectively and consistently.
Let’s look at some of those sustainable diets that are an assured success.
Most of the ingredients that make up the Mediterranean diet integrate the list of “superfoods” at the same time. Olive oil, tomatoes, garlic, fish, lemon …
Many doctors now suggest that they follow this diet to their patients, but not only nutritionists but also cardiologists, because in addition to being an effective diet for weight loss, it is recommended for its incredible weight loss benefits.
The healthy vitamins and fats that are ingested with the Mediterranean diet will allow you to burn calories and incorporate complete nutrients.
In fact this diet arose because of the need to eat in a healthy way.
This diet also called “Cretan Diet” comes from the healthy eating of Cretans who consume particularly foods rich in vitamin C and E.
These foods contain antioxidants that favor the life expectancy of Western countries, where food has led us to increase rates of heart disease.
2) Miami or South Beach
This program was created by American cardiologist Arthur Agatston of Miami (hence its name) who published in his book a way of losing weight that is to optimize the quality of life.
With the Miami diet, Dr. Agatston believes that it would be well worth eating better, rather than eating too much and that excessive consumption of “harmful sugars” such as are absorbed very quickly by the body and found in foods with high index glycemic, creates insulin resistance; a problem generated by not being able to properly metabolize lipids and carbohydrates.
This method for weight loss is closely related to the choice of food. It is necessary to select good sugars and suppress bad foods.
3) Low carbohydrate
The amount of carbohydrates we eat is closely linked to the insulin levels they generate. So reducing the amount of carbohydrates can be a healthy way to lose weight.
To get the full effect of a low carbohydrate diet it is necessary to consume only 10% of the total food intake and the remaining percentage should be spread over 60% healthy fats and 30% protein.
We should not confuse fats with noxious fats but instead find healthy fats in eggs, fish and shellfish; which also contain other nutrients essential for the proper functioning of the organism.
The Dietary Approaches to Stop Hypertension Diet, or commonly called the DASH Diet, has a positive impact on heart health.
Those who have tried this diet have been able to level their blood pressure indices in just two weeks. It should be clarified that this diet should be followed under medical supervision and reducing the amount of sodium that are consumed so that blood increases the blood flow in the body; a perfect combination to level blood pressure.
This increased blood flow will give you more energy and at the same time help you process food better to make the most of it. If we consider that the average person consumes 3,500 mg of sodium a day and that the DASH diet stimulates a consumption of 1500 mg or 2300 mg according to the program that follows, take into account the difference that exists in the consumption of salt.
As its name indicates in English, this type requires good brain function prevails and takes the best ingredients to stimulate the cognitive functions of two diets tested as effective as the Mediterranean and the DASH diet.
Foods that are emphasized are green leafy vegetables, berries, beans, seeds, blue fish, poultry, red wine and olive oil. But beyond focusing on these particular foods, this diet aims to avoid or directly suppress foods like red meats, butter or margarine, cheeses, sweets of all kinds, fried foods and fast food.
Martha Clare Morris, is the nutritionist who developed this diet that aims to prevent or delay neurodegenerative damage.
A study conducted by Rush University Medical Center conducted a test on 923 people over four years at which 144 of these participants had developed Alzheimer’s.
The longer they had followed the parameters indicated by this diet some of the participants less likely to develop the disease. Even those who made small changes without becoming drastic or resembling a diet, reduced the risk by 35%. Those who followed closely the diet managed to reduce the risk by 53%.
Another study developed years earlier in the United States found that people who consumed at least two servings of vegetables a day had a slower cognitive decline than those who did not. Other animal studies have shown that intake of berries and seeds promotes memory performance while a single weekly intake of fish can also help prevent Alzheimer’s.
6) Diet 5: 2.
The 5: 2 diet also known as “2 day regimen” consists of intermittent fasting and has become very popular, as well as effective thanks to British physician and journalist Michael Mosley.
It is called this way because five days a week develop with a normal diet while the remaining two days are restricted calories not exceeding 500 or 600 a day.
