The three most effective diets to lose weight. To lose weight just follow a series of guidelines, and prioritize food in front of others, but most mortals need, in addition, a specific menu.A classic is when they begin the diets and there is no specialist who do not emphasize it. Nutritionists insist much that the key to a good diet is to be “moderate, varied and balanced”. To lose weight simply follow a series of guidelines, and prioritize food in front of others, but most mortals need, in addition, a specific menu: a well regulated diet that will ensure them success.
Every year appear new diets, but not all are recommended. In general, so that a diet is effective for losing weight, but also safe, should not be too strict. But must also adapt to our tastes, then if it will not be very simple that we move on from it and end up eating more than necessary.
It is difficult to make a selection of the best diets to lose weight (although there are many who are not recommended, also there are many proven), but these three have the backing of prestigious institutions and scientists and a large group of people who have followed them with success. example of Dr Nowzaradan Diet Plan Menu.
The diet of the clinic may
The clinic may is one of the companies of private hospitals most prestigious in the world, well known for his powerful work of research. The nutritionists of the institution developed a standardized diet recommended to patients to lose weight, but also to maintain a healthy diet over time.
To correctly follow the diet you have to practice 30 minutes of intense exercise a day
It’s a great maintenance regimen as diet, because it is very complete and safe, although it does not allow to lose weight as fast as other regimes.
The diet of the clinic may not eliminate any nutrients, but as most weight loss plans, raw material intake of fruits, vegetables and whole grains. The particularity of this regime is that it insists on the change in the habits of life, not only with regard to food, also with regard to physical exercise. To correctly follow the diet there practice 30 minutes of intense exercise a day. It also affects the dangers of processed foods, which are very limited in the diet (although sometimes appear).
In the initial phase of the diet, which lasts two weeks, they may lose between 2.7 and 4.5 kg. This is a kind of a daily menu, which contains 1,200 calories.
Breakfast
- A nonfat yogurt and a piece of fruit.
Food
- A pasta salad made with a can of tuna, four cups of cooked pasta, two cups of carrot and Zucchini into cubes and four tablespoons mayonnaise low in calories.
- An orange.
Dinner
- A third of a 12-inch cheese pizza.
- A green salad made with half a cup of tomato slices, red onion and mushrooms. And two tablespoons of dressing.
Snack between meals three
- An Apple
The Mediterranean diet
The Mediterranean diet is the traditional diet that has a greater scientific backing and we all know what is: a high consumption of fruits, vegetables, fish, whole grains, vegetables and olive oil, and low in red meat, sugars and saturated fats. But, in addition, an important component is exercise.
Since it is the diet that was used in our country until not so long ago, it is very easy to follow. But we must bear in mind that today we can understand as “Mediterranean diet” not always corresponding to what scientists understand as such.
To date, the PREDIMED – larger than research study done on nutrition and health world – proved scientifically that the Mediterranean diet enriched with nuts and extra virgin olive oil 30% reduces the risk of death, stroke or myocardial infarction due to cardiovascular.
These are the main guidelines of the diet:
Total fat intake should be less than 35% of the energy consumed, and saturated fats can not exceed 8%.
- Twice a week should eat chicken or fish.
- You can take up to seven eggs a week.
- You should eat daily milk, cheese or yogurt.
- Red meat can be eaten only once or twice a week.
- One or two glasses of wine can be consumed per day.
This could be a daily menu:
Breakfast
- A coffee with milk.
- A slice of bread with olive oil.
- A glass of fresh orange juice.
Appetizer
- A piece of fruit.
Food
- Stewed lentils.
- Meatballs with peas and carrots.
- Strawberries with whipped cream.
Snack
- Fresh cheese with honey.
Dinner
- Mixed salad.
- Fish in the oven with baked potato.
- A yogurt.
The DASH diet
The DASH diet meets the acronym for Dietary Approaches to Stop Hypertension (“approach to food to stop hypertension”) and, as its name suggests, was developed by the National Institute of health American as a specific diet to treat patients with high pressure. Although he was not born as a diet, it serves for this purpose.
Saturated fats, refined sugars and carbohydrates are virtually prohibited
It’s a very varied diet which is raw material intake of fruits, vegetables and low-fat dairy. Also consume whole grain cereals, meat, fish and vegetables, but in a more restricted way.
Saturated fats, refined sugars and carbohydrates are virtually banned. Diet is accompanied by a plan of activities of physical exercise and reduced alcohol consumption to a minimum. Since it is an especially recommended diet to treat hypertension, salt is limited to the point right in our stews to begin to know something.
This could be a daily menu:
Breakfast
- Whole Turkey and tomato sandwich.
- An orange.
- A green tea.
Appetizer
- Pineapple.
Food
- Loin of pork roast with rice and beans.
- A salad of lettuce.
- Snack
- Carrot sticks
Dinner
- Pasta with fresh tomato and mussels.
- Jelly without sugar.