Diet How do you choose the best for you
Most of the widespread diets may lead to rapid weight loss as they contribute to starvation of the individual, but their effect is short-term and the person quickly returns to gaining what he lost.
In addition to the fact that these diets do not rely on reliable and strong scientific evidence, and may have negative side effects on health.
Many competent authorities, such as the British Dietetic Association, have warned that these diets are not effective for long-term weight loss, and are unhealthy.
Why should you not follow these diets?
Here are some compelling reasons to avoid any of the fads of commercial and unhealthy diets:
1- Excluding some food groups
Some diets may be based on eliminating some types of foods from your daily diet, in turn increasing the focus on others.
Some diets advise avoiding carbohydrates in exchange for increasing protein portions and sources, while other diets eliminate some important food groups, such as: dairy, meat or fish.
This, of course, violates the rules of a healthy diet that must be balanced and inclusive of all elements, which may lead to malnutrition and a deficiency in some nutrients.
We remind you here that a person can lose weight without deleting these elements, and with following a diet that does not require deprivation.
2- Negative side effects on health
Most of the heterodox diets lead to weakness and fatigue, as most of them are low in calories and do not provide the body with energy.
And when some of them are followed for a long time, they may lead to some health problems, such as: constipation, ulcers, bad breath, headaches, hair loss and pallor, kidney problems and many others.
3- Complex diets and difficult to implement
Some diets (such as the blood type diet, or the 5:2 fasting diet) can be difficult to implement and the rules are strict and boring.
And some diets, such as the cabbage or apple diet, which require daily food dependence on cabbage or apples, and the abolition of the rest of the food.
4- Unscientific and illogical diets
Most of the claims of heterodox diets are not based on any scientific fact and there is not enough evidence to support them, the best example of which is the detoxing diet, which claims to contribute to the removal of accumulated toxins.
But scientifically and logically, there are no toxins that accumulate in the body naturally, as the liver is the organ whose work is based on removing toxins from the body.
Proper dieting standards
The best way to lose weight and control it is by controlling the amount of calories consumed and calories burned during the day, through a proper diet and appropriate physical activity.
Effective and long-term weight loss consists of making changes to your lifestyle in general. Such as:
Organizing and arranging dining times.
Avoid fats, frying pans and fatty foods.
Avoid sources of simple sugars.
A healthy diet aims to lose weight, usually every week, losing 0.5-1 kg by reducing approximately 500 calories per day.
Typically, a man needs 2,500 calories a day, and a woman 2,000 calories.
Our tips for healthy weight loss
Our top tips for proper weight loss:
Make sure to eat breakfast daily and at fixed hours. Many studies have found that regular breakfast contributes to weight loss and an increase in metabolic rates.
Divide the daily meals into approximately five meals to at least six meals, including three main meals and three snacks.
Going to complex carbohydrates, whole grains and dietary fiber sources from vegetables and fruits, which contribute to increasing the feeling of satiety.
Avoid fatty and high-fat foods, such as fast food and fried foods, and choose low-fat or no-fat meat and dairy.
In the event of feeling hungry, it is recommended to drink water or drink hot drinks such as green tea without sugar.
Avoid simple sugars and their sources, such as soft drinks. And replace it with water with slices of lemon or cucumber.
Commit to regular physical activity, including at least 150 minutes of moderate aerobic activity during the week.
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