the smoothie diet

Speeding Up Fat Loss : Keto, Fasting, or Whole 30 -- Which Diet Is Best for Weight Loss in 2022?

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by Dennis Thompson Health reporter

Best Snacks For Fat Loss - Keto, Fasting, or Whole 30 -- Which Diet Is Best for Weight Loss in 2022?

Best Snacks For Fat Loss

Thursday, (Healthday News) - People who are determined to pour a few pounds in the New Year face a disconcerting variety of fashion diets and weight loss schemes.

Those weighing feed patterns and diet plans, such as intermittent fasting, Keto diet, all program 30 and the Mediterranean diet would be well in keeping two primary facts in mind, nutrition experts told Healthday now.

First, the diet that is right for you depends largely on what you like to eat and what will fit better in your personal lifestyle.

"What works best for people is what you will stay, which is comfortable for you. So if you are looking to change your diet, you first have to meet and do things you will stay with" Said Dr. Lawrence Cheskin, president of nutrition and food studies at George Mason University in Fairfax, VA. "It's useless to do some of these diets if you're going to do them for a week and then go back to business as usual."

Second, any diet or feed pattern will help you lose weight just if you are ingesting fewer calories than you are burning and day. A good weight loss diet will include all the nutrients you need to maintain health, but limit your calories.

"At any time, we reduce caloric intake, let's see weight loss," said Caroline Susie, a dietetics recorded in Dallas and a spokesman for the Nutrition and Dietetics Academy.

Two of the food patterns with most of the sciences behind them - intermittent fasting and the Mediterranean diet - were not initially intended as a means of weight loss, experts point out.

. Fast has old origins

Intermittent fast requires people to only eat for specific hours of the day, or drastically limit their calorie intake in certain days of the week.

"Intermittent fasting is really having a moment. What is funny this diet has been close forever. In fact, many religions for many years practiced intermittent fasting," Susie said. "So old and so historic as this diet, it really is 15 minutes of fame now."

"What is good is that it does not tell you what to eat. That says when to eat. If you are someone who is not a big fan of lists or what is in my plan or not in my plan, this could be An option for you, "Susie continued.

Studies have shown that intermittent fasting can help people manage their weight as well as typical diets, Cheskin said. It follows a pattern of this dietary type, eating only between 7 in the morning and 7am. every day.

"Probably works because it is not so taxed. If you have 100% of the time adhere to a very strict dietary plan, we all know that most people will not do it for a long time and are not going to enjoy it," he said. Cheskin.

However, people with eating disorders should avoid fasting, as it could trigger their problems with food, watched Susie.

. A healthy option

The Mediterranean diet has the most science behind it and is eliminated as a means of maintaining heart health - but again, is not intended for weight loss.

The diet is based on the cuisine of the countries bordering the Mediterranean and is typically heavy in vegetables, fruits, whole grains, beans, nuts and unsaturated fats such as olive oil according to American Heart Association. You can also eat low amounts to moderate dairy products, eggs, fish and birds.

"It's a healthy but not designed diet for weight loss," Cheskin said. "Countries that tend to have a Mediterranean diet are not particularly thinner than any other countries. If you have nothing but healthy fats, they have as many calories as unhealthy fats. It's a good food pattern, but if you want to use it to lose weight, so you also have to reduce fat and calories. "

The Mediterranean diet has demonstrated to reduce inflammation, which is associated with many different chronic diseases, Susie observed.

"I think it's a wonderful way to eat, and it also allows a glass of wine here and there," said Susie. "I think it's my favorite because it's too inclusive."


Keto, Fasting, Or Whole 30 -- Which Diet Is Best For Weight Loss In 2022?

. Keto is not new.

The Keto diet is another trendy weight loss plan, although Susie warns that it is not all that a new concept.

"This diet has been there for some time," formerly going through the names of Atkins or South Beach Diets, Susie said. "I feel like it has a great marketing manager, because from time to time this diet is rejoiced."

.

The Keto diet strongly restricts the intake of carbohydrates, increasing their intake of fats and proteins. The goal is to reach a state of ketosis, "a metabolic state in which you are burning fat by energy instead of burning carbohydrates by energy," Susie said.

"Basically you're asking your body to work out of fats instead of mostly carbohydrates on the diet," Cheskin said.

However, the keto diet can be difficult in a person.

"To get there can be a bit brutal," said Susie, noting that young people on the diet often suffer a few days from the "influenza keto" during which they feel nebulous, lethargic and tipping. Other common side effects are sounds and constipation interrupted.

"When we remove some of these foods, we are taking the main nutrients and removing a lot of fiber," which can lead to constipation, Susie said.

Keto's emphasis on fats is also not very good for your heart, Cheskin added.

"In a way, this is a heart attack diet," he said. "Eat all bacon you want, just do not have potatoes - Well, you're eating a diet that's the opposite of what preventive cardiology would tell you to do."

People will lose weight in keto if they are eating less, "but you would probably get greater health benefit if you lose a similar amount of weight using a diet that is healthier," Cheskin said.

. Caution all 30.

Cheskin and Susie were the most critical of the entire program of 30, a diet in which participants cut sugars, grains, vegetables and dairy for a solid month.

"What is a bit about the whole 30 diet is founded by people who have limited nutritional education," Susie said. "It's extremely restrictive. For 30 days, you'll eliminate many groups of different foods."

Diet requires that you cut foods like low-fat beans or dairy that are usually considered nutritional weights, Susie said.

"I like this way of eating this encouraging you to eat more fresh fruits and fresh vegetables. But demonize a whole category for no clinical motive, that's where some of the red flags go up," said Susie. "Unless you have an allergy, there is no clinical reason why you need to avoid dairy, why you need to avoid beans and why you need to avoid complex carbohydrates."

All 30 diet "will tend to decrease inflammation and can cause weight loss, depending on how many calories you are eating," said Cheskin. "It is not intended to produce weight loss specifically, but it can certainly be used for this. It was designed by sporting nutritionists."

After the first 30 days, people can start reintroducing things like beans they took from their diet, Cheskin said.

. The best diet: one that you get with

. However, such restrictive diets can be difficult to keep for most, and people will tend to fall from the wagon over time, experts said.

Susie said that her eating pattern is quite simple:

  • A Greek style yogurt breakfast with low sugar content with some added nuts.
  • Lunch is a sandwich on wholemeal bread with vegetables next to, like a salad, sliced ​​cucumber or cherry tomatoes.
  • An afternoon snack of a piece of fruit and a piece of cheese.
  • A dinner with half a plate of fruits and vegetables, a lean meat frame, and a complex carbohydrate plate room like a potato - "I love potatoes," said Susie.

There is nothing like a day of fraud for her, Susie concluded.

"I am a great believer that all food can fit. If I am wishing something, I will honor that desire and have a small amount of anything," said Susie. "If I'm out to eat and someone wanted to share a few dessert bites, it will not throw me out. I'll just go back to my plan as soon as I'm on the next meal or snack."

. More information

The diet and nutrition academy has more on fashion diets.

Fontes: Lawrence Cheskin, MD, Chair, Nutrition and Food Studies, George Mason University, Fairfax, VA.; Caroline Susie, Rd, Dietist registered, Dallas and spokeswoman, Nutrition and dietetics Academy

- Best Snacks For Fat Loss

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