The best diets to lose weight

Diet advice
Le migliori diete per perdere peso

Most followed diets: here are some examples

Conclusions with a look at the Herbalife diet

The perfect diet suitable for everyone does not exist. Just think of how much sex and age are parameters that greatly influence the basis of a food plan to realize it immediately. In addition to these, many other factors play a fundamental role in establishing the characteristics of what will be our ideal diet.

We can therefore say that only after careful individualistic analysis it is possible to determine, even in detail, the most suitable type of diet for each of us.

However, there are prerogatives that every healthy diet must necessarily respect in order to give results to anyone who decides to undertake it.

We speak, in particular, of searching for a caloric deficit and, consequently, an analysis of the foods that are included in the food plan, the timing according to which they are consumed and, of course, special attention must also be paid to physical activity.

It takes some dedication to prepare for one healthier routine, especially if you want to follow it consistently throughout the year. 

Here are what aspects you should give importance to regardless of which diet you decide to follow:

 

  • Get enough energy: The United States Department of Health, in its food guidelines, argues that the healthy amount of calories in a given diet ranges from 2,000 to 3,000 in adult men and 1,600 to 2,400 in adult women, but calorie intake should be tailored to your activity level. If you're trying to lose weight, 1,400 calories in men (and 1,200 for women) should be the bare minimum. A meal plan that falls below this amount may not provide enough nutrients in your meals, and your metabolism will suffer
  • Focus on reducing added sugar: Men should avoid consuming more than 36 g of sugar each day (25 g for women) according to theAmerican Heart Association. But the added sugar in caffeinated drinks, breakfast foods, snacks and desserts can easily impact your diet. First, work on quitting the habits that cause you to crave sugar, then keep an eye on your sugar count in the future (consider targeting sugar if that's your Achilles heel)
  • Avoid excess salt: most of the excess sodium is hidden in packaged and processed foods, which leads, in the long run, to cardiovascular disease and inflammation 
  • Stay hydrated: drink at least 2 liters of water a day it can help you feel fuller between meals. You may need more fluids based on your activity levels and calculating (and matching) your exact needs can be a boon to your overall health
  • Court: Especially if you're trying to lose weight, getting your heart pumping is important, as a healthy diet is only half the battle. You don't need to join a gym to get at least 30 minutes of cardio every day. Simply taking a few walks can help you lose weight in a big way, believe it or not

 

Most followed diets: here are some examples

Diete più seguite

Now that we have highlighted the important aspects that must be covered by a balanced diet, aspects to which each of us must always and in any case pay close attention, let's look at some of the most famous and followed diets all over the world.

 

Ketogenic Diet (Keto)

This high-fat, adequate protein, and low-carb diet induces the body into a so-called state of ketosis, in which the body uses stored fat for energy. Research published in "Clinical Cardiology" suggests that the ketogenic, or "keto" diet can be an effective method for losing weight, but to be successful, you must follow the plan consistently and without interruptions, otherwise you will not get results.

Although the keto diet is popular among people with type 2 diabetesYou should avoid this diet if you have type 1 diabetes or other specific metabolic disorders.

No matter what your current health status, you should talk to your doctor before starting ketogenic diet , according to the recommendations of the "Journal of the Academy of Nutrition and Dietetics".

One of the biggest obstacles to this diet? Say goodbye to bread and other carbohydrates.

You'll also need to be prepared to deal with some of the plan's notable side effects, such as diarrhea, constipation, fatigue, mood swings, headaches, and bad breath. These symptoms are a common part of the so-called keto flu, which happens when your body adjusts to burning fat rather than carbohydrates for fuel.

Find out more about the Keto diet in our specific article on the subject.

paleo diet

The concept is to eat only foods (including meat, fish, poultry, eggs, fruit and vegetables) that would have been available to our Paleolithic ancestors. This means that grains, dairy products, legumes, added sugar and salt are all to be avoided.

A review published in August 2017 in  Nutrients suggests that the diet can undoubtedly lead to good weight loss, but the Academy of Nutrition and Dietetics warns that it could also cause some nutritional deficiencies, such as calcium and vitamin D. Anyone at risk of osteoporosis should therefore exclude following this type of diet. 

Atkins diet

This low-carb, high-protein diet has been around for decades. In fact, some say the keto diet is the new Atkins, although these popular low-carb plans are vastly different.

According to the Atkins website, the plan works in phases, with a very low daily allowance of carbohydrates as we are talking about 20, 40 or 100 grams in the first phase, which means that the diet would send you into ketosis. How many net carbs you need to stay under depends on the plan you choose. You can calculate net carbs by subtracting fiber and sugar alcohols from total carbs. This value, while an unofficial nutritional term, can give you an estimate of how much a food might affect blood sugar levels. Unlike the ketogenic diet, you are allowed to take in more carbohydrates as the phases unfold.

