It is a classic when diets are started and there is no specialist who does not emphasize it. The nutritionists insist much on that the key to a good diet is to be moderate, varied and balanced. To lose weight just follow a series of guidelines, and prioritize some foods over others. Here we bring effective diets for weight loss which suggested by experts.
New diets appear every year, but not all are recommended. In general, for a diet to be effective in losing weight, but also safe, it can not be too strict. But, in addition, it must adopt something to our tastes, because if it will not be very simple that we happen to her and we end up eating more of the account.
It is difficult to make a selection of the best diets to lose weight. Although there are many that are not recommended, there are also many proven effective. But these three have the endorsement of prestigious institutions and scientists and a large group of people who have followed successfully.
Effective diets for weight loss by Mayo Clinic
The Mayo Clinic is one of the most prestigious private hospital companies in the world, well known for its powerful research work. The nutritionists of the institution elaborated a standardized diet that recommends patients to lose weight, but also to maintain a healthy diet over time.
To follow the diet correctly you have to practice 30 minutes of intense exercise a day
It is an excellent diet as a maintenance regimen, because it is complete and safe, although it does not allow you to lose weight as fast as other regimens.
The Mayo Clinic diet does not eliminate any nutrients, but, like most weight loss plans, the intake of fruits, vegetables, and whole grains is a priority.
The particularity of this regimen is that it insists on the change in the habits of life, not only in regard to food, also in relation to physical exercise. To follow the diet correctly you have to practice 30 minutes of intense exercise a day. It also affects the dangers of processed foods, which are very limited in the diet (although they sometimes appear).
In the initial phase of the diet, which lasts two weeks, you can lose between 2.7 and 4.5 kilos. This is a typical type of a daily menu, which contains 1,200 calories.
This could be a daily menu:
Breakfast
- A skimmed yogurt.
- A piece of fruit.
Lunch
A pasta salad made with a can of tuna, four cups of cooked pasta, two cups of carrot and diced zucchini and four tablespoons of low-calorie mayonnaise.
An orange.
Dinner
- One-third of a 12-inch cheese pizza.
- A green salad made with half a cup of sliced tomato, red onion and mushrooms.
Appetizer between the three meals
- An Apple
The Mediterranean effective diets for weight loss
The Mediterranean diet is the traditional diet that has greater scientific support and we all know what it consists of: a high consumption of fruits, vegetables, fish, whole grains, legumes and olive oil, and low red meat, sugars and saturated fats. But, in addition, an important component is the practice of exercise.
Since it is the diet that was used in our country until not long ago, it is very easy to follow. But we must bear in mind that what we can today understand as “Mediterranean diet” does not always correspond to what scientists understand as such.
To date, the PREDIMED study – the largest research on nutrition and health worldwide – has shown scientifically that the Mediterranean diet enriched with nuts and extra virgin olive oil reduces the risk of myocardial infarction, stroke or death due to cardiovascular causes.
This could be a daily menu:
Breakfast
- A coffee with milk.
- A slice of bread with olive oil.
- A glass of natural orange juice.
Appetizer
- A piece of fruit.
Lunch
- Stewed lentils.
- Meatballs with peas and carrot.
- Strawberries with cream.
Snack
- Fresh cheese with honey.
Dinner
- Mixed salad.
- Baked fish with roasted potatoes.
- A yogurt.
The DASH effective diets for weight loss
The DASH diet responds to the acronym Dietary Approaches to Stop Hypertension and, as the name suggests, was developed by the US National Institute of Health as a specific diet to treat patients with high blood pressure. Although it was not born as a weight loss diet, it does serve that purpose. Saturated fats, refined sugars, and carbohydrates are practically banned.
It is a very varied diet in which the intake of fruits, vegetables, and low-fat dairy is prioritized. Whole grains, meat, fish, and legumes are also consumed, but in a more restricted way. Saturated fats, refined sugars, and carbohydrates are virtually prohibited. The diet is accompanied by a plan of activities of physical exercise and reduces to the minimum expression the consumption of alcohol. Since it is a diet especially recommended to treat hypertension, salt is limited to the point where our stews begin to know something.
This could be a daily menu:
Breakfast
- Integral sandwich of turkey and tomato.
- An orange.
- A green tea.
Appetizer
- Pineapple.
Lunch
- Roasted pork loin with brown rice and beans.
- A salad of lettuce.
Snack
- Carrot sticks
Dinner
- Pasta with natural tomato and mussels.
- Gelatin without sugar.
