Which diet to choose and lose weight?
There are thousands of written and unwritten diets but how to avoid the yo-yo effect. Some nutritionists recommend a low-carbohydrate regimes (whether high fatty or high-protein diets), others adhere to evenly-balanced diet in all their varieties. Third, unfortunately, did try to lose hunger. We say unfortunately because this is absolutely incorrect and will be the subject of this article. Hunger is not a diet, and torture. and not starving to lose weight, at least not permanently.
StudySurprisingly, even in the early 21st century are not yet clearly understood the advantages and disadvantages of different diets, and studies the consequences for many years after a diet is the number of fingers.
In a relatively large and reliable study, conducted by the prestigious medical journal "New England", tested 811 people, divided randomly into four groups depending on the proportion of nutrients that they adopt. All respondents, regardless of which of the below listed modes are weakened, received 750 kcal less than their daily energy consumption.
In the first group of people get their energy from nutrients in proportion - 20% of energy comes from fat, 15% protein and 65% from carbohydrates (evenly-balanced (RBD) to high-carbohydrate regime (VVD)).The second group consisted of zhalaeshti to weaken, which were of a relatively high-protein diet (protein 25% of calories), low-fat and normal 20% carbohydrate 55%.The third group to generate energy as follows: 40%: 15%: 45%, respectively, fat: protein: carbohydrate, ie relatively high fatty diet, but a steady amount of carbohydrates in it.In the fourth group the proportion of caloric intake for the three main nutrients was 40%: 25%: 35% (fat: protein: carbohydrate) - a high-fat and high-protein diet.Note that all four diets, calories from carbohydrates not fall below a certain threshold. A number of experts, which I can trust, believe that constant low blood sugar (hypoglycemia chronic) may cause adverse changes in the body. Therefore, the total exclusion of complex carbohydrates from your daily menu can lead to health problems even if you do not notice them instantly, especially if done for longer than permitted - 4-6 weeks (read more about IRR). On the other hand, proteins do not exceed 25% of daily caloric intake, because it is believed that too much protein in the diet can lead to serious health problems (eg Duke of diet). In each diet were recommended primarily complex carbohydrates with low glycemic index are also taken up to 8% saturated fat, 150 mg cholesterol per 1000 kkalorii.
ResultsBut enough data! Let us now look at the results. In the short term 6 months after initiation of diets, slimming lost an average of 6 kg or 7% body weight. Differences in weight loss between different types of diets ranged up to 0.5 kg of body weight and 0.5 cm from the circumference of the abdomen, which shows small differences between diets. Relatively most people are weak, feeding on the basis of high-protein diets. At this point the study makes a different conclusion - the percentage amount of carbohydrates, ranging from 35% to 65%, no significant role in weight loss.
After the 12th month of starting the diet all participants started regaining some of the lost weight. A balance after the second year of study was downloaded on average 3.5 kg weight, the differences between diets were presented insignificant, indicating that in the long run there is a significant matter which diet you use. Only 23% percent of participants continued to weaken after six months to two years of study.
Disadvantages of the studyThe main minus of the study was the lack of individual approach to each patient, which seems to be any identified deficiency diets. Since the ideal diet should be appointed after consultation with induvidualno specialist or long introspection and reading.
The next minus is averaging the data and the release of major indicators like the percentage amount of muscle, subcutaneous fat, individual characteristics, hormonal status and musculoskeletal system. What we know is only that neglect small number of participants reported symptoms as a result of a diet.
Conclusion on weight loss and dietsAlthough emitted details about this study, it is most appropriate to be shown the existence of minor differences between a healthy diet. That is, if you follow the basic principles of weight loss, weight loss then you are almost guaranteed. So make the necessary efforts and results will be a person. Our team only recommends you never overdo it with one type of food because the food department there. Eat a varied, taking the necessary vitamins, minerals and nutrients. Upon the occurrence of complaints must consult a specialist.
Find the "golden mean" for themselves and achieve the figure you want.
