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The 6 healthiest diets to lose weight in a healthy way

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Following a diet is the most effective way to lose weight. However, there are many "miracle diets" that promise rapid and significant weight loss but compromise health. Maintaining the ideal weight should not involve risks of this type.

There are several healthy diets with proven effectiveness and that do not play with health. This article presents the healthiest diets out there to lose weight in a healthy way. It is enough to review some of them to find the one that best suits each case.

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The 6 healthiest diets to lose weight in a healthy way

The perfect formula to lose the extra kilos is a proper diet and constant exercise. There are no hidden tricks or miracles: you have to consume the necessary calories according to your lifestyle and burn excess calories with exercise.

The healthiest diets to lose weight are those that are based on a balanced diet. It can be low in calories but with enough nutrients so that the body does not suffer from decompensation. The healthiest diets for weight loss are listed below.

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1. Mediterranean diet

The Mediterranean diet is one of the most recommended by nutritionists. It is recommended to adopt it as a form of daily nutrition, like all healthy diets. Weight loss is slow but very effective.

This diet is one of the healthiest for weight loss because it is based on eating very healthy products. It contemplates a high consumption of vegetables, legumes and fruits, above the rest of the foods, and although carbohydrates are ingested with bread, pasta and cereals, this intake is lower.

The low consumption of red meat is a fundamental characteristic of this diet, replacing these with white meat and fish. Olive oil cannot be absent, as well as drinking water and wine in moderation.

Refined sugars must be eliminated (or their consumption has to be very sporadic). Without a doubt, adopting this diet is adopting a healthy lifestyle.

2. The Zone Diet

The Zone Diet is very effective in controlling glucose and insulin levels. Although it is a diet suitable for all people, it is highly recommended for those who have problems with high sugar levels and want to prevent metabolic diseases.

To carry out the Zone Diet, the consumption of carbohydrates, proteins and fats must be displayed in percentages. 40% of the dish corresponds to carbohydrates that must come from fruits, salads, vegetables, rice or pasta.

Another 30% is raw protein like egg, tofu, or dairy. The remaining 30% corresponds to monounsaturated fats such as nuts, avocado and olive oil. Another feature of this diet is that you should eat 5 meals a day.

Although it is a very healthy and low-risk diet, it is recommended to consult a nutritionist to adjust the amounts according to the characteristics of each person.

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3. The DASH Diet

The DASH Diet is ideal for people with high blood pressure. It was developed by the American National Institute of Health and its name comes from the acronym: Dietary Approaches to Stop Hypertension.

Although this diet was not originally created for weight loss, it works very well for that purpose. Saturated fats, refined sugars and refined carbohydrates are totally prohibited in this diet, and salt and alcohol should be consumed in very little quantity.

The DASH diet is based on a high intake of fruits, vegetables, and low-fat dairy. In a smaller quantity you can consume cereals (they must always be whole grains), meat, fish and legumes. The goal is to increase your intake of fiber and mineral salts and reduce fat.

This diet emphasizes the importance of not smoking and drinking excessively. It is also complemented with an exercise routine.

4. The TLC Diet

The TLC Diet promotes a change towards a healthy lifestyle. TLC stands for "Therapeutic Lifestyle Changes." It is a program that promotes dietary choices that lower cholesterol levels.

It is a flexible diet that is committed to a minimal reduction or total elimination of the consumption of saturated fats such as those contained in processed foods, fried foods, dairy products and fatty meats. The rest of types of foods can be consumed as long as the portions are taken care of.

The goal of the TLC Diet is to lower the levels of bad cholesterol in the blood. By carrying out this process, the elimination of excess fat in the body is favored, and in this way weight is lost in a healthy way.

This diet, like the others in the article, promotes a change in eating towards a healthier one over the idea of ​​dieting for just a few days.

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5. Flexiterian diet

The Flexiterian Diet is based on a vegetarian diet that occasionally allows the consumption of meat. The word "flexiterian" comes from the combination of "flexible" and "vegetarian", and refers to a diet where the consumption of any type of meat is minimized.

Vegetarian eating is a healthy alternative to lose weight, and it is based on a high consumption of green and natural foods. In the Flexiterian Diet there is a minimal and sporadic consumption of meat.

In addition, the Flexiterian Diet is considered one of the healthiest; the high consumption of vegetables and fruits reduces the chances of suffering from hypertension, diabetes and cancer, in addition to increasing life expectancy.

The sporadic consumption of meat allows those who want to eat a healthier diet not to be afraid to eat a vegetarian diet. They know that at some point they are allowed a portion of meat.

6. The Mayo Clinic Diet

The Mayo Clinic Diet was created by this institution as a form of healthy eating. The Mayo Clinic research center developed this diet with the goal of losing weight and adopting a healthy lifestyle.

To follow the regime they developed a food pyramid. Fruits, vegetables, and whole grains are foods that can be eaten in large quantities as long as 1,200 calories a day are not exceeded.

The Mayo Clinic Diet also has a plan to help change negative habits. It is about replacing them with other positive habits that help you have a healthy life (in addition to losing weight).

If followed well, during the first two weeks they can lose between 2 and 4 kilos. Subsequently, the weight loss is not so marked, but it is constant and safe. It also has a maintenance plan to keep the ideal weight.

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Bibliographic references:

  • Mulet. J.M. (2018). What is healthy eating?: The most widespread doubts, myths and deceptions about food. Barcelona: Destino Editions.

  • González, M. (2013). Mediterranean diet. Jaén: Alcalá.

  • Hwang, C., Ross, V. and Mahadevan, U. (2014). Popular exclusionary diets for inflammatory bowel disease: the search for a dietary culprit. Inflamm Bowel Dis, 20 (4), 732-41.

  • Videon, T.M. and Manning, C.K. (2003). Influences on adolescent eating patterns: the importance of family meals. J Adolesc Health, 32 (5), 365–373.

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