Weight-loss diets are an extremely capacious and diverse category of diets. Short-term, long-term, single-ingredient, multi-ingredient, split, very low-calorie and moderate-calorie diets… Although in theory each slimming diet brings about weight reduction, in practice it can vary. Some bring less than the expected weight loss, others do not give any results at all. There are also such diets for slimming, which because of radicalism can not be completed, but also those that turn out to be effective only for a while, because soon after the end of the treatment we meet with the yoyo effect.
When choosing a diet for yourself, it is not worth suggesting the promised loss of weight or a short duration of the diet, but the rationality of the treatment. Only a diet, which is not contrary to the work of our body and which does not involve significant deficits of important nutrients, has a chance to give us the dream (and lasting) effect of slim figure. Which diet for slimming will do the job? Which diets to definitely avoid? Check the list of the best and worst diets
Table of contents
- 1 Slimming diet plus healthy lifestyle as a recipe for perfect figure and good mood
- 2 The main types of weight-loss diets
- 3 The best weight loss diets
- 4 The worst diets, or how not to slim down
Slimming diet plus healthy lifestyle as a recipe for perfect figure and good mood
Weight-loss die ts are growing in popularity, just as a healthy lifestyle is growing in popularity. More and more people see the benefits of taking care of their bodies on a regular basis.
Leading a healthy lifestyle (healthy eating habits, physical activity, limiting stimulants, using plant-based preparations that support health, limiting exposure to polluted environments, avoiding chemicals, etc.), we not only look, but also feel better. We have a better mood, we are less bothered by infections, diseases. Our skin and hair are also in better condition and we age much more slowly (and nicely).
If you want to slim down your body effectively, it’s worth to modify your lifestyleIt is worth modifying our lifestyle, especially the level of physical activity and start avoiding toxins (stimulants, smog). Our whole body will benefit from it, and what is more, the effects of weight reduction will be faster and more permanent.
We should also remember that even the ideal slimming diet will not give us a perfect figure, if after its completion we will return to the disastrous eating habits, in which the leading role is played by the dieters.The main food is unhealthy fats and carbohydrates with a high glycemic index.
The main types of weight-loss diets
The process of losing weight is quite a challenge, which can become a simple undertaking if we choose the right supporting tools. The basic one is, of course, a weight loss diet.
There are several main types of diets (depending on the composition of the menu), among which the most important are:
Low calorie (low energy) diets
They consist in placing in the menu mainly very low calorie products, so that the whole menu contains at least several hundred calories less than our daily requirements. Providing significantly fewer calories than we need, the body begins to intensively use up fat reserves. A prime example here is the 1000 kcal diet. This diet is very restrictive, deficient and in the long run dangerous for health. Other well-known low-calorie diets include the 1200 kcal diet, the 1400 kcal diet and the 1500 kcal diet.
Non-combination diets (separation diets)
The main principle of these diets is to compose the menu in such a way, that within one meal you do not combine given groups of products (e.g. For example, the Montignaca diet prohibits combining fat products with carbohydrate products with a high glycemic index, and the Haya diet and the Diamond diet prohibit combining carbohydrates and proteins in one meal).
According to the creators of separation diets, combining proteins with fats or carbohydrates with fats results in disruption ofAccording to the creators of separation diets, combining proteins with fats or carbohydrates with fats results in disruption of metabolism and subsequent formation of deposits, constipation and inflammation of the gastrointestinal tract, accumulation of toxins and accumulation of fat. Disconnection of given groups of products is supposed to contribute to cleansing the body, improving metabolism and weight loss.
Protein diets are based on lean products with a high protein content, thanks to which the weight loss process gains speed (the body uses more energy to digest protein, which means that it burns more calories).
The advantage of protein diets is good control over hunger (protein gives a long-lasting feeling of satiety, so you do not go hungry) and rapid fat burning. The disadvantage is the high monotony in the menu and the negative side effects on the body (overloading the body, and even exhaustion and deterioration of health resulting from excess protein and deficiencies in other nutrients). The best known protein type weight loss diet is the Dukan diet, other popular ones are the OXY diet and the Zone diet (zone diet).
The most important rule of these diets is to avoid foods rich in unhealthy varieties of f ats (trans fats and saturated fats), namely: fatty lots of meats and fatty meats, fast foods, fatty cream, lard, bacon, bacon, butter, very fatty cheeses, fast foods, chips, French fries, fried foods. Bad types of fats should be replaced with healthy fats such as: oil, good quality vegetable oils, avocado, nuts, almonds, seeds, fish.
What is worth noting, low-fat diets are not only a tool to get rid of excess body fat, but also to improve health. A low-fat diet is a health diet, the effects of which include lower cholesterol, better digestive system, better condition of arteries, more stable blood pressure. Low-fat diet is very often recommended for cardiovascular diseases, diseases of the liver, pancreas, intestines, bile ducts.
