How to choose your diet for weight loss, a review of the best

If you decide to stick to any diet, make your choice consciously. In our article you will find a list of the best diets with comments.

Surely, you have already read the article titled "Best Weight Loss Diets" more than once, and probably even tried the diet from this list on yourself. But we still insist on reading this article, as here you will find answers to many of your questions, comments, contraindications, pros and cons to each diet.

In recent years, a huge number of diets have appeared, which can cause confusion, and the effectiveness of many of them is questionable. We have compiled a list of the best and most popular weight loss diets.

Best diets

Let's figure it out step by step with all decent and popular diets.

Atkins diet

Nutritionist Robert Atkins

In terms of popularity, this diet is ahead of any controversy. It is based on four principles: weight loss and maintenance, health improvement and disease prevention.

The Atkins diet involves limiting all forms of carbohydrates (in particular simple and refined ones) in favor of proteins and fats.

Many consider it impossible to maintain weight with this diet and condemn the author for being overly addicted to meat.

Atkins believed a low-carb diet was best for losing weight and maintaining weight.

Against the Atkins diet:

  • Not suitable for vegetarians and vegans, as it requires a lot of meat.
  • It has been linked to osteoporosis, heart disease, colon and kidney cancer.
  • High in saturated fat and cholesterol.
  • Lack of fiber.
  • It is advisable to supplement the diet with vitamins and minerals, especially calcium, potassium and magnesium.

For the Atkins diet:

  • Allows consumption of proteins and fats.
  • Constant (and sometimes rapid) weight loss.
  • Reducing consumption of sugar and processed grains.
  • Reduces appetite.
  • It is a nutritional system that can be followed for a lifetime.
  • You don't have to starve on this diet.

Mediterranean diet

Products for the Mediterranean diet

This diet is one of the best and most enjoyable for losing weight, as it involves monounsaturated fat and red wine. The Mediterranean diet is based on the so-called French paradox, which implies that increasing the consumption of wine and certain fats (primarily olive oil) actually improves health, and does not cause various diseases.

Red wine is known for its bioflavonoids as well as its antioxidant properties. The main monounsaturated fat offered by this diet, olive oil, unlike the dangerous saturated fats, has a beneficial effect on the body.

This diet is not difficult to adhere to, since there is no rigid framework, but on the contrary, it provides a fairly wide selection of foods. You can consume unlimited quantities of fruits, vegetables, bread and cereals; in the temperate - fish and poultry; in small quantities - eggs and red meat.

For the Mediterranean diet:

  • Emphasis on wine and healthy fats.
  • This diet is believed to reduce the risk of cardiovascular disease and control obesity.
  • Offers a lot of complex carbohydrates unlike other diets.

Against the Mediterranean diet:

  • Low consumption of red meat and eggs can lead to deficiencies in certain micronutrients (such as iron).
  • The beneficial properties of wine have not yet been proven.

Kremlin diet

Meat is the basis of the Kremlin diet

The key principle is simple - if you want to lose weight, limit your carbohydrate intake. At the same time, the menu of the Kremlin diet may contain sausages, sausages, chops, cutlets, kebabs and even fatty cheese. It would seem that many diets are against the abundance of such products, but the result of the Kremlin diet may surprise.

The Kremlin Diet, which includes an unlimited amount of meat, is great for men looking to lose weight. This method allows you to consume absolutely all types of meat (beef, pork, fish, poultry), as well as sausages.

Ducan's diet

Nutritionist Pierre Ducan

In terms of its principles, the diet of Dr. Pierre Ducan is similar to other low-carb diets, for example, the Kremlin or Atkins diet, but the Ducan diet has its own distinctive features. What are the advantages of the Ducan diet and how to follow it correctly.

According to Ducan, each of us from birth has a certain number of fat cells called adipocytes. The higher their number, the more likely a person will develop obesity. It should be taken into account that with increased nutrition, adipocytes are able to divide, due to which they store even more fat.

When a person "goes on a diet, " he only reduces the amount of fat in the body, but the number of fat cells remains the same. This explains the fact that a person cannot maintain the results of losing weight after returning to his usual diet.

During the Ducan diet, you can consume unlimited amounts of protein foods such as meat, poultry, fish, low-fat dairy products, also include vegetables and bran in your diet.

Diet "Zone"

The ratio of BJU on the Zone diet

Developed by Dr. Barry Sears, the Zone Diet is also known as the 40-30-30 Diet. Thanks to the proposed ratio of carbohydrates, fats and proteins, you control insulin levels, which prevents fat storage and tissue inflammation.

By controlling insulin, blood sugar levels are regulated, which contributes to more efficient fat burning. There are no prohibited foods in the "Zone" diet, but the emphasis is shifting from proteins to carbohydrates. According to reviews, this is one of the best diets for weight loss.

For the "Zone" diet:

  • This diet is high in fruit, non-starchy vegetables, and low in saturated fat.
  • Limits the intake of refined carbohydrates.
  • Strictly adhering to this diet will ensure consistent weight loss.

Against the "Zone" diet:

  • This diet is quite complex.
  • Due to the limited number of calories, it is difficult for her to stick to for long.
  • Due to the lack of certain foods in the diet, there are few essential vitamins and minerals.
  • The Zone diet is quite expensive.
  • It is inconvenient and time-consuming.

