Science says: 5 really healthy diets for weight loss

The key to success is not to eliminate food, but to limit its consumption.

Almost all diets are designed to “eliminate” some product from our diet diet daily, or severely limit. However, not all children are like that. Or, at least, not all protocols feed they are like that And there are diets or ways of eating that help us maintain a healthy weight while being healthy.

The five best healthy diets

1. Mediterranean diet

This diet is one of the most recognized. Those of this type promote the consumption of fresh food, mainly vegetables, and in season. They also recommend the consumption of healthy fats, such as olive oil.

Another of the foundations of the Mediterranean diet is reducing meat consumption and increasing physical activity. In addition, we will need to eliminate ultra-processed foods, saturated fats and pre-cooked foods from our lives. In short, more vegetables, more physical activity, less meat and more fresh food.

2. Paleo diet

Paleolithic diet is one of the most famous and admired by many. It consists of an adaptation of a very specific diet that was made in the Paleolithic (there were different diets and this diet would be an adaptation of one of them).

The basis is to feed on the basis of food, not products. Basically, it’s a diet that promotes the consumption of lean protein – although recent research has shown that carbohydrates like potatoes could be very important in this diet – mostly coming from meat and fish.

In addition, you will get carbohydrates through fruits and vegetables, you should consume seeds and nuts. What people following this diet usually do not consume are legumes, dairy products or grains. In any case, it is not a diet where you have to eat only meat: vegetables and fruits are basic.

In addition, physical activity is promoted again because if they had something in the Paleolithic, it was movement and activity with their own body.

3. DASH diet

It is probably the least known diet of all. This is because the DASH diet has not traditionally been a weight loss eating style. In fact, it is a feeding protocol designed to treat hypertension.

However, evidence has revealed that it can also be effective in controlling our weight. This is because of the ingredients on which it is based. To begin with, the idea is that our diet consists of legumes, fruits, vegetables, whole grains, dairy products – in this case skim – and lean fish and poultry.

But apart from that, he asks us to avoid ultra-processed foods, saturated fats and refined sugars. We should also cut back on red meat and saturated fat. Protein in this diet would have to come from legumes and other plant sources, along with white meat.

4. Diet Real food

This is a great way to eat to help us maintain a healthy weight and eat as healthy as possible.

The idea is very simple – and at the same time complicated to implement because it implies a strong change in eating habits – which is to eat real food and move away from ultra-processed products.

In addition, it means committing to a long-term lifestyle change. That is, it has no start and end date, but it is a way of eating until the end of life. Yes, it is effective. In the long run, this is probably the best way to maintain a healthy and stable weight.

We will have to base our diet on vegetables, fruit, legumes, flour, whole grains, seeds and nuts. At the same time, we will avoid ultra-processed food, we will reduce added sugars as much as possible, we will opt for olive oil and we will eliminate alcohol from our lifestyle. We will also increase physical activity.

This lifestyle also encourages us to cook more at home and get back to eating real food, moving away from pre-cooked food, fast food, snacks, soft drinks, etc.

5. Occasional fasting

It is not always well planned and not always suitable for everyone. Therefore, we will have to make sure of both things if we start trying.

In this case, we would talk more about the feeding protocol than about the diet. That is, a way of considering how we consume food. The idea is to eat fewer meals a day and focus on a limited number of hours. In this way, it will be more difficult for us to go over calories, and in addition, it will help to regulate our sensitivity to insulin, thanks to those hours of fasting.

There are different intermittent fasting plans that we can follow, and the one we choose will depend on our lifestyle or needs. 8/16 is used the most (we eat all meals at eight o’clock, and fast at 4 p.m.). However, there are others such as 12/12, 4/20 or the 24-hour fast.

With information from El Cordilleran.

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