What is weight loss?

Weight loss is a decrease in body weight from diets and exercises or from any illness. Most instances of weight loss arises due to the cut down of fat from body, but in some cases of severe weight loss, protein and other useful substances of body can also be depleted.

Balanced diet and a healthy lifestyle is really important and is preferable in order to maintain a healthy weight or to shed some extra pounds.

Normal BMI ranges from 18.5 to 24.9, someone weighing within this range will be considered as a healthy weight however exceeding this range would not be healthy and to balance it a person should make sure he eats the right food after all “we are what we eat’’.

4 type of diets which can help a person lose weight easily.

⦁ Ketogenic Diet (keto diet)  

The keto diet is a high-fat adequate protein and low carbs diet. This diet forces a body to burn fat rather than carbohydrates.

In keto diet intake of carbs is reduced drastically replacing them with higher intake of Fats. The reduction of carbs puts your body into a metabolic state called ketosis   which helps to reduce weight at a faster rate moreover, many researchers’ shows that keto diet can be beneficial for diseases of Alzheimer and certain types of cancers.

Keto diet limits to your body to the limit of 20 to 50 grams carbs per day. There are certain types of food items that a person can eat in keto diet. Which includes:

⦁ Seafood 

Fish and shellfish are recommended to be eaten while a person is on keto diet. Salmon in rich in vitamin B, potassium and selenium yet it is carb free which makes it keto friendly. Fishes like salmon, mackerel and sardines are rich in omega-3 and fatty acid which makes it suitable for the people with higher insulin levels to eat, it even helps to lower their insulin levels.

⦁ Eggs

Eggs are one of the healthiest food on the planet it is full of nutrition’s. Eggs are ideal food for keto diet as they only contain 1 gram of carbs and about 6 grams of protein. Studies shows that eggs triggers hormones which generates the feeling of fullness in a person. Nutrients like lutein and zeaxanthin, are found in egg yolk which is really good for eye health.

⦁ Low carb/keto friendly vegetables.

Low-carb vegetables are great substitutes for higher-carb foods.

For example,

Cauliflower can be used as a replacement for rice or mashed potatoes

“Zoodles” are created from zucchini

Spaghetti squash is a natural substitute for Spaghettis.

Some keto-friendly vegetables are:

⦁ broccoli

⦁ cabbage

⦁ cauliflower

⦁ cucumber

⦁ green beans

⦁ eggplant

⦁ kale

⦁ lettuce

⦁ asparagus

⦁ avocado

⦁ olives

⦁ peppers (especially green)

⦁ spinach

⦁ tomatoes

⦁ zucchini 

⦁ Meat and poultry

Meat and poultry contains several minerals and is rich in vitamin B moreover they contain no carbs at all which makes them keto-friendly. They fulfill the protein requirements and helps to preserve muscle mass of a person as well as it satisfies their taste buds too.

⦁ Butter and cream

Butter and cream are good fats that are included in keto diet they are also rich in conjugated linoleic acid, the fatty acid that helps in weight loss.

⦁ Nuts and seeds.

Nuts and seeds are high in fat but they are low in carbs which makes them keto friendly.

Healthy nuts and seeds which can promote weight loss are listed below:

⦁ almonds

⦁ Brazil nuts 

⦁ cashews

⦁ macadamia nuts

⦁ pecans

⦁ pistachios

⦁ walnuts

⦁ chia seeds

⦁ flaxseeds

⦁ pumpkin seeds 

⦁ sesame seeds

⦁ Intermittent fasting.

Intermittent fasting is usually done to fix the eating patterns and to lose weight which includes fasting for a short period of time and within that time you are not supposed to eat. Fasting for certain period of time leads the person to consume fewer calories which will promote weight loss. A person can lose 7 to 12 pounds in 10 weeks by intermittent fasting.

The most common method of intermittent fasting is the 16/8 rule in which you eat for 8 hours and then you are supposed to fast for the next 16 hours such as to eat between 12-8pm and then fast for 16 hours.

⦁ Military diet.

Military diet can be a pretty strict diet it was typically designed for the people in military. It require people to follow a 3 days low-calorie diet and then to fast for 4 days. In those 3 days of eating the diet restricts a person to eat 1100 to 1400 calories per day. This is a high protein diet that is low in fats and carbohydrates. Foods like eggs, banana, tuna, meat, and another high in protein food items are to be eaten in military diet. 

People with obesity are usually advised to adopt a military diet for rapid weight loss.

⦁ Plant based diets

A plant-based diet help you lose weight by restricting eating animals this can be due to ethical or environmental reasons however, there are some plant based diet such as flexitarian which allows a person to eat meat in

moderation.

Plant based diet can help a person lose weight in a healthy weight they can lower the cholesterol levels moreover,

 plant-based diets are environmentally friendly.

They are effective for weight loss. Some researchers found out that the people following plant

 based diets tend to lose weight faster than the people who eat meat.

The above mentioned diets can help a person lose weight if they are followed in a right way. However besides these diets a healthy lifestyle is also important for losing weight. Drinking enough water, getting 8 to 9 hours of sleep, exercising 4 to 5 times a week and not stressing over things are also some of the important things that a person should focus on while losing weight.

Before starting any of these diets a person should take an advice from their doctor if they are on any medications or if they are having any medical issues such as diabetes or heart diseases.