Weight loss slimming diets

Weight loss diet has become many adults generally willing to do.But its effect is good?Actually not good.Research indicates that in five years, 60% of the dieters regain weight more than when they go on a diet to lose weight.

If you don't have any control diet effect is good (according to the study), then why have so many control diet?Just a simple search, we can find out hundreds of diet control.This is because even though you have never weight loss success, andMaintain a healthy weightIs still a lofty goal.And it can bring you great health bonuses.

Why is very popular to go on a diet?

Weight management is one of the world's biggest health problems.Since 1975, the global obesity has nearly tripled.In the United States, 39.6% of adults are classified as fueling.By 2016, 39% of the world's adults overweight, 13% fat.

Facts of modern life, that is, most of the world's population live in because of overweight and obesity deaths than deaths due to lack of weight;Moreover, it is not just related to the diet.Less than 5% of American adults do 30 minutes of exercise every day.And only a third of adults to suggest the amount of exercise per week.

What is the diet?

Diet is generally defined "personal from common consumption of food and drink the sum of the energy and nutrients".Health or nutritional diet may not be the ideal choice to weight control;Therefore, this article will focus on only can reduce body weight and body fat reducing energy diet.

Is the most basic and widely accepted principle depends on weight loss or weight gainCalorie intakeInadequate or excessive.You may know, calorie intake and expenditure or calorie balance.The concept of the heat balance is oversimplified, leading people to think that as long as the call for "eat less and move more," can solve the problem of global obesity.

Although heat balance concept is ultimately correct, but it is not so simple, cannot explain clearly how weight increasing or decreasing.Many factors influence eating behavior and decided to energy intake (calories).On the other hand, there are multiple factors and "consume more calories" (burn calories).This article only focuses on diet or "calories".

There is a lot to discuss in this respect.Below, we will not discuss the all popular diet -- because too much;Instead, you will see the main type or the analysis of the concept of diet.Don't worry, most common diet or brand belong to one of the classification of the discussed below.

There are so many mainstream diet types, conflicting information and new trend to you constantly, how do you know what kind of diet or eating pattern is the best?The science behind to look at the major types of diet.

A low-carb diet

Have you ever heard of: carbohydrates are the worst.This might be a little too much.But there are a lot of diet is focus on the limitcarbohydratesIntake.A low-carb diet is difficult to accurately define a broad categories.

But we still try our best to explain.Official U.S. government guidelines recommend from carbohydrate intake 45-65% of the calories.So, let's define a low-carb diet refers to a carbohydrate intake accounted for 10-40% of total calories per day.(carbohydrate intake of 10% or less, or about 50 grams, result in higher blood ketone body and energy metabolism changes.The very low low carbohydrate diet alone is worth discussion.Therefore, we will discuss in the next section ketogenic diet.)

The popularity of a low-carb diet may make you expect it related research is excellent.However, low fat diet and the effect of a low carbohydrate diet appeared a variety of research conclusion.To use the generalized definition of low-carbohydrate diets (less than 40% of calories from carbohydrates) research in particular.In compare low-carb and low-fat diets, the study showed almost no differences in weight and waist circumference.

But the study suggests that low carbohydrate intake (less than 20% of calories) in terms of weight loss and improve health risk factors,
More productive than a low-fat diet.

A recent consolidation analysis to study the low-carb diet affect fat mass and weight.Analysis and study of the diet were divided into mild low carbohydrate (about 40% carbohydrates) or very low carbohydrate (about 10% carbohydrates).Be considered in all of the low carbohydrate diet, low carbohydrate fat than the control diet to reduce more.

And carbohydrates is lower, the better the results.When they compared each type of low-carbohydrate diets (mild low and very low), compared with the control diet, only contains 10% carbohydrate diet had significant differences.Mild low carb is no difference.

But it should be noted that a low-carb diet and diet, after 12 months, an absolute difference of fat loss for 0.57-1.46 kg.A year later the tiny differences in the results for general dieters may not very attractive.

Advantages:

• Already have a higher protein intake, it helps you more satisfied.
• Provide the flexibility of fat and protein intake.
• Not blindly banned food containing fat.

Disadvantages:

• Significantly restrict carbohydrates may convey wrongly carbohydrates is to take full responsibility for the information for weight gain.
• Limit the diet healthy fruits, vegetables, whole grains and beans.

Example: Atkins, Dukan, Zone, South Beach diet, Stillman, Kimkins

Ketogenic diet

If you have read in the past few years information about health and diet, then you may be familiar with the term ketogenic.

