5 Effective, healthy, scientific weight loss diets

5 Effective, healthy, scientific weight loss diets

In addition to exercise, weight loss diet also plays a very important role. A scientific, moderate diet will greatly impact the effectiveness of weight loss. Let’s learn about healthy and safe weight loss diets that you can apply right at home in the article below.

The Mediterranean diet and health

Is applying a weight loss diet really effective?

Currently there is a lot of information related to weight loss diets such as Keto, Eat Clean, intermittent fasting, Paleo, etc. Each method will have different advantages and disadvantages. However, each person has a different constitution and different lifestyle. If you do not follow the principles of weight loss, the diet can have the opposite effect, called the Yoyo effect.

Many of you will mistakenly think that losing weight means fasting, or not eating foods containing fat, starch, etc. That can lead to extremely serious consequences, for example causing the body to lack fatigue, low blood sugar, weakness, etc. And that is the reason why many people feel that weight loss diets are not really effective. In fact, no matter which method you use, you should follow health safety and the principle of calories in and out scientifically.

Harmful effects of using weight loss diet incorrectly

Improper weight loss can have negative health effects such as:

Bad skin: If not provided with adequate vitamins, fatty acids, and necessary proteins due to improper weight loss diet, the skin will be dry, lifeless, wrinkled, prone to acne, etc.

Causes weight gain again: This is the Yoyo phenomenon because you lose weight incorrectly. At that time, the body needs more energy, so it will create cravings.

Dehydration, hypoglycemia: Rapid weight loss due to fasting will cause the body to become dehydrated and cause hypoglycemia.

Lack of vitality: Due to fasting or lacking nutrients, the body will always be in a state of fatigue, causing physical weakness.

Memory loss: Fat is the main source of energy that helps the brain function well, so without fat, memory will also decline.

Poor immune system: Not eating enough food will cause the body to have a weak immune system and not be able to withstand disease.

Principles of weight loss diet

Diet largely determines a person’s weight and health status. A weight loss diet not only helps you control your weight but also helps you have a healthy body and avoid many diseases. Therefore, to achieve the best results, you need to follow the following dietary principles:

Energy intake must be equal to or less than energy consumed

A rule that you have certainly heard before when deciding to lose weight is that the total amount of calories consumed must be equal to or less than the energy you consume. In particular, the total amount of calories absorbed into the body is the energy contained in the daily foods you eat. Consumed energy is the amount of energy you consume when performing body activities such as exercise, digestion, metabolism, etc.

Many people mistakenly believe and misunderstand this principle, so they often fast or eat less to reduce the amount of calories they consume. However, you should not cut out more than 1,200 calories per day because your body needs energy to live. If you take less, your body will feel tired, lacking vitality, physically weak, etc.

Limit starch

You should limit eating starch or foods high in sugar. Every day, you should only eat about 500 grams of starch. At the same time, you can supplement your body with additional nutrients with nuts or cereals.

Eat lots of foods rich in fiber and protein

To reduce excess body fat, in your weight loss diet you should replace common proteins from pork and beef with white meats such as chicken, fish, etc. Because white meats are easily converted. turns into muscle, and protein from plants will help the body digest more easily, reducing hunger and cravings.

At the same time, one of the healthy weight loss diets recommended by doctors is to eat lots of fruits and vegetables and fiber. Because vegetables contain very little energy but are rich in vitamins and other necessary substances that are good for the digestive system. Therefore, to lose weight effectively, you should eat about 400 grams to 500 grams of vegetables and fruits, equivalent to 25 grams – 38 grams of fiber.

Divide meals into small portions

Another scientific way to lose weight is to divide meals into smaller portions. Normally, main meals will be about 6 hours apart and overweight or obese people will tend to eat more at the next meal, causing the amount of calories consumed to exceed the amount consumed.

So, you can divide 3 main meals into 6 snacks. Over time, the stomach will tend to shrink, causing you to no longer crave food as much.

Drink enough water every day, combine physical activity

Water helps the body transport and metabolize nutrients throughout the body. Therefore, in a healthy weight loss diet, you need to drink at least 2 liters of water per day.

In addition to combining weight loss diets, you need to plan to exercise at least 30 minutes/day. Exercise will help the body metabolize and eliminate energy faster, making weight loss more effective. In addition, maintaining exercise also helps the body stay supple, increases endurance, and helps improve health.

