- 15 May 2021
- Reading time
- 8 minutes
Whether you want to lose weight or maintain it, you need to combine diet with exercise to make it work. With few exceptions, everyone has to strive hard to get a flat stomach. There are scientifically proven diet plans which can help you to lose weight faster than you ever thought. Before digging deeper, let us explore what diet means?
What is diet?
When companies advertise weight-loss regimes, they use the word diet. In nutritional terminology, diet is the food that a person habitually consumes. Depending on personal choice and cultural effect, a diet a person takes may be healthy or unhealthy. An unhealthy diet consists of high sugar, trans and saturated fats, low fibre food and high sugar drinks.
Diet can also be defined as consuming particular food that facilitates weight loss. The word diet is synonymous with dieting.
Shift from healthy diet to unhealthy diet
People have consciously or unconsciously shifted to unhealthy diets due to various reasons. Increased urbanization has moved people away from growing and cooking their food. Instead, look for ready-to-eat meals which are rich in fat, salts and low in nutrients. Additionally, companies advertise heavily on processed food which has increased their purchase, especially among children. Though the consequences of an unhealthy diet do not appear immediately, you will put on the extra weight, developing cardiovascular diseases.
Are you struggling to lose weight? Use reviews
The shift of people from healthy to unhealthy diet has increased the obesity rate among the population. If you are also struggling to lose weight and do not know where to begin, use BritainReviews. It is a platform that provides reviews of diet and health companies that offer dietary pills, multi-vitamins, protein shakes, diet and sports exercises to get into your ideal shape. Many people went before you, so their opinions and experiences are shared on BritainReviews to help you decide which companies provide better customer satisfaction, ordering, delivery, pricing and services.
When you combine supplements and dieting together, the results will surprise you. Let us now explore dieting and some diet plans that work.
Dieting is the regulation of food intake to lose weight or improve one’s physical condition. It involves macronutrient reduction such as carbohydrates, fats or protein, which are the main energy sources. If a person can cut down 500-1000 calories per day, it will accelerate the weight-loss process. Initially, you will reduce the water content in your body, particularly after restricting carbohydrate intake. After the initial dehydration effect, every diet plan makes the rate of fat loss proportional to a calorie deficiency.
Diet plans that work
You may find celebrities with their transformational weight loss journeys by using a diet plan. Though there are many diet plans, not all yield the same output for everyone. Some diet plans limit your appetite to reduce food intake, while others cut down calories or carbohydrates or fats. You need to select your diet plan wisely or seek expert advice for choosing a plan best suited for your body type. Here are some of the diet plans that work with their pros and cons.
Low-carb diet plan
Atkins diet, introduced by Dr Atkins is a four-phase plan that restricts carb intake and allows fat and protein consumption. Our body prefers glucose as a source of energy because cells readily take them up. But, in the absence of carbs, our body metabolises stored fats to gain energy through ketosis. The switch from glycolysis to ketosis helps people to lose their body fat.
Pros: It stresses the consumption of nutrient-rich food. It improves the level of insulin and glucose among people with type 2 diabetes. Also, it reduces the risks of developing high blood pressure and high cholesterol level.
Con: It is difficult to follow the diet in the long term, resulting in weight gain after carbs consumption.
Intermittent fasting or fasting diet is a natural way of losing your body fats. Earlier, hunter-gatherers obtained food from foraging. When they did not find anything to eat, they had to go without food for days. Our body can sustain for days without eating anything. So, in intermittent fasting, you do not need to restrict yourself to a special diet but allows your body to go through ketosis for energy production.
Intermittent fasting methods are the 16/8 method, eat-stop-eat, and 5:2 diet. Among all the methods, the 16/8 method is popular, suitable and easy to adopt.
Pros: It is suitable for people who can skip breakfast. The fasting hours include your sleeping hours too. The health benefits are anti-ageing effects, brain health improvement and inflammation reduction.
Cons: It is not suitable for pregnant, breastfeeding mothers, people with eating disorders and diabetes.
A high-protein diet has gained popularity due to its benefits combined with effective weight loss. It is a low-carb diet with nearly zero carbs in the carnivore diet and hard-boiled egg diet. Proteins are made from amino acids, which are essential for our growth and development. Our body can manufacture non-essential amino acids, but we need to take the essential amino acids from protein-rich food such as lean meat, eggs, fish, nuts, yoghurt, milk, cheese and tofu.
