Best Diet For Sustained Weight Loss Programs

Asbabsehat Diet has a close relationship with dietary changes. Yes it is undeniable that one of the best ways to sustained weight loss is to change the diet itself. However, the sheer number of diet plans available can sometimes make it difficult to get start right away Moreover, there are doubts about which diet is the most suitable effective and sustainable.

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Quote from Healthline, it is state that some diets aim to curb appetite and reduce intake, while on the other hand there are also diets that suggest limiting calorie and carbohydrate intake only. Until now, it is known that many diet programs offer health benefits in them.

If at this time Beauties are confuse about a diet that can be apply. Here are some of the best sustainable diet plans for weight loss that can be select and tailored to each goal. Read more below :

1. Intermittent Fasting For Sustained Weight Loss

The first diet plan to try is intermittent fasting. This intermittent fasting itself is divid into various methods, ranging from the 16:8 method which applies a calorie intake restriction of up to 8 hours per day and there is also the 5:2 method which limits daily calorie intake to 500-600 calories twice per week.

The way intermittent fasting works is by limit meal times which can simply reduce calorie intake. Reporting from Healthline, mention that in a review of research, intermittent fasting has been shown to reduce weight by 3-8% for 3 to 24 weeks.

In plain view, changes after do this diet can be seen from a reduce waist circumference of up to 4-7%.

Not only that, but other studies have also found that intermittent fasting can increase fat burning and maintain muscle mass.

2. Vegetable Diet For Sustained Weight Loss

Diet Vegan For Sustained Weight Lo

When you hear the word plant-base diet, of course, Beauties can immediately imagine that it is closely related to vegetarianism and veganism. Yes, this one diet is quite popular. Its application is to limit the consumption of animal products. The reasons for this restriction are quite diverse, ranging from health, and ethics to environmental reasons.

This plant-base diet can be call a vegetarian diet. As is known, this vegetarian diet consists of several types. For example, the flexitarian type emphasizes a flexible diet and allows the consumption of animal products in moderation.

Regarding this type of vegetarian diet, it can be directly adjust to the needs and goals of the diet Presumably you can choose the one that can, realize the personal diet goals you have. Meanwhile,

for scientific facts, as quoted from Healthline, research shows that plant-base diets are effective for weight loss. A review of 12 studies involving 1,151 participants found that people on a plant-based diet lost an average of 2kg more weight than those who include animal products.

3. Low Carbohydrate Diet For Sustained Weight Loss

Low Carbo diet

Ever heard of the keto diet and the Atkins diet? Both types of diets are examples of low-carb diets. Although both are classify as low-carbohydrate diets, basically the implementation of limiting the number of carbohydrates in each type of diet has differences.

For example, the type of keto diet that limits the amount of carbohydrate intake more drastically than others. The keto diet itself limits macronutrients to below 10% of total calories.

In simple terms, the workings of diet emphasize limiting carbohydrate intake in favor of protein and fat. The reason is none other than that protein can curb appetite maintain muscle mass and increase metabolism.

The effectiveness of this diet is also proven by several studies, where one of them is a study involving 68,128 participants who successfully show that a low-carbohydrate diet result in more weight loss than a low-fat diet.

4. Diet Paleo For Sustained Weight Loss

Best Diet For Sustained Weight Loss

Don’t forget, Diet For Sustained Weight Loss can also be use as an option for a diet plan. The way the Paleo diet works is to encourage eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. Instead, this diet limits the consumption of processed foods, milk, and sugar.

Some studies have also proven that the paleo diet can aid sustained weight loss and reduce harmful belly fat.

One of the studies was conduct in the form of a 3-week study, involving 14 healthy adults. From the results of the study, it was found that those who follow the Paleo diet lost an average of about 2.3 kilograms of body weight and reduce their waist circumference by approximately 1.5 centimeters.

5. Low Fat Diet low fat diet

What is Cholesterol?

Fat is produce from the body (liver) and the rest from outside the body (food) circulating in the blood vessels.

Function: Build cell walls, protect nervous tissue and make hormones

HDL: Good Fat: Prevents blockage of blood vessels by LDL and Triglycerides

LDL: Bad Fat: Can cause blockage of blood vessels

A person is said to have high cholesterol if from a blood examination his cholesterol level exceeds the normal value.

Normal Value :

Total cholesterol < 200 mg/dl, HDL cholesterol 35 – 65 mg/dl, LDL cholesterol < 150 mg/dl,  Trgliserida < 150 mg/dl

Consequences of High Blood Cholesterol:

1. Blockage of the arteries of the heart (heart attack)

2. Blockage of blood vessels in the brain (stroke)

3. Blockage of kidney blood vessels (kidney failure)

Low Fat and Cholesterol Diet is a restriction on the consumption of foods high in fat/cholesterol. This diet is give to patients with dyslipidemia. Dyslipidemia is a disorder of fat metabolism in the blood which is characterize by increased levels of total cholesterol LDL cholesterol, triglyceride levels, and decreased HDL cholesterol levels. Dyslipidemia is a risk factor for coronary heart disease.

Cholesterol Diet Goals:

Lowering levels of total blood cholesterol, LDL cholesterol, HDL, and triglycerides by following a diet,  Lose weight if you are too fat.  The number of calories is limited.

The name of this diet of course, is also familiar to hear As the name implies the diet applies a fat intake restriction of up to 30% of total daily calories Some very low-fat diets aim to limit fat consumption to below 10% Just like previous diets support by research, this low fat diet has also been scientifically prove.

An analysis of 33 studies involving 73,500 participants found that those who followed a diet saw small but relevant changes in weight and waist circumference.

 

 

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