best diets for fast weight loss

 best diets for fast weight loss

best diets for fast weight loss
best diets for fast weight loss

Mediterranean diet:

In general, the Mediterranean diet is not a diet, but it is mostly a lifestyle that depends on the diet of the inhabitants of the Mediterranean region, and this diet contains mainly plant foods, beans, and other legumes, in addition to eating fish and seafood Different times a week instead of red meat, adopting fruits instead of sweets, and nuts for snacks, olive oil is the main source of fats in this diet, and studies indicate that the Mediterranean diet reduces the risk of heart attack and stroke, as well as Helps to lose weight as well, and the Mediterranean diet is a good choice for people who do not prefer eating red meat, and prefer vegetarian foods, fruits, whole grains and legumes.

The DASH diet: 

Using the DASH diet as a diet to help with high blood pressure problems, it began as a study of a diet to reduce high blood pressure, and it was found that it also helps to reduce cholesterol levels, lose weight, and is an ideal option for people. Those who plan diets from food groups without counting calories. [5] The Dash diet is a flexible and balanced diet that helps to find a heart-healthy eating method for life, and this system does not require special foods, but rather provides daily and weekly food goals. Among the things that this diet recommends is the following
  • Eat vegetables, fruits and whole grains.
  • Add skimmed or low-fat dairy products, poultry, fish, beans, nuts, and vegetable oils to the diet.
  • Reducing the intake of foods that contain high amounts of saturated fats, such as: high-fat meats, full-fat milk products, and tropical oils such as coconut oil, palm kernel oil and palm oil.
  • Reducing the consumption of sugar-sweetened drinks and sweets.

Moderate protein and moderate carbohydrate diet: 

This diet depends on eating whole grains and their products, and reducing the intake of processed foods, and those containing added sugar, but it is possible to eat a larger amount of protein from animal sources during this system, and a diet that contains proportions High in protein that reduces the feeling of hunger in some people, and facilitates the process of adhering to this diet, and the calories are divided during the day for this diet as follows: 
  • 30% of daily calories from protein.
  • 30% of calories from fat.
  • 40% of calories from carbohydrates.

Low-carbohydrate, high-protein diets:

 There is a wide range of diets that consist of a low-carbohydrate and high-protein diet, and the most important characteristic of these diets is that they reduce the intake of highly refined carbohydrates, such as white bread, white rice, white pasta, most crackers, and jam. And jellies, and sweets, which give the body a large amount of sugar, and when you reduce these types of carbohydrates, you can better control blood sugar and insulin levels. 

Low-fat diets:  

A low-fat diet provides less than 30% of fat in calories, while a very low-fat diet contains less than 15% to 10% of total calories from fat, [11] and since a long time the diet has been low in fat. It is the main strategy for losing weight, but now it has become less common, and given that fats provide 9 calories, while carbohydrates provide only 4 calories, it is possible to eat more food without obtaining a greater amount of calories, by means of Reducing the amount of fat, and eating foods rich in carbohydrates, especially fruits and vegetables that contain large amounts of water, and on the other hand, eating processed carbohydrates that are quickly digested instead of fat, this may disrupt the weight loss plan in place. 

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