The world is facing Epidemic from obesitya disease that has tripled since 1975. More than 1.9 billion adults age 18 and older have overweight. Among them, more than 650 million are obese. The disorder is usually caused by an increase food consumption high-calorie foods with a high fat content; and for him reduction of physical activity. But it is possible to lose weight in a healthy and sustainable way. Scientific research has shown that be forbidden absolutely some products does not work because the brain you want more of them.
if you want to lose some kilograms, and there is also the determination to adopt it Healthy habits and lasting, according to nutrition experts Cleveland Clinic from the United States, Andrea Dunn, “The best diet is the one that every person can follow. There is no one-size-fits-all diet needspersonalities, lifestyles or food preferences from around the world”.
Fad diets have been around forever, and most of them come and go for one reason: they don’t work in the long term. They produce a reverse effect: the person regains the kilos. Sometimes he even gains more weight than he lost. If you want to lose weight and keep it off, Dunn recommended starting with a science-backed diet plan.
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“The first tip if you want to lose the kilos that have increased during the pandemic is programming,” said the doctor. Marianela Ackerman, member of the obesity group of the Argentine Nutrition Society-. Must schedule meal times and training schedules, plan menus and use the time for healthier cooking. Programming is key they do not depend on the will. Because if we leave everything to arbitrariness, it is more difficult. For example, if a person comes home from work and is tired and finds that they have unwashed vegetables, they are more likely to pick up the phone and order fast food.”
Mediterranean diet
Technically it’s not a diet, the Cleveland Clinic expert explained. – It’s more of a lifestyle. It is based on the typical eating habits of the Mediterranean area Europe. This plan is largely based on Vegetarian food.
To adopt the Mediterranean diet, you should increase your consumption of lots of vegetables and legumes, such as lentils, peas, chickpeas and beans. It is recommended eat fish and shellfish a couple of times a week instead of red meat. Also eat fruit for candy or dried fruit for a snack. Olive oil should be used as the main fat. There are already scientific studies that show this The Mediterranean diet reduces the risk of heart attack and stroke and helps with weight loss.
A moderate protein plan
Although it could also be described as a plan moderate carbohydrates. This plan emphasizes whole grains and products and limit processed foods and added sugar. But allows for more animal protein for the carnivore at heart.
With a moderate protein diet, you need to consider the ratio of carbohydrates to protein and fat, which are the main types of macronutrients in food. 30% of daily calories should come from protein. 30% fat and 40% carbohydrates. This plan has advantages: for many people, a diet with more protein reduces hunger and helps reduce excess weight.
This suggestion is a great option for people who get excited about creating spreadsheets or using an app that allows them to track everything they eat.
DASH diet
It is short for “Dietary Approaches to Stop Hypertension”. It’s a diet that began as a research plan to combat high blood pressure. “This style of eating can also help lower cholesterol and lose weight,” Dunn pointed out.
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The DASH plan breaks down the number of servings a person should eat from each food group. It has already been shown that while the DASH plan helps reduce blood pressure, it is even better at reducing cholesterol levels. This diet is perfect for people who plan meals according to food groups and don’t want to track calories.
volumetric diet
This diet is based on meal volume. It allows you to consume more vegetables, fruits and vegetable products that are high in fiber and water. It was developed by researchers from Pennsylvania State University, i The meals on this diet are designed to keep you feeling full longer and maximize every calorie you eat. Portions of green leafy vegetables and sweet fruits can be doubled, provided that other high-calorie foods are substituted.
This suggestion “is designed so that a person does not feel deprived because they are eating foods that are rich in quantity that will keep them full,” said Stefani Sassos, a registered dietitian at the Good Housekeeping Institute of the United States. are included fresh fruit (unprocessed types), fresh and frozen vegetables, whole grains, such as brown rice, buckwheat, quinoa, barley, beans and legumes, lean fish and skinless chicken and plenty of water.
nordic diet
This plan uses recipes high in seasonal vegetables and fresh fruit. It has been practiced for years in the countries of Northern Europe: Sweden, Norway, Denmark, Iceland and Finland. It is characterized by promoting the consumption of fruits, vegetables, whole grains, forest fruits, legumes, fatty fish and eggs. Also try to reduce the consumption of meat and advises the complete elimination of fatty, processed and sweet foods.
Unlike the Mediterranean diet, olive oil is substituted rapeseed in the Nordic diet, because it’s also extremely low in saturated fat, higher in monounsaturated fat (the good kind) and contains heart-healthy omega-3 fatty acids, Sassos explained. The Nordic diet can help reduce cholesterol, blood pressure and inflammation, in addition to reducing the future risk of cardiovascular disease, while helping to lose weight over time.
Each plan can be adapted to each person and take into account their taste. It is recommended to avoid banning entire food groups. Also avoid diets that promise quick weight loss. It is recommended to consult a nutritionist or a doctor specializing in nutrition.
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