Losing weight is such a wonderful goal to achieve and also a frequent one that many people pursue. The great thing about losing weight is that you’re not only improving how your appearance comes across to others, but most importantly your health. Being overweight is a serious issue, which has massive implication since there are several medical conditions attached to that problem so the sooner you can take action and lose excess weight, the better.
Obviously, a great number of people try this however just a few of them actually succeed. Some just quit too early as a result of frustration because of not getting a desirable result. Unfortunately, others are misled by acquiring the wrong information regarding that matter which in turn impedes their progress. With that being the case, you are responsible to make sure that before you even start working on a weight loss plan that you should at least make some thorough research.
It’s advisable that you look for diets or for exercise routines and for better results a combination of both is critical. Keep in mind, there are various types of diets out there so, it can be quite tedious to get the right method that works best for you. Here is a list of some of the most widely used, most efficient and most common diets readily available nowadays. Consequently, by having a decent amount of knowledge about them beforehand you will be empowered to make the right decision concerning which one will deliver the optimum results and fit your lifestyle the best.
The Atkins Diet
Let’s begin with this method that falls in the most popular diets nowadays, the Atkins Diet, which is also known as The Atkins Nutritional Approach, this program carries the name of the person who invented it, Dr Robert Atkins. To sum up this program it’s a low-carb diet. Dr. Atkins strongly believed that a diet, which comprises low level of carbohydrates, is far more efficient for weight loss than one, which has low calorie count, contrary to many programs out there.
Quite a number of researches have been conducted with the purpose of finding out what potential effects applying this program could have on the human body. Some of them was quite positive, by showing that it could contribute to the reduction of cholesterol level and drastically curtail the risk of heart disease. On the contrary, some researches have confirmed that it can make people more prone to developing kidney stones. This weight loss method has gained popularity as a result of publication of several books, along with endorsement from several celebrities.
If you plan on using the Atkins diet, it’s imperative that you should be aware that there are four phases. The first one is known as induction. That has to do with controlling the amount of calories acquired from carbohydrates to 20 grams daily. With respect to carbs, you are recommended to make use of veggies along with salads as sources because they contain low level of starch. Next, the second phase is called OWL (ongoing weight loss).
In this particular phase, extra carb sources are included in the diet in the form of foods that contain decent amount of fiber along with nutrients. For the first week during the process carb consumption is increased to 25 grams, after that 30 grams for the second week. This continues up to the point you stop losing weight, at that point you start shedding 5 grams on a daily basis until you start losing pounds again. Then, the third phase is called pre-maintenance and it requires that carb consumption is increased by 10 grams on a weekly basis until you start losing weight gradually.
Lastly, the final phase is known as lifetime maintenance and it implies that news sources of carbohydrates are used. However, this must be carried out carefully so that you don’t experience weight gain again. In the event that takes place, you should reduce the amount of new carbs being consumed on a day-to-day basis.
The Zone Diet
An additional popular diet being used now is called the Zone Diet, created by Dr. Barry Spears. This particular diet puts forward a balanced ratio between carbohydrates, proteins and fat. A 40:30:30 should be used in order to be more precise. As stated by Dr. Spears, both your weight and health will improve significantly in the long run as long as you keep this ratio. With respect to that diet, it’s quite hard to classify it since people’s opinions differ sharply, therefore some might argue it’s low-carb while some might conclude that it’s not.
In spite of that, the emphasis is not put on the amount of food that you consume, but rather on what you eat. Contrary to vast majority of diet plans, it does not promote lower calorie intakes. What is necessary is that the amounts of various food groups should be kept in proportion to each other. The normal eating schedule on a daily basis should consist of three meals along with two snacks.
You should make sure that each of them should comprise an excellent source of proteins, favorable carbohydrates like the ones, which are in whole grains, beans, fruits along with vegetables, as well as some healthy fat like fish oils, nuts along with avocado. On the other hand, what can be considered as unfavorable carbs are one small portion of the total carbs such as the ones found in bread, brown rice, pasta, cereal, fruit juices along with some fruits.
