This is a common question that people ask when they want to start losing some weight, they are not sure what to eat or how much. What’s the best diet for weight loss and maintaining energy
There are various types of diets, but do they all lead to the same destination and with the same healthy outcome? Today we will be taking a look at some of these different kinds of diet plans and find out which are your healthier alternative.
Next we will be taking a look at some more popular diets and seeing exactly how they measure up to your weight loss expectations and just how healthy they are.
The Paleo diet is centered around the idea of eating like our prehistoric ancestors did which their food options were basically limited to whatever they could hunt, fish or gather such as any available vegetables.
Is the Paleo diet safe? The people in the paleolithic period ate whatever was available to them, that is generally thought of as meat and poultry because they were hunter’s of their surroundings.
Cave people were hunter’s of their surroundings, if they were surrounded by various animal life, that’s what they would eat and is what they were thought of as eating, as their norm. Some paleolithic people lived in tropical habitats, so they ate a variety of plant and animal foods.
So is a Paleo diet, something that is strictly confined to meats and protein ‘accurate’? Depending on their surroundings, paleolithic people didn’t necessarily eat just meat.
The general idea behind following the Paleo diet is eating a diet of proteins from meat, but is that healthy? If you eliminate dairy products, that can put you at a risk of vitamin D and calcium deficiencies, that can lead to bone health issues.
Consuming just meat will put you far beyond your daily recommended values, which will in time lead to heart and kidney disease and cancer. Some people insist that you need to reduce carbohydrates in your diet to be successful with losing weight.
This all depends on what kind of carbohydrates you are consuming. Complex carbohydrates such as fruits, vegetables and whole grains are important for our brain functionality and muscle function.
Filling our diet full of refined carbohydrates is doing little if any good for our waistlines and health.
It’s good to eat more of a well-balanced diet instead of restricting it to eating too much of one thing and not getting enough of another. Overtime eating a diet too high in meat can raise lipids and LDL (low-density lipoproteins) or bad cholesterol which can increase the risk of heart disease.
Low carbohydrates can lead to ketosis (high rate of fat used for energy) and anyone interested in following the Paleo diet should see a doctor first in case you are at risk of kidney, heart, pancreatic and liver disease.
People who live in areas bordering the Mediterranean Sea have been acknowledged as living longer and healthier. They eat healthy and live an active lifestyle and have a tendency of managing weight control.
Mediterranean’s generally eat a diet high in produce, yet low in saturated fat, sugar and red meat. Their diet has many healthy benefits that promote brain and heart health among other great benefits like diabetes and cancer prevention.
The Mediterranean diet can be a good way to lose weight, although some people are afraid that following the basics of a Mediterranean diet like avocados and olive oil will keep them from losing weight.
Research suggests that eating a healthy diet like the Mediterranean, creating a calorie deficit, eating fewer calories than your daily recommendation and burning off anything extra through daily exercise will get you headed in the right direction.
Low carbohydrate diet
When a low carbohydrate diet comes to mind, most people generally think of the ketogenic diet. The keto diet is rich in protein and fat, but low in carbohydrates. The diet is high in red meat, includes processed meats, sausage, cheese, nuts and oils.
The consumption of protein in this diet is well over the general recommendation and the fat content is low quality fat from processed meats and consume very little fruits and vegetables. The typical diet consists of approximately 50% carbohydrates, but the keto diet is very restrictive in this matter.
People that suffer from kidney disease need to be very cautious about following a diet like this because it could worsen their condition. Other symptoms to be aware of from following a keto diet are feeling tired due to a lack of healthy carbohydrates, nausea, bad breath, constipation, vomiting and difficulties sleeping.
The reason that so many people like to follow the ketogenic diet is because it supports a higher rate of weight loss as compared to a diet that is rich in healthy carbohydrates such as the Mediterranean diet, although the weight loss results that you experience at first with the keto diet generally don’t last that long.
Something to keep in mind is these rapid weight loss diets that promote rapid weight loss have a tendency to lead to a higher rate of mortality. For better long term results, a balanced diet with healthy fruits and vegetables, fish, chicken, whole grains and plenty of water will give you the best, “long-term” results.
Low fat diet
It’s basically a general idea to keep your fat intake low if you want to lose weight, but when you go shopping for food, how do you know exactly what you are getting? Many food manufacturers will label their food as being low fat, although they are still relatively high in fat.
Not all fats are created equal, set your diet high in healthy natural food and do your best to avoid foods that are high in saturated and trans fats. Many of the food’s that you find at the store have saturated and trans fats added to them to preserve their shelf life.
These unhealthy foods can increase your chances of a heart attack and heart disease along with a good deal of other health related issues.
Polyunsaturated fats like Omega-3 and Omega-6 fatty acids along with monounsaturated fats can be important for basic functions of your body as well as your health.
Below I have a list of some (more) healthy choices that are high in the kind of healthy fats that your body needs.
It’s important to eat a diet high in these essential fats, but eating a diet high in saturated and trans fats like foods that come highly processed are just bad news waiting to happen, and they have very little nutritional value.
Maintaining healthy energy
Keeping a healthy diet of lean protein found in white meat like chicken and fish, fresh fruits and vegetables, preferably raw because when they are cooked you will lose too much of the healthy nutrients in them.
Following a healthy diet like this will reflect, in not only weight loss, but it will also reflect in how you feel and the energy you feel which will reflect in your everyday tasks. People that consume too much junk food, processed foods and food that is too high in fat will in the long run suffer the consequences of not giving their bodies what they need.
The outcome of neglecting your health by following an unhealthy diet can be low energy and fatigue, but realizing the importance of following a proper diet and the impact it will have on your health might prompt you to make better choices with your diet.
After extensive research, daily food recommendations were established as a role for good health through nutrition. The whole point behind this is so that people can understand and appreciate that following a healthy diet, we can get the appropriate nutrients we need for good health.
Research has shown that fruits and vegetables, whole grains and low saturated fats can protect your body from high blood pressure and heart disease while eating a diet high in saturated and trans fats and not eating the recommended allowance of fruits and vegetables can cause diseases.
For further reading, you can visit one of my product reviews on supplementation for a better understanding on how including supplements in your diet can lead to better health and results in your training.
If you have any questions or comments, please feel free to leave them in the box below and I will get back to you as soon as possible.