What Is The Best Diet Plan For Weight Loss?? (Higher Loss of Body Fat)
- Dt. Rawan
- Mar 4, 2020
- 5 min read
Updated: Jan 29, 2021
If you have been dieting for so long, and still didn't find the best way to loss weight. Then this article is for YOU!
Isn't weight loss just about eating less and moving more?
Isn't a calorie a calorie?
In order to lose weight effectively, we must study our options.
It's not just a number of Kcal we consume during the day, its the choices, in combination with the timing.
Many of us thinks that:
Drinking 240 kcal of soda is the same thing as Eating 240 kcal of carrots (10 carrots).
But in reality, there is no comparison. I mean, you can drink the bottle of soda within minutes, but you'll need at least 2.5 hours to chew those carrots! Not only you'll get tired while chewing those carrots. But that much amount is equal to 5 cups that you may not be able to fill them in your stomach.
You can say here that different foods have different amount of kcal per stomachful.
This leads us to the concept of Calorie Density, which is the number of calories in a given amount of food.
If we assumed we consume around 3 pounds of food daily, the chart below shows you how much kcal are in 3 pound of each food category. For example, oil has a lot of calories packed in a small portion, which mean high calorie concentration.
The addition of few teaspoons of oil to your salad would raise the amount of kcal in it way much, but it won't make you extra full. However, eating fruits in the same amount of kcal will fill you up.
Usually weight loss diet plans tend to focus on eating less, or decreasing portion size. Following such plans can leave you hungry and unsatisfied.
Another effective way to lose weight is to eat more of healthy, low calorie foods. One study shows that eating unlimited quantities of fruits, vegetables, whole grains, and beans (without adding oils, nuts or butter!), made people loose an average of 17 pounds (about 8 Kg) in just 21 days.
It was shown that this pattern of eating dropped the calorie intake by 40%, that's because those types of food (fruits/ vegetables/ whole grains/ beans) are low in calorie, high in fiber, and make you full and satisfied.
A calorie is not a calorie again.
Not because of Calorie Density only.
Food is not what we eat , it's what we absorb from it.
That’s where fiber comes in. If you bump people’s fiber intake up, even to just the recommended minimum daily fiber intake (28 gm), they start losing weight; they experience about a 10% drop in daily caloric intake.
Why should more FIBER mean fewer calories?
1. Fiber adds bulk without adding calories.
Apple juice = Apple - Fiber
Drinking apple Juice Doesn't equal Eating a whole apple!
What's the difference??
You can drink the Apple Juice and as soon as it goes to your tummy, it will be absorbed right away, raising your blood sugar, without filling you up and within 15 minutes you will need food. However, by eating your Whole Apple, the fiber it it will no be absorbed and it will stay there as a cushion for a minimum of 2 hours (absorbed slowly along the length of your intestines). It might not make you full. But, at least it won't make you eat as much as when you drink the juice only.
2. Fiber acts as a carrier to dilute or even eliminate calories out the other end.
Nutrients can only be absorbed when they physically come in contact with the side of your intestine, with your gut wall. Fiber never gets absorbed; so, it can trap sugar, and It acts as a fat- and starch-blocker, too.
Eat Your Greens
When we bite into a leaf of spinach,
We eat thylakoids (microscopic sac-like structures composed of chlorophyll-rich membranes concentrated in the leaves of plants). For instance, those green leaf membranes don’t immediately get digested. They last for hours in our intestines and that’s when they work their magic.
Thylakoid membranes bind to lipase (enzyme that our body uses to digest fat). So, you bind the enzyme, you slow fat absorption. VOILA!!
All thanks to eating green, the actual green itself, the chlorophyll-packed membranes in the leaves.
You can add about a half cup of cooked greens, 2 times a day to increase your intake of thylakoids.
This habit will cut your urge for chocolate. And accelerate weight loss.
Get Your Sleep
Whether you are sleeping a normal sleep, or an irregular sleep, you are going to lose weight both ways.
But, one study found out that in the normal sleep group, 80% of the weight loss was fat, whereas in the group missing just a few hours of sleep, it was the opposite, with 80% of the loss being lean body mass.
So, you SNOOZE you lose FAT!
Wrong Fasting, Wrong Results
Stopping eating completely for a week or two can cause more weight loss than just restricting your calories, but paradoxically, it may actually lead to less loss of body fat.
Wait, how can eating fewer calories lead to less fat loss?
During fasting your body starts burning your own protein for fuel. The scale will make it look as you are doing better when you are fasting. But the reality is you are losing more body fat if you keep on eating.
Short-term fasting can interfere with body fat loss, not accelerate it, and you see the same thing, with the . . .
Keto Diet
Body fat loss actually slows down when you switch to a ketogenic diet. Just looking at the bathroom scale, though, the keto diet seems like a smashing success, losing less than a pound a week on a regular diet to boom—three-and-a-half pounds in seven days after switching to keto.
But what was happening inside their bodies told a totally different story.
On the ketogenic diet, the rate of body fat loss is slowed by more than half. So, most of what you lose is water, but you are also losing protein, you are also losing lean mass!
This explains why the leg muscles of Cross Fit trainees placed on a ketogenic diet can shrink as much as 8% within two months.
Low Carb Diets . . .
is not even better, they have been shown to impair artery function and worsen heart disease.
The single HEALTHIEST diet that also appears to be the MOST EFFECTIVE diet for weight loss is:
The Whole Food, Plant-Based Diets
Those diets have been shown to actually reverse heart disease. YES, a plant-based diet could reverse the number one killer of men and women.
It can also be so effective in treating, arresting, and reversing other leading killers, like type 2 diabetes and high blood pressure (until proven otherwise).
I know this might be shocking to you.
But all recent researches are saying the same.
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