How to diet

Low- diet, diet food 5.2, detox diet, cabbage soup diet ... there is not sufficient diet programs prepare you for losing weight quickly.

The big question is whether these diets work? 

Most of which lead to the loss of weight quickly - and sometimes unexpectedly, but the pounds back again with the end of the diet.

The more worrying is that many popular diets based on fraud or search does not exist at all, are as unhealthy nutritional practices can make you sick.

In 2011 the British Dietetic Association warned of the systems of the common diets such as the Dukan diet, which she said are complex, and are not based on scientific evidence and said that it did not lead to weight loss over the long term.

Here are some of the problems associated with food blockbuster viruses, in addition to providing tips on eating healthy and how to lose weight in a healthy way.

Five reasons to avoid popular diets

Many of the diets for weight loss help you lose weight quickly. These diets often focus on weight loss only in the short term, so relive the weight at the end of the day again.

Mention here are five reasons to show not not be considered to follow the modern diets is a good way to lose weight.

1. Some diets make you sick

Many of the diets, diets are particularly harsh, designed to reduce the number of calories they consume significantly. Nutrition specialist says Ursula Arens: "harsh diet makes you feel very unwell and unable to work as it should." "Harsh diet leads to poor health in the long term because of unbalanced nutrition." Find out how to begin to lose weight.

2. exclude foods is dangerous.

Some diets recommend cutting out certain foods, such as meat, fish, dairy products or wheat. It prevents you dispense with some of the food groups full access to the necessary nutrients and vitamins needed by the body to perform its functions properly. You can lose weight without excluding foods from your diet. Each well the different foods that you should eat panel appears.

3. Can diets low-diet to be rich in fat

Some diets contain, such as the Atkins diet, the very low amounts of carbohydrates (eg pasta, bread and rice), which is considered a key source of energy. We can lose weight on these types of diets, but they often contain contain high amounts of protein and fat that make you sick. It can cause a low-diet diet also side effects such as bad breath, headache and constipation. Arens says, "said the high protein content in the diets reduces the appetite and the feeling of hunger." Allow you to many of the low-diet diets eating foods rich in saturated fats such as butter, cheese and meat. You can eat more saturated fat than necessary to raise cholesterol and increase the risk of heart disease and stroke.

4. detox diet does not work

Diet detox based on the idea that toxins accumulate in the body and can be removed by eating certain things or not to deal with other things. But there is no evidence of accumulation of toxins in our bodies. The accumulated, we will feel that we are very patient. Detox diet leads to weight loss because they determine the calories, and completely dispense with some foods, such as wheat or dairy products, eat a very limited range of foods. Arens says, "The Fever detox ineffective". "They are, in fact, a form of modified fasting."

5. Cabbage soup, blood type, diet 5: 2 and be popular diets usually difficult to achieve.

Some popular diets based on eating the type of food or eating one such as cabbage soup raw foods. Provide other diets difficult to achieve requests, for example, you must refrain from certain foods from your diet based on blood type. Intermittent fasting, diet 5: 2, which is increasingly popular, is a diet where you can eat normally for five days a week, and fast in the other two days. He says fans Diet 5: 2 it can help you to live longer and protect you from disease.

There is little or no evidence to support these requests in most cases, it is difficult to continue the long-term. Arens says: "If you followed the diets for very long periods can be that these diets are unbalanced and bad for your health." "You can lose weight in the short term, but to lose weight gradually and be in good health is much better."  

How to lose weight in a healthy way

Gain weight when the amount of calories that we eat exceed the amount of calories we burn during regular daily activities and exercise sport. Most adults need to eat less food and do more actively.

The only way to lose weight and keep it healthy is making permanent changes in the way of eating and exercise. Will help small adjustments such as: Eat less food and selection of drinks that contain less fat, sugar and alcohol ratio, lose weight. There are also many ways to make physical activity part of your life.

If you are obese and trying to lose about 5-10% of your current weight by the loss of 0.5 kg kg -1 (1-2 rtal) per week, you should be able to reduce this amount to eat about 500-600 calories less than you need per day. 

The average man needs about 2,500 calories a day and women need about 2,000 calories to maintain the same weight.

Six ways to keep health your plan to lose weight

Here there are six simple things you can do to eat healthy and help you lose weight. You will find many tips and information in our department to lose weight.

• You can reduce the amount of fat you eat, reduce fat in meat and drink skimmed milk or semi-skimmed milk instead of whole milk and low-fat or choose low-fat milk and replace precious low-fat curd. 

• Eat consisting of whole grain foods such as bread made from whole wheat, brown rice and pasta. These varieties are digested more slowly than other items such as eggs, helping you feel full longer.

• Do not cancel breakfast. Will provide you with a healthy energy that you need to start the day's breakfast, and there is some evidence that people who eat breakfast regularly are less likely to gain weight.

• try eating at least five servings of fruit and vegetables a day is diverse. 

• If you want to eat a snack, try the drink first, such as a glass of water or a cup of tea. Often we think we are hungry while we are actually thirsty.  

Beverage replaced high-calorie alternatives to container on less calories. This means drinks contain less fat, sugars and alcohol amounts. Replace sugary soft drinks mineral water with a slice of lemon. Do not forget that alcohol is rich in calories, so if you drink alcohol, the suspension will help you to control your weight.

Exercise and weight loss

It will help regular physical activity to lose weight also reduce the risk of serious diseases.

The amount of physical activity, which advises him on your age. Adults must be between 19 and 64 who began the exercise of physical activity newly access to exercise for 150 minutes of exercise a medium intensity sports a week.