Weight Loss

Weight loss method and diet plans

Losing weight and maintaining a healthy body has been a dream for many. Since the awareness about maintaining weight have enlightened people, they have started to do a lot of effort and strategize their diets and lifestyle in order to gain desired body weight.

A person is said to have normal body weight if their BMI lies in between 18.5 to 24.5 kg/m2. Obesity and overweight lead to a number of chronic diseases like diabetes, blood pressure, high cholesterol levels in the blood, heart diseases and arthritis.

Since the time has advanced, a number of diet options and other methods of weight loss have been researched, but one simple truth you need to hear is that no one method is best for everyone, what is working for others may or may not work for you!

Weight loss method and few diet plans are discussed below.

Intermittent fasting

A new weight-loss hack, which is being widely promoted these days. Intermittent fasting is more of an eating pattern than a diet. It restricts calorie intake to certain hours of the day or days of the week.

How you do it?

  • The 16/8 method: Skip breakfast, restrict yourself for eating up-to 8 hours only while fasting for the remaining 16 hours of the day.
  • The 5:2 diet:  Fast for 24 hours for one or two days and eat the rest 5 days of the week.
  • The warrior diet: Eat vegetables or fruits during the day and one huge meal at night.

The basic idea behind intermittent fasting is to give the body’s insulin enough time to go down so that fat cell releases their sugar to be used as energy.

According to a recent study published in the American Journal of clinical nutrition, intermittent fasting has shown to cause a 3-8% reduction in weight over a period of 3-24 weeks. It also helps to increase the metabolic rate by 3.6-14%.

It has also helped to reduce inflammation, cholesterol levels, & blood sugar levels. And it also improves brain health and may help you live longer.

Intermittent fasting is not suited for people with low blood sugar levels, breastfeeding mothers, pregnant women, and nutrient deficiency.

Tricky Conventional diets

  • The ketogenic diet is a very low carb and high-fat diet, reducing carbohydrate intake and replacing it with fat.
  • The alkaline diet works by eating more alkaline food in order to convert body pH to alkaline.
  • A low carbohydrate diet limits carbs and pushes the body to use fat for fuel.
  • Paleo diet emphasizes eating whole foods.
  • A vegan diet excludes all animal products.
  • Dukan diet emphasizes eating unlimited high protein food to increase metabolism.
  • The ultra-low-fat diet restricts fat intake to only 10%.
  • Zone diet demands to balance each meal with 1/3 protein, 2/3 colorful fruits and a dash of fat.

Choosing the type of diet plan that is best suited for you can be difficult as each diet has its own restrictions and preferences. But every diet’s main goal is to aid weight loss while maintaining a healthy body & decreasing the risk of several diseases.

Either changing patterns of eating or choosing what to eat, both produce similar health benefits for weight loss & overall body metabolism. Following any weight loss method is easy to do but hard to maintain. No matter what you choose, always try to stick to that and stay healthy!

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