Low carbohydrate diets (low carb)
In the case of low-carbohydrate diets, the most important thing is to significantly reduce the amount of carbohydrates in the diet, especially simple carbohydrates The most important thing with low-carbohydrate diets is to significantly reduce the amount of carbohydrates in the diet, especially simple carbohydrates (eliminate from the menu all sweets, white flour products, salty snacks, fast foods, reduce the amount of fruit and cereal products).
Low carbohydrate diets can be more or less restrictive. The strictest variant is the ketogenic diet, in which carbohydrate intake is reduced almost to zero! Low-carbohydrate diets are very popular. They allow you to lose weight very quickly, but also on the other hand, too much cutting down on carbohydrates in the menu can reflect negatively on our mood and health.
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Monodiets (single-ingredient diets)
As the name suggests, these diets are based on one product. The base of the menu is either the given product or its different forms (e.g. in a rice diet the base of the menu is different rice dishes). In the case of most monodiets we eat a given product several times a day, additionally every day we can allow ourselves a very small variety.
The advantage of most monodiet diets is that we can eat a given product to satiety and any number of times during the day, so we don’t have a problem with a nagging feeling of hunger. The minus is the great monotony, boredom and discouragement with the product and nutritional deficiencies. The most popular weight-loss diets of the single-ingredient type are: cabbage diet, yogurt diet, blueberry diet, grapefruit diet, oatmeal diet, banana diet, rice diet, milk diet, apple diet, cucumber diet, tomato diet.
Slimming diets are also divided according to their duration, and so we distinguish here:
These diets are the fastest and at the same time very intensive. Most often they last 1 day, 2 days or 3 days. Every such ultra fast diet is not so much about burning fat and getting rid of excess weight, but about thorough cleansing of the body from all useless substances, by-products of metabolism and toxins remaining in tissues.
One-day or a few-day diets are usually very strict, they often consist of eating only vegetable juices or kefirs and yoghurts or mashed fruits and vegetables. The most radical form of such a short diet is starvation.
The most common variant here is the weekly diet and the 10-day diet. These types of diets are usually quite restrictive. They carry a lot of restrictions both in terms of the number and size of meals, as well as their composition (recommended foods are usually: vegetables, eggs, lean dairy, lean fish, fruit, small amounts of whole grain products).
Cutting down on large amounts of calories while eliminating processed foods, fatty foods and those containing large amounts of carbohydrates from the menu makes short-term diets both slimming and cleansing. The effect of this type of diet is a small weight loss (about 3 kg), reduction in abdominal circumference, getting rid of excess water from the body and detoxification of the body. During a week or several days of the diet, the digestive system also improves and metabolic processes improve.
Long-term diets are stretched in time nutrition plans aimed at systematic weight loss at a moderate pace. These diets last from about 3 weeks up to a few months. Sometimes they are divided into 2-3 stages, in which the body is first intensively cleansed of toxins and prepared for slimming, and then comes to the intensification of fat burning.
Long-term diets are usually less drastic than short term diets, they carry moderate restrictions on calories and menu composition. Some long-term diets are not so much temporary diets as they are systems of eating to accompany us for the rest of our lives and ensure health, vitality and a slim figure.
The best weight loss diets
A good weight loss diet is first and foremost a healthy weight loss diet. If we want to build a slim figure permanently, and not on constant fluctuations in body weight combined with constant dietary sacrifices and constant struggle with bad mood, it is worth drastically reduce the amount of weight we lose.It is worth putting aside draconian diets and go on a long-term slimming diet, which at the same time will promote our health.
TheMediterranean diet is for many people the best diet, because it simultaneously takes care of our figure and health. It supports the health of the cardiovascular system, is rich in valuable antioxidants, slows down the aging process, reduces the risk of cancer and cardiovascular disease, and ensures good shape until old age.
Due to the large share of products rich in unsaturated fatty acids, the Mediterranean diet suppresses excessive appetite, increases the feeling of satiety, speeds up metabolism and contributes to getting rid of excess weight in accordance with the rhythm of the body. At the same time it leads to a reduction in the level of bad cholesterol, prevents atherosclerosis, supports the heart and improves circulation.
Recommended products in the Mediterranean diet are mainly vegetables (especially green leafy vegetables), fish, seafood, olive oil, as well as grains and whole grain cereals, nuts, fruits, legumes, dairy products, herbs and spices. Avoid red meat, foods high in sugars and saturated fats, and processed foods.
Another highly regarded and effective diet (both in terms of slimming and health) is the DASH diet, similar to the Mediterranean diet, as well as a fusion of the two, the MIND diet.
In the slimming and at the same time health promoting diet, called the Flexitarian diet, the main thing is to limit the amount of meat consumed. Limitation, but not total elimination, which distinguishes it from classic vegetarianism. Flexitarianism is, simply put, a flexible vegetarianism. The diet is rich in protein, minerals and vitamins, but it is low in fats and carbohydrates. There is also no place for ready-made meals and chemical-filled semi-finished products, which is why it is considered a very healthy eating plan.
This diet is based on a diet dominated by vegetables and meat substitutes such as tofu, eggs and legumes (beans, peas, lentils, chickpeas). We also often reach for fruit, dairy, seeds, wholemeal bread and other products from whole grain cereals. We reduce the consumption of meat, fish and seafood to a few or one-two portions per week.
