Although dieting may seem difficult at times, it is actually possible to lose weight properly when planned according to individual nutritional needs. Here are the 5 easiest diets to follow, according to experts:
For most people, dieting can be frustrating. After trying a popular diet and having success for 2 weeks, starting to gain weight again can prevent you from being successful. This means that you cannot find the right diet plan for you. The diet that works for one person may not be the same for you. So when looking for the easiest diet to lose weight, you need to consider different factors such as your personal tastes, budget, health and level of cooking. Also, getting help from a dietitian will make your job much easier. According to the news of Forbes, you need to pay attention to the following while finding the easiest diet to lose weight;
Avoid overly restrictive diets and crash diets.
Choose a diet that incorporates your personal food culture.
Include foods in your diet that you can easily find and prepare.
Make sure your diet fits within your budget.
If you have a health problem, make sure to prepare your nutrition plan after talking to your doctor.
When you find the right diet, gradually change your eating plan instead of making big changes. In this way, it will be more effective to follow the diet for a long time.
Do not neglect to seek help from healthcare professionals when you have difficulty.
It is a low-carb and moderate-fat diet that emphasizes vegetables, legumes, fruit, whole grains, olive oil, and fish. A wide variety of acceptable foods are available on this diet. This makes it easier to adapt and include different foods in the diet plan.
The Mediterranean diet is known to reduce the risk of cardiovascular disease. In addition, 11 studies have shown that the Mediterranean diet is more powerful than the popular diet for long-term metabolic health and weight loss.
The flexible diet is a vegetarian diet that allows occasional consumption of meat. Instead of completely eliminating meat on this diet, a small amount of animal protein consumption is allowed. However, this diet is based on plant-based foods.
This diet plan is designed to improve body weight and metabolic health, not weight loss. One study found that adults who followed the flexible diet for 12 months had deficiencies in vitamin B12 and iodine. For this reason, it is recommended that people who follow the diet check their vitamin values from time to time and create a nutrition plan in line with the recommendations of the doctors.
What to Eat on a Flexitarian Diet
As a flexitarian, you will have to consume a lot more plant-based foods and meals which are minimally processed. Let’s have a look at what types of food a flexitarian can consume.
- Fruits and Vegetables
- Legumes and Grains
- Meat substitutes
- Limited red-meats and animal products (eggs and dairy)
If you are heavily reliant on meat in your diet, the first few months might be tough while you change diets, but it is not impossible. There are many types of food that you will be able to enjoy. One thing to keep in mind is that you are not completely stopping the consumption of meat — you are just limiting it.
For a source of proteins, look to tofu, soybeans, lentils and legumes. All of these are full of proteins and will help you substitute the proteins which you gain from meat-based foods.
Vegetables and Fruits
Vegetables such as bell peppers, brussels sprouts, green beans, cauliflower and carrots can help when you want to have less starchy food. On the other hand, you will be able to find starch in vegetables, such as corn, sweet potato, peas and winter squash. Most fruits are good on the flexitarian diet, but specifically apples, berries, oranges, grapes and cherries.
In terms of fat, it is advisable to consume healthy fats such as almonds, flax seeds, chia seeds, cashews, avocados, olives, coconut, pistachios and peanut butter. Unsweetened hemp, oat and rice milk are options for plant-based dairy products.
Since the Flexitarian Diet also allows consumption of meat, it is advisable to consume products that are free-range or wild-caught. For example, when you want to have fish, choose wild-caught fish that are fresh and have not been processed. Opt for meat that has been grass-fed and eggs which are free-range. Meat substitutes are also a good idea
The DASH diet, which is recommended for people with high hypertension, is basically designed to improve cardiovascular health. So, its main purpose is not weight loss. The DASH diet recommends consumption of vegetables, fruits, low-fat dairy products, nuts, poultry and fish.
There are a number of studies showing that the DASH diet lowers blood pressure, helps people lose weight, and reduces the risk of type 2 diabetes and heart disease, according to the National Institutes of Health.
