Getting in shape and shading a few pounds can be a bit overwhelming. There are an array of diet plans and videos about workouts and supplementary diets out there and all of them claim to be ideal for everyone. So, which is the one diet plan that we all can adopt? Truth is that there is no one-size-fits-all solution.
Having said that, healthy bodies come in all sizes and shapes. Weight loss is not a magic solution to getting healthier. You must know your body requirement and work toward feeling your healthiest. However, for those who feel that weight loss and weight management diet is the way to get healthier, read on.
Eating a fixed plan that includes a variety of healthy foods helps manage weight. You must add an array of colors to your plate including oranges, dark leafy greens, tomatoes, fresh herbs, vegetables such as broccoli, and proteins. One of the best ways to get in shape or manage weight is to change diet slowly and follow a routine of exercise and a few strategies to maintain the routine. There are overwhelming number of strategies available on the internet, luring people with “before and after” shots of diet followers.
Here are some of the best methods to lose weight and maintain a healthy intake of calories, carbohydrates, fat, and vitamins.
Weight management strategies
Before committing yourself to a strict diet, one must know how to maintain a set routine. Most people fail to lose weight due to lack of consistency. Thus, here are some tips to keep yourself motivated.
Don’t stress over the number on the scale
During the first few days of any new weight management routine, people keep a score of their weight and aim for an ideal number. They not only aim for ideal weight but focus on the size of the clothes, and measure size of their waist, hips, and thighs.
However, the stress put on by focusing on getting to the number on the scale, distracts you from the goal. However, if you want to keep track of your weight, aim for losing 1-2 pounds per week. Losing more than 10% of the total body weight could lead to chronic illness and the unrealistic goals never motivate after the first few days.
Intermittent fasting refers to keeping a cycle of the period between fasting and eating. There are multiple forms of intermittent fasting such as 5:2 method and 16/8 method. The 5:2 method restricts intake of calories to 500–600 calories twice per week whereas 16/8 methods involve limiting calorie intake to 8 hours per day.
Either of the forms of intermittent fasting helps in reducing weight as it restricts the time you have to eat. However, those who are sensitive to drops in blood sugar levels should talk to their physicians before opting for this method.
Keep track of your intake
Writing down how much and what you eat is the most effective method of losing weight. It increases awareness about eating habits and helps in deciding which diet plan can work for you. Furthermore, you should keep track of every bit of a cookie, and every sip of wine to help figure out your pattern and eating habits only make sure not to go lower than 1,200 calories a day.
The Vegan diet
The vegan diet restricts the consumption of all animal products and is also associated with resistance to animal exploitation and cruelty. It is the rather strictest form of vegetarianism. The vegan diet includes eliminating meat, eggs, and animal-derived products such as honey, gelatine, whey, casein, and vitamin D3. A vegan diet has been effective for many at shading a few pounds because it contains very low fat and high fiber content.
Apart from this, plant-based diets are associated with reducing the risk of heart diseases, type 2 diabetes, and premature death. Furthermore, limiting processed meat may reduce the risk of Alzheimer’s disease and cancer. However, the vegan diet is low in several nutrients such as vitamin B12, Vitamin D, iron, calcium, zinc, and omega-3 fatty acids.
Low carb diets
Low-carb diets have been popular for decades for weight management and weight loss. There are several types of low-carb diets but all types focus on limiting carb intake to 20–150 grams per day. The objective of this diet is to force your body to use more fats for fuel instead of using carbohydrates for energy. This diet includes unlimited amounts of protein and fat while limiting carbohydrate intake. When the intake of carbohydrates, the fatty acids are moved into the blood and liver and eventually they are turned into ketones. The ketones are then used in the absence of carbs as a primary energy source.
According to Allied Market Research, the global weight loss and weight management diet market are estimated to reach $295.3 billion by 2027, growing at a CAGR of 7.0% from 2021 to 2027. The increase in the obese population owing to unhealthy lifestyles, awareness campaigns, and rise in disposable income drive the market growth. While these weight loss and weight management methods help people get in shape, any drastic change must be under the supervision of a dietician.
Swamini Kulkarni holds a bachelor’s degree in engineering and works as a content writer. She is deeply fascinated by technological advancements and the trending topic in the world. When she is not glued to the computer, she loves to read, travel, and spend time thinking about how she could read and travel more often.