What’s the quick weight loss diets that work? There are a lot of diets out there, hundreds in fact. Some are good, but most are terrible. Sadly it’s the terrible diets that usually get the most attention, as they are the ones making grandiose promises like “Drop a dress size in 10 days” or “Lose 20lbs in 2 weeks”. These diets rarely work short term, and never work long term.
Seriously, think back to the last time you talked to someone who was following a crazy diet. They were probably two weeks in and excitedly telling everyone how well they were doing. Fast forward to the present and are they still following this diet? Not a chance. Are they walking around with a six pack? Almost certainly not. Because a crash diet will leave the dieter in a worse condition than they were before they started.
So what diets should I avoid?
You should be wary of any diet that makes a lot of promises about how fast it works. You should also avoid diets that require you to buy a certain product. For example, there are a lot of companies selling products that they describe as a weight loss tea (or teatox).
None of them have any scientific evidence backing their claims that the tea is responsible for weight loss, instead, they tell you to buy their teas and combine it with a very low-calorie diet. Of course, you will lose weight very quickly because you are on a low-calorie diet, but the teas don’t do anything. In fact, the diet itself is in no way healthy, nor will you be able to keep it up long term.
Another diet you should be looking to avoid is the grapefruit diet. Believe it or not, this diet has been around since the 1920s and it is as useless today as it was back then. The theory was that grapefruits contained fat-burning ingredients, but it has been definitively proven that they have no impact on fat oxidation (fat burning).
The Soup diet is another fad diet that should be avoided at all costs, there’s nothing special in it, you would end up on a very restrictive diet and it is only meant to last 7 days! So what happens to your weight after 14 days? Or 21 days? Short term thinking, leading to long-term problems.
What about a Low Carb Diet?
Well, a low carb diet is not ideal as again it isn’t sustainable, and there really aren’t any benefits to eliminating carbs from your diet. It is not an easy diet to follow as so many cultures’ main dishes contain carbohydrates.
Now if you are constantly overeating and you’ve noticed that a lot of the foods that you tend to eat too much of are carbohydrates then lowering your carbs might be very effective. But you should still eat a lot of carbs, the majority of the most effective diets are around 40-50% carbohydrate based, with 15-20% fat and the rest from protein. So lowering your carbohydrates down to 10 or 20% would leave you needing to eat a ton of protein and fat to function.
If you are looking for a diet to lose weight fast, and you don’t care about your long term results then a low carb diet is probably your best bet. Just make sure that your protein intake is very high.
Is Paleo effective?
Whilst the theory behind paleo is fairly ridiculous (that we should eat like people did thousands of years ago) there are some merits to following a paleo diet. For starters, there is an emphasis on fruit, veg, and lean protein. While processed foods and alcohol are severely restricted. You could get some really good results following a paleo diet, so long as you modify it to suit your lifestyle.
A lot of the foods that are restricted by Paleo followers (like bread for example) are perfectly fine to eat so it seems illogical to ban them for not being around during the Paleolithic era. But if you want simplicity in life then this is a good diet to follow.
So what are the best diets?
The most popular diet with doctors and nutritionists is currently the Mediterranean diet, which contains lots of fruit and vegetables, lots of fish and lean meats, and a lack of junk food. Some of the best foods for weight loss can be found in the Mediterranean diet, foods that are low calorie but high in nutrients. Italian food has lots of healthy recipes for weight loss too, as do Spain and Greece.
Probably the best way to lose weight though is to follow a flexible diet plan, this sounds easy but it does involve quite a bit of groundwork – particularly at first. Flexible dieting is the idea that so long as you hit your macronutrient targets (protein, fat, and carbohydrates) and are in your calorie target you can eat whatever foods you want in.
There is a misconception that flexible dieting means that you can eat lots of junk food whilst still losing weight. But actually, the idea of flexible dieting is to allow yourself to have some bad food so long as you can account for it.
Psychologically this is a lot easier for people to follow because unlike other diets it treats all food as food, not as good or bad. Assigning a moral value to some cheese or a bar of chocolate is quite crazy, and it over restriction of the foods you like is the number one reason why most dieters fail.
To be successful at flexible dieting you are going to need to know how many calories you should be eating, and you should have an idea of how much protein, fat, and carbohydrates you should have. This can be done for you online, using a calorie counting app.
Once you have your calorie and macro target, you can eat what you want so long as you fit into those targets. This is harder than you think and means that you will have to get creative. What tends to happen is that people start looking for healthier alternatives to some foods just so that they can fit the foods into their macros!
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