Some of the diets we use to lose weight can only be applied for a short period of time. However, as indicated by Healthline , there are other eating regimens that can be extended without fear of potential health consequences .
Plant-based, low-carbohydrate and low-fat diets are some of the diets you can use and prolong for weeks or months as long as you take the necessary precautions.
1. Intermittent fasting
Intermittent fasting alternates periods of food intake with periods of absolute absence or minimal consumption . There are several ways to do this, such as 16 / 8 , the 5: 2 method, and others.
Generally speaking, intermittent fasting reduces caloric intake so that the body does not increase weight for fat and other components . If done properly, intermittent fasting can last for a long time.
2. Plant-based diets
Vegetarianism and veganism are the best known examples of diets plant-based. There is also flexitarianism , which is a way in which the person can consume vegetables and also include certain portions of meat in their diet.
3. Low carbohydrate diets
Low carbohydrate diets prioritize the intake of protein and fat at the expense of carbohydrates. The increase in protein in the body helps regulate appetite, build muscle mass and raise metabolism .
In some cases, these diets can raise the level of bad cholesterol in the blood, so discretion is suggested when using them .
4. Paleo Diet
This diet proposes that we eat the same foods that our hunter ancestors consumed. One of its premises is that current diseases are associated with the western diet , so abandoning it would keep us healthier.
There are studies that suggest that this diet does help with weight loss, but it is also known that it restricts important nutritional groups , which that would prevent us from setting up a completely healthy diet.
5. Low-fat diets
Since low-fat diets reduce calorie intake, they are useful for weight loss, although not as much as low-carbohydrate diets.
It is worth mentioning that these diets can generate long-term repercussions because fat is related to hormone production, cellular health and the absorption of nutrients , so they must be done with the appropriate precautions of the case.
6. Mediterranean diet
Originally designed to reduce the risk of heart disease, the Mediterranean diet is also capable of helping us lose weight . It is mainly made up of foods consumed in Mediterranean countries such as Italy and Greece.
This diet will only work if we have a limited calorie intake . If this does not happen, we will not be able to lose weight.
7. Dash diet
This diet is not intended to lose weight, but to prevent hypertension . However, several people have reported that they have lost a few kilos with her, probably because of the foods that she sees as:
- Fruits
- Whole grains
Before If proceeding with these regimens, it is important that confirm with a nutritionist that the diet which you select will not be harmful to you , and also that the diet will satisfy your nutritional needs.
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