By Maguie Hamzeh
You are beautiful just the way you are, but losing a few pounds could have its benefits!
As summer is just around the corner, we are pretty sure you had been trying so hard to get the perfect summer body you had always wanted before purchasing your new attractive swimsuit from OLX and hit the beach! This article will provide you with 3 diet plans that are scientifically proven to be effective and hunger satisfiers all at once. •
1. Intermittent fasting
Intermittent fasting is an eating pattern that consists of segmenting your day into fasting periods and eating windows. This diet plan is about eating during a certain number of hours (usually 8 hours or less), and fasting for the rest of the day (16 hours or more).
This plan has nowadays become more popular than ever, especially that studies have found that intermittent fasting is very effective in weight loss because of the decrease in caloric intake by about 25% compared to the baseline caloric intake of the person.
When it comes to the number of calories you should consume, keep in mind that this is a diet not a starvation plan! Brierley Horton a dietitian and nutritionist recommends that if you find yourself eating less than 1,200 calories a day, this is not a good sign and you should reconsider your diet plan.
During the fasting period, your body uses its sugar stores to give you energy. Once the sugar stores are over, your body starts burning fat, and that’s how you lose weight.
One of the pros of this plan is that you can apply it based on your daily routine without having to change many of your habits. In other words, it does not matter during which part of the day you choose to start fasting, but make sure to maintain a fixed schedule for better results. For instance, if your are not a breakfast person, you can set your fasting period from 8 p.m. till 12 p.m. the next day.
It is true that this plan is more about organizing your eating schedule, rather than the kinds food you are consuming, however, you should bear in mind that the number of calories intake can make all the difference. Brierley Horton suggests that eating high-protein foods (such as meats and seafood) and/or high-fiber foods (like fruits, vegetables, beans, and whole grains) and/or high-fiber foods (such as fruits, vegetables, beans, and whole grains) can efficiently satisfy your hunger for the rest of the day.
During the fasting period of the day, you can drink water, tea, coffee or any other zero-calorie beverages.
This plan does not only help you lose weight, but also, research has proven that intermittent fasting can have a positive impact on your health in terms of avoiding obesity, diabetes mellitus, cardiovascular disease, cancers, and neurologic disorders.
2. The Paleolithic (Paleo) diet
As the name implies, this diet plan takes you back to the Paleolithic era during which people used to consume unprocessed foods such as meat, fish, fresh vegetables, fresh fruits, nuts, seeds, olive oil, coconut oil and flaxseed oils.
According to the studies measuring the benefits of this diet on losing weight, the Paleo diet decreased the energy intake of the participants by 25% , which resulted in losing some weight.
Following this plan, you should be aware that many foods must be cut out from your eating diet.
The foods that you should avoid are listed as follows:
•Highly processed foods
3. Keto diet
The Ketogenic or Keto diet is a diet plan that consists of restricting your calorie intake from protein and fat and reducing the consumption of foods rich in carbohydrates.
When you limit the daily carbohydrates intake, your body starts breaking down fats and proteins to produce the energy you need to survive.
Following this diet plan might be challenging given that most of the foods contain carbohydrates. That is why, if you are looking forward to losing weight, you should do some effort to deprive yourself from foods rich in carbs.
As consuming foods that are low in carbs is the key to get the best results, find below a list of keto-friendly foods that can satisfy your hunger and help you lose weight:
•Low carb vegetables: Avocado, Broccoli, Cabbage, Cucumber, Kale, Eggplant, Spinach, Tomatoes, Lettuce…
•Low carb oils: Avocado oil, Olive oil, Coconut butter, Coconut oil and Sesame oil.
Also, here’s a list of the foods you should avoid:
•Breads and baked foods
•Starchy vegetables: Potatoes, Corn, Pumpkin, Peas…
•Fruits that are rich in carbs: Banana, Apple, Mangos…
Remember that whatever diet plan you choose to follow, physical activity can be very helpful when it comes to losing weight fast. If you prefer exercising at home, click here to check the equipment we have on OLX.
Disclaimer: Please keep in mind that this article aims at broaden your knowledge and general information about different diet plans that can help you lose weight. We strongly encourage you to consult your certified nutritionist or dietician whether you have any type of health condition or not. Kindly note that this article is not a substitute for medical advice.