Many diet lists to lose weightare available. Some of these reduce appetite, while others restrict calories. There are also diet lists in which carbohydrates and fats are restricted and protein consumption is increased. The common purpose of these diet lists is to help the person lose weight. That's what all of them claim. If you are one of those who decide to lose weight, you may experience uncertainty about which one you should choose.
In this regard, you need to know: Nobody's diet is the best. A diet list that works for someone else may not work for you. Therefore, you should determine a method that is suitable for your own health conditions and diet. If you are looking for a diet list to lose weight, let's take a look at the tried and scientifically supported diets for weight loss below.
Slimming Diet List
weight loss diet list
1) Intermittent Fasting Diet
Intermittent fasting is a diet that includes periods of fasting and eating during the day. It means that instead of restricting the foods you eat, you should control when you eat. Thus, it is expressed as a diet rather than a diet. The most popular intermittent fasting diets are:
16/8 method: You limit your daily eating time to eight hours and then fast for 16 hours. To reach the 8 hour diet list, “8 Hour DietRead our article.
The 5:2 diet: You eat 500–600 calories on two non-consecutive days of the week. The normal eating pattern continues for the remaining five days. “How to Lose Weight with the 5: 2 Diet?" read our article.
Intermittent fasting is widely used for weight loss. Because it is usually very successful in this regard. It helps to lose 3-24% of body weight over a period of 3-8 weeks. Less muscle is lost and metabolism is accelerated.
Intermittent fasting diet reduces signs of inflammation, cholesterol levels, blood triglycerides and blood sugar levels. The downside to the diet is that while it is safe for well-nourished and healthy people, it is not suitable for everyone. Some studies have stated that it works for men, but does not have much effect on women. Also some people; Those who are susceptible to drops in blood sugar levels, pregnant women, nursing mothers, teenagers, children and people who are malnourished, frail or nutrient deficient should avoid fasting.
To get more detailed information about intermittent fasting and to access the diet list. "Intermittent FastingRead our article.
2) Low Carbohydrate Diet
There are several variations of the low-carb diet. In all of these, 20-150 grams of carbohydrates are taken per day. The main purpose of the diet is to force the body to use more fat for fuel instead of using carbohydrates as the main source of energy.
A low-carb diet requires eating unlimited amounts of protein and fat while severely limiting carbohydrate consumption. When carbohydrate intake is too low, fatty acids are transported to the blood and some to the liver, where they are converted to ketones. The body uses fatty acids and ketones in the absence of carbohydrates as its primary energy source.
Numerous studies show that a low-carb diet promotes weight loss, especially in overweight people. It is very effective in reducing the dangerous belly fat that can form around the organs. It also reduces appetite. This automatically lowers calorie intake.
A low-carb diet positively affects conditions that are risk factors for diseases such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels and blood pressure. The downside to this diet is that it is not suitable for everyone. Some feel good, while others feel unhappy and tired. Some people may experience an increase in bad cholesterol.
To get more detailed information about the low-carb diet and to create a diet list, "Carbohydrate diet" read our article.
3) Ketogenic Diet
The ketogenic diet is a very low-carb, high-fat diet similar to low-carb diets. Reducing carbohydrate consumption and consuming fat instead of dieting puts the body in a metabolic state called ketosis. Since fat cannot be converted to glucose, it is converted into ketone molecules. When ketosis begins, ketones are used as fuel instead of carbohydrates and sugar. This helps to burn fat and lose weight.
According to research, the ketogenic diet supports the treatment of diseases such as heart disease, Alzheimer's, epilepsy, Parkinson's, and polycystic ovary. The downside of the diet is that it can cause fatigue, sleep problems, nausea, digestive upset.
For more detailed information on the ketogenic diet "Ketogenic diet" read our article.
4) Dukan Diet
The Dukan diet is a high-protein, low-carb diet with four phases. How long you stay in each stage depends on how much weight you need to lose. Each stage has its own diet pattern.
In the first stage, unlimited high-protein foods and mandatory oat bran are eaten. At other stages, some carbohydrates, fat, and then non-starchy vegetables are added alongside the protein. In the last stage, a day of pure protein is made to maintain your new weight, and this stage continues for life.
Many other studies show that high-protein, low-carb diets lead to significant weight loss. These include an acceleration of metabolism, a decrease in the hunger hormone ghrelin, and an increase in satiety hormones.
