Recognizing the Effective Type of Diet to Lose Weight

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Recognizing the Effective Type of Diet to Lose Weight
Recognizing the Effective Type of Diet to Lose Weight

A variety of diets can be an option for weight loss. However, not all diets provide a constant weight loss impact that is good for he alth. Some types of diets may affect weight changes, but have an impact on declining he alth conditions due to drastic weight loss

Various types of diets through their advertising techniques promise effective weight loss. As a result, their products quickly attracted public attention and conversation. Despite the fact, the effectiveness of the products being sold requires certain terms and conditions from a consumer.

Get to know the type of diet that is effective in losing weight - Alodokter

Popular Types of Diet

Call it the mayo diet, high protein diet, and diet shakes. These three diets have become a hot topic of discussion and are considered capable of providing faster weight loss than other dieting techniques. However, did you know about the impact of losing weight too quickly as offered by these three diets?

Diet mayo

Diet mayo which is actually a weight loss diet that is focused on changing your lifestyle to be he althier. But unfortunately, there is a wrong understanding and application of diet mayo. This misconception about diet mayo is closely related to the grapefruit diet or fake mayo diet. In particular, the mayo diet recommends a person to consume low-carb but high-fat by inserting grapefruit as one of the main menus in it.

The grapefruit diet that relies on fat-burning enzymes promises weight loss of up to 5 kg in 12 days. Low-calorie consumption that prioritizes high-nutrition fruits such as grapefruit is indeed a good choice for weight loss. But unfortunately, drastic weight loss due to the fake mayo diet is not recommended because it not only loses fat, but the body can lose fluid and muscle mass. Plus, the ability of fat-burning enzymes that are still not supported by clinical research makes this diet fall into the category of not recommended.

High protein diet

In accordance with the name of this program, dieters are encouraged to eat foods that are high in protein content but at the same time limit the consumption of carbohydrates from grains, fruits, vegetables, and cereals. The idea to be conveyed is to minimize carbohydrate intake so that the weight loss process occurs faster.This minimal intake of carbohydrates makes the body burn more fat as the body's natural reaction to produce energy.

A high-protein diet alone is generally harmless in the short term. However, this does not mean that this diet is completely risk free. Some of the he alth problems that can be caused are:

  • Too limiting the intake of carbohydrates such as fruits and vegetables can make the body lack of nutrients and fiber. If this happens, he alth problems can arise, bad breath, headaches, and constipation.
  • Consumption of foods high in protein, such as red meat and dairy products, can lead to high cholesterol and increase the risk of heart disease.
  • Diet high in protein is at risk of making urine contain calcium. Some experts also believe, this condition can cause osteoporosis and kidney stones. However, experts are still researching about these two effects on the body.

It is recommended to consult a doctor first before doing this diet. Your doctor can also help you create a diet plan that still contains the nutrients your body needs. Especially for people with kidney disease, a diet high in protein should be avoided because it can interfere with kidney function.

Diet Shakes

Alternatively, try low-calorie diet shakes as part of your diet plan. A study conducted in 2010 showed that diet shakes containing essential macronutrients for the body succeeded in losing weight in 93 percent of participants who were obese. Not only that, diet shakes can also change body composition, including improvements in the components of inflammation and oxidative stress, which are key factors triggering chronic disease.

Diet shakes are also reliable when you don't have much time to shop and prepare he althy meals.An expert states that diet shakes can be an alternative choice when you often skip breakfast which is important for long-term weight control.

In addition to the 3 types of diet above, there are many other diet methods that are claimed to be effective for weight loss, such as the GM diet, Dukan diet, sirtfood diet, and the Atkins diet.

Then what is the recommended he althy diet?

The fast weight loss results offered by some diets tend to be untenable in the long term. In fact, if it is not balanced with a he althy lifestyle and is lived constantly, this weight loss will only be temporary. For this reason, it is recommended to lose weight gradually. Weight loss of about 0.5 kg to 1 kg a week is considered a safe level. The reason is, gradual weight loss will also make it easier for you to control it.

Start by eating fruits, vegetables, whole grains, and nuts as a calorie meal replacement menu. This food group can suppress hunger thanks to the fiber content in it. There are times when you don't have enough time to prepare he althy meals. In times like this, you can choose a he althy meal replacement menu. Choose one that has the necessary balanced nutrition, is able to eliminate hunger and does not interfere with your diet efforts.

Don't forget, also check whether the he althy meal replacement menu you choose has passed the official institute test in terms of safety. Even so, reducing calorie intake alone is not enough. You also have to get used to moving more so that weight loss can be maximized. For example, instead of using the elevator, it is he althier to walk through the stairs.

Don't forget to pair your diet with regular exercise, at least 30 minutes every day. After reading this article, now the choice is yours. Is losing weight in an unhe althy way your choice?

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