Things to know about popular weight loss diets

Let’s get straight to the point, all the top diets for weight loss should consist of eating mini meals throughout the day. You should limit refined carbohydrates, eat more lean protein, add favorable fats, and exercise. In this article, you’ll learn about some of the popular diets out there, some fad, some legit, so you can make up your mind about how to lose pounds and keep them off with do-it-yourself natural weight loss. , which should be more of a lifestyle than a “diet”, per se.

Among the many weight loss diet plans, you’ve probably heard a few things about the Atkins diet, for better or worse.

Basically, the Atkins Diet reduces carbohydrates to 20 grams per day, allowing only non-starchy vegetables. Over the course of the diet, you can increase your carbohydrate intake by 5 grams per week until you stop losing weight (usually between 25 and 50 grams). On one hand, supporters of this weight loss program say it’s great because they can eat as much steak, eggs, and cheese as they want and still lose weight. Many participants reported losing a lot of weight quickly, especially by incorporating some exercise. Atkins offers some prepackaged foods, energy bars, and cookbooks, and you can also find Atkins-friendly foods on the TGI Fridays menus. However, dietitians do not recommend this diet because many people take it as a free pass to eat an overabundance of fatty foods, which can lead to high cholesterol, kidney disease, heart disease, or diabetes. Also, an insufficient amount of carbohydrates is not healthy for the body. Constipation, muscle cramps, diarrhea, weakness, and loss of energy are commonly reported side effects of the Atkins diet.

The South Beach Diet also emphasizes protein over carbohydrates.

Eating more protein, says cardiologist Dr. Arthur Agatson, will cause the body to have less of an insulin response to carbohydrates, which is what packs on the pounds. This weight loss agenda consists of three phases, in which you gradually add more carbohydrates to your diet as you go. Unlike the Atkins diet, which eliminates all carbohydrates, the South Beach diet allows carbohydrates that have a low glycemic index, such as vegetables, beans, and whole grains. Fatty red meats and poultry are replaced by lean meats, nuts and oily fish. During the two weeks of Phase 1, eliminate all sugar, processed carbohydrates, and high-glycemic fruits and vegetables. Dr. Cindy Moore RD, a spokeswoman for the American Dietetic Association, warns that this phase can be dangerous because it upsets the body’s electrolyte balance, causing a large loss of water weight and dangerous amounts of weight loss. Phase 2 reintroduces most fruits and vegetables, while adding whole grains. Phase 3 is lifelong and involves the dieter understanding the difference between good and bad carbs and fats. There are books that will help you lose weight naturally or you might be interested in the South Beach Living brand of frozen entrees. While this isn’t the most ideal of weight loss diets, it is a good step forward for some people.

The best weight loss diets promote a lifestyle, not the elimination of a food group. One of these is the Reduced Calorie Diet, in which most people eat 1,200 calories per day, allowing for healthy weight loss as long as you consume the right amount of macronutrients like protein, complex carbohydrates, and unsaturated fat. In general, you should eat 660 calories from carbohydrates, 180 calories from protein, and 360 calories from fat. A sample 1200 calorie weight loss program might have you eat a whole wheat English muffin, a tablespoon of peanut butter, and half a banana for breakfast; twenty almonds and an apple for a mid-morning snack; two slices of low-calorie whole wheat bread, two ounces of low-sodium turkey breast, one ounce of cheese, one tablespoon of mustard, lettuce, tomato, and one orange for lunch; an eight-ounce low-fat yogurt for a mid-afternoon snack; three ounces of baked skinless chicken breast, one cup of cooked broccoli, and two-thirds of a cup of brown rice for dinner; and a cup of skim milk with two low-fat fig cookies for an evening snack. A number of advantages have been scientifically proven with this diet.