Weight loss basics – diets
Posted By Diets on January 25, 2010
Dieting is the most popular method for weight loss. Successful weight loss management plan requires energy input to be less than energy output. In other words you need to take less calories than you spend in your daily activities. There are two main strategies to achieve negative calorie intake: reduce energy input (diets, bariatric surgery, appetite suppressants) or increase the energy output (exercises or non-exercise movements).
How much calories you need to cut?
There is great diversity of different diets, which vary according their calorie reducing capabilities. The recommended safe, but effective at the same time, energy deficit is 500 kcal daily. In other words you need to take 500 kcal less than you spend . Reducing your calorie intake by 500 kcal daily leads to weight loss of pound a week.
Some diets are designed to maintain even greater energy deficit - about 1000-1200 kcal daily. Such very low calorie diets are not suitable for everyone, they are harder to follow, have only short-term effect and can be very dangerous in the long-term. So if you start a diet be sure not choose very low calories plan.
Which diet is the best?
Numerous diets and diet plans have been advocated, but according to the studies none had advantage over another . In comparison between Atkins (low carbohydrate diet), Zone (high protein, low carbohydrate), Ornish (very low fats) and Weight Watchers no significant difference have been found in weigh loss at 1 year. However, it seems that low carbohydrate diets had the advantage to achieve greater weight loss at 3 month (but again the result was the same as the others at 1 year).
This comes to show that any diet plan you choose can be effective , if you are able to keep to it.
Reducing fat content
Maintaining low fat content in your diet is another strategy for successful weight loss plan. Typical American diet consist of about 37-40% fats. In low fat diets fats consist 25% of energy intake. This is achieved by the increased amount of fruits and vegetables in the menu and choosing foods that are low in fats (low fat alternatives). Reducing fats, without reducing calorie intake will not lead to weight loss.
Low fat diets have other health benefits , besides weight loss - they lower LDL-cholesterol levels, thus reducing the risk from developing cardiovascular disease (ischemic heart disease, arterial hypertension, atherosclerosis).
Filling, but not fattening foods
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