If the festive marathon hasn’t spared your health or your figure, it’s time to think about the most effective ways to get in shape and get on the right track. We’ve rounded up some of the year’s most trending nutrition systems.These 3 Best Diet & Food To Lose Weight Quick plans will help you lose weight quickly in 2021 .
After a string of late-night parties and celebrations, your body needs all the support it can get, and that starts with a normalized diet. We agree, getting back into shape is a lot harder than getting out of it, especially when the reflection in the mirror is not happy at all. But here, as in any other case, the main thing is to start. These most popular and effective diets will help you catch up and keep in shape.
1. Low Carb diet (keto diet)
A low-carbohydrate diet gives priority to foods with a low glycaemic index. This type of diet enables you to lose weight quickly and effectively without harming your health. Low-carbohydrate diets are also favored by athletes. It is also suitable for people with serious health problems, including Type II diabetics.
The gist of the diet is to completely or partially eliminate carbohydrate-containing foods, while the percentage of protein and fiber in the diet should be increased. Weight loss on this diet is based on ketosis, which is the process by which the liver breaks down fat cells into proper ketones and fatty acids. It is the first to act as an alternative source of energy for the body in the absence of glucose.
To achieve excellent weight loss results, the principles of a low-carbohydrate diet must be strictly followed, the first and foremost of which is not to skip meals and maintain a maximum interval of 4 hours between them. You should eat 5-6 times a day: 3 main meals and 2-3 snacks. Protein food should be consumed for breakfast. A great advantage of this diet is that you won’t have to starve yourself and you will have a tasty and varied diet if you want to.
It is not necessary to completely avoid fruit on a low-carb diet, as they contain vitamins, micronutrients, and fiber. You should focus on fruits that are low in calories and try to eat them in the first half of the day. One such fruit is the kiwi. This fruit has only 46 kcal and its hypoglycaemic index is 50. While on a low-carb diet, you can eat one or two kiwis a day.
You should also not ignore apricots (44 kcal, GI 35). A diet cannot be imagined without such valuable fruit as avocado. Even though this fruit is very caloric (228 kcal), it has a very low GI – only 10. Another beneficial fruit for dieting is strawberries (30 kcal, GI – 25).
How long can you stick to a low-carb diet? The answer depends on the number of carbs you consume. If you are on a strict diet (from 20-40g of carbohydrates a day), then dietary restrictions should not exceed 1-2 months. If your diet involves 80-125 g of carbohydrates, you can stay on it for a long period.
A list of products for a low-carb diet: vegetables, greens, bran, some kinds of fruit . All types of meat are allowed, including poultry, all fish and seafood, eggs, dairy and milk products, pulses, mushrooms, and butter.
2. Mediterranean diet
The Mediterranean diet is one of the most popular types of diet today. People living in Italy, Spain, the south of France, and Greece are known to be long-lived and have very few illnesses, no heart or vascular problems, and are rarely obese. So the benefits of this type of diet are self-evident
If you want to switch to the Mediterranean diet, you will have to give up a lot of things. First, red meat, especially pork and its products (lard, bacon, etc.) should be prevented. Secondly, butter, sugar, sweets, and pastries are not to be consumed. You should also avoid eating potatoes, ready-made meals, and obviously fast food.
You’ll need to avoid the excessive intake of salt, buns, and tea – in this region they even prefer to drink their coffee without sugar and sweets. Accepting the Mediterranean diet, you should be aware that your lifestyle and diet have to make substantial changes – so you need to be mentally prepared for this. It is important to bear in mind that the Italian way of eating can be quite expensive – this diet is not a cost-effective way of losing weight.
However, if you don’t mind the prices and the fact that you will have to give up a lot, then you should also be warned that you should not expect quick weight loss results from this diet. It is designed for a long process of transformation of the body to a new way of eating, which must get used to and you and your digestive system.
When starting a Mediterranean diet, the body may experience digestive disorders and gastrointestinal problems. Dieticians advise you to switch to this type of diet not at once, but gradually so that the body is not stressed. You can, for instance, choose 1-2 weeks per month to start eating this new diet, and then gradually increase the number of days.
The list of foods for the Mediterranean diet: all kinds of salads and greens (don’t forget arugula), vegetables (especially tomatoes), fruit, sea fish only, seafood, poultry in small quantities, cereal bread, sour milk products, Hard cheese, feta/broth cheese, pasta, cereals (especially rice), dry red wine (not more than a glass a day), eggs, nuts, dried fruit/honey (in small quantities). Only coffee or freshly squeezed juice is allowed. The diet involves eating 5 meals a day in small portions.
3. Intermittent fasting (fasting)
This is another type of diet that can be classified as therapeutic. It is recommended for various health and gastrointestinal problems. Intermittent fasting is all about eating at long intervals – 14, 16, and even 20 hours. Your choice of this diet depends on your body’s capabilities and the goals you set for yourself.
Typically beginners choose 12-hour fasting (12/12) while those who want to get better results choose 14/10, 16/8, and 20/4 intervals, where 14, 16, and 20 hours are set aside for fasting and the rest of the time you have to eat several meals (‘food window’). Setting up a special app on your phone to remind you when it’s time to eat or replenish your body’s fluids makes this task a lot easier.
The choice of fasting intervals is strictly personal, so don’t take on too much and choose the hardest option. If you choose to fast with 12/12, 14/10, 16/8 intervals, try to eat low-carbohydrate foods, don’t cut back on your portions, and drink enough water.
What are the benefits of Intermittent fasting? If you choose fasting 20/4, you don’t have to limit your food intake. Of course, fast food and sweets should not be consumed in any case. The body gets used to this way of eating fairly quickly and adjusts to it. Intermittent Fasting helps to reduce the stomach naturally, so you really will want to eat less. Also, by adhering to such a diet you will be insured against breakdowns and overeating
Fasting, like on keto diet, increases ketones, reducing insulin and cholesterol levels in the blood. Studies have shown that intermittent fasting has a positive effect on brain function, which is why it is often recommended as a prevention for diseases such as Parkinson’s and Alzheimer’s.
This dietary pattern normalises blood pressure, improves digestive function and reduces the risk of cardiovascular disease. Intermittent Fasting has a positive effect on the respiratory system, so it is recommended for asthma and as one of the means of rehabilitation after pneumonia.
If fasting daily seems like a difficult task for you, try this type of diet once or twice a week for the beginning. For example, with the 20/4 fasting option, you decide which meals to keep and which to give up. With 20-hour fasting you don’t have to think about the caloric content of certain foods at all.