The negative aspects of the diet are: There is very little quality research on the Dukan diet. The diet limits both fat and carbohydrates. Rapid weight loss achieved with severe calorie restriction can also cause muscle loss. Loss of muscle mass and severe calorie restriction cause the body to conserve energy, making it easier to gain weight after losing it.
For more detailed information and diet list about the Dukan diet "Dukan diet" read our article.
5) Mediterranean Diet
The Mediterranean diet is a diet inspired by the diets of people living in countries such as Italy and Greece. It is beneficial for many diseases such as heart attack, stroke, diabetes. It has also been found to aid weight loss.
In the Mediterranean diet, more plants are eaten such as vegetables, fruits, whole grains, legumes and nuts. Consumption of animal foods is less. Food is eaten in its natural state. Processed foods are not consumed.
The leptin diet is a diet that aims to control the secretion of leptin, a satiety hormone. With this diet, the secretion of leptin hormone is regulated and the body starts to burn fat. The diet, which must be followed by simple rules, aims to create a healthy lifestyle.
The leptin diet prevents obesity, diabetes and heart disease. However, if the old habits are returned after the diet, it is easy to gain weight.
For a list of leptin diets and more detailed information, "Leptin DietRead our article.
7) Paleo Diet
The Paleo diet bans processed foods, sugar, dairy, and grains; It is a diet program that recommends eating lean protein, vegetables, fruits, nuts and seeds. More flexible versions of the paleo diet allow dairy products like cheese and butter, as well as foods like potatoes.
Many studies have shown that the paleo diet is slimming and helps reduce waist size. Paleo diet; It is also effective in reducing heart disease risk factors such as cholesterol, blood sugar, blood triglycerides and blood pressure.
The downside of the diet is that it prohibits whole grains, legumes and dairy products, which are healthy and nutritious foods. For more detailed information on the Paleo diet list "Paleo diet" read our article.
8)Atkins Diet
The Atkins diet is one of the best-known low-carb diets. According to this diet, you can lose weight by eating as much protein and fat as you want, as long as you avoid carbohydrates.
The Atkins diet is divided into four phases. It begins with an induction phase where you eat 20 grams of carbohydrates a day for two weeks. Other phases include adding healthy carbohydrates to your diet as you approach your target weight.
The Atkins diet has been extensively studied and has been found to lose weight faster than low-fat diets. Numerous studies show that low-carb diets such as the Atkins diet can reduce risk factors for many diseases, such as blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure.
Like other low-carb diets, the Atkins diet is safe and healthy for most people, but in rare cases it can cause problems. For more detailed information on the Atkins diet "Atkins diet" read our article.
Veganism is the strictest form of vegetarianism. In addition to not consuming meat, products of animal origin such as milk, eggs, honey, albumin, whey, casein and some forms of vitamin D3 are also inedible.
Vegan diet is very effective in weight loss. Most of the time, there is no need to count calories because the very low fat and high fiber content help you feel full for longer. plant-based diets such as the vegan diet; It reduces the risk of heart disease, type 2 diabetes and premature death.
The negative side of the diet is that the vegan diet completely ignores animal foods and does not consume various nutrients such as vitamin B12, vitamin D, iodine, iron, calcium, zinc and omega-3 fatty acids.
For more detailed information and diet list on the vegan diet, "Vegan Diet" read our article.
10) Zone Diet
The Zone diet is a low-glycemic diet that limits carbohydrates to 35 to 45% of daily calories, proteins to 30% each, and fats to XNUMX% each. Only low glycemic index (GI) carbohydrates are eaten in the diet.
The Zone diet was developed primarily to reduce diet-related inflammation, achieve weight loss, and reduce the risk of chronic disease. The major benefit of this diet is the reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides. One study suggests that the Zone diet may improve blood sugar control, reduce waist circumference, and reduce chronic inflammation in overweight people with type 2 diabetes.
The downside of the diet is that it limits the consumption of certain healthy sources of carbohydrates, such as bananas and potatoes. For more detailed information and diet list about the Zone diet "Zone Diet" read our article.
To summarize;
There is no perfect diet to lose weight. Different diets work for different people. For this reason, the diet you choose to lose weight should be specific to you. The most effective diet list for you is the one that you can easily apply and maintain in the long run.