Diet clinic in the American city of Rochester

Fat Burning Grapefruit

Another carbohydrate-restricting diet of the American clinic is in some ways similar to the "Zone" diet. Meat comes first in the diet.

With this diet, you can eat as much meat as you like. Fried foods are also allowed. Thanks to the meat and fried foods, you will not feel hungry, which makes this diet quite acceptable.

The diet encourages the consumption of grapefruit with every meal, as these fruits have fat burning properties. It is believed that meat and grapefruit compensate for the lack of carbohydrates and the diet is easier to tolerate.

Critics argue that such a diet provides temporary weight loss, but health deteriorates. Despite the fact that this diet is extremely popular among the people and is often called the "best" on the Internet, it has not been recognized as official, so be careful.

For the clinic's diet:

  • You can eat until you feel full.
  • Fatty and fried foods are allowed.
  • This diet is available to many.
  • Promotes rapid weight loss.

Against the clinic's diet:

  • It is impossible to maintain weight on it for a long time.
  • Low in complex carbohydrates.
  • The side effects of the diet are fatigue and distraction.
  • Any diet high in fat is dangerous.

Diet "Cabbage soup"

Cabbage soup that burns fat

One of the best diets is based on a special cabbage soup that is designed to burn fat. During the day, you should often eat only this soup, and drink at least 8 glasses of water.

In fact, the soup does not have any special fat burning properties, it is just low in calories. This diet is designed for fast weight loss, within 7-8 days.

Other foods (such as fruits, vegetables, and meats) are also included in the diet, but they are strictly limited. It is believed that this diet is not difficult to adhere to.

For the Cabbage Soup diet:

  • This soup is easy to make.
  • The diet is not difficult to adhere to.
  • It is available to everyone.
  • Represents a relatively healthy break from heavy food intake.

Against the cabbage soup diet:

  • Not designed for long-term results.
  • Not balanced like some other diets.
  • Monotonous diet.
  • Some vitamins and minerals are missing.

South Beach Diet

The Right Foods for the South Beach Diet

The South Beach Diet is one of the latest and greatest eating patterns. The basis of the diet is choosing the right foods and not being in a calorie deficit.

In addition to losing weight, this diet aims to lower cholesterol levels, reduce the risk of heart disease and diabetes, and eliminate cravings for unhealthy foods without feeling hungry.

The South Beach Diet has 3 phases:

  1. Strict, 14-day phase. Only low-fat quality products are present here.
  2. Liberal phase. . . At this stage, you can eat some foods that were prohibited in the first stage (for example, bread, cereals and oatmeal).
  3. Weight maintenance phase. . . This phase of healthy eating can take forever, or until you feel like starting over.

For the South Beach Diet:

  • Weight can be maintained for a long time.
  • Includes a wide range of quality products.
  • Scientifically based.
  • Old eating habits can be overcome.

Against the South Beach Diet:

  • Initially, weight loss occurs due to the removal of water from the body.
  • Most of the original weight loss is restored when carbohydrates are introduced into the diet.
  • Not suitable for those who do not consume dairy products.
  • Restricting complex carbohydrates in the first phase can lead to lethargy and lethargy.

What is the best diet

In summary, the best diet is a holistic approach and should include:

  • Adequate carbohydrates for energy and hunger control
  • Enough protein to "repair" cells, maintain the immune system and feel good;
  • All essential nutrients from major food groups;
  • Must provide vitamins and minerals;
  • Plenty of water (at least 8 glasses a day). Water removes toxins and participates in the metabolism of food;
  • A good physical activity program: aerobic training and functional training 3-4 times a week;
  • Limited amounts of unhealthy saturated fat
  • Healthy fats, omega-3 and 6 fatty acids, which can be obtained from olive oil;
  • Emphasis on manageability: It is important to stick to an effective diet for a long time. The goal should be a sustainable result and its maintenance.

A healthy weight loss diet to maintain weight, combined with regular weight loss workouts, prevents weight loss from returning. In fact, physical activity is the most important step towards a leaner body.

How to count calories and their daily volume

When choosing any diet, we recommend that you learn to count calories correctly and start taking a more scientific approach, taking into account KBZHU products. One of the first steps should be to individually calculate your daily calorie intake to create some deficit.

The best diet for weight loss is individual

Despite the fact that the proposed diets have a number of advantages, they can also cause some difficulties. The diet is considered correct if it suits a specific person.

Several general principles apply independently of each other (for example, a focus on low saturated fat, nutrient balance, and moderate to high complex carbohydrates). Ultimately, the diet should be based on individual characteristics and then it will be the best for your body.

Slim girl evaluates the results of the diet

In the end, it is important that each person chooses a meal plan that suits their lifestyle. The diet should teach you how to select and prepare healthy foods, as well as how to maintain the result (often, after the diet, the lost weight returns).

Diet accounting for workouts

Body size and activity level are two main variables to consider when planning your diet. For example, eating carbs in the evening may be the wrong strategy for the average person looking to lose weight. However, if he is involved in sports, then the carbohydrates in the post-workout meal are important for recovery.

If the workout has been intense enough, then carbohydrates will not affect fat storage. This is just one example that highlights the importance of individual differences in diet planning.