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We’re going to show you which are the best diets to lose weight according to the most current scientific evidence, while also managing to provide quality nutrients.
When it comes to losing weight, it is important to plan a healthy diet that is adequate in terms of essential nutrients. Otherwise, physical disabilities may be experienced that may impair the proper functioning of the body, thus causing deformities in the medium term.
Before we begin, it is important to emphasize that if there is any doubt, before starting a diet that could be dangerous, It is best to consult a professionalIn this way, a type of diet adapted to each individual case can be implemented, ensuring that the essential needs are met for each individual.
healthy diet to lose weight
Next we’re going to show you what are the best healthy diets to lose weight, however, do not forget that when the aim is to improve the state of the body composition, then constant physical exercise will also be decisive. And above all, power work should be encouraged.
1- Low carbohydrate diet
A low-carbohydrate diet has been shown to be particularly effective for weight loss in people who have developed diabetes or any type of metabolic disorder. In these cases, insulin sensitivity can be progressively recovered, managing to mobilize fat to produce energy. Now, the process can be slow.
to position properly A low-carbohydrate diet should meet protein requirements And get the rest of the daily calories through fat intake. Certain foods containing carbohydrates may be offered, but The total amount of these nutrients should not exceed 50 grams per day. In the most flexible version. Of course, to avoid spikes in blood sugar that affect metabolism, they have to be of the complex kind in origin.
One of the healthiest diets suitable for weight loss is the Atlantic diet. It has the uniqueness of guaranteeing a good supply of protein through foods of animal origin present in the daily routine. Furthermore, vegetables are a constant in these types of guidelines, giving priority to seasonal ones above all.
For high carbohydrate foods, The emphasis will be on tubes and legumes. They contain a sufficient amount of fiber, so they are able to increase the feeling of satiety. Thanks to this, good adherence is achieved in the medium term, and a slightly hypocaloric diet can be started without worrying problems.
3- Intermittent Fasting
Intermittent fasting is not a diet, but a dietary protocol. However, we include it in this list because it is useful, healthy and efficient in many respects to lose weight. According to research published in the journal canadian family doctor canadian family doctorThis is a mechanism that manages to stimulate the oxidation of fats, reducing insulin resistance.
Although, There are different types of intermittent fasting and not all are suitable for everyone. Context and routines have to be studied in order to design a protocol that is appropriately adjusted and that does not produce adverse effects. For example, It is not recommended to perform resistance or high-intensity exercise during periods of fasting.Because there may be an increased risk of injury.
In any case, as a general rule, it is recommended to start with a short fast of 16 hours. Gradually it could be increased. Of course, it will be important to ensure that all nutritional needs are met. Otherwise, pathology may develop over the years.
plan healthy diet to lose weight
When it comes to losing weight, it will be important to establish a calorie deficit, but also maintain a healthy diet. In this sense, any of the ones we mentioned can be useful, although adaptations will have to be made based on individual needs. On the other hand, Combining this good diet with a pattern of intense exercise will be crucial.
To conclude, note that Being overweight isn’t always due to bad habits, There may be genetic problems behind this. In these cases, more complex interventions have to be considered, even pharmacological in some extreme situations. However, if there is no improvement with a change in routine, it is advisable to consult a specialist.
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