Healthy Weight Loss Diet , What is it ?When people talk about diets, they are most often referring to weight loss diets.
A diet is an eating regimen that usually has a beginning and an end. The end is when the desired goal is achieved.
Among popular weight loss diets, there are downright dangerous ones. Is there then a healthy diet for weight loss and how to make up a sample regime? Let’s find out!
Are there any proven healthy diets for weight loss?
Yes, there are proven healthy weight loss diets, but before we list them, we would like to make important clarifications.
“Healthy diet” is a stretch term and not universal for everyone. People are different, so healthy for one may not be healthy for another.
At the BB-Team, we are not fans of short-term diets with a beginning and an end. That’s why we think a healthy weight loss diet is one that achieves smooth and lasting results, that creates a good relationship with food, and that teaches healthy habits to continue after the goal is reached.
In order to lose weight with a diet, whatever it may be, a negative calorie balance must be maintained – calories taken in and absorbed must be less than calories expended. This means that if you lose weight on a diet, you can gain weight on the same diet if your calorie intake is positive.
Calories in a food and drink weight loss diet should mainly come from whole and unprocessed foods rich in macro (protein, carbohydrates, fat) and micro nutrients (vitamins and minerals).
There are no specific weight loss diets, nor specific foods that lead to weight loss.
Of the better known diets, those that can be used during a weight loss period and are considered healthy as long as they are well tailored to the individual are:
- Low – Carbohydrate diet (LCD)
- High-Fat Low carbohydrate diet (HFLCD)
- High Carbohydrate diet;
- Ketosis, Ketone / Keto Diet
- Balanced Diet;
- Mediterranean (Sea Food ) Diet , etc
Each of the regimens has its own specifics, and although it can be categorized as healthy, if it is not properly selected for the individual, it is possible to not reap the benefits. For example, the ketogenic diet is not for everyone, nor does everyone tolerate a high-carb diet well.
What are quick diets for losing 20-30 Pounds ?
Humans are impatient creatures. We want something now and immediately, and this feeling is especially strong in the context of weight loss.
This is how fast diets came about, promising equally fast results.
These are highly restrictive diets relying on very low calorie intake, hence the rapid weight loss.
However, it is not permanent and it is not uncommon for a person’s health to suffer after following such diets.
We should not do them because:
- Are Hazardous to Health ;
- Lead to Psychological Stress ;
- Do not Lead to Lasting Results ;
- Do not Teach good Habits ;
- Do not Produce the Desired Results ;
- Lead to a YO – YO effect .
How to make a sample weight loss diet?
Now that we have specified what fast weight loss diets are and why they are not good to follow, let’s see what are the components of a good and healthy weight loss diet.
In order for a diet, a diet plan, to work well, it is good that it can be applied long-term, that it is wholesome and that it teaches good habits.
A good diet, even if it is in a calorie deficit, should contain enough calories for the body’s basic needs.
Don’t think that fewer calories means faster and lasting. The opposite – it leads to stagnation, yo-yoing and entering a cycle.
Macro and Micro nutrients
Let’s put it this way – food is not fuel, food is not just calories.
And although they are the main factor in whether we gain/loss or maintain weight, the way we feel depends on the sources of calories.
The more focused they are on getting the essential macro and micro nutrients, the more complete the regimen will be.
Sufficient protein, adequate levels of healthy fats and carbohydrates as needed.
And last but not least, vitamins and minerals, which although they do not carry energy value, are involved in a number of processes in our bodies.
Water is vital to us and approximately 60% of our total weight is made up of water.
Dehydration is just as dangerous as too much water intake, so we advise you to consider the factors to consider when determining your daily fluid requirement.
It is a misconception that there are certain foods for gaining weight as well as those for losing weight.
It is a myth that you can only achieve success if you eat chicken, broccoli and rice.
Your diet should be your long-term friend and not overwhelming, boring or monotonous.
A varied diet is a step forward and it is not at all difficult to organise yourself so that you can achieve it successfully.
Are there diets for men and diets for women?
No, there are no specific diets for men and diets for women.
Any diet would be suitable for either gender as long as it is well judged for the individual case.
It depends on one’s lifestyle, daily routine, sport specifics, goals, etc.
What is a healthy weight loss diet for children?
Weight loss in children is a process that should be referred to the child’s paediatrician and possibly, depending on the state of health, a consultation with a nutritionist.
In other cases – healthy but overweight children – a certified trainer can provide guidance on a diet.
A healthy weight-loss diet for children should not deprive the child of essential macronutrients, nor should it exclude entire food groups unless a food allergy is present.
The diet should be varied and palatable, bringing pleasure to the child. The pace at which it is taken down should be smooth and compliance with the regime should be such that it does not mentally stress the child.
What is a detox diet for weight loss?
In the modern lifestyle, the word “detox” has strongly penetrated and promises a cleansing and restart of the systems.
More often than not, however, it is simply a marketing ploy for manufacturers to sell their products.
Such are detox diets, which are based mainly on detox tea and juice.
If we take long-term care of our diet and are careful about what we eat, our body and more specifically our liver will be up to the task of detoxing. We don’t need expensive supplements, juices, tea and other “magic” cleansing techniques.
Detox diets, in their classic form, fall into the category of crash diets.
Is there a belly slimming diet?
No, there is no specific regimen for losing weight only in the abdominal area.
When weight is lost, it happens all over the body, at different rates.
Which is the best diet?
The best diet is the one that:
- Teaches Good Habits ;
- Can be applied Long-Terms ;
- Is varied tasty and carries all the essential nutrients ;
- Gives the feeling that you are not a regime , when in fact you are ;
- Helps you achieve your Goals without your Health Suffering ;
- Is individual , Tailored to the Person .
If you need help with creating an individual diet, don’t hesitate to contact our team.