Keywords:ErrorsDietsSlimmingPrinciples
There are thousands of written and unwritten diets but how to avoid the yo-yo effect. Some nutritionists recommend a low-carbohydrate regimes (whether high fatty or high-protein diets), others adhere to evenly-balanced diet in all their varieties. Third, unfortunately, did try to lose hunger. We say unfortunately because this is absolutely incorrect and will be the subject of this article. Hunger is not a diet, and torture. and not starving to lose weight, at least not permanently.
StudySurprisingly, even in the early 21st century are not yet clearly understood the advantages and disadvantages of different diets, and studies the consequences for many years after a diet is the number of fingers.
In a relatively large and reliable study, conducted by the prestigious medical journal "New England", tested 811 people, divided randomly into four groups depending on the proportion of nutrients that they adopt. All respondents, regardless of which of the below listed modes are weakened, received 750 kcal less than their daily energy consumption.
In the first group of people get their energy from nutrients in proportion - 20% of energy comes from fat, 15% protein and 65% from carbohydrates (evenly-balanced (RBD) to high-carbohydrate regime (VVD)).The second group consisted of zhalaeshti to weaken, which were of a relatively high-protein diet (protein 25% of calories), low-fat and normal 20% carbohydrate 55%.The third group to generate energy as follows: 40%: 15%: 45%, respectively, fat: protein: carbohydrate, ie relatively high fatty diet, but a steady amount of carbohydrates in it.In the fourth group the proportion of caloric intake for the three main nutrients was 40%: 25%: 35% (fat: protein: carbohydrate) - a high-fat and high-protein diet.Note that all four diets, calories from carbohydrates not fall below a certain threshold. A number of experts, which I can trust, believe that constant low blood sugar (hypoglycemia chronic) may cause adverse changes in the body. Therefore, the total exclusion of complex carbohydrates from your daily menu can lead to health problems even if you do not notice them instantly, especially if done for longer than permitted - 4-6 weeks (read more about IRR). On the other hand, proteins do not exceed 25% of daily caloric intake, because it is believed that too much protein in the diet can lead to serious health problems (eg Duke of diet). In each diet were recommended primarily complex carbohydrates with low glycemic index are also taken up to 8% saturated fat, 150 mg cholesterol per 1000 kkalorii.
ResultsBut enough data! Let us now look at the results. In the short term 6 months after initiation of diets, slimming lost an average of 6 kg or 7% body weight. Differences in weight loss between different types of diets ranged up to 0.5 kg of body weight and 0.5 cm from the circumference of the abdomen, which shows small differences between diets. Relatively most people are weak, feeding on the basis of high-protein diets. At this point the study makes a different conclusion - the percentage amount of carbohydrates, ranging from 35% to 65%, no significant role in weight loss.
After the 12th month of starting the diet all participants started regaining some of the lost weight. A balance after the second year of study was downloaded on average 3.5 kg weight, the differences between diets were presented insignificant, indicating that in the long run there is a significant matter which diet you use. Only 23% percent of participants continued to weaken after six months to two years of study.
Disadvantages of the studyThe main minus of the study was the lack of individual approach to each patient, which seems to be any identified deficiency diets. Since the ideal diet should be appointed after consultation with induvidualno specialist or long introspection and reading.
The next minus is averaging the data and the release of major indicators like the percentage amount of muscle, subcutaneous fat, individual characteristics, hormonal status and musculoskeletal system. What we know is only that neglect small number of participants reported symptoms as a result of a diet.
Conclusion on weight loss and dietsAlthough emitted details about this study, it is most appropriate to be shown the existence of minor differences between a healthy diet. That is, if you follow the basic principles of weight loss, weight loss then you are almost guaranteed. So make the necessary efforts and results will be a person. Our team only recommends you never overdo it with one type of food because the food department there. Eat a varied, taking the necessary vitamins, minerals and nutrients. Upon the occurrence of complaints must consult a specialist.
Find the "golden mean" for themselves and achieve the figure you want.
Keywords:ErrorsDietsSlimmingPrinciples
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