Ketogenic diet (KD) is a variation of a low-carb diet, and its unique enough to be a separate discussion.With a low carbohydrate diet is relatively broad definition of different, ketogenic diet is through the measure of improving cycle or ketone ketone body's ability to objectively define;Are these your body to burn stored fat produces chemicals.

Into this ketone elevated state, also known as nutritional ketone.The nutritional ketone with diabetic ketoacidosis (DKA) it is important to distinguish.Diabetic ketoacidosis is a life-threatening disease, caused by blood contains a large number of glucose (sugar), ketone and this combination makes your blood acid is too high, and the serious influenceLiver and kidneySuch as the function of the organ.Diabetic ketoacidosis mainly occurs in patients with type 1 diabetes and the absence of insulin.

Nutritional ketone is changed because of the low carbohydrate diet, break feed, or caused by drinking too much.If you were in blood ketone state, your blood or urine ketone content will be higher than normal, but not enough to cause acidosis.

Now you know diabetic ketoacidosis and prandial ketone of the difference between.So, let's focus on the benefits of prandial ketone.In addition to completely break feed, can limit carbohydrates to less than 50 grams a day (or about 10% of energy intake) to implement the blood ketone.Typical of the ketogenic diet is:

• 5-10% of carbohydrates
• 15-20% of the protein
• 70-80% fat

It is worth mentioning that extreme limit carbohydrates are usually start in uncomfortable side effects.Are often referred to as "ketogenic BuShiZheng", many dieters feel fatigue, weakness, brain fog, headache, nausea and anxiety.Each time to adapt to the ketogenic diet is different, but in two to three weeks later, most of the low carbohydrate diet showed the psychological attention, concentration and strength are improved.

The ketogenic diet advocates say, ketone body and blood ketone state leads to unique metabolic state.And they said, it is this state will help the ketogenic dietReduced fatBetter than other food.But this kind of view of scientific evidence is not more than a uniform results.

The researchers to protein and energy intake at the same time between the ketogenic and non ketone diet do real test.The arrangement of experiments with very few exceptions, has not succeeded shows hemorrhage of ketone fat loss.This is shown under controlled conditions of the results (participants eat only give them food).In these rigorous study, with the same calories and protein ketogenic and non ketone diet compared between diet, there was an obvious increase in energy consumption or ketogenic diet has never been more body fat reduction.

Two integration analysis provides a powerful evidence, prove that close to the limit of all over in the face of carbohydrates is metabolic advantages, such as ketogenic diet.The analysis includes 32 study, all these studies are strictly control the food provided to participants.Carbohydrate content in the range of 1% to 83%, dietary fat accounted for 4% and 84% of the total energy.Under the condition of low carbohydrate metabolic or don't see the advantage of reduced fat.On the contrary, at higher carbohydrate or low fat, fat loss increased slightly.

The existing literature critics argue that test needs to be run much longer to enough "ketogenic adaptation".This is from using sugar as a fuel to use fat as the main source of the physical change.However, when the objective measurement, the ketogenic diet by platform for about a week after the fuel burning fat percentage has increased.Tightly controlled studies have shown that, in short, ketogenic adaptation is not necessarily equal to reduce body fat.

If there are any benefits ketogenic diet to lose weight, it may refers to the regulation of appetite.Even in the absence of caloric restriction, ketogenic diet will cause the body fat and/or loss of weight.This is because the fat and protein can enhance satiety, this helps dieters ketogenic diet reduce calorie intake.Ketogenic diet can also inhibit growth hormone releasing peptide (a kind of stimulate appetite hormones) to increase satiety.Appetite decrease, however, whether it is because the blood ketone or other factors, such asproteinAdd or carbohydrates, it is still unclear.

Advantages:

• Already have high protein intake.
• Applying caloric restriction, even if there is no hunger, still can suppress appetite or control.
• Simplify the meal plan and diet decision-making process.

Disadvantages:

• Will strictly limit the fruits, vegetables, whole grains and beans, they are an important source of dietary fiber and nutrients.
• May affect the result of the high intensity exercise.
• When protein and calorie phase at the same time, compared with the ketogenic diet, ketogenic diet did not show has excellent effect to the body.
• Extreme diet makes it difficult to insist for a long time or keep the same rules.

Intermittent break feed

You may have guessed how intermittent break feed operation.The answer lies in its name.Intermittent break feed是指您在進食和斷食之間空擋的時間。這使得節食更著重於應何時進食，而非應吃哪些食物。
Intermittent break feed there are many kinds of change.It can be divided into three main subclasses: day break feed, break feed all day and time to eat.