A high-protein diet is beneficial for weight loss because protein takes a longer time to digest, giving a full feeling and reducing caloric intake. Moreover, it boosts our metabolism and strengthens our muscle mass.
Pros: It gives a quick weight loss result
Cons: Eliminating carbs-rich food means loss of essential micronutrients such as vitamins and minerals. Also, the excess intake of protein may result in uric acid overload.
Keto diet plan
People who face difficulty reducing fat intake can achieve their ideal weight through a ketogenic diet plan with 75%fats, 10-30%proteins and 5%carbs per day. It involves carbs replacement with fats which takes our body into the state of ketosis for energy production. Though the transition from glycolysis to ketosis is tough, once achieved yields fat reduction.
You should keep an eye on the protein intake, as large amounts can hinder ketosis.
Pros: It reduces caloric intake as fatty food takes a longer time to digest, facilitating weight loss. It is beneficial in various health conditions like Parkinson's disease, epilepsy and Alzheimer's disease.
Cons: It results in a micro-nutrient deficiency. Also, remaining consistent on the plan is hard. It may deteriorate heart health unless saturated fats intake is limited to 5%-6%
800 calorie diet plan
If you are severely obese and want to lose weight quickly, you can opt for an 800 calorie diet plan. Before following this plan, take the advice of a general practitioner. Furthermore, you should not follow it for more than 12 weeks.
As the daily caloric intake for men is 2500 and women is 2000, this diet plan lacks nutritional value. The food consumed in the diet plan includes low-calorie shakes, bar, porridge with milk and soups. To fulfil nutritional requirements with low calorie shakes, snacks and bars, you can choose the Cambridge diet.
Pros: It allows rapid weight loss
Cons: It causes fatigue, diarrhoea, dizziness, headache, low energy and hunger pangs. It is not suitable for people with eating disorders.
Other factors important losing weight
A key to faster weight loss is healthy metabolism. You can only sustain a healthy metabolism with optimal thyroid function, lower stress level, good hydration, normal blood sugar and good gut health. Age is another factor. You will notice that as you age, it becomes difficult to lose weight. If all the above factors function normally, there might be underlying reasons for not losing weight.
Why am I not losing weight?
Most people who face difficulty in losing weight question, why am I not losing weight? Sometimes, you are losing weight, but it is not visible. You may have revamped your diet by eliminating junk food and soft drinks, but the weight does not change. It is vital to track your calorie intake while aiming to lose weight. If you consume and burn an equal amount of calories, weight loss does not occur. You need to burn more than your calorie uptake for visible results.
Get to know common mistakes that we make by going through, Why am I not losing weight? Get your answer.
Vitamins and minerals
Any diet plan with low-carb lacks vitamins and minerals too. Vitamins and minerals are essential micronutrients needed for the development and normal functioning of our body. We need to take them from external sources as our body does not manufacture them. As a result, lack of these nutrients leads to different deficiencies. So, if you are following a diet plan, you need to take vitamins and minerals supplements.
Take a look at Vitamins and minerals that your body needs to get familiar with them.
Though diet is an integral component in losing weight, when combined with workouts, results appear quickly. A home gym is beneficial for working out at your convenience, and if you have a large family, they can avail the benefits too. You can build a small or a large gym depending upon available space.
Spending money on a home gym is worth it, but the advantages of working out at a fitness centre or gym are unmatched. You remain motivated in losing weight when you see other people working out. It is easier to go off track when no one is watching. Also, the trainers at the gym have knowledge who can help you do exercise and lose fat from stubborn areas quickly. When you meet people with similar struggles to get in shape, your hopes renew.
Read more about Home gym or Alternative home gym? Which to choose and then decide which one is better for you.
In a nutshell, everyone desires to get a perfect shape. While there are many available diet plans, choose the one that suits your body type. It is vital to remain consistent if you want to maintain your desired weight. Whatever diet plan you have chosen, you need supplements, dietary pills or sport centres to exercise. Use reviews about health and diet companies on BritainReviews to know which company fulfils your needs and have positive ratings from people who used their services before you.