Is there healthy nutrition for all, and nutrition harmful to all? Or are things relative and vary from one to another and related to each of us separately?! that is what we will know in this article how you choose a diet.
Most of the widespread diets may lead to rapid weight loss. this is because they contribute to the starvation of the one, but their effect is short-term and for sure you will quickly return to gain the weight.
In addition to the fact that these diets do not rely on reliable and strong scientific evidence, and may harm your health rather than benefit it negative side effects on health.
Many competent authorities, such as the British Dietetic Association, have warned that these diets are ineffective for long-term weight loss, and are unhealthy.
Why should you not follow these diets?
Here are some compelling reasons to avoid any of the types of commercial and unhealthy diets:
Excluding some food groups
you have to know when you want to know how to choose a diet that Some diets may be based on eliminating some types of foods from your daily diet.
on the other side increasing the focus on others.
se you to ignore carbohydrates in exchange for increasing the number of protein portions and sources. other diets eliminate some essential food groups, such as dairy, meat, or fish.
This, of course, violates the rules of a healthy diet.
the diet must be balanced and inclusive of all elements.
this will let you avoid malnutrition and a deficiency in some nutrients.
We remind you in this article that you can lose your weight without deleting these elements.
you have to follow a diet that does not require deprivation.
Negative side effects on health
Most of the heterodox diets lead to weakness.
as most of them are low in calories and do not let the body get the energy.
when some of them are followed for a long period of time, they may lead to some health problems.
some of these problems are constipation, ulcers, bad breath, headaches, hair loss and pallor, kidney problems, and many others.
Complex and difficult diets to implement
you will find systems (such as the blood type diet, or the 5:2 fasting diet) that may be difficult to implement and the rules are strict and boring.
some diets, such as the apple diet, require daily food dependence on cabbage or apples, and the avoiding of the rest of the food.
Unreasonable and unscientific
Most of the claims of heterodox are not based on any scientific fact and there is not enough evidence to support them.
the best example of this is detoxing, which claims to contribute to removing accumulated toxins.
But scientifically and logically, there are no toxins which accumulate in the body naturally, as the liver is the organ whose work is based on deleting toxins from the body.
Our tips for healthy weight loss
Our top tips for proper weight loss and how to choose a diet:
Make sure to eat breakfast daily and at fixed hours
Many studies have found that daily breakfast engages with weight loss and an arise in metabolic rates.
Divide the daily meals into approximately five meals to at least six meals, including three main meals and three snacks.
Going to misunderstand carbohydrates, whole grains, and dietary fiber sources from natural sources like vegetables and fruits, which engage with increasing the feeling of satiety.
Avoid fatty and high-fat foods, such as fast food and fried foods, and choose low-fat or no-fat meat and dairy.
In the act of feeling hungry, it is advised to drink a bottle of water or drink hot drinks such as green, or red tea without adding sugar.
Avoid simple sugars and their sources, such as soft drinks.
How to choose the right diet
It is not easy to find the most suitable system for the body with many diets to choose from.
but through some methods, it is possible to reach the best diet that helps in achieving the goal of losing weight, and these methods are as follows:
Choosing a diet
The first piece of advice is that the diet must be suitable for the lifestyle.
for example, a person who is accustomed to eating large amounts of food each day will not be suited to a diet based on severe food deprivation.
eating 6 meals a day will need a diet based on several meals.
if you go to work every day you should have meals in your diet that are easy to take and eat at work.
if you have difficulty cutting out some foods my advice to you is to choose a diet that includes these foods in very small amounts.
Determine the purpose behind weight loss
Determining the desired goal of losing weight is one of the ways to choose the appropriate diet. According to the weight and the amount of fat in the body, the number of daily calories that should not be exceeded can be determined, and therefore a diet containing this amount of calories will be chosen to ensure the achievement of the desired goal in getting rid of excess weight.