Day break feed is one of the most studied.You may have also heard it called on diet.As the name implies, usually need to go on 24 hours break feed and feeding switch between 24 hours a day.Eat, do not accept the restriction of calories or food types.

Research shows that if dieters eat, eat enough, enough to offset the day before the break feed.Over time, this will lead to insufficient calories and lose weight.Research also shows that this method is a good way to maintain body weight.Day break feed way of popular changes included in the break feed, eat small meals (less than 500 calories) rather than zero calories.This change may cause weight loss a little slow, but it seems that help to further maintain their weight and easier to maintain diet rules.

Day break feed is usually outside the normal eating days a week, but will use one or two time 24 hours a day.And the next day, day break feed changes including completely break feed all day, or eat 500 to 600 calories a day.Throughout the day break feed has been proven to reduce body weight and fat effective as daily calorie restriction.(this is already a week for three to six phases of the moon as shown in calories.)

Time to eat, too, only limit fixed within a few hours every day to eat.In general, this means break feed time is 16 to 20 hours, the meal time is 4 to 8 hours.Until recently, the study of these diets were rare.Two recent 20/4 and 16/8 study break feed and feeding schedule, showed positive results.Compared with the normal diet, they found that the time limit of diet reduces body fat, while maintaining light weight.

One of the biggest review of intermittent break feed study is to compare the intermittent break feed and the impact on the continuous caloric restriction when found very similar results.Body composition changes between two kinds of diet and other positive result is considered to be equivalent.However, intermittent break feed is considered to be superior in terms of curb hunger.

Advantages:

• All three types of intermittent break feed has a relatively strong evidence, proof to improve tissue daily calorie restriction of the same or better.
• Eating to intermittent fasting has unlimited cycle, does not need to be calculated accurate calories.
• Time eating (combined with training) while maintaining the physical, there has been a weight of evidence.

Disadvantages:

• Unhealthy food choices and excessive calories will become a part of the unlimited feeding period.
• If you need to consider the best performance, intermittent break feed need careful and careful planning.
• For some diseases, such as diabetes, may require additional consideration.

Example: to eat, 5-2 diet on alternate days

A low-fat diet

A low-fat diet usually can provide 20-35% fat calories.Based on the range set by the institute of medicine food and nutrition council of macronutrient adult acceptable range (AMDR).

Since the 1950 s, health professionals will promote to reduce fat intake, in order to improve public health.Updated dietary guidelines to keep these Suggestions, leading health organizations - such as the American heart association and the American diabetes association - support these guidelines.Moreover, strong scientific evidence base to support low to moderate fat intake to obtain health benefits.

Studies consistently show that, reduce fat intake below the normal level is helpful.It can lead to moderate and consistent weight loss, reduce body fat, reduce the waistline.However, from the point of a long period of time, low fat diet is not more than the simple approach to reduce total calories to reduce weight.

The average American adult received only 33% of the calories from fat consumption.Therefore, for most people, the typical diet simply slightly reduced fat intake is unlikely to be an effective strategy.

So a lot less fat?Only for 10-20% of their calories from fat is considered to be a very low fat diet.Research on such a low fat diet is limited.But the low-fat diet shows is good for weight loss and health.

When will the low-fat diet compared with other same calories diet intake, the result is change.These studies analyze the body composition, results showed that reducing body fat and no significant difference.Moreover, these very low fat diet is very difficult to maintain for a long time.Research shows that accept guidance only 10-20% fat intake of subjects, the actual intake of about 26%.

Advantages:

• A low-fat diet supported by major health organizations.Because they have a lot of scientific evidence to support their health benefits.
• The flexibility of protein and carbohydrate intake.
• Without any uglification certain foods because of the carbohydrate content.

Disadvantages:

• May be wrong to convey the message: fats from the diet is the only cause of too much body fat.
• Increase the carbohydrate intake will usually include unhealthy sugar, and increase of processed foods.
• Very low fat diet is difficult to maintain, and the lack of enough body composition more evidence.

For example: Lowfat: Volumetrics, DASH Very low fat: Ornish, Pritikin

Generation of meal and low calorie diet

The effect of meal as its name suggests.Generation of meal計劃通常每天提供800至1,200卡路里的熱量。這就是為什麼它們經常被稱為低卡路里飲食。

These diets often need to eat once or twice a day meal, in addition to the health of the extra low calorie food.There are considerable differences between scheme, but goal is the same.Do you use low caloric milk shake and snacks instead of regular meals, in order to reduce the total energy intake.The beneficial calorie imbalance lead to weight loss.

