If after the holidays you find yourself with a few extra kilos that you want to remove from your body, we always advise you to stay away from miracle diets or fashion products that can harm your health. In its replacement, we leave Seven Weight Loss Diets That Have Scientific Support.
Mediterranean diet, like that of the 60s
The Mediterranean diet refers to the diet that the inhabitants of the Mediterranean region had, a few decades ago. Today the diet of this geographical area has become westernized and therefore we do not recommend it as such.
However, in the 1960s, the diet was based on fruits, vegetables, seeds, whole grains, legumes, and nuts; with extra virgin olive oil as the main body fat, and fish, as well as poultry in moderate to low proportions, the consumption of red meat, is very scarce.
This type of diet, with the aforementioned composition, has been associated with lower body weight and we offer many nutrients linked to weight loss such as mostly unsaturated fats, fiber, vegetable proteins, and complex hydrates.
Of course, we recommend accompanying this diet with regular exercise and healthy behaviors that help to lose weight such as eating slowly, recording what we eat and drink, staying away from alcohol and sugar, among others.
DASH diet, effective to lose weight and take care of the heart
The DASH diet is originally a proposal to control arterial hypertension, characterized by being rich in fiber and potassium, low in sodium, sugar, and saturated fat.
However, in addition, to benefit cardiovascular health, can be a good option to control body weight without neglecting the health of the body.
The first thing we must do to sign up for a DASH diet is to minimize the intake of processed and ultra-processed in order to reduce the consumption of sodium, sugars, and trans fats. It is also important to add fresh foods such as various fruits and vegetables, fish, legumes, nuts, and seeds.
The use of herbs, spices and condiments replacing salt is an excellent alternative to flavor dishes, as well as the consumption of dairy products especially skimmed and without added sugar as a source of protein along with fish.
Of course, it is essential to not use table sugar or salt And as we said before, accompany this diet with other healthy behaviors, especially regular exercise.
Paleo diet, like that of our ancestors
The paleo diet or paleo diet consists of imitating the diet that our hunter-gatherer ancestors used, a time when there was no type of processed and ultra-processed and the excess weight levels were nil.
This option to subtract ultra-processed and processed allows to considerably reduce the calories in the diet and thus, favors weight loss. Likewise, its high satiating power that could facilitate the achievement of a caloric deficit, essential to losing weight.
It is a diet low in carbohydrates and rich in proteins, in which you can include lean meats of all kinds, fish and shellfish as well as eggs as protein sources. As a source of hydrates, fruits and vegetables in general, even potatoes or sweet potatoes, but cereals, legumes, or derivatives are not allowed.
As a source of fat, they are included in this diet extra virgin olive oil, nuts and seeds.
All these components considerably improve the quality of the diet and help reduce carbohydrates which constitutes a good strategy to lose weight.
Keto or ketogenic diet, in which there are almost no carbohydrates present
A very fashionable option today and that also has scientific support is the keto diet or ketogenic diet which consists of reducing carbohydrate intake as much as possible, prioritizing foods that are sources of protein and fat.
This diet, by reducing the contribution of carbohydrates as a source of energy to minute amounts promotes great fat burning which generates the so-called ketone bodies or ketosis.
Although its effectiveness in losing weight has been proven, it is important to take care of the quality of what we eat choosing good sources of fat such as extra virgin olive oil, fatty fish, nuts, seeds or avocado and good sources of protein such as fresh lean meats, fish, eggs or shellfish, as well as fresh cheeses.
No cereals or legumes, no fruits or vegetables in abundant quantities and we must know that it is not suitable for all audiences nor do we recommend its practice without any control, as it can cause negative consequences on health.
Intermittent fasting, modifying the schedule of intakes
Intermittent fasting It is not a diet itself but a method that proposes playing with the eating and fasting schedules of every day. There are different protocols, one of the most frequent is 8/16 which establishes 16 hours of fasting and 8 hours of food intake.
This method has shown many benefits for the body, beyond promote weight loss if applied properly, above all because it encourages the use of energy reserves to meet the cost.
Thus intermittent fasting consists of drinking calorie-free liquids during fasting hours and consuming quality or healthy food during eating hours.
The usual thing is to skip breakfast, advance dinner and delay lunch to achieve respect the periods of intake and fasting. We must never lose sight of the quality of what we eat, which is key to allowing us to lose weight.
Low carbohydrate diet, promoting good habits
The modification of habits is key to lose weight permanently, and without a doubt, an option that admits many variants but that we can apply gradually is the low-carb diet.
A low-carb diet without its own name is undoubtedly a good option to promote the use of stored fats as an energy source and has been shown to be more useful for weight loss than low-fat alternatives.
To carry it out We recommend reducing the frequency of consumption and quantity of cereals as well as legumes that we include in our dishes, prioritizing the intake of fruits and vegetables as a source of carbohydrates.
In his replacement, We will add nuts, seeds, derivatives of these, legume flours in some cases, fish, eggs, fresh lean meats and seafood that will offer fats and proteins to the habitual diet.
Of course, we recommend exercising regularly, not using table sugar or eating foods that contain it, for which it will be very helpful to avoid variously processed and ultra-processed.
Atlantic diet, with lots of fresh and seasonal foods
The Atlantic diet It is based on imitating the diet that the population of the north of Portugal and Galicia had a few decades ago, which is very similar to the Mediterranean diet.
Turns out an alternative based on fresh, seasonal and local food, predominantly fish, fruit and vegetable intake. Extra virgin olive oil is also the main source of fat and there is high consumption of legumes and whole grains that offer fiber and thus, promote satiety.
Omega 3 derived from fish and monounsaturated fatty acids from this type of diet could be helpful to lose weight, as has been verified.
Likewise, this diet would be beneficial to take care of health and reduce morbidity and mortality.
These are Seven Diets You Can Use To Lose Weight That Has Scientific Support, demonstrating that in addition to being effective in shedding extra kilos, they can offer a positive impact on health if applied properly.
Directly to the Paladar | These are 11 foods that we think are good for losing weight but better than not in your diet
Image | iStock, Unsplash and Pixabay