All you need to know to choose a diet that suits you and achieve your goal to lose weight and get fit!
Once you’ve decided it’s time to shed some extra kilos, the big question is: how?
The good news is that diets tend to work really if you are willing to commit to it, this report will show you how and help you choose the best diet for you.
How to lose weight?
In short, it is a simple law of income and energy consumption. Eating more than usual means that you will gain weight.
Burn more than you eat means you will lose weight. Of course it is a bit more complicated than that.
What diet should I choose?
The best diet programs are flexible, sustainable and successful plan should be adaptable to each individual. Even the perfect diet plan may fail if you stick to it. Whichever plan you choose, you should avoid the pills and fad diets – such as eating grapefruit baskets or gallons of cabbage soup. Although no diet plan is successful for everyone, some methods are usually considered useless, dangerous or both at once.
We this in mind when choosing:
- Any method that promises rapid weight loss should be avoided. You can easily lose water weight but regained it as fast as you lost it.
- Diets that ignore the importance of exercise, especially strengthening, tend to result in loss of muscle rather than body fat. That can make it even harder to lose weight in the future and expose you to greater risk if returned to weight gain.
- Diets that are based on pills or dietary supplements such as the now banned Ephedra have put people’s lives at risk and continue.
The best way towards a sustainable weight loss is based on sound nutritional advice, exercise responsibility and restraint.
The most effective diets today also take into account the glycemic index and reduction of carbohydrates:
The Glycemic Index was developed in 1981 to help people (especially diabetics and athletes) maintain stable blood sugar levels in the blood.
- The glycemic index (GI) is a ranking of foods on a scale from 0 to 100 according to the extent that increased levels of blood sugar after eating.
- Individual foods with a high glycemic index release glucose into the bloodstream quickly. This causes sugar levels in the blood to rise quickly. Individual foods with a low glycemic index release glucose more steadily over several hours. This helps keep levels of blood sugar (and your hunger and your mind) relatively stable.
- Pure glucose has a rating of 100 on the glycemic index and all other foods are classified in relation to it.
- Examples: the group of foods classified as “high” in the index includes ice cream, croissants, raisins and other dried fruits, bananas, carrots and watermelons. Foods classified as “moderate” on the glycemic index (45-60) include most types of pasta, cooked beans, peas, sweet potatoes, orange juice, blueberries and rice. The “low” in the glycemic index (under 45) include beans, cruciferous vegetables and cereals high in fiber and low sugar, low fat plain yogurt without sugar, grapefruit, apples and tomatoes.
Diets low in carbohydrates
Low carb diets have been around for a long time. Lately they have become very popular (mainly because of the large amount of press given to Dr. Atkins Diet). It has been very ‘support’ from famous people and media coverage. Diets low in carbohydrates generates its share of controversy as diet plans go against the traditional knowledge about nutrition.
There is no strict definition (or official) the words “Low Carb” and due to its recent popularity, the phrase has become a trademark to sell products. Generally, any diet with less than 45% carbohydrate ratio could be considered low in carbohydrates. However, this can include anything from the absence of carbohydrates to something like the Zone diet – with a ratio of 40% carbohydrates.