Knowing the possibility of sticking to the diet throughout life
The diet must be a lifestyle and not a temporary stage, so a suitable diet should be chosen that can be applied all the time and not for a temporary period, so as not to gain weight again after losing it.
This does not mean depriving of various types of foods after reaching the desired weight, but rather there will be more space in eating but without excessive unhealthy foods.
Factors affecting the selection of the appropriate diet
There are several factors to be aware of to choose the right diet, which are:
The diet for weight loss requires a special budget; This is because it contains specific types of foods, and therefore you must take it into consideration before choosing the appropriate diet.
Some systems contain expensive foods that you can replace it with others. On the other hand, there are more flexible diets and some foods can be dispensed with less expensive ones.
Age and gender
Each age stage has a nutritional diet that suits it, as children need a group of nutrients more than adults, and there are basic foods that the body needs at each stage.
This also applies to women with the stages of pregnancy, lactation, or menopause, these things must be taken into consideration.
your guide to choose your food in your diet
Diet and diet meals are based on a low-carb diet, such as those found in sugary foods, pasta, and bread, and focus on food rich in protein, healthy fats, and vegetables, and there are many examples of healthy diet foods that can cause weight loss and improve health, and this is a guide to what to eat and what It should be avoided in diet foods.
The best foods for a healthy weight
The foods you should eat depend on several things, including your general health, how much exercise you do, and how much weight you should lose, and here are the basics of healthy eating: Be careful to eat: meat, fish, eggs, vegetables, and fruits. Be sure to include nuts, high-fat dairy, healthy fats and oils, and maybe even some tubers and gluten-free grains. You should also base your diet on these real, unprocessed, low-carb foods:
Meats such as beef, lamb, chicken, and fish such as salmon. Eggs, vegetables, and fruits. Nuts and seeds: Almonds, walnuts, sunflower seeds, etc. High-fat dairy: cheese, butter, cream, and yogurt. Fats and oils: Coconut oil, butter, lard, olive oil, cod liver oil. In dieting meals, be careful with the amounts of cheese and nuts, and do not eat more than one piece of fruit per day.
Worst foods for diet
Sugar: soft drinks, fruit juices, sweets, ice cream, and many more. Gluten grains: wheat, bread, and pasta. Trans fats: hydrogenated oils. High-quality Omega-6 and vegetable oils: Cottonseed, soybean, sunflower, grapeseed, corn, safflower, and canola. Artificial sweeteners such as aspartame and saccharin, use stevia instead, diet products, low-fat products, and processed foods. You should avoid sugar, HFCS, wheat, seed oils, trans fats, high-fat products, and processed foods.
Examples of daily diet foods
Diet meals in the breakfast
In your journey for knowing how to choose a diet, you will know that getting protein is from whole eggs, bacon, butter, milk choose egg whites, yogurt, low-fat milk, lean meat, and a healthy, fat-free butter alternative, with oats, cold cereal, whole-grain bread, and fruit juice or fresh fruit.
Diet foods for lunch
Use lean slices of beef, to reduce fat and cholesterol. Mix protein in a frying pan with vegetables to create a delicious, complete dish without relying on starchy side dishes. Instead of a hamburger, whole-wheat pasta can be served with tomato sauce and vegetables. Try baked sweet potatoes without the butter, sour cream, cheese, and bacon that often accompany baked potatoes. Add a bowl of healthy soup. Researchers have found that adding soup cuts calorie intake by 20%.
Diet foods for dinner
Add lots of veggies to sandwiches, use wholegrain bread and lean meat, avoid cheese and mayonnaise, make pizza with whole wheat, low-fat cheese, and low-fat tomato sauce, and add vegetables to it. Use fat-free mayonnaise for tuna or chicken salad, add celery and carrots, add black beans to soups for protein and iron, add nuts and low-fat cheese to salads for protein, and use fat-free dressing, try making hamburgers with turkey instead of meat bovine.
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