Effective diet: 5 tips on how not to starve and lose weight

What does an effective diet look like? Long-term results in weight loss will definitely not be achieved by drastic diet nor by starting to exercise extremely much suddenly. In weight loss it applies that slowly you go further. And mainly you will manage to maintain new healthier lifestyle longer this way. If you stop eating, after a while your body won't stand it and besides health consequences you won't have taste or energy for anything. With exercise from zero to hundred there is risk of injuries and overheating of organism, which cannot handle sudden load. Diet and weight loss need to be combined with moderation. Which diets are most effective and how to lose weight with long-term effect? Some of these diets are maybe less known, but in various studies they proved to be effective and at the same time gentle to the organism.

Basic tips for weight loss and diet:

• reduce intake of refined sugar and unhealthy fats
• include proteins, unsaturated fats, vegetables in menu
• choose foods with soluble fiber
• control calories
• drink plenty of water
• limit alcohol and sweetened drinks
• don't forget regular movement and quality sleep,  which quality bedding will help you with

This is what an effective diet can look like:

1. Mediterranean diet

This diet, as the name itself suggests, is based on healthy lifestyle in Greece, Spain and Portugal. You will find in it lots of avocado, olive oil, nuts, fish, fruit, vegetables and for pleasure also a little red wine. Cheese is recommended to be eaten in smaller quantities in this diet and similarly it is also with red meat.

Although at first glance it may seem more like healthy food than real diet focused on fat elimination, with limited daily calorie intake it proves to be an effective diet also from long-term perspective. This way of eating will undoubtedly sign also on your health as such. A certain British study proved that people who consumed food in Mediterranean style had twice greater probability to maintain new lifestyle long-term compared to some other diets.

2. Vegan diet

Without eggs, dairy products and of course meat. Many people know vegan diet in short like this. Can vegan food be effective diet? Focusing on vegan food itself does not mean that you automatically lose weight. Many plant meals can be also fatty and not suitable as effective diet. If you embark on vegan diet, reach for example for leafy vegetables or soy, try to avoid pasta and sweets. Some studies prove that people who followed plant-based diet had on average lower BMI index than "carnivores". Survey from 2020 again confirmed that vegans managed to stay on diet longer because they incline to this food also from ethical and moral conviction.

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Not only with this diet applies that overall health condition needs to be taken into account with food and it may not be suitable for everyone.

3. Intermittent fasting

There are several ways how to conceive diet in form of intermittent fasting. Some people eat anything during 5 days and remaining 2 days limit calories to approximately 500 calories daily. Another option is to eat only during fixed 8 hours daily, for example between 8 am and 4 pm and eat nothing during following 16 hours.

Is fasting effective diet? Studies show that by limiting total amount of calories during fasting, you lose weight. There is evidence that intermittent fasting helps to increase metabolic rate and brings also other benefits for our organism.

4. Volumetric diet

Volumetric diet was created by nutrition professor Barbara Rolls. According to her, precisely knowledge about how many calories are in given amount of food is key to achieving healthy weight loss and maintaining ideal weight. American magazine U.S. News & World Report declared this diet as second best in sense of effective diet.

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Volumetric diet is according to many truly effective diet, based on low-calorie and high-volume food. It contains foods that are rich not only in water, but also in fiber, thanks to which we feel full.

Goal of volumetric diet is path to long-term healthy lifestyle, in which however regular movement must not be missing. Food in volumetric diet is divided into four categories - from foods that provide least energy (fruit, vegetables, broth) to foods that provide most energy (chocolate, nuts, butter). Diet should contain mostly so-called low-calorie foods like fruit, vegetables, low-fat dairy products, lean meat or whole grain cereals.

5. DASH diet

DASH diet generally belongs to less known ones. Name comes from English Dietary Approaches to Stop Hypertension. It was created mainly for people suffering from high blood pressure, with goal to control it in natural way. However, many people started using it as diet for weight loss. DASH diet recommends mainly fruit, vegetables, whole grain products, low-fat dairy products. It limits fats and food with high cholesterol share.

Is DASH effective diet? Many researches suggest that besides guaranteed beneficial effects on health, in case of monitoring calories it unequivocally has influence also on weight loss.

Source of information: prevention.com, imunita.online.sk