Because the diet is low in carbohydrates, it may not be appropriate for those on insulin or have diabetes, and because it is high in protein, you should avoid it if you have kidney disease.

The DASH Diet

Since the premise of the diet is designed to help people who have high blood pressure, low sodium foods are recommended.

The DASH diet focuses primarily on reducing your sodium intake and increasing your consumption of fruits and vegetables.

The US News & World Report has consistently listed the DASH diet as one of the best diets in its annual rankings.

The MIND diet

The MIND diet (or Mediterranean-DASH Intervention for Neurodegenerative Delay) is a sort of hybrid between the DASH diet and the Mediterranean diet. It features foods intended to slow the progression or development of Alzheimer's disease.

On the one hand, it emphasizes the consumption of vegetables, berries, beans, whole grains, olive oil, fish and wine, on the other it requires a general reduction of saturated fats. Because the diet focuses on cutting out unhealthy fats and emphasizes eating whole, fresh foods, people following the MIND diet may experience weight loss, albeit not as effective.

Dieta low carb

A typical low-carb diet limits carbohydrates to less than 60g per day, but this figure can vary.

Following this type of meal plan can lead to some nutritional deficiencies and children, as well as pregnant or nursing women, should avoid it. The low-carb diet is best for people who don't like sweets and prefer animal products.

Intermittent fasting

There are many ways to deal with intermittent fasting, ranging from fasting for a certain number of hours each day to a full 24-hour fast once or twice a week.

The idea is that fasting puts a little stress on your body's cells, helping them become better at dealing with that stress and possibly helping your body get stronger. The verdict on the long-term effectiveness of the diet on weight loss is still pending, according to a review of preliminary animal research published in January 2017 in Behavioral Sciences.

But the data suggest that the approach still has potential problems, as its restrictive nature can lead to overeating or binge eating, suggests a June 2013 article in the Canadian Medical Association Journal.

Finally, intermittent fasting is not safe for people with type 2 diabetes, children, pregnant or nursing women, or anyone with a history of eating disorders.

Vegan and vegetarian diet

A vegan or vegetarian diet is the best solution for people who do not like to consume animal products, both for health and environmental reasons and for the welfare of the animals themselves.

There are many health benefits of consuming more plant-based foods, such as reducing chronic disease.

While vegans do not consume any products of animal origin, vegetarians do not consume animal meat but eat both dairy products and eggs. These eating styles can aid in weight loss, but some vegans and vegetarians can become deficient in specific nutrients, such as calcium, iron, zinc and vitamin B12.

Flexible diet

You can think of the flexible diet as a part-time vegetarian plan. With this approach, plant proteins, whole grains, nuts, seeds, fruits and vegetables will be the basis of the diet, with the occasional meat dish being the exception.

Since this diet isn't as restrictive as a traditional vegan or vegetarian diet, it may be easier to stick to it.

Mediterranean diet

The Mediterranean diet is intended to reflect the dietary pattern of people living in the Mediterranean. So think about: lots of vegetables, fruit, olive oil, fish, nuts, beans, legumes, and a moderate amount of red wine and dairy products.

The diet can be useful for weight loss, as well as reducing the risk of developing diseases such as diabetes, heart disease and Alzheimer's disease. It has been repeatedly classified as one of the best diets by experts from all over the world and it is certainly a type of diet that is easily sustainable in the long run even if, it should be noted, it does not include all foods that are extremely healthy for humans but which are not found in the Mediterranean basin.

Blood type diet

This diet focuses on an eating style based on your blood type.

For example, if you're type O, you should eat a high-protein diet focused on poultry, fish, and other lean meats.

Type B? You should cut out corn, buckwheat, wheat, lentils, tomatoes, peanuts and sesame seeds.

The diet, which lacks a solid scientific basis, does not take into account chronic health conditions and you could develop nutrient deficiencies based on its restrictive nature.

 

Conclusions with a look at the Herbalife diet

Uno sguardo alla dieta Herbalife

Each diet has its pros and cons and, above all, each diet is suitable for a certain type of individual, necessarily excluding some.

The dieta Herbalife its first positive aspect is that of being suitable for practically everyone, including: vegetarians, vegans, celiacs and those suffering from various food intolerances.

Relying on meal replacement with quick and practical smoothies to prepare and carry around, they encourage the assumption of a healthier daily food routine, even (actually, above all) if our days are particularly hectic and stressful.

Each smoothie contains the right balance of quality ingredients, which help us maintain a good intake of macronutrients every day so that our body does not miss anything.

Losing weight does not mean eating less but eating better, Herbalife starts from this concept to guarantee concrete results for its customers, seeing is believing.

Here are the best Herbalife products to start seeing the first results without having to make big sacrifices that will make our diet an unsustainable weight:

 

 

Start yours dieta Herbalife, you will discover how to lose weight with taste and satisfaction.

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