Most at the beginning of the meal plan proposal to replace two meals a day.This will make the start can fast weight loss.They then transition to every meal replacement for normal maintenance.Many scientific experiments support the feasibility of this strategy.But this is usually a relatively short-term fix.Therefore, long-term success depends on improving eating habits and change the way of life.

For packaging milk shake in replace ordinary food, snacks and soup before, need to consider some issues about the quality of the product.They should provide a large number of nutrients (protein, carbohydrates and fats) balance, just like a healthy meal.

Quality and quantity of protein should be a major focus.When added to the regular meals, pay attention to whether to provide daily recommended minimum protein intake.In normal, healthy adults, protein intake accounts for 15-25% of total calories, are generally considered safe.This is equivalent to 1200 calories a day 45-75 grams of protein in their diet.

The quality of the protein is also very important.As a result, most shake the use of dairy products, soy, eggs, or plant protein mixture, ensure milk shake contains enough all the essential amino acids.Enough doses of all kinds of high quality protein helps maintain lean body mass during weight loss (muscles and organs).For more information on protein, pleaseSee this page.

Different between the amount of carbohydrate and fat meal will be significantly different.Even if their specific doses less important than protein, they still are worth noting.The average adult is very difficult to achieve recommended fiber intake (25 to 30 grams).Therefore, the product should be with certain amount of soluble and insolublefiber.

Add some fat helps satiety and to improve the absorption of certain nutrients.Because you use the meal, so make sure meal contains a mixture of vitamins and minerals is very important.This helps in the meal nutrition play a role.If not, every day to eat a variety of vitamins can help you to satisfy the daily minimum recommended amounts.

The safest and most effective meal should have appropriate balance trace and huge amount of nutrients.This means enough high quality protein, low to moderate carbohydrate content (contains a lot of fiber), some healthy fats, and extensiveVitamins and minerals.

Advantages:

• Meal is precast products, this will waive or reduce the demand for cooking and plan as much as possible.
• Can help to break the snacks and other don't pay attention to dietary patterns.
• Each supermarket health food section and pharmacies can find meal products.

Disadvantages:

• Lack of diversity can influence to follow the rules and insist for a long time.
• The quality of processed foods, difference is very big.

Example: Slim Fast, USANA RESET, Medifast, for Life, with a Body Nutrisystem, Weight Watchers, Jenny Craig

Very low calorie diet

Very low calorie diet really is very strict.They are usually provide only 400-800 calories a day.Due to its extreme caloric restriction, they are rarely lose weight the first disposal scheme.

These diets are usually commercial preparation of liquid, but some of them are samples including soup and nutrition.Its purpose is to induce rapid weight loss (1.0-2.5 kg/week or week 2-5 pounds), while maintaining light weight as much as possible.Very low calorie diet is usually used in obese and require medical supervision.

In this type of diet, all regular diet is replaced.But these diets should not be confused with meal products, the latter usually eat once or twice a day.Generation of very low calorie diet meal contains a comprehensive range of essential micronutrients and appropriate level of huge amounts of nutrients.Macronutrient content is about:

• Protein: 70-100 grams per day
• Fat: 15 grams per day
• Carbohydrates: 30-80 grams per day.

Use this plan dieters reported a 75% weight loss of 15% fat and lean body mass.Resistance training helps to keep muscles in very low calorie diet, especially in obese subjects without training.

In obese people, the radical calorie restriction may be a strong intervention measures.More quantity of initial weight loss is associated with a long time to maintain weight loss success.(this shows the importance of dieters have a good start.)But some studies found that the diet does not result in more than 800 to 1200 calories a day diet long term (one year or more) of weight loss.

Although very low calorie diet may be the most suitable for some cases, but this should be done with the help of a professional.Poor quality of protein and improper medical supervision may lead to disastrous consequences.Possible side effects include excessive loss of lean muscle, not to cold, fatigue, headache, dizziness, muscle spasms, and constipation.Hair loss is a common complaint.

Advantages:

• Can quickly lose weight (1.0-2.5 kg per week or per week 2-5 pounds).
• Diet usually involves prepared foods, which will waive or reduce the demand for cooking and plan as much as possible.

Disadvantages:

• Very low calorie diet with a higher risk of side effects, but in the long term, the effect is not necessarily to be better than a low calorie diet.
• Should be carried out under the supervision of medical professionals.
• Very low calorie diet for healthy people and not suitable for athletes.

Example: Optifast, KicStart Optislim Proslim

Is won?

If you are looking for what kind of diet, or eating type is best for weight loss uncertainty or confusion, it doesn't matter.Because there is no real winner.