Scientific eating menu to lose weight

To lose weight effectively, you can refer to some weight loss menus as follows:

Eat Clean menu

Eat Clean is one of the most widely used weight loss menus for beginners today. This weight loss diet often focuses on dishes such as boiled, steamed, or salad to limit the amount of fat absorbed into the body. At the same time, the dish still retains its fresh flavor and nutrients necessary for your weight loss process.

Here are some important notes when you follow the Eat Clean weight loss diet:

Cooking at home is a good way to control the amount of fat and energy in each meal.

Eating a variety of vegetables, tubers, and fruits rich in vitamins and fiber helps improve health and support weight loss. Besides, you should combine eating enough foods rich in protein, fat,… and use simple processing methods such as boiling and steaming.

Avoid eating too much processed foods, canned foods and greasy dishes.

Replace processed sugar with natural sugars such as honey, cane sugar or palm sugar. At the same time, you need to limit drinking soft drinks and alcohol to reduce unnecessary calories.

Below is the Eat Clean 7-day diet menu that you can refer to:

Day 1 menu: For breakfast you can use smoothies, smoothies from some fruits such as bananas, strawberries or a combination of fruits you like. For lunch you can eat tofu salad with chicken breast, in the evening you can eat vermicelli mixed with chicken and add fruit.

Day 2 menu: You can eat oatmeal for breakfast, for lunch you can eat vegetable salad with salmon, for dinner there will be fruit salad.

Day 3 menu: Breakfast with fruit yogurt and oatmeal, for lunch you can have boiled eggs with mixed vegetable salad. For dinner, you can eat grilled/boiled meat with vegetables.

Day 4 menu: Breakfast with boiled eggs, boiled pork for lunch and brown rice and sauteed tuna for dinner.

Day 5 menu: Strawberry smoothie for breakfast, next meal and in the evening you can have salmon salad and roasted sesame sauce.

Day 6 menu: Fried eggs with black bread for breakfast, mixed vegetables for lunch and for dinner you can have pan-fried salmon with boiled vegetables.

Day 7 menu: For breakfast you can eat boiled asparagus and drink avocado smoothie, for lunch you can eat stir-fried beef with celery, in the evening you can combine eating eggs, cooked meat and vegetables.

The DASH diet is a healthy eating plan

Healthy and effective weight loss diets

Paleo weight loss diet

The Paleo weight loss diet often focuses mainly on proteins, vegetables, fruits, and nuts. And limit processed foods or foods high in sugar, milk, and grains. This is an effective and safe way to reduce belly fat and lose weight. In addition, this diet is also good for the heart, blood sugar and people with high blood pressure.

Vegan weight loss diet

Vegan is a vegan weight loss diet – that is, it does not use animal foods, eggs and milk in its menu. With this regimen, you not only lose weight but also reduce the risk of cardiovascular diseases, diabetes, cancer, etc. However, because you have to completely eliminate animal products, your body will lose a lot of nutrients (vitamin B12, iron, etc.). Therefore, to ensure health safety, you need to research carefully and plan a specific menu each day.

Dukan weight loss diet

Dukan is a weight loss diet that focuses on increasing protein and reducing carbohydrates, aiming to help you lose weight quickly without feeling hungry, while stabilizing your future weight.

While following this diet, you will be allowed to use up to 100 foods, including 72 protein-rich foods such as meat, eggs, dairy products and 28 additional foods such as vegetables, spices, and herbs. taste and aroma.

The Dukan diet is divided into 4 phases, including 2 phases focusing on weight loss and 2 phases supporting weight stabilization.

Keto weight loss diet

The Keto diet is a dietary method that focuses on minimizing the amount of starch (carbohydrates) and increasing the amount of protein and fat. This helps stimulate the calorie burning process, resulting in rapid weight loss.

In addition to the amount of protein in meat, you can also add protein-rich foods from vegetables such as broccoli or cauliflower. These foods are often easy to find and familiar, making it easier to plan a weight loss menu according to the Keto diet.

Intermittent fasting regimen

When following this weight loss diet, time becomes an important factor. Specifically, you will eat comfortably for about 8 hours, then, for the next 16 hours, you will not eat any more food.

At first, you may have a little difficulty getting used to this mode, but after a while, you will feel more comfortable. This is an easy and highly effective weight loss method. Unlike some other weight loss diets, you do not need to abstain from too many nutrient groups when applying this method.