Get to Know the Type of Diet that is Effective in Losing Weight
Various kinds of diets can be an option for weight loss. However, not all diets have a constant weight loss effect and are good for health. Some types of diets may affect changes in body weight, but have an impact on declining health conditions due to drastic weight loss.
Various types of diets through advertising techniques promise to effectively lose weight. As a result, their products quickly attracted the attention and public discussion. Although in fact, the effectiveness of the products sold requires certain terms and conditions of a consumer.
Popular Types of Diets
Call it the mayo diet, a high-protein diet, and a diet shake. All three of these diets had a warm conversation and were thought to be able to provide weight loss faster than other diet techniques. However, did you know about the effects of losing weight too fast as these three diets offer?
The mayo diet is a weight loss diet that is focused on changing lifestyles to be healthier. But unfortunately, there is an incorrect understanding and application of the mayo diet. This misconception about the mayo diet is closely related to the grapefruit diet or the fake mayo diet. In particular, the mayo diet encourages a person to consume low-carbohydrate but high-fat by inserting grapefruit as one of the main menus in it.
A grapefruit diet that relies on fat-burning enzymes promises weight loss of up to 5 kg within 12 days. Low-calorie consumption that prioritizes high nutritional fruits such as grapefruit is indeed a good choice for weight loss. But unfortunately, drastic weight loss due to undergoing this fake mayo diet is less recommended because not only does it lose fat, but the body can lose fluid and muscle mass. Besides, the ability of fat-burning enzymes that are still not supported by clinical research makes this diet in the category of not recommended.
Diets High in Protein
Following the name of this program, dieters are encouraged to consume foods that are high in protein but at the same time limit the consumption of carbohydrates from whole grains, fruits, vegetables, and cereals. The idea to be conveyed is to minimize carbohydrate intake so that the process of weight loss occurs faster. This minimal intake of carbohydrates makes the body burn more fat as the body’s natural reaction in producing energy.
High protein diets themselves are generally harmless for the short term. However, this does not mean that this diet is completely risk-free. Some health problems that can be caused are:
- Too limited intake of carbohydrates such as fruits and vegetables can make the body lack nutrition and fiber. If this happens, there can be health problems with bad breath, headaches, and constipation.
- Consumption of foods high in protein, such as red meat and fatty milk-based products, can cause high cholesterol and increase the risk of heart disease.
- Diets high in protein risk making urine containing calcium. Some experts also believe, this condition can cause osteoporosis and kidney stones. Nevertheless, experts are still researching these two effects on the body.
It is advisable to consult with your doctor before going on this diet. Doctors can also help make a diet plan that still contains nutrients the body needs. Especially for people with kidney disease, high-protein diets should be avoided because they can interfere with kidney function.
Alternatively, try a low-calorie diet milk (part shake) part of your diet plan. A study conducted in 2010 showed that diet shakes that contain essential macronutrients for the body managed to lose weight in 93 percent of participants who were obese. Not only that, but diet shakes can also change body composition including improvements in inflammatory components and oxidative stress which are key factors triggering chronic diseases.
Diet shakes can also be relied upon when you don’t have much time to shop and prepare healthy food. One expert states that diet shakes can be a choice when you often miss breakfast time which is important for weight control over the long term.
Then What Is a Healthy Diet Recommended?
Fast results in weight loss as offered by some types of diets tend to be untenable in the long run. If not balanced with a healthy lifestyle and 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 you easier to control.
Start by eating fruits, vegetables, seeds, and nuts as a substitute menu for calorie foods. 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 healthy food. In times like this, you can choose a healthy food replacement menu. Choose which has the necessary balanced nutrition, able to eliminate hunger, and not interfere with your diet business.
Don’t forget, also check that the healthy food replacement menu you choose has passed the official safety testing. Even so, reducing calorie intake is not enough. You also have to get used to moving more so that weight loss can be more maximal. For example, instead of using the elevator, it is healthier 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 all the choices are yours.