All kinds of dietary patterns in the specification what you eat and eat what is very extensive.Each type has different levels of support data and unfounded claims.But in the end, the long-term diet research which one type of diet and no special support.When the same amount of calories, and almost equal to the ability of reducing body fat.

Each type of diet has its potential unique way to achieve the desired goal (i.e., the strengthening satiety, easy to observe, and reduce hungry feeling, etc.).But there is a constant topic of all food, that is to reduce the intake of calories than burning calories.Diet may reach the goal in different ways, but eventually they are based on the energy balance.

You should choose what food?

Depends on what kind of food is useful to you.In the major food category, there are many vice diet.But most focus on weight loss diet is done by insufficient calories.Under the condition of enough protein, regardless of the calorie intake is insufficient because of fat, carbohydrates to reduce or enhance local control, almost no difference.Both reduce calories every day and continue to reduce calories, or alternate break feed in a week and there is no limit on the eating, which would seem to make no difference.

Long-term success depends on how long you can insist on diet.If you choose the following four kind of diet, you will obviously increase the chances of success:

• Meet your usual food preferences
• Control your hunger
• Support your exercise
• Fit your lifestyle

If you need to lose weight, choose to suit your diet, pay attention to health, and stick to it.Even though the weight loss 5% to 10%, can also bring health benefits for you.These include improving blood pressure, cholesterol and blood sugar.

You may need to buy some new clothes, this may be for you is you don't mind the side effects.

The main characteristics of deputy food diet

diet	composition	advantage	limit
A low-carb diet (LCD)	50-150 grams of carbohydrate, or up to 40% of calories from carbohydrates	Will have a higher protein intake, can help you more fullness. Give the flexibility of fat and protein intake. Don't blindly limit food containing fat.	May significantly restrict carbohydrates wrongly conveyed carbohydrate is responsible for the weight gain only information. Limit the dietary health fruit, vegetables, whole grains and beans.
Ketogenic diet (KD)	5-10% (less than 50 grams) carbohydrates 15-20% of the protein 70-80% fat	Natural protein intake is higher. Even without caloric restriction, still can suppress appetite or control hunger. Simplify the eating plan and decision-making process.	Strictly limit the fruits, vegetables, whole grains and beans, they are an important source of dietary fiber and nutrients. May affect the effect of high intensity training. When protein and calorie phase at the same time, compared with non ketone diet did not show has better effect to the body. Extreme diet makes insist for a long time or comply with the rules is very difficult.
A low-fat diet (LFD) and very low fat diet (VLFD)	LFD: 25-30% fat VLFD: 10-20% fat	A low-fat diet supported by major health organizations.Because they have a lot of scientific evidence to support their health benefits. Protein and carbohydrate intake with flexibility. Not because of carbohydrate content, blind uglification food.	Fat capacity limit may be wrongly conveyed the message: fats from the diet is the only cause of too much body fat. Increasing carbohydrate intake usually include unhealthy sugar and processed foods. Very low fat diet is hard to maintain, and for the benefits of body composition is lack of sufficient evidence.
Intermittent break feed (IF)	Day break feed (ADF) : 24 hours break feed, 24 hours a day eating Throughout the day break feed (facilities) : 1 to 2 days a week Time to eat (agency) : 16-20 hours a day break feed, 4 to 8 hours to eat	All three types of intermittent break feed has a relatively strong evidence, and improve the body's daily caloric restriction is the same or better. Eating to intermittent fasting has unlimited cycle, does not need to be calculated accurate calories. Time eating combined with training, while maintaining the physical strength, have appeared in the weight of evidence.	Unhealthy food choices and extra calories can become a part of the unrestricted during eating. If considering the best sports effect, intermittent break feed should be cautious and careful planning. Some medical conditions (such as diabetes) may require additional consideration.
A low-calorie diet (LCD) Generation of meal	Balance the huge amount of nutrients - Every day 800-1500 Kcal (Kcal)	Have prepared foods in their diet, which will waive or reduce the demand for cooking and plan as much as possible. Can help to break the snacks and other don't pay attention to dietary patterns. Almost all health food supermarket and pharmacy meal products can be found.	Lack of diversity will abide by the rules and insist for a long time. The quality of the processed food difference is very big.
Very low calorie diet (VLCD)	VLCD: 400-800 kcal/day	Can facilitate the rapid weight loss (1.0-2.5 kg/week or two to five pounds per week). Have prepared foods in their diet, which will waive or reduce the demand for cooking and plan as much as possible.	Very low calorie diet with a higher risk of side effects, but in the long run is not superior to low calorie diet. Should be done under the supervision of medical professionals. Very low calorie diet on the health of people and athletes don't fit.