- 1 Means to get rid of extra pounds
- 2 A healthy, low-calorie diet
- 3 general advice for easy diet
- 4 types of weight loss diets
- 4.1 Low-calorie diet
- 4.2 A very low calorie diet
- 4.3 Low-starch diet
- 4.4 Low-fat diet
- 5 Sports to lose weight
- 6 References
Means to get rid of extra weight
More than 60% of the community suffers from an overweight problem (BMI between 25-29 kg / m2), which is considered one of the most important risks of chronic diseases such as diabetes , stress and heart disease . [1] There are many ways to lose weight, such as eating a diet, increasing physical activity, adjusting lifestyle, using medications or resorting to surgeries. It is worth noting that following a healthy and balanced diet combined with exercising and adjusting the lifestyle to become healthier is the ideal solution to get rid of excess weight and accumulated fat, in addition to the continuity of maintaining the ideal weight for life. [2]It is worth noting that gradual weight loss is the right way to get rid of fat in the long run. Diets that promote the disposal of tens of kilograms in short periods of time are wrong and unhealthy, and have a negative impact on human health. As the US National Institutes of Health indicated that a healthy weight loss should be at 10% of body weight as a primary goal for weight loss. A decrease of 5-10% of body weight reduces the risk of heart disease and stroke . [1]
A healthy, low-calorie diet
This diet contains approximately 1,200 calories that can be distributed throughout the day as follows: [3]Food group | Number of servings taken per day | Example |
Starches | Four servings | Bread, rice, pasta, freekeh and potatoes |
fruits | A cup of sliced fruit | Apples, oranges, kiwi, and berries |
Vegetables | And a half cup of chopped vegetables | Cucumber, tomato, carrot and lettuce |
Milk and dairy | Two and a half cups of low-fat | Milk, yogurt, labneh, and cheese |
Meat and legumes | Three servings | Chicken, fish, red meat, eggs, lentils, and white beans |
General advice for easy diet
The easiest diet is the one that contains all food groups without deleting any food group from them during the diet, so that the body can obtain all its energy needs, proteins, fats, vitamins and minerals . [4] One of the most important things to consider when starting any diet: [4] [5]- Focus on and diversify fruits and vegetables.
- Choose whole grains, and increase the fiber intake .
- Choose low-fat milk and milk.
- Choose lean meats from fish, poultry, and meat.
- Drink plenty of water.
- Exercise and physical activity.
- Do not neglect breakfast.
- Eat in a small bowl.
- Read the food labels to see the product contents of calories and fat.
Types of weight loss diets
A reliable study conducted in Canada showed that diets can be classified into four basic groups: [1] [2]- Low-calorie diet.
- A very low calorie diet.
- Low carbohydrate diet.
- Low-fat diet.
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