Weight loss diet and the best modes you should try

Losing weight is an arduous journey, requiring perseverance and effort. Choosing the right weight loss diet plays an important role in achieving weight loss goals. In this article, Evaworlds will provide you with useful information about popular diets. From there, you can choose the method that suits you.

Popular types of weight loss diet

Keto diet

• Principle: Keto limit carbohydrates, and increase protein and good fats.
• Benefits: Effective weight loss quickly.
• Disadvantages: May cause some side effects such as fatigue, nausea, and constipation.

Mediterranean diet

• Principle: The Mediterranean diet focuses on fresh foods like fruits, vegetables, whole grains, fish, and olive oil.
• Benefits: Helps reduce the risk of cardiovascular disease, cancer, and is good for overall health.

Vegetarian diet

• Principle: Completely or partially eliminate meat, fish, eggs, and milk.
• Classify:
  • Vegetarian: Does not eat any animal-related foods.
  • Lacto-ovo vegetarian: Eats milk and eggs but avoids meat and fish.
  • Vegan: Does not eat any animal products including milk, eggs, and honey.
• Benefits: Provides a variety of essential nutrients, good for health and the environment.

Paleo diet

• Principle: Eat foods that prehistoric people could find such as lean meat, fish, fruits, vegetables, and nuts.
• Eliminate: Processed grains, dairy, sugar.
• Benefits: Helps lose weight, and improves cardiovascular and digestive health.

See more:

• Military diet: Detailed 7-day menu and the most important notes
• HMR Program: Pros and cons of the HMR diet and menu for 7 Days
• Jenny Craig Diet: Benefits, 7-day menu suggestion

Choose a suitable diet

Determine your weight loss goal

• How many kg to lose in how long?: Determine the number of kg you want to lose. Along with that is the desired time to achieve the goal.
• What is your physical activity level?: Assess your daily activity level, including exercise and other activities, to choose an appropriate diet.
• Are you willing to change your eating habits?: Consider your ability and willingness to change your current eating habits to maintain your new diet.

Consult your doctor or nutritionist

• Advice on appropriate diet: Get advice from experts to choose a diet suitable for your health condition and personal needs.
• Avoid potential risks: Experts will help you provide information to avoid potential risks caused by applying the wrong diet, ensuring safety and effectiveness.

Listen to your body

• Choose foods you love: Choose foods you like and are easy to stick to over a long period to stay motivated.
• Monitor your body’s reactions: Observe your body’s reactions after changing your diet and adjust if necessary to ensure comfort and long-term effectiveness.

See more:

• What is Weight Watchers? Compare Weight Watchers (WW) vs Keto
• OPTAVIA diet: Principles, benefits, 7-day menu according to OPTA diet
• Top 10 best electrolyte drinks: Benefits, options and notes

Weight loss diet foods

Green vegetables and fruits

• Green vegetables: Spinach, kale, broccoli, and water spinach. These vegetables are low in calories, rich in fiber and vitamins, helping to create a feeling of fullness for a long time.
• Fruits: Apples, oranges, strawberries, and berries. Fruits provide vitamins, minerals, and fiber, helping to lose weight effectively.

Protein from plants and animals

• Lean meat: Chicken, turkey, and lean pork are rich in protein, which helps strengthen muscles and burn calories.
• Seafood: Salmon, mackerel, and shrimp are rich in protein and omega-3, which are good for heart health and help with weight loss.
• Beans and seeds: Lentils, peas, and chia seeds provide plant protein and fiber, helping the body feel full longer and easily control weight.

Low-fat dairy products

• Yogurt: Low-fat or sugar-free yogurt helps replenish beneficial bacteria for the digestive system and is rich in protein.
• Cheese: Low-fat cheese provides calcium and protein, which help strengthen muscles and bones.

Whole grains

• Brown rice: Rich in fiber and helps control blood sugar.
• Oats: Helps reduce cholesterol and create a feeling of fullness for a long time.
• Quinoa: Rich in protein and fiber, good for weight loss and providing sustained energy.

Good fats

• Olive oil: Contains monounsaturated fats, which are good for the heart and help with weight loss.
• Avocado: Provides unsaturated fat and fiber, helps keep you full longer and reduces cravings.
• Nuts: Almonds, cashews, and walnuts provide healthy fats, protein, and fiber, which help control weight.

Healthy drinks

• Filtered water: Drinking enough water helps keep the body functioning well and reduces hunger.
• Green Tea: Contains antioxidants and may enhance calorie burning.
• Unsweetened fruit juice: Provides vitamins and minerals without adding unnecessary calories.

Spices and herbs

• Ginger: Helps increase metabolism and burn excess fat.
• Chili: Contains capsaicin, which helps increase calorie burning and reduce appetite.
• Cinnamon: Helps control blood sugar and creates a feeling of fullness longer.

These foods not only help lose weight but also provide all the necessary nutrients for the body. Furthermore, these foods also ensure health and nutritional balance throughout the weight loss process.

See more:

• Insulin resistance diet: Benefits and how to build an extremely effective diet
• The gluten-free diet: Benefits, foods and menu planning
• What is a high-protein diet? Benefits and suggestions for 15+ protein-rich foods

Be careful when applying a diet

Consider your health condition

• Get a health check before starting: Consult your doctor or nutritionist to determine the right diet for your health condition.
• Monitor existing diseases: If you have diseases such as diabetes, high blood pressure, or heart disease, you need to adjust your diet to ensure safety.

Supplement enough nutrients

• Nutritional balance: Ensure an adequate supply of nutrient groups such as protein, carbohydrates, fats, vitamins, and minerals.
• Don’t skip meals: Avoid skipping meals, especially breakfast. The reason is to maintain energy and metabolic rate.

Do it gradually

• Do not change suddenly: Apply the diet gradually, do not change too quickly so that the body can adapt.
• Set realistic goals: Identify short-term and long-term goals, avoid setting too high goals that lead to pressure and failure.

Combine with physical activity

• Exercise regularly: Combine diet with regular physical activity to enhance weight loss and improve overall health.
• Choose appropriate exercises: Choose exercises that suit your health condition and personal preferences to maintain motivation.

Keep a comfortable spirit

• Avoid stress: Stress can reduce the effectiveness of your diet, so find ways to relax and stay calm.
• Support from loved ones: Get support from family and friends to stay motivated and feel not alone in your weight loss journey.

Monitor and adjust

• Track progress: Record your weight loss progress and your body’s response to know the effectiveness and need to adjust your diet.
• Adjust as needed: If you feel tired, depressed or not achieving the desired results, adjust your diet or seek advice from a specialist.

Conclusion

Effective weight loss is not just about losing weight but also about improving overall health. Choose a suitable diet for yourself, combined with a scientific lifestyle to achieve your goals safely and sustainably. Follow Evaworlds now.