The Best Diet For Weight Loss


The Best Diet For Weight Loss

Experts suggest different diets for weight loss. They all claim that this or that diet is the best for losing weight. But, which one actually is the best diet for weight loss? In an piece for The Conversation, Duane Mellor from Coventry University and Paul D McArdle from the University of Birmingham discuss which is the best diet for weight loss. From paleo, through atkins and all the way to 5:2 diet, we try to find out which diet is best for losing weight.

Low Carb Diets

First, let’s look at low-carb diets, which include Atkins, Dukan and, more recently, the Pioppi diet.

low carb diet

These diets claim that carbohydrates are bad for our health and should be avoided. The argument behind these diets is that carbohydrates are bad for us because they are broken down into glucose, which stimulates the release of insulin, and insulin helps the body store the energy from food as fat – especially around our middles. While this is true, we shouldn’t fail to mention that it is not only carbohydrates that encourage the production of insulin. Foods high in protein and fat do this as well. For example , beef increases insulin to a similar level as breakfast cereals.

Paleo Diet

Paleo diet recommends following a diet similar to that of our ancestors in the Paleolithic period. Although this diet has many definitions, the basic idea is to exclude grains and dairy products. Eating fresh food is encouraged, while highly processed food is avoided as much as possible.

paleo diet

Some evidence suggests that low-carb diets can help you lose weight, reduce the risk of type 2 diabetes and heart disease. On the other hand, this diet causes drop in energy intake. The reason behind this is that carbs make a large part of the Western diet and banishing them makes it difficult to make up for the lost energy intake.

And while Paleo and other low-carb diets help you lose weight, there are side effects, too, such as diarrhea, headaches and weakness.

Learn more about the pros and cons of Paleo diet.

Fasting Diets

Fasting is another option to lose weight. Fasting diets, such as the 5:2 diet and the warrior diet usually involve going for 14 to 36 hours with few or no calorie intake. The 5:2 diet involves eating a normal amount of calories for five days of the week and eating reduced calories (25% of normal calorie intake) on two non-consecutive days. The warrior diet involves eating just one large meal a day. These types of diets have been shown to result in weight loss.

fasting diet

In a study published in the International Journal of Obesity, the 5:2 diet not only resulted in a loss of over 6kg, on average, in overweight and obese women, over a six-month period, it also improved several important markers of health, including LDL cholesterol, triglycerides and blood pressure.

Although effective, these fasting diets can be a health risk. People embarking on fasting diets should remember to meet their nutritional needs. By not taking the needed nutrients, you may cause yourself more harm than good.

The best diet for weight loss?

The evidence is clear, most diets are, more or less, equally effective when it comes to weight loss. The important thing is to find a diet that works for you – one you can enjoy in the long term. Remember to find a way of eating, a diet if you will, that is both enjoyable for you and healthy in the same time. Then, and only then, you will be happy and healthy.