A fiber diet is also an effective way to lose weight. The high-fiber diet ensures a long-lasting feeling of satiety after each meal. It normalizes blood sugar levels, stabilizes insulin secretion, and prevents accumulation of fat tissue. It also fights attacks of ravenous hunger and reduces the desire for sweets.
The fiber diet makes it easier to control our appetite and our calorie intake. Vegetables, fruit, bran, cereals, coarse cereals, wholemeal bread, and other products rich in fibre are good for suppressing hunger, improving the carbohydrate The worst diets, or how to get rid of toxins and deposits in the intestines.
The worst diets, or how not to slim down
Weight-loss diets come in many less and more restrictive variants. Some of them are very risky. They carry a high probability of yo-yo effect and significant nutrient deficiencies, which can lead to anemia or other health problems. Here are dangerous diets, which, although they are very popular, it is better to avoid them with a wide bow.
The Dukan Diet, or the best known protein diet, is one of the most popular weight loss systems in recent years. It involves eating a lot of protein and almost complete elimination of fats and carbohydrates. Dukan diet is effective, leads to systematic weight loss and allows you to achieve the expected results in a short period of time.
The advantage of this diet is that it does not impose limits on the amount of food consumed – we reach for food whenever we feel hungry. The only important thing is that the food is from the list of allowed products. For overweight people, who have a problem with recurrent hunger and increased appetite, lack of restrictions on calorie intake is a very important argument in favor of this diet.
It should be noted, however, that the protein diet has its big disadvantages. Due to the high intake of proteins and deficits in other essential nutrients, it can be the cause of bad mood and numerous health problems. Dukan’s diet puts a lot of strain on kidneys and liver (sometimes it even leads to failure of these organs), it can be the cause of It can also cause intense acidification of the body and disturb the functioning of the brain (which, incidentally, feeds on carbohydrates that are missing from the Dukan diet).
Due to the lack of simple sugars, a common side effect of a protein diet are problems with concentration, excessive sleepiness, nervousness, as well as weakness and constant fatigue. The lack of vitamins and minerals can affect the condition of hair, skin and nails, and impair the functioning of the nervous system and lower immunity.
The CopenhagenDiet, although it can bring great results in the form of a rapid reduction of several kilos, is one of the most dangerousThe Copenhagen diet, although it can bring great results in the form of a rapid reduction of several kilos, is a dangerous weight-loss diet for a very simple reason – it is too radical in terms of calorie intake, number of meals and types of food.
Instead of eating a decent breakfast, we can drink only a cup of coffee with a spoonful of sugar. Then during the day we eat only 2 small meals, we also limit the intake of carbohydrates and fats to a minimum. Being on the Copenhagen Diet, we can eat a maximum of 800 kcal per day! This is more than half the daily requirement of an adult.
With such drastic calorie restrictions it is very easy to suffer from headaches and dizziness, fatigue (and even fainting), lack of energy, much worse brain function, lowered mood. We are also condemned to deficiencies of important nutrients, exhaustion of the body, increased susceptibility to infections and diseases. Another argument against the Copenhagen diet is the high (if not one hundred percent) probability of the yoyo effect. After completing the diet, the body very quickly “asks” for wholesome food, and in increased quantities.
The ballerina diet
Listing dangerous diets, it is impossible not to mention the very strict ballerina diet. It is not worth to torture yourself with it, because apart from temporary strong weight loss it will not bring us any benefits, and on the contrary – it will seriously threaten our health, well-being and beauty.
The ballerina diet is much more drastic than others, because it not only imposes a large regime in the daily menu (on the 1st and 2nd day we drink only water, then we eat only one type of food for the whole day, e.g. boiled potatoes, bread only, etc.) but it also imposes a high risk of weight loss. It’s not enough that it imposes a large daily menu regime (on the 1st and 2nd day you drink only water, then you eat only one type of food for the whole day, e.g. only boiled potatoes, only lean white meat etc.) and it also requires you to start physical activity from the third day of the diet (e.g. training on exercise machines, jogging etc).
It isimpossible to imagine increased physical activity with such dietary restrictions as the ballerina diet entails. Everyone who decides to function in such a way, treats themselves to extreme exhaustion, dehydration, huge deficits of nutrients in the body, dysregulation of metabolism, decrease of immunity, dysfunction of key organs, deterioration of hair and skin condition. Besides, the yo-yo effect is guaranteed.
Other dangerous, draconian diets include: mayo diet, 800 kcal diet, carnivore diet, tapeworm diet, Atkins diet, corset diet.
It is not worth to torture yourself with orthodox diets! Similar results (but without the yo-yo effect!) can be achieved by following a balanced diet with reduced calories (e.g. 1500 kcal diet), increasing the amount of calories consumed by the body. Similar results (but without the yoyo effect!) can be achieved by following a balanced diet with reduced calories (e.g. 1500 kcal diet), increasing physical activity and using good quality supplements supporting weight loss.
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