Knowing how to lose weight fast is the goal of most people with weight problems when undergoing a diet. As you know, extra pounds are not only irritating but can cause low self-esteem and shame as well as being the source of many diseases caused by obesity.
Let’s get to know the best 3 types of diets to lose weight fast and effective. They will help you achieve your ideal weight quickly.
How to lose weight effectively?
Every year new diets are introduced by experts to lose weight, but not all are recommended. In general, for a diet to be effective for weight loss, in addition to being safe, it also cannot be very strict. It needs to fit our tastes, so you do not feel trapped in it.
It is difficult to make a selection of the best diets to lose weight (although there are many that are not recommended, there are many that are proven and effective), but these three diets that we are presenting today have the support of institutions and prestigious scientists and have already helped a great number of people who needed to lose weight.
All time best 3 diets to lose weight
- Mayo Clinic Diet
The Mayo Clinic is one of the most prestigious private hospital companies in the world known for its powerful research work. Nutritionists at this institution have developed a standardized diet advised to patients to lose weight effectively.
If you want to know how to lose weight, this is an excellent diet because it is complete and safe, although it does not provide weight loss as fast as others. The Mayo Clinic diet does not eliminate all the nutrients and prioritizes the consumption of fruits, vegetables and whole grains.
The peculiarity of this system is that it emphasizes the change in lifestyle, not only with regard to food but also with regard to physical exercise. To follow the diet properly you need to practice 30 minutes of intense exercise per day.
- Mediterranean Diet
The Mediterranean diet is a very traditional diet, which has scientific support and work as follows: high consumption of fruits, vegetables, fish, whole grains and olive oil, and low in red meat, sugar and saturated fats. Exercises are also an important component.
Many researches on nutrition and health has scientifically proven that the Mediterranean diet enriched with walnuts and extra virgin olive oil reduces by 30% the risk of myocardial infarction, stroke or cardiovascular death.
Here are the main diet guidelines:
- The total fat intake should be less than 35% of the energy consumed, and the saturated fat cannot exceed 8%.
- You should eat chicken or fish twice a week.
- Up to seven eggs per week.
- Milk, cheese or yogurt should be consumed daily.
- Red meat can only be consumed once or twice a week.
- One or two glasses of wine can be consumed per day.
- DASH Diet
The DASH diet responds to the acronym Dietary Approach to Stop Hypertension and, as its name suggests, was developed by the US National Institutes of Health as a specific diet to treat patients with high blood pressure. Although not created as a diet to lose weight, it serves incredibly for this purpose.
This is a diverse diet in which you prime the intake of fruits, vegetables and dairy low in fat. It also recommends consumption of whole grains, meat, fish and vegetables, but in a restricted way. Saturated fats, refined sugars, carbohydrates and alcohol are virtually banished. The diet is accompanied by a regular physical activity plan. Since it is particularly recommended to treat hypertension, salt intake is very limited.
As we have said, there are many diets to lose weight, but most are unreliable, are difficult to follow and can bring various risks to your health. Either way, you should always follow a healthy diet, exercise regularly and when in doubt, approach a trainer or a nutritionist.