Many folks know that dieting can be a great way to cut down body fat and become healthier in general. But, unless you’re a fitness buff or a nutritionist, it can be hard to figure out what specific diet to employ in order to meet your fitness goals.
To provide you with a proper basis to build your nutrition plan, we’ve created a guide to weight loss dieting. In addition, we’ve also included resources relating to fitness, health, nutrition, and other similar services.
Dieting for weight loss
Intermittent fasting is a diet plan that encourages those who follow it to cycle between periods of fasting and eating. Generally, there are various methods such as the 16/8 method and also the 5:2 method.
The former method refers to the practice of limiting calorie intake to a period of only 8 hours each day. The latter refers to a dietary restriction that limits one’s daily caloric intake to roughly 500 to 600 calories two times a week.
Given the serious drop in calories, intermittent fasting often shows a 3 – 8% reduction in weight over the course of 3 to 24 weeks. When properly done, this diet also heightens insulin sensitivity and improves brain health.
Of course, no diet is without its own risks and intermittent fasting, in particular, has shown to be rather difficult for those with diabetes, and blood sugar sensitivity. Because of this, it’s important to consult your doctor or a dietary physician prior to starting this diet.
Both vegetarian and flexitarian diets refer to diets that encourage the consumption of strictly plant-based foods. The difference between the two lies in the leeway provided by flexitarian diets which allow the light consumption of protein and animal products.
Vegetarian diets on the other hand do not allow any protein consumption instead sticking only to plant-based foods. Most vegetarians derive their required protein through soy or meat substitutes made using soy products but, supplements and shakes can also work.
Since they are rich in fiber these types of diets are believed to aid in weight loss due to the filling properties of this specific nutrient. In addition, plant-based diets are believed to lower the risk of heart disease, cancer, and diabetes.
The downside here is that these diets can often restrict the intake of protein and nutrients found in meat-based products.
As is the case with plant-based diets, there are different forms of low-carb plans. These typically include the Atkins diet and keto diet. In a sense, these types of diets are the opposite of plant-based plans in that they encourage low carb and high protein intake.
Though the Atkins and keto diets are both rich in protein, the former allows for 30% of one’s total caloric intake to come from meats. On the other hand, keto diets only allow 20% of one’s caloric intake to come from meat.
The benefit of low-carb diets is that they reduce risk factors for heart disease and high cholesterol. It should be noted however that in some cases, low carb diets can cause digestive upset in some people
With the basic weight-loss diets covered, we hope you’ll have an easier time cutting weight safely in order to meet your fitness goals.