This diet is more than anything a model of food before a diet and there are no conditions as to what foods to eat but rather when to eat.
Many people find this much simpler to sustain than a traditional calorie-restricted regimen.
You can choose any day of the week for fasting as long as there is at least one day of not fasting between the two.
A common way to plan the week is to do two days of fasting on Mondays and Thursdays, with two or three small meals and then eat normally the rest of the week.
It is important to note that “eating normally” does not mean taking it literally and eating anything, because if we engage in junk food during these days you probably will not lose any weight.
Some studies on this intermittent fasting diet argue that they reduce insulin levels and others point out that weight loss is similar to a calorie restricted diet.
A variant of the diet is 4: 3, which also helps reduce insulin resistance but also contributes to people who have asthma, seasonal allergies, cardiac arrhythmias and even the annoying hot flashes of menopause.
7) Flat belly
This diet mainly aims to reduce waist sizes and is effective to flatten the belly. According to this diet you can lower six kilos during the first month and reduce volume in the abdominal area.
A large portion of excess weight in your body is located in the abdomen belly area, along with inflammation. The idea is that during the first days of the diet you get rid of this inflammation by drinking large amounts of water and making intakes for no more than 1200 calories a day.
After this initial phase in which you have reduced a large part of the abdomen, the diet varies to ingest foods with high concentrations of monounsaturated fats where foods such as nuts and olive oil are included.
Although red meats can be consumed, the diet mostly suggests consuming fish and shellfish as well as good amounts of fruit vegetables and grains that are welcome and ensure the success of the diet.
The Therapeutic Lifestyle Changes (TLC) program is divided into two levels that you must choose how to combine. First, if you need to reduce cholesterol your goal is to ingest up to 2500 calories a day for men and 1800 for women; but you also need to lose weight then the calories will be 1600 for men and 1200 for women.
The diet is particularly focused on reducing the amount of fat that is ingested to only 7% within the daily calories. This means less dairy and less red meat.
Large amounts of fruits and vegetables should be incorporated to compensate for protein or to consume low-fat meats such as fish or lean meats of poultry.
Meats should not exceed 200 g per day, should incorporate up to four servings of fruits and three to five servings of vegetables. It may also include cereals, pasta, rice and grains.
The French physician Pierre Dukan designed this diet in the 1970s consisting of four parts.
The attack phase consists of almost 100% unlimited lean protein foods.
Proteins have the particularity that they accelerate the metabolism and generate a rapid loss of weight, in addition that give satiety and significantly decrease the appetite.
In the following phases there are no strictly prohibited foods but proteins that were already consumed are added vegetables rich in protein.
In Poland, researchers evaluated 51 women who used this diet for 10 weeks and eventually found that they all lost an average of about 15 kg with a regular intake of 1000 calories a day and 100 g protein.
In fact, several studies have shown that diets high in protein and low in carbohydrates are the most effective.
10) 3 days.
This 3-day diet is also known as the “heart diet” because it is a diet that is subjected to people who have to undergo heart surgery.
It is a very strict diet that should not exceed three days as it limits the consumption of calories to a very low level.
After these three days, people usually lose about four pounds, but it is important to know that it is very rigorous and they include breakfast only a slice of toast and half a grapefruit, as well as a small amount of lean roast meat like chicken or fish at every main meal.
If you are looking for a way to lose weight quickly, the 3-day-diet (remember that you can not beat that time) is a valid option, as long as you keep in mind the high level of demand.
We have seen diets of all kinds and color, as they say. All of them are effective and give good results as long as we follow the parameters indicated.
It is important to respect the amount of intake suggested as well as the amount of food and the amount of time each of these diets should be followed.
Each one take into account their needs and their ability to sustain each diet and take what seems most appropriate to their possibilities.
Do you know anyone who wants to lose weight fast and will benefit from these diets? You can suggest some of these diets that have mostly been tried and designed by doctors and nutritionists.