If you have over 20 pounds to lose and don’t know where to start dieting and you are very confused with all of these different information out there, this article will break 5 of the most effective weight loss diets down for you which will help you get started!
You can easily lose the first 10-15 pounds, then comes the hard part.If you have to lose around 20-30 pounds, you are not obese, aside from having a bad relationship with food, the chances are that you are eating food that is presumed to be healthy, but it isn't!
You might be starving yourself for most of the day and then eating something that might not be the best choice for your body.
You a lot of your protein might be coming from restaurants or sources that use inorganic, non grass food sources which causes inflammation and these for is causing your body to hold on to the extra weight.
Therefore, let me tell you a secret, it doesn’t matter what diet you chose whether it’s low carbs, keto, or intermittent fasting your body will visibly change as long as you stick with it for 8 weeks!
To begin with, you need to do something I do with my clients called bridging. Bridging is designed to get you ready for your main diet. Bridging is very important and sometimes it can take as long as a whole year! We do this because we don't want to take any chance of replace. Instead, we want to transition to a long term healthy lifestyle you can maintain and enjoy for the rest of your life.
After that, each diet lasts for 6-8 weeks before we can switch to another one. This keeps your body on its toes and keeps your body guessing.
whatever you do you will lose the first 10-15 pounds very easily as long as you stick to a regular program. The challenge in losing weight is going beyond losing 10-15 pounds, and that’s when sustainability becomes very important.Low Carbs:
How does it work?
Keeping the carbs less than 26% of your daily calories or approximately 130 g per day. That's basically 1/3 of cup of oats and half cup of brown rice.
That might be too little of carbs per day that’s why we have the bridging phase to bridge into a low carb diet.
Who is it for?
Low carbs is one of the most common diets to start with. We all know it is the main macronutrient that we consume more than we need to! As a result, most of us start carb addicts we create a bad relationship with it. So it makes sense to cut it out, right? But there is a lot of other factors that goes into it.
What you NEED to know
1. Yes! It is important to establish a new relationship with carbs that means we need to teach ourselves that we can’t have way too many carbs whenever we want it. We need to start understanding that carbs are meant to provide energy and it's best to consume them when we actually need the energy, preferably in morning time. If we consume a lot of carbs at times we don't need the energy, you can bet your sweet ass your body WILL store it in your fat cells!
2. Once you are done with you are able to lower that to under 130 g per day, it is good to stick with this diet for 6-8 weeks consistently to make sure we get all the benefits of this diet.
3. It is important to make sure your diet includes enough fat and other nutrients or you will crash
Ketogenic Diet
How Does it work?
You restrict your carbs to less than 20 grams per day which leaves you with only vegetables! that means: No grains, legumes or sugar! Of course this diet will work! Like any other diet, it has a curve where it stops and sticking with keto might have some negative health side effects as well.
Who is it for?
Other than people who have health conditions such as seizures and cancer, Keto is great for people who love fatty food or are highly addicted to carbs.
I think keto can be a great bridging diet that completely cuts out of your life and teaches you it is okay! you don't NEED carbs as much as you think. It's more of a disciplinary tool that I use to help my clients who want simplicity. This diet is not the easiest diet to adopt to but it is easy for people who enjoy fatty food!
Before I was educated on this diet, I personally tried keto for about a year and to be honest with you I realized I really like carbs and it was hard for me to stay away from it. Going back and forth with carbs and fats made my body to get really confused between adjusting to fat burning or glucose burning mode and it wasn’t something I could stay consistent with. If you love carbs, like me, don’t worry, it’s not worth it for you to restrict yourself from the food you love THAT much!
What you NEED to know:
Keto can also be a great diet to start with and it is most suitable for people who like fat! Grass fed butter, fatty meat and fish and different oils. Since you have to keep your cabs under 20 grams per day, you can’t have any types of grains, beans or starch. Although, this diet might have a lot of other health benefits, it restricts you from a lot of different healthy/essential food groups. Therefore this is not a diet I recommend for long term unless if you have a certain health condition.
During the bridging phase we start with more unhealthy fats and work our way into more healthier fats. Going into details for ketogenic diet is beyond the scope of this video but it is a great diet for you get started and get over your carbs addiction and give your body a break or you can switch to after trying low carbs for 6-8 weeks.
Carb Cycling:
I believe this is a diet that works best for professionals, athletes and people who are very disciplined with their diet. The most basic type of this diet is when you do a high carb day, a medium carb day and 1-2 low carbs day(s). You pair your high carbs days with your lower body or more intense workouts, your medium carbs day with upper body, and your low carbs with cardio or rest days.
The problem with this diet is like the problem most girls have with washing their hair :)))))))))))))))))))))))))))))))))))))
If these is a social event, you might not be able to follow this diet properly and kicks you out of your rhythm. Therefore it is not sustainable if you live a normal life!
Intermittent Fasting
How does it work?
I talk about this diet in more details in this video, so give that a watch later if you haven’t already. Intermittent fasting basically means you follow a program that gives you an eating and a fasting window. Normally the fasting window is longer than the eating window and gives your body a rest from constantly eating and digesting through out the day. Intermittent fasting has a lot of health benefits specially when you fast over 18 hours.
Who is this diet for
1. people who are already have a healthy lifestyle and know how to replenish their body with the right food their body needs to feel energized and clear minded.
2. People who find it very hard to stick to a diet and have very busy lives.
3. People who have plateaued with their weight loss and need to try something new.
Intermittent fasting is my absolute favorite diet. I feel the healthiest on it. My digestion feels amazing. My energy level is high. I am excited to eat and excited to give my body a long breaks.
What you NEED to know:
Intermittent fasting is either a diet you will stick with for the rest of your life or you can only stick with it for 6-8 weeks. If done wrong, intermittent fasting can slow down your metabolism, make you gain weight or develop an eating disorder!
Before I talk about intermittent fasting keto, don’t forget to comment which one of these diets resonated with you the most or which one you have already had experience with. I love reading your comments.
Intermittent fasting Keto
How does it work?
You will combine intermittent fasting with keto. During your feeding window, you have to make sure you stay below 20 grams of carbohydrates per day.
Intermittent fasting keto is one of the most effective and fast acting weight loss diets that is out there. You might feel a little low on energy for the first week or two but your body will get adjusted to it. If you workout you might find it extremely difficult to give your workout your all you’ve got. You just need to be a little patient with this diet until your body learns to switch from glucogenolysis (burning carbs for energy) to Ketosis (burning fat for energy) and that only happens when your body gets rid of the stored glycogen. Our bodies contains a lot more fat storage compared to glycogen and this diet really helps your body dip into those stored fat resources to burn for energy therefore, combining intermittent fasting with keto will show almost immediate results.
Who is it for?
I believe this diet works very well for people who have less physical, social and mental activity. This diet is very restrictive, not only with timing but also food groups. It is really easy to get yourself kicked out of ketosis and it might make you frustrated going back and fort with this diet.
This diet can be very useful if you are looking for quick results for a short period of time. Please expect some weight gain when you switch back to normal eating.
What you NEED to know:
Now now don't get too excited! This is a very extreme diet and I honestly don’t know anybody our age who can actually stick to a diet like this. We live active lives, our brains function better using glucose over fat for energy, we like working out and sometimes going crazy with our workout. All of this is not possible without healthy carbs.
If you are looking to try an extreme diet to try for fast result I think this diet is great but I am not sure how sustainable it is and you might actually put on more weight after you come off of it.
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