Weight Watchers (WW)
The WW diet is a commercial diet program. No food is restricted but must stay within the daily points. A study of 373 adults showed that this diet is cost-effective for weight management and with workable results.
In order to have a healthy, fit and slim body, you need to eat enough and right. Irregular and wrong eating habits cause the body to become fat quickly. Experts concluded that eating after 5 pm makes it harder to lose weight. They noted that calorie burn was much slower in the evening hours. He stated that eating early in the morning will both suppress hunger more easily and help to lose weight. It is possible to lose weight by eating a healthy diet without being hungry for a long time. In order to lose weight and have the slim body you dream of, you need to pay attention to your diet. You can lose weight by eating healthy, exercising regularly, and making some changes in your daily habits. In this article, you can find simple suggestions that will help you lose weight without long-term diets.
Although the relationship between sleep pattern and weight loss surprises everyone, regular sleep is the basis of weight loss.
Insufficient sleep hours cause edema to accumulate in your body the next day. In this case, you see your weight on the scale too much.
Sitting up late at night and being sleep deprived makes you feel the need to eat more. In order to lose weight, it is recommended to sleep for 7-8 hours.
Green tea is indispensable for diet lists. It is accelerates metabolism with its catechin content, strengthens the immune system. Green tea helps you lose weight with this effect. Water, on the other hand, removes the edema and toxins accumulated in the body in a short time. It is also necessary for the removal of fat from the body. It is important that you drink 2-2.5 liters of water a day.
Drinking soup before meals makes it easier to lose weight. Vegetable soups with high fiber content or our classic soups such as tarhana, lentil or ezogelin soups increase the feeling of satiety. Thus, it makes you full and prevents excess calorie intake. Especially after you have been hungry for a long time, you should definitely consume soup before the meal you will eat, and you should not start directly from the main course.
Instead of choosing foods with high fat content and sauce for dinner, choosing seasonal vegetables with high water and fiber content and low calories will make it easier for you to lose weight.
Portion reduction is the most practical step you can take to lose weight. Portion reduction should mean removing unhealthy foods from your plate, as well as avoiding junk food you consume during the day. As you reduce your portions, you will find that it becomes easier to lose weight.
A low-carb diet
A low-carb diet is a diet that limits carbohydrate-containing foods to lose weight. However, this diet may not be suitable for everyone. Although this diet promotes weight loss, its long-term effects on health are unknown. Therefore, it is important to consult a doctor before applying.
Nutritional mistakes that make you tired and sluggish
If you feel tired, sluggish and planted, it may be because of your wrong diet. Sometimes the cause of fatigue can be irregular and wrong nutrition. In order to be vigorous and energetic, you need to pay attention to the foods you consume.
EATING VERY LATE
If you eat close to your bedtime, the body struggles with digesting what you eat during sleep and cannot perform its other functions efficiently. Since your organs cannot rest, you feel tired during the day. So stop consuming food 4 hours before sleep.
CONSUMING TOO SUGAR FOOD
If you are eating too much carbohydrates and sugar, you may feel tired.
Rich foods such as pastries, cakes, pies, rice and pasta, you will get a large amount of sugar in your body. If you are not active enough to burn the sugar you take during the day, your body stores them as fat in your cells. The result is feeling tired and sluggish.
NOT DRINKING ENOUGH WATER
When you do not drink enough water, dehydration occurs in the body. When cells are dehydrated, their circulatory and excretory systems slow down. This means that the body slows down and the person feels tired. Drink at least 8-10 glasses of water a day to feel fit.
TEA COFFEE CONSUMPTION
A little caffeine intake is beneficial, more is harmful. When you consume too much, the sympathetic nervous system is overstimulated.
Along with this, palpitations, tremors, intolerance, feelings of anxiety occur. Also, appetite is suppressed. If the person does not eat enough, he/she feels tired. To avoid all this, limit the consumption of tea and coffee.