The nutritionists insist much on that the key to a good system is to be “moderate, varied and balanced.” To lose weight, just follow a series of guidelines, and prioritize some foods over others, but most mortals also need a specific menu: a well-regulated one that ensures success.
So that your diet does not limp and you are informed of false myths, we recommend the following book: ‘ My diet no longer limps: The practical guide to healthy acomer 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 to be safe, it cannot be too strict. But, in addition, something must be adapted to our tastes, because if it will not be very easy for us to go over it and end up eating more of the account.
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It is difficult to make a selection of the best (although there are many that are not recommended, there are also many of proven effectiveness), but these three have the backing of prestigious institutions and scientists and a large group of people who have made them successfully.
Your Diet Lounge Diet
The Your Diet Lounge is one of the best diet expert private hospital in the Delhi , well known for its powerful research. The institution’s nutritionists developed a standardised diet that they recommend to patients to lose weight, but also to maintain a healthy diet over time.
To correctly follow the diet you have to practice 30 minutes of intense exercise a day
It is an excellent diet as a maintenance regime, as it is very complete and safe, although it does not allow you to lose weight as fast as other plans. No nutrient is eliminated but, as in the majority of slimming plans, the intake of fruits, vegetables and whole grains prevails.
The goal of the Your Diet Lounge is to help you lose excess weight and find a way to eat that you can keep for life. It focuses on changing your daily routine by adding or breaking habits that can make a difference in your weight, such as eating more fruits and vegetables, not eating while watching TV and exercising for 30 minutes a 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 type scheme of a daily menu, which contains 1,200 calories. At this stage, you focus on lifestyle habits that relate to weight. You learn to adopt five healthy habits, give up five bad ones and incorporate an additional five. This stage can help you see some quick results (a psychological stimulus).
- A skimmed yogurt and a piece of fruit.
- 1/2 cup cooked oatmeal with one of milk and two tablespoons of raisins, 1/4 of mango and a calorie-free drink.
- A pasta salad made with a can of tuna, four cups of cooked pasta, two cups of diced carrot and zucchini and four tablespoons of low-calorie mayonnaise and an orange.
- Quinoa and sweet potato cakes, mixed salad with fat-free dressing and a calorie-free drink.
- A third of a 12-inch cheese pizza.
- A green salad made with half a cup of sliced tomatoes, red onion and mushrooms. And two tablespoons of dressing.
- 1 Arabic bread pizza, 3/4 cup mixed fruits and a calorie-free drink
- Snack between the three meals
- An Apple.
- 1 cup of bell peppers in strips and 2 tablespoons of hummus.
The Mediterranean Diet
The Mediterranean diet is the traditional diet that has greater scientific supporting we all know what it is: 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 component is the practice of exercise. Since it is the diet that was used in our country until not long ago , it is very easy to follow. But we must bear in mind that what we can understand today as “Mediterranean diet” does not always correspond to what scientists understand as such.
New diets always appear, but not all of them are recommended. For one to be effective in losing weight, it cannot be too strict.
The Predimed study conducted in Spain, for example, concluded in an investigation published in ‘ The New England Journal of Medicine ‘ that a Mediterranean diet enriched with nuts and extra virgin olive oil reduces the possibility of dying from an accident by 30% Cardi or vascular .
New research published today in the ‘ International Journal of Epidemiology ‘, however, qualifies the universal goodness of mixing fruits, vegetables, fish, cereals, legumes and olive oil, and adds a forgotten nuance to make this diet truly 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-carotenes and monounsaturated fatty acids that confer cardioprotective properties
This food represents a treasure within this regime and has endured through centuries among regional gastronomic customs giving the dishes a unique flavor and aroma.
Unprocessed, fresh and seasonal foods are the most suitable. It is important to take advantage of seasonal product since, especially in the case of fruits and vegetables, it allows us to consume them at their best, both at the level of nutrient intake and its aroma and flavor.
