Asbabsehat There are many choices of diet patterns for weight loss. Five of these diet methods are touted as best Diet For Sustained Weight Loss.
Diet is a method of eating patterns to get health benefits, such as body fitness, avoiding disease to losing weight.
Please note that not all diet methods can be effective or suitable for everyone. So do not be surprised if some fail to lose weight even though they have been dieting desperately.
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Therefore, you need to know the condition of your body so that it can match the diet you choose. However, among the many diet methods, some are called the best diets for sustained weight loss .
It is said so because it meets criteria such as safety, effectiveness, and uncomplicated practice. Reporting from the Times of India, here are 5 of the best diet and most effective diet methods to sustained lose weight.
1. Flexitarian Diet For Sustained Weight Loss
A flexitarian diet is a diet that encourages a person to eat plant food products on a typical day and also consume animal products in moderation.
This flexitarian diet was designed by nutritionist Dawn Jackson Blatner. This diet is said to be more flexible than the vegetarian diet, making it easy to follow in the long run.
Blatner said that this flexitarian diet is more suitable to be called a lifestyle than a diet. That’s because there are no fixed rules about the required calorie intake.
The diet, which is touted as the best diet in 2021, applies 5 main principles, namely eating whole fruits, vegetables, and nuts, limiting sugar, eating less processed foods, and focusing on plant protein intake.
2. Weight Watchers (WW) For Sustained Weight Loss
Weight Watchers is a popular diet method that can improve overall body fitness. This diet was designed by Jean Nidetch in 1963.
This diet emphasizes control of food portions and types of food. This one diet method is a slow and steady plan.
For WW dieters, they can still eat whatever food they like, but each type of food has a calorie count such as the amount of protein, sugar, and saturated fat.
3. Diet Vegan For Sustained Weight Loss
diet not only provides health benefits to the body but also affects the environment. This diet requires the culprit to eat plant foods only.
A vegan diet eliminates animal products, even including honey, milk, and eggs. Quoted from Very Well, a study shows that this diet is proven effective for weight loss.
Even superior to a controlled diet that involves animal protein. Furthermore, the vegan diet is also an effective tool for processing and preventing weight gain.
The volumetric diet was designed by a professor of nutrition at Penn State University, Barbara Rolls. Mentioned that this diet is more of a food approach.
In this diet, dieters will be taught to break down the energy density of foods, cut energy density, and make food choices that can fight hunger.
The food will be divided into four categories based on the density of the food. Starting from very low such as fruit, vegetables, milk, soups, and broths.
Then low-density fruit, starchy vegetables, whole grains, low-fat meat cereals. Medium-density meats, cheese, pizza, and French fries.
Lastly, there are high densities such as chips, chocolate candy, pastries, butter, and oil. Dieters will be asked to have low density and control foods with hard density.
5. Diet Mayo Clinic For Sustained Weight Loss
Diet was designed by the United States-based health clinic, Mayo Clinic. This diet is intended to change your lifestyle to leave unhealthy habits.
This diet method uses a pyramid in which foods that are at the bottom are consumed in large quantities, and those at the top must be reduce.
Foods that should be consume more include fruit, vegetables, sources of carbohydrates, protein, and dairy products. This diet can lose weight 2.7 – 4.5 kilograms in 2 weeks.
Get to know the Flexitarian Diet for Weight Loss
The flexitarian diet is predict to be the best diet in 2021. What is the flexitarian diet? What is the diet and what are the benefits?
There are many diet patterns that you can follow to lose weight or just live a healthy lifestyle.
One of the most popular health experts predicts this year is the flexitarian diet. This diet is generally like a vegetarian but still allows the perpetrator to eat meat occasionally.
A flexitarian diet has many health benefits due to its high intake of fiber and healthy fats. The risk of heart disease, cancer, and diabetes can be reduced.
Not only that, but the flexitarian diet also has a positive impact on the environment because it minimizes land use for raising livestock.
Here, asbabsehat summarizes everything about the flexitarian diet, as seen from Health Line (22/1):
1. What is a flexitarian diet?
The flexitarian diet was designed by nutritionist Dawn Jackson Blatner. The goal is to help people experience the healthy benefits of being a vegetarian, but still, be able to consume animal products in moderation.
No wonder he name his diet “flexitarian” which comes from the words “flexible” and “vegetarian”. Flexitarian practitioners can still consume animal products and their process products, unlike vegetarians and vegans.
Flexitarians are more suitable to be called a lifestyle than a diet because there are no fixed rules regarding food calorie intake for the perpetrators.
There are 5 main principles, namely: a. Eat lots of fruits, vegetables, nuts, and whole grains
b. Focus on vegetable protein intake instead of animal protein
c. Flexibility to eat meat and animal products once in a while
d. Eat less processed foods, relying on more natural and whole foods
e. Limit your consumption of add sugar and sugary foods in general.
2. Healthy benefits of the flexitarian diet
Because it relies on the intake of lots of fruits and vegetables, a flexitarian diet has a variety of healthy benefits. One of them is preventing heart disease.
This is due to the high intake of fiber and healthy fats from a flexitarian diet. Even so, the effect cannot be equate exactly to if someone follows a vegetarian diet which has been shown to reduce the risk of heart disease by 32%.
For those who are on a diet, you can also undergo a flexitarian diet because of the benefits of being able to lose weight. Another benefit is reducing the risk of diabetes and cancer.
3. Benefits of a flexitarian diet for the environment
The advantage of a flexitarian diet it is not only good for health but also the environment.
This is because reducing meat consumption can reduce greenhouse gas emissions, use of land resources, and also water.
Eating more plant-based ingredients also encourages the use of more land to grow fruit and vegetables for humans instead of land for animal feed.
4. Flexitarian diet menu for sustained weight loss
The flexitarian diet emphasizes the consumption of lots of plant-based protein and other plant-based ingredients. Foods that can be consume regularly include:
a. Protein: soy, tofu, tempeh, and other legumes
b. Non-starchy vegetables: spinach, kale, carrots, cauliflower, bell peppers
c. Starch vegetables: corn, sweet potatoes, pumpkin, peas
d. Fruits: apples, oranges, berries, grapes
e. Whole grains: quinoa, buckwheat, and more
f. Nuts and other sources of healthy fats: almonds, walnuts, pistachios, peanut butter, avocado, coconut
g. Plant-based milk: almond, coconut, soy (no sugar)
h. Herbs and spices: basil, oregano, mint, ginger, turmeric
i. Condiment: salsa, low salt soy sauce, tomato sauce without added sugar
j. Drinks: tea, water, coffee
For animal sources that can be consume occasionally are eggs, chicken meat, fish, beef, and dairy products.
Also avoid consuming processed meats such as sausage or bacon, refined carbohydrates such as white bread and rice, sweet foods, and fast food.
5. Lack of a flexitarian diet for sustained weight loss
Like any other diet or diet, the flexitarian diet also has its drawbacks. The culprit has the potential to lack micronutrients such as vitamin B12, zinc, iron, calcium, and omega 3 fatty acids.
This is due to the lack of consumption of animal sources, but the effect will be different for each person depending on their food choices.