Science speaks: the 5 really healthy diets to lose weight

The key to success is not to eliminate food but to limit its consumption.

Almost all diets are designed to “eliminate” a product from our diet daily, or extremely restrict. However, not all diets are like this. Or, at least, not all protocols feeding they are like that And there are diets or ways of eating that help us maintain a healthy weight and, at the same time, are healthy.

The five best healthy diets

1. Mediterranean diet

This diet is one of the most recognized. Those of this type promote the consumption of fresh foods, mainly vegetables, and in season. They also recommend the consumption of healthy fats, such as olive oil.

Another of the bases of the Mediterranean diet is to reduce the consumption of meat and increase physical activity. In addition to that, we will have to eliminate ultra-processed foods, saturated fats and pre-cooked foods from our lives. In short, more vegetables, more physical activity, less meat and more fresh food.

2. Paleo diet

The paleolithic diet is one of the most famous and admired by many people. It consists of an adaptation of a very specific way of eating that was done in the Paleolithic (there were different ways of eating and this diet would be the adaptation of one of them).

The basis is to feed ourselves based on food and not products. Basically, it is a diet that promotes the consumption of lean proteins – although recent research has found that carbohydrates such as potatoes could be very important in this diet – mostly coming from meat and fish.

In addition, carbohydrates will be provided through the fruit and vegetables, seeds and nuts should be consumed. What people who follow this diet do not usually consume are legumes, dairy or cereals. In any case, it is not a diet in which you only have to eat meat: vegetables and fruits are basic.

In addition, once again, physical activity is promoted because if they had something in the Paleolithic era, it was movement and activity with their own body.

3. DASH Diet

Possibly, of all, it is the least known diet. This is because the DASH diet was not traditionally an eating style to aid weight loss. Actually, it is a feeding protocol devised to treat hypertension.

Evidence has found, however, that it can also be effective in controlling our weight. This is due to the foods on which it is based. To begin with, the idea is that our diet consists of legumes, fruit, vegetables, whole grains, dairy – skimmed in this case – and lean fish and poultry.

But, in addition, it seeks that we avoid ultra-processed foods, saturated fats and refined sugars. We would also have to reduce red meat and saturated fat. The proteins in this diet would have to be obtained through legumes and other vegetable sources, in addition to white meats.

4. Real Food Diet

This is an excellent eating style to help us maintain a healthy weight and also eat as healthy as we can.

The idea is very simple – and at the same time complicated to carry out because it involves a strong change in our eating habits – and it is that we eat real food and move away from ultra-processed products.

In addition, it means committing ourselves to a long-term change in lifestyle. That is, it does not have beginning and end dates, but rather it is a way of eating for the rest of our lives. Yes, it is effective. In the long term, it is possibly the best way to maintain a healthy and stable weight.

We will have to base our diet on vegetables, fruits, legumes, flours, whole grains, seeds and nuts. At the same time, we will avoid ultra-processed foods, we will reduce added sugars as much as possible, we will opt for olive oil and we will eliminate alcohol from our lifestyle. We will also increase our physical activity.

This lifestyle also encourages us to cook more at home and go back to eating more real food, moving away from pre-cooked foods, fast food, snacks, soft drinks, etc.

5. Intermittent Fasting

It is not always planned well and it is not always adapted to everyone. Therefore, we will have to make sure of both things if we start trying it.

In this case, more than a diet we would be talking about a feeding protocol. That is, a way of considering how we consume our food. The idea is to eat fewer meals a day and focus on a limited number of hours. In this way it will be more difficult for us to go over calories and, in addition, it will help regulate our sensitivity to insulin, thanks to those hours of fasting.

There are different intermittent fasting plans that we can follow and the one we choose will depend on our lifestyle or needs. The most used is 8/16 (we eat all meals in eight hours and fast for 16). However, there are also others such as 12/12, 4/20 or the 24-hour fast.

With information from El Cordillerano.

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