If you’re looking for the best tips on how to lose weight and keep it off, the real key to safe and successful weight loss is to adopt a healthy lifestyle that suits your individual needs and that you can maintain for life. There is a better way to lose weight and one of it is dieting
WHAT IS DIETING?
Dieting is the way of eating food or intake of drinks in a regulated and supervised fashion to decrease, increase or maintain body weight. Dieting, regulating one’s food intake for the purpose of improving one’s physical condition, especially for the purpose of reducing obesity, or what is conceived to be excess body fat.
Dieting is basically about breaking bad eating habits, reading labels when you shop for food, and eating small portions of nutrient-rich, balanced meals. Dieting can also be termed as weight loss.
Things you need to know about Dieting.
-Avoid taking soft drinks(soda) that contain caffeine inside.
-Drink a lot of water.
-Avoid processed foods and foods high in fat or sugar.
-Avoid skipping meals.
-Make sure you eat all varieties of foods.
-Only eat when you are hungry.
-Always eat in moderation.
Types of Dieting.
PLANT-BASED DIETING- A plant based diet is a diet that involves consuming mostly or only on foods that come from plants. Some people interpret it as a vegan diet, which involves avoiding all animal products. While others believe that a plant based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, they may occasionally consume meat, fish, or dairy products
Health benefits of plant based dieting.
-Low risk of heart disease.
-Diabetes prevention.
-Better weight management.
-Cancer.
-Brain Health.
Food to eat
-Vegetables.
-Fruits.
-Legumes.
-Whole grains such as cereals, oats.
-Tubers.
LOW-FAT DIETS-A low-fat diet is one that restricts fat, and often saturated fat and cholesterol as well. Low-fat diets are intended to reduce the occurrence of conditions such as heart disease and obesity. Fat is very essential for a human body, Meanwhile, there is good fats and bad fats.
Some high fat foods such as cookies, cakes, french fries, and greasy foods may also have less nutritional value than healthful options such as fruits and vegetables.
Low fat foods are those that have 30% of their calories or less from fats. So, if a food contains fewer than 3 grams of fat per 100 calories, it is a low fat food.
Health benefits of low fat dieting .
The key is to eat a varied diet of nutritious, natural foods and avoid those high in saturated or trans fats. Polyunsaturated uch as omega-3 and omega-6 fatty acids and monounsaturated fats can be beneficial to the body.
Food to eat.
-Dairy products- like fat free cheese
-Cereals- such as oatmeal, rice, cold cereals
-Protein source- Such as tuna, peas, egg whites, tofu and more.
-Vegetables and fruits.
-Miscellaneous food- Such as mustard, salsa and many more.
-WW(WEIGHT WATCHERS)-There is nothing much to say about WW other than Watchers International, is a global company headquartered in the U.S. that offers various products and services to assist in healthy habits, including weight loss and maintenance, fitness, and mindset such as the Weight Watchers comprehensive diet program. Founded in 1963 by Queens, New York City homemaker Jean Nidetch. You can check https://www.weightwatchers.com/uk/
THE DASH DIET- The dash diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes mostly whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. To know more https://dashdiet.org/what-is-the-dash-diet.html
Health benefits of Dash diet.
-It lower blood pressure.
-It provides additional heart health benefits.
-It lower cholesterol and inflammation.
Food to eat.
-Fruits.
-Vegetables.
-Non fat or low fat diary.
LOW CARB DIET- A low-carb diet is a diet that restricts carbohydrates, such as those found in sugary foods, pasta and bread. It is high in protein, fat and healthy vegetables.
Healthy benefits of low carb diet .
-Lower risk of severe hypos.
-Improved weight loss.
-Less cravings of sugary and snack foods.
-Clearer thinking.
-Lower risk of developing long-term health complications.
Food to eat.
-Eggs.
-Fish.
-nuts and seeds.
-Vegetables.
-Fruits such as apples, berries.
INTERMITTENT FASTING-Intermittent fasting, also known as intermittent energy restriction is an umbrella term for various meal timing schedules that cycle between voluntary fasting (or reduced calorie intake) and non-fasting over a given period. There are methods of intermittent fasting diet such as alternate-day fasting, periodic fasting, and daily time-restricted feeding.
Intermittent fasting is also known as 16:8 intermittent fasting. 16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. To know more https://www.medicalnewstoday.com/articles/327398#tips
Health benefits of intermittent fasting.
-Disease prevention.
-Extended life span.
-Weight loss and fat loss.
Food to eat.
-Avocado.
-Water.
-Potatoes.
-Fish.
-Beans and Legumes.
-Eggs.
-Berries.
MEDITERRANEAN DIET- Mediterranean diet is a diet inspired by the eating habits of Italy and Greece in the 1960s.The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products. To know more https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#bottom-line
The Mediterranean diet varies by country and region, so it has a range of definitions. But in general, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods.
Food to eat.
-Vegetables.
-Nuts.
-Fruits.
-Tubers.
Health benefits of Mediterranean diet.
-Always eat breakfast.
-Keeping you Agile.
-Protection against Type 2 Diabetes.
-Eat a lot of vegetables.
-Preventing Heart diseases and strokes.
PALEO DIET- A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds foods that in the past could be obtained by hunting and gathering. A paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes and grains. Other names for a paleo diet include Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet.
To know more https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182
Food to eat.
-Vegetable.
-Nuts and seeds.
-Lean meats, especially grass-fed animals or wild game.
-Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna.
-Oils from fruits and nuts, such as olive oil or walnut oil.
Health benefits of paleo diet.
-Improved sleep
-Mental clarity
-Increase energy level
-Clearer skin and good looking hair
-Improvement in anxieties.
There are more to dieting which will be discussed in my next post, I hope you enjoyed this and thinking about Dieting 😁
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