Which diet is best?

How to lose 10kg in a week? Which diet is best? Why can't I lose weight? I hear such and similar questions very often…

Why is our weight decreasing or increasing?

It is very important to understand that nothing emerges and does not disappear. Energy cannot come from anywhere and disappear nowhere. If the energy supplied to the system - our body - exceeds the energy consumed, it will not disappear anywhere, but will remain in the system. If we eat more than we spend, energy is stored. That is unavoidable!

There are only two variables in terms of body weight change: energy received and energy expended. The amount of energy consumed is determined by our weight, height, muscle / fat percentage, hormonal activity līmenis and our level of physical activity, but the amount of energy we take is entirely up to us - deciding what and how much to put in our mouths, but most people can't appreciate it because:

  • There is no knowledge of the basic principles of a healthy diet;
  • Processed foods contain many ‘hidden’ factors in the form of various additives (preservatives, emulsifiers, dyes …) For which you have no information on the effects on the body;
  • Processed foods are high in "hidden" calories in the form of various sugars and fats. Most of the salt is used as a preservative (sugars, fats, salt we need - the problem is that they are ingested unknowingly and too much with processed food);
  • Availability and ease of use of processed (ie modified) food (depressing predominance of packaged and prepacked food in stores compared to fresh products available there);
  • Confusing food labels that in most cases are not even read;
  • Unhealthy food advertisements and various "advantageous" product offers "force" us to buy unhealthy food.
  • Various prejudices and myths about the effects of food on weight change.

All weight loss diets are based on limiting the calories consumed during the day, either by simply drastically reducing the number of calories ("Fast/Fad" diets), either by restricting the intake of a nutrient (usually carbohydrates or fats), or limiting meal time (within a few hours you will definitely not be able to eat as much as during the whole day) or even by significantly changing your metabolism (Keto diet).

 

Why are there so many diets?

I've counted around 380 different diets and there are definitely many more. The promises are very different - from getting the perfect height in a week, complete with the disappearance of cellulite, to purifying the aura and improving karma.

In my opinion, the main reason for this diversity is the opportunity to earn - many of my clients say that "they have tried all possible diets, but the weight is returning" and since "you will not climb the same river a second time" - new modifications and new names are needed - and of course The notion that 'what helps one doesn't help another', but I would paraphrase it as 'helping someone with a balanced diet and a low calorie deficit may not help another'.

 

Balanced diet and calorie deficiency

Many believe that the main prerequisite for weight loss is a balanced diet - they are a delusion. A balanced diet means that your body will be provided with all the necessary nutrients, minerals, vitamins - it ensures that you will be healthy and beautiful, but a balanced diet has nothing to do with weight adjustment - if you eat a balanced but too much - you will gain weight the same way . Only by normalizing the intake of salts will the water retained by them be removed.

As I said at the beginning, there are only two variables for weight adjustment: energy received and consumed. If you want to lose weight you need a calorie deficit - there is no other way. Calorie deficiency can be achieved in different ways - you can eat as before and increase your physical activity, you can consume less energy and not change anything else in your life, or - you can consume fewer calories and increase physical activity. We are different - “What works for one not suitable for another '.

 

What diet is best?

Over time, processed foods have become cheaper, tastier and contain more and more calories and various additives. Selling food and drinks is big business. Millions are spent every year to influence and persuade us to eat healthier - and more and more people are overweight.

Slimming is always associated with significant changes in eating habits, so it is important to choose a diet that you will be able to follow for a long time. - At least a year, ideally for a lifetime.

In my experience, the best diet is a diet that I would define as conscious eating. By that you know what you are eating - how much and what nutrients are in the plate and what each of them gives to your body. It's not complicated. Learn to make the right proportions of nutrients from products you are already used to eating. If your menu has been dominated by semi-finished products and refined sugar - both direct and carbonated drinks - gradually start to cook more yourself using fresh or quick-frozen products. You don't have to deny yourself what you like, but keep track of how many calories you eat during the day and do not exceed the amount of kcal you need, or if you want to lose weight - follow the 10-15% calorie deficit - you will lose weight gradually but steadily and ”Much less often. Sleep is also important because lack of sleep promotes the desire to eat more.

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