Which MD DIET Plan is RIGHT FOR YOU?
Furthermore, depending on the location of the double-bond in the fatty acid chain, unsaturated fatty acids are classified as omega-3 or omega-6 fatty acids. There are two subcategories: A dramatic example of the effect of food processing on a population's health is the history of epidemics of beri-beri in people subsisting on polished rice. Did you know that some people have a gene that causes rapid weight loss during elevated fat intake? Since nutrients are invisible, policy makers rely on nutrition experts to advise on food choices. Since the Industrial Revolution some two hundred years ago, the food processing industry has invented many technologies that both help keep foods fresh longer and alter the fresh state of food as they appear in nature.
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The Atkins diet is the most well-known low-carb weight loss diet. Its proponents state that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs. The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite. This causes you to eat fewer calories without having to think about it 32 , The Atkins diet is split into four phases. It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks.
The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal weight. Other studies have shown that low-carb diets are very helpful with weight loss.
They are especially successful in reducing belly fat, the most dangerous fat that lodges itself in the abdominal cavity 30 , 31 , 32 , 33 , 34 , 35 , Numerous studies show low-carb diets, like the Atkins diet, may reduce many risk factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin and blood pressure 34 , 42 , 43 , 44 , Compared to other weight loss diets, low-carb diets also show greater improvements for blood sugar, HDL cholesterol, triglycerides and other health markers 52 , Same as with other very low-carb diets see chapter 3 , the Atkins diet is safe and healthy for most people but may cause problems in rare cases.
The HCG diet is an extreme weight loss diet claiming to cause very fast weight loss of up to 1—2 lbs 0. Its proponents claim it will boost metabolism and help you lose large amounts of fat, all without ever being hungry 82 , HCG human chorionic gonadotropin is a hormone that's present at high levels during early pregnancy.
It tells a woman's body it's pregnant and maintains the production of hormones that are important for fetal development. It has also been used to treat fertility issues The diet is split into three phases. The first phase lasts two days. This is when you begin taking HCG supplements. The second phase is the weight loss phase, during which you follow an ultra low-calorie diet of only calories per day, along with HCG supplement drops, pellets, injections or sprays.
The weight loss phase is prescribed for 3—6 weeks at a time. The HCG diet does cause weight loss, but multiple studies have concluded that the weight loss is due to the ultra low-calorie diet alone — not the HCG hormone 82 , 85 , 86 , Aside from weight loss, there are no documented benefits of the HCG diet.
Like most other ultra low-calorie diets, the HCG diet may cause muscle loss, which results in a reduced ability to burn calories Such severe calorie restriction further reduces the number of calories the body burns.
This is because the body thinks it's starving and therefore attempts to preserve energy Only injections are able to raise blood levels of the hormone. Moreover, the diet has many side effects, including headaches, fatigue and depression. There is also one report of a woman developing blood clots, most likely caused by the diet The FDA does not approve this diet, labeling it dangerous, illegal and fraudulent The glycemic load GL of a food is an estimate of how much a food will raise your blood glucose levels after eating it.
It takes into account how many carbs are in the food and how much that amount will raise your blood glucose levels. The Zone diet was initially developed to reduce diet-induced inflammation, cause weight loss and reduce the risk of developing chronic diseases The Zone diet recommends balancing each meal with one-third protein, two-thirds colorful fruits and veggies and a dash of fat, namely monounsaturated oil such as olive oil, avocado or almonds.
Studies on the effects of a low-glycemic load diet on weight loss are rather inconsistent. Some studies say the diet promotes weight loss and reduces appetite, while others only show a small weight loss, compared to other weight loss diets 90 , 91 , 92 , The greatest benefit of this diet is a reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides 92 , 94 , 95 , 96 , One study also showed that the Zone diet may improve blood sugar control, reduce waist circumference and reduce systematic inflammation in overweight or obese individuals with type 2 diabetes There are not many issues with this diet.
The only thing to criticize is that it limits the consumption of some healthy carb sources, such as bananas and potatoes. Intermittent fasting is an eating pattern that cycles between periods of fasting and eating. The most popular ways to do intermittent fasting are:. Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie restriction.
It can make you eat fewer calories overall, as long as you don't overcompensate by eating much more during the eating periods. Intermittent fasting is generally very successful for weight loss. In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate by 3.
Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides and blood sugar levels , , , Furthermore, intermittent fasting has been linked to increased levels of human growth hormone , improved insulin sensitivity, improved cellular repair and altered gene expressions , , , , Animal studies also suggest that it may help new brain cells grow, lengthen lifespan and protect against Alzheimer's disease and cancer , , , Although intermittent fasting is safe for well-nourished and healthy people, it does not suit everyone.
Some studies have shown it's not as beneficial for women as it is for men , In addition, some people should avoid fasting. This includes those sensitive to drops in blood sugar levels, pregnant women, breastfeeding moms, teenagers, children and people who are malnourished, underweight or nutrient deficient. Different diets work for different people, and you should pick a way of eating that suits your lifestyle and your taste preferences.
In recent years, weight loss cleanses have taken center stage as one of the most popular methods for dropping weight rapidly. This article tells you…. The low-carb ketogenic, or keto, diet can be an effective tool if you're trying to shed pounds, but some things may sabotage your weight loss efforts…. Research has shown that low-carb, high-fat diets such as the keto diet can promote fat loss and improve certain health conditions.
The Herbalife weight loss program uses meal replacement shakes and dietary supplements to help people slim down. This article takes a close look at…. If you want to add more plant foods to your diet but don't want to completely cut out meat, going flexitarian may be for you. Intermittent fasting has several impressive benefits, but women may need to follow a modified approach.
This is a beginner's guide to intermittent…. The Master Cleanse, or Lemonade Diet, is a juice fast used for quick weight loss. Here's a deep look at how it works and whether it's worth trying. Shakeology is a meal replacement product claimed to promote weight loss. Here is everything you need to know about Shakeology and whether it truly…. The Warrior Diet is a way of eating that cycles between periods of fasting and overeating. Here's everything you need to know about the Warrior Diet.
The Ultra Low-Fat Diet. If you are interested in bariatric surgery, please call to reserve your seat for our free orientation.
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