The Science Behind Weight Loss and How Different Diets Work
Are you wondering why some people are losing weight quickly or why some don’t put on weight despite eating well? Do you find losing weight difficult as compared to your friends or acquaintances? If that’s so, learning about the science behind weight loss and adopting the right dietary measures can help you get in shape effortlessly. Weight loss markedly depends on metabolism. The higher the metabolism the more calories you will burn and lose weight. So, you might be wondering how calories, metabolism, and weight loss are related and what diet plans for weight loss can help you manage all these factors to shed those extra kilos, aren’t you? Learn about it by giving this blog a read.
How are Metabolism and Weight Loss Related?
Metabolism involves life-sustaining chemical reactions in our bodies. Its main function is the conversion of the energy in food into energy for the smooth functioning of your cellular processes. About 70% of daily calorie burn is utilized in life-crucial functions. These body functions involve breathing, maintaining proper body temperature, blood circulation, balancing hormones, nerve function, producing new cells and recycling old cells, and basic physical activities, such as sitting and sleeping. About 20% of calories are utilized in heavier physical activities, such as walking to your office, performing daily domestic chores, and regular exercise. This you can manage by increasing your activities. However, you cannot afford to spend the entire day in the gymnasium doing workouts to burn these calories. Lastly, the remaining 10% calories are required for the digestion of food, irrespective of the quality of food you consume. This doesn’t mean that you should keep relishing cakes and pastries.
When you wish to lose weight, you need to boost your metabolism. You may think that a medical condition could be the reason for low metabolism but is a rare case. Usually, health conditions that cause weight gain include hypothyroidism i.e. underactive thyroid gland or Cushing syndrome.
Several factors are responsible for weight gain and making weight loss challenging. They include hormonal imbalance, genetics, improper diet, unhealthy lifestyle, sleep patterns, stress, and a lack of physical activity. The simple and common science behind weight gain and inability to lose weight is you consume more calories than you burn.
You lose weight only by burning more calories than what you consume. This is the fundamental scientific principle of weight loss. So, calories count. Following a well-planned diet for weight loss can help you consume fewer calories but all essential nutrients to get in shape with improved health. Complementing your weight loss diet plan with an exercise routine can also help in burning excess calories.
Some people experience weight loss sooner than others. They are likely to have a higher basal metabolic rate (BMR). You can manage your BMR by modifying your diet and increasing your physical activities. You may cut 500 to 750 calories a day and shed 0.5 to 0.7 kilograms of weight weekly. Consulting certified dieticians can help you receive a customized diet chart for weight loss to enable you to get in shape effortlessly. There are a variety of diets that promise weight loss. So, you might be wondering which different weight loss diets are available and how they work, aren’t you? Check out this list of various diets for weight loss below.
7 Best Weight Loss Diet Plans to Get in Shape:
Here are seven effective diet plans for losing weight that you can count on.
It is based on the principle that you should eat the food that your hunter-gatherer ancestors used to consume before the development of agriculture. Most modern diseases result due to the intake of Western diet and processed foods and dairy. The Paleo diet emphasizes the intake of unprocessed, natural foods. It involves eating fresh fruits and vegetables comprising proteins, seeds, nuts, and whole foods. It discourages the intake of processed foods, dairy, grains, and sugar. This makes you consume fewer calories and fewer fats. So, you lose weight easily and naturally. It also helps reduce waist size. The paleo diet for weight loss works best for people having blood sugar issues, cholesterol problems, and blood pressure concerns.
This dietary pan signifies Dietary Approaches to Stop Hypertension. It is one of the best weight loss diet plans and an ideal one for people battling blood pressure issues. DASH diet emphasizes healthy eating practices that involve a variety of fruits, vegetables, whole grains, and nuts. Besides this, you may eat fat-free or low-fat dairy products, poultry, and fish. It restricts the intake of sugar and salt. So, you lose those extra kilos smoothly.
Mediterranean countries follow a healthy diet having more greens, olive oils, and nuts. They consume less meat and limited dairy products. The highlights of the Mediterranean diet are that it consists of maximum plant-based foods and minimal fats. It does not contain refined oils, desserts, and processed meat. So, the Mediterranean diet is one of the healthiest weight loss diet plans that are simple yet promotes weight loss quickly yet healthily. The diet is cost-effective and also enables you to have healthier alternatives to junk foods.
The Mediterranean diet not only promotes weight loss but also is a healthy option for individuals with heart conditions, type 2 diabetes, anxiety, and depression. It is ideal for long-term healthy living. A nutritious diet also helps lower the risk of Parkinson’s and Alzheimer’s disease and increases longevity.
This healthy diet for weight loss restricts the intake of animal-based products and by-products. It eliminates eggs, meat, dairy, and animal-derived products, such as honey, whey, and gelatin. A vegan diet nourishes you with all essential nutrients, promotes weight loss smoothly, and prevents the intake of high-fat and high-calorie foods. Such a healthy vegan weight loss diet is effective in preventing heart disease and diabetes largely. So, if you don’t wish to go for animal-based products, a vegan diet is the healthiest option.
Raw Food Diet:
It includes the intake of raw or uncooked foods in meals and excludes processed foods. The raw food diet chart for weight loss comprises plant-based foods, such as fruits, legumes, and vegetables. So, it’s ideal for vegans and vegetarians. As no cooking is involved, you can savour sprouts, seeds, and uncooked grains. Vegetable and fruit juices are great options. You can also relish dried fruits. The diet avoids foods that are processed or pasteurized with additives. As this healthy diet is less calorific it promotes rapid yet healthy weight loss. Raw food diet is effective in reducing the risk of diabetes, heart disease, and cancer and improving your skin health.
This weight loss diet limits the carbohydrates you eat daily. It focuses on a high intake of proteins and fats and limiting the consumption of carbohydrates to 20 to 150 grams daily. As you reduce the intake of carbohydrates, fatty acids move into your blood and get transported to your liver. Here some of them are converted into ketones. Your body utilizes fatty acids and ketones as a primary source of energy and you lose weight incredibly. You can savour plenty of green vegetables, eggs, meat, and dairy products while limiting your intake of carbohydrates. You can avoid refined and processed foods that are high in carbohydrates. Low-carb diets lower the risks of metabolic syndrome, diabetes, and heart-related conditions.
Intermittent fasting is another healthy dietary technique to lose weight healthily. It doesn’t make you starve; instead, it involves cycles of eating and fasting. You need to eat healthy, nutritious food in the developed time frame. 16:8 is the most well-known intermittent fasting, where you fast for 16 hours daily and eat healthy food in the remaining 8 hours. 5:2 is another intermittent fasting technique, in which you can savour a standard nutritious meal five days a week and lower your intake of calories for the rest two days. This type of fasting helps in digestion and burning plenty of calories and fats without compromising your health.
Now that you know the science behind weight loss and various weight loss diet plans, you can choose to follow the one that suits you the best. The guidance of certified nutritionists, such as health experts at Health Total, can help you receive a customised diet chart for weight loss for the best positive outcomes. Our diet plan not only helps you shed those extra kilos but also meets all your nutritional needs, boosts your immunity, manages your weight, and lowers or prevents potential health risks. So, waste no time, reach out to us at Health Total and get set to get in shape with our personalized diet for weight loss.
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