Many people preferred this type of diet known as The Zone Diet due to the fact that it’s very simple to implement and it’s not that strict. Having said that, in order to get the best results there are a handful of fundamental rules that should be followed. If you are a beginner, you are advised to eat a meal along with a snack in a matter of an hour shortly after you wake. Then afterward, you should hold on for 4 to 6 hours between meals.
After eating a snack, you should hold on again 2 to 2.5 hours prior to eating another meal. You are also recommended to drink lot of water: about eight glasses on daily basis. Lastly, you should ensure that you start every meal with a good source of protein then carbs along with fat. Therefore, if you can stick to that schedule, you should not experience any type of hunger at anytime during the day. This is what it’s like to be in The Zone and it can impact your mental attitude positively in a big way.
Weight Watchers Diet
Weight Watchers is another very popular diet which popularity has been preserved despite the fact that it’s been around for more than 50 years. Since it has been created, it has become one of the most widely used weight loss methods and has become an international company that operates in more than 30 countries around the world. Surprisingly, this type of diet was not made by a professional dietitian or a doctor or fitness expert. Alternatively, Weight Watchers Diet was created by a homemaker from Brooklyn whose name is Jean Nidetch.
This particular diet pretty much works on a point system. It’s intended to serve as the easiest way of monitoring closely everything you consume along with developing personal accountability. Every food portion is given a specific number of points. Weight watchers is the one that has developed these points. This diet has also placed a great deal of emphasis on fiber at the same time recommends that fat should be avoided as much as possible. In that case, foods that contain high level of fiber along with low fat content are rewarded with fewer points therefore you are free to eat more of them.
Upon signing up, a point limit is given based on your current body weight and you must make sure that you don’t exceed that limit daily. Someone who weighs about 200 pound can use somewhere between 24 and 29 points daily, for instance. Another vital component of the diet’s success is community support. Interestingly, weight Watchers has been so effective and successful establishing itself as worldwide company. It creates an environment through which people can gather in with the purpose of getting in touch with each other in order to achieve their weight loss goals through regular meetings.
Members have the responsibility to weigh themselves in order to show that they are losing weight progressively. Evidently, with the widespread use of the internet there are lot of online support groups readily available that ease the process significantly concerning staying connected with each other.
The South Beach Diet
This diet was created back in 1980 by cardiologist Arthur Agatston along with dietitian Marie Almon. Initially, this diet was not come about for helping people to lose weight, but instead to prevent heart disease. Having said that, the reason that this particular diet has been used for weight loss purposes is because patients of the doctors have reported that they lose weight while implementing this diet. Quite a number of researches have been done on the efficiency of this diet indicated it has several helpful effects aside from losing weight. Among them are reduced blood fat levels as well as cholesterol, reduced hunger and a reduction of the possibility of developing hypertension along with diabetes.
We’ll talk about how the South Beach diet works. The core principle behind this particular diet is quite simple: substitute bad carbs along with fats with good carbs as well as good fats. What can be classified as bad carbs are the ones acquired from refined sugar and grains that should replaced with carbohydrates found in fruits, vegetables, along with whole grain products. Bad fats are made up of saturated as well as trans-fats and should be replaced by using healthy fats such as omega-3 fatty acids along with unsaturated fats.
This diet contains three phases. The first phase lasts two weeks and it requires an eating schedule that has three meals along with snacks daily. The foods found in this diet are fish, poultry, eggs, shellfish, vegetables, low-fat cheese, along with nuts. The foods that should not be eaten are cakes, candy, cookies, fruits, ice cream, baked goods, pasta, bread, potatoes, rice, and alcoholic drinks. In the second phase, there is reintroduction of good carbs and fats that takes place into the regular eating schedule.
This comprises fruits along with whole grains. This phase can hold until you accomplish your weight goal. The third phase of this diet is considered as maintenance, which allows dieter to adopt it as permanent lifestyle choice. There is nothing wrong with adding new treats along with foods to your diet, however you must make sure that you stick to your diet, and this will in turn enable you maintain healthy weight.