As the saying goes, fitness and weight loss depend on exercise and seven percent on diet, which shows the importance of diet. Weight loss diet is a big question, which weight loss diet works best? On the Internet, there is a dizzying variety of weight loss diets: low-carb diets, keto diets, high-protein diets, and so on.
When you choose to lose weight, you will have many questions. Is this diet healthy? Which diet is better for weight loss? Why does something that works for others have absolutely no effect when you try it yourself?
We cannot say that a certain diet is right or wrong, because each diet has strict details of use, adapted to different people.
The First Step is to Understand What the Various Diets Have in Common
The problem of weight loss boils down to a question of total calories, and so do those diets that dig in. Many weight loss diets have different names, but their principles or principles are the same. All weight loss diets are the same, and the ultimate goal is to keep the body of the fitter in a negative equilibrium, that is, to achieve fewer calories than calories consumed, following the law of caloric conservation. Simply put, eating less and exercising more to ensure there is caloric intake is the only way to lose weight.
The Best Weight loss Diet Will Only Work if it Works For You
Once considered the best of all weight loss diets, also called the ketogenic diet, is a diet with a high percentage of fat (75% of total energy), a low percentage of carbohydrates (5% of total energy), and a moderate amount of protein (20% of total energy). It has strict controls on carbohydrate intake, which the authoritative Keto Diet Institute calculates should not exceed 50 grams per day or even lower.
The keto diet enables weight loss because it reduces the stimulation of insulin secretion in the body and alters the body’s energy supply pattern. On a keto diet, the body is in a “sugar deficit” state due to low carbohydrate intake, and when the body is depleted of sugar, the body turns to burning fat and producing “ketone bodies” to provide energy. This is why you can eat fat without gaining weight because your body has given up carbohydrates and uses your fat intake and body fat as the first source of energy.
A keto diet that eliminates fat by eating more fat may seem interesting, but it’s created out of nothing, but just because it’s a good way to go doesn’t mean everyone can try it.
Some people experience dizziness, drowsiness, and many other side effects during the adaptation phase of the keto diet, and some people even suffer emotional effects from it, and they won’t be happy to say goodbye to the vast majority of carbs for a long time So, during the adaptation phase of the keto diet, we have to be careful not to put our bodies in harm’s way.
So the key to determining how good a diet is is whether or not that diet is right for you. There is no best diet in the world, and it is best to choose a diet that works for you on your own merits.
What is the Best Way to Eat for Health and Fat Loss?
Carbohydrates, proteins, and fats, as the three basic nutrients of the human body, are an important part of the body’s structure and are the basic nutrients that provide energy for various physiological activities of the body, including exercise. As I told you in my previous article, it doesn’t matter if you don’t eat carbohydrates during fat loss, but protein and fat are necessary.
Most of the carbohydrates (sugars) we consume each day come from staple foods. When we eat a lot of staple foods, our body’s blood sugar and insulin rise and fall rapidly simultaneously. This fluctuation causes hunger to hit quickly, which will stimulate one’s appetite and cause you to consume more food without realizing it. In addition, insulin will transport glycogen to various locations in the body, and if not consumed in time, it will be converted into fat and stored in the body, leading to obesity.
In the process of fat loss, you indeed need to properly reduce the intake of staple foods, but if physical conditions do not allow it, you cannot eat anything. Healthy weight loss requires replacing a portion of refined fine grains with coarse grains or legumes, which can greatly improve the feeling of satiety and avoid the negative effects of the high glycemic effect of white rice and white flour.
Protein is the material basis of all life and is necessary for building muscle. During fat loss, it is important to eat enough protein-rich stuff. You must only consume enough protein to increase your body’s protein stores and allow your muscles to utilize and absorb it fully.
When you perform an anaerobic exercise, muscle fibers are subtly damaged under stress, and when you consume enough high-quality protein, the nutrients you eat will be replenished through blood circulation to the damaged muscle fibers, making them thicker and thus achieving the effect of muscle gain.
On the contrary, if there is not enough protein supplement after anaerobic exercise, then no matter how hard you exercise, your muscles will slowly lose, although the appearance looks smaller, the body still has so much fat, flab, or a big pile of fat.
And the basal metabolism is also closely related to the amount of muscle, the more muscle, the faster the basal metabolism, and the faster the excess fat will be eliminated. So to lose weight, you need to reduce muscle loss and eat enough protein to increase basal metabolism.
Fat is an important part of the body, and you can’t eat less fat during weight loss, especially more beneficial fat. Because an important part of fat is fatty acids, our skin, hair, and hormones all need fatty acids as nutrients to regulate. Less fat will lead to abnormal fatty acid metabolism, which will not only cause abnormalities in the body’s energy but will also affect the endocrine balance in other parts of the body. Once an endocrine imbalance occurs, constipation, acne, menstrual disorders, hair loss, insomnia, and other undesirable symptoms can occur.
When you are faced with a variety of diets and don’t know how to choose, you can first look at whether the diet has an impact on your health. Does it promote exercise and fitness? Does it follow the rules of calorie conservation? Does it lead to muscle loss? Is it conducive to long-term adherence? Is it prone to rebound?
As long as the best weight loss diet you choose has more pros than cons, suits you, makes you happy to eat, is not prone to rebound, and can be adhered to, in the long run, then you might as well give it a try.
Remember: Do not pursue perfectionism excessively, learn to look at the matter of weight loss flexibly, enjoy when you should enjoy, and maintain an optimistic mindset so that you can be healthy and slim.