This could be a daily menu:
- A coffee with milk.
- A slice of bread with olive oil.
- A glass of natural orange juice.
- A piece of fruit.
- Stewed lentils.
- Meatballs with peas and carrot.
- Strawberries with cream.
- Fresh cheese with honey.
- Mixed salad.
- Baked fish with roasted potato.
- A yogurt.
The DASH Diet
The DASH diet responds to the acronym ‘Dietary Approaches to Stop Hypertension’ and, as the name suggests, it was developed by the US National Institute of Health as a specific diet to treat patients with high blood pressure. . Although it was not born as a weight loss diet, it does serve that purpose.
Saturated fats, refined sugars and carbohydrates are virtually banned
It is a very varied diet in which the intake of fruits, vegetables and low-fat dairy is premium . Whole grains, meat, fish and legumes are also consumed, but in a more restricted way. Saturated fats , refined sugars and carbohydrates are virtually banned. The diet is accompanied by a physical activity activity plan and reduces alcohol consumption to a minimum. Since it is a diet especially recommended to treat hypertension, salt is limited to the point where our stews begin to know something.
This could be a daily menu:
- Integral turkey and tomato sandwich.
- An orange.
- Green tea
- Roasted pork tenderloin with brown rice and beans.
- A salad of lettuce.
- Carrot sticks
- Pasta with natural tomato and mussels.
- Jelly without sugar.
4. Flexitarian Diet
The term of this regime refers to those people who base their diet on a vegetarian diet but who occasionally, and for whatever reasons, consume some animal products such as shellfish, fish or birds. Some will think that then everyone enters into this concept, but it is not so. Their dietis based on a green diet and the consumption of animal origin is occasional or exceptional. What defines it is the frequency in this type of food intake.
Emphasizes the consumption of fruits, vegetables, whole grains and vegetable proteins , which supplement those that the 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, in Australia, has presented a slimming program designed only for men and they have named it Workplace POWER, acronym for Preventing Obesity Whitout Eating Like a Rabbit (‘Prevent obesity without eating like a rabbit’). “Many men do not recognize that they are overweight,” explains in ‘The Sidney Morning Herald ‘ one of the creators of the diet, Professor Philip Morgan. “Having a belly does not seem to be a problem when all your partners have one. Being fat has normalized among men because 70% are obese or overweight. ”
These are his main tips:
Breakfast -: Be generous with him and never skip it. Avoid high glycemic foods and ingest protein, which will keep you satiated for longer. Eggs are always a good option.
Food -: Salads and leftovers from what you do for dinner are always a good option. If for any reason you are forced to eat out, try to choose healthy options, such as vegetable sandwiches . Try to always eat fruit and avoid sugary drinks.
Dinner -:Think about the proportions of your food: half must be vegetables, a quarter meat and another carbohydrate.
Always bring food from home to avoid eating too caloric foods typical of fast food establishments and vending machines. Always read the labels of what you are going to eat and consider their calories to avoid exceeding your daily requirements. It is the best way to be sure that you are not gaining weight.
Think before eating. You don’t have to give up the drinks and foods that you like, you just have to educate yourself a little more on your caloric intake and introduce healthier options. Move on. Stand up and walk as much as you can. All steps count if you try to lose weight . Go up the stairs instead of using the elevator, park further and walk. Getting around is the best way to meet your goals as soon as possible.
It was designed by the American National Institute of Health, although this time as a diet to treat cholesterol. Again, experts have considered that it is an ideal diet for all types of profiles, as it is ” very healthy, complete and safe “.
It is a regime with a “ do it yourself ” approach: it is very flexible but requires a great commitment, since it is not as prescribed as other diets. The key to the plan lies in the reduction to the minimum expression of fat consumption , in particular saturated fats (whole dairy, fried, fatty meats …). For the rest, the consumption of whole grains, fruit, vegetables, fish and chicken (without the skin) is premium.