MoveWell Health and Fitness


Weight Loss: Does the most effective diet exist?

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Numerous diets have emerged over the years, and now people are confused about which one can actually work for them. Most, if not all of these trendy diet plans work really well. However, it has nothing to do with the type of diet. It has all to do with drastically reduced calories. For 90% of the population, energy balance is key. That is eating in a calorie deficit, eating less calories than you burn! Typically, all of these diets are marketed to us as the secret to weight loss. Yep, you will lose weight. However, when you stop following the diet, you will regain all of the weight and in most cases more!

The current science suggests that following a plan that provides almost equal amounts of carbohydrates, healthy fats and protein as well as providing all essential vitamins and minerals will provide you the best platform for weight loss. As long as you eat in a calorie deficit. If you want to label this eating method, we would call it a Mediterranean diet. A small amount of meat, fish and poultry and a healthy dose of fresh fruit, veg, legumes nuts and seeds. Products like EatWell, offer a simple method of providing you with a weekly meal plan that is stacked full of all the macronutrients which is based on the Mediterranean diet.

There are many other diets that say you will achieve the results you desire if you follow a certain eating plan. Some diets try to suppress your hunger to minimize your food consumption, whilst others recommend limiting your calorie and carbohydrate or fat intake. Below are some of the current diets on trend.

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Ketogenic diet

Although the ketogenic diet was initially developed for people with epilepsy, it is now widely claimed to be useful for weight loss. This is a low-to no carb, high-fat diet that is beneficial to those with specific health problems. However, it is claimed that the success of a ketogenic diet is due to  reducing the calories that would normally have been consumed via the missing carbohydrates.

The diet emphasizes high-fat consumption, moderate protein intake, and minimal carbohydrate intake. You generally ingest between 55 and 60 per cent of your daily calories from fat, 30 to 35 per cent from protein, and 5 to 10% from carbs. When you eat fewer carbohydrates, your body starts using fat for fuel. In return, this causes your body to enter a metabolic condition known as ketosis. Here, your liver converts fat into tiny energy molecules known as ketones, which your brain and other organs may utilize as a good source of energy. The issue with a Keto diet, is that it is very hard to maintain the discipline required to follow it strictly and our bodies need carbohydrates as part of a healthy sustainable diet. 

With that said, some of the meals for this specific diet include meat, poultry, fish, seafood, cheese, eggs, vegetables, and natural fats. This diet is excellent for anyone who is overweight or obese. However, it can lead to weight gain if not followed for an extended period. Initially,

counting carbohydrates can be beneficial. However, if you adhere to our recommended meals and dishes, you can stay keto even if you don’t monitor them strictly.


Intermittent fasting

There are several intermittent fasting methods, but the ultimate goal is to set out a period when you can eat and then fast the rest of the day. This can range from a 12-hour eating window to an 8-hour window or even a full 24 hour fast (not recommended by us). Although the diet does not require you to exclude any food categories, you will still need to watch what you eat to improve your health and maximize results. This diet plan works on the fact that the times of fasting will reduce your caloric intake causing a calorie deficit. And will only work if you don’t eat more than you normally would during your planned eating times.

Before humans learned to farm, they were hunters and gatherers who evolved to live without eating for extended periods of time. Obesity, type 2 diabetes, heart disease, and other diseases can be exacerbated by consuming more calories and engaging in less physical exercise. According to some scientific evidence, intermittent fasting may help reverse these effects.

Furthermore, some ways you can do this include doing alternate-day fasting wherein you normally eat one day and fast the next. Some people follow the 5:2 fasting, where they normally eat for five days of the week and then fast for two. Overall, it will take some time before you find what works for you and your schedule. Therefore, you should be open to a lot of trials and errors before reaching that sweet spot. This system will only work if you maintain a calorie deficit. E.g., if during the days or time you are planning to eat, you actually eat in a calorie surplus (more than normal), you will not lose weight.

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Plant-based diet

Although many individuals adhere to the vegan diet for ethical reasons, it can also result in weight loss if you remain in a calorie deficit. When you eat vegan, you forgo all animal products, including eggs and dairy. Instead, you consume plant-based meals, including vegetables, grains, nuts, and fruits. A well-planned plant-based diet include all of the protein, lipids, carbs, vitamins, and minerals required for good health and are frequently richer in fibre and phytonutrients.

Plants are the richest source of nutrients that the human body requires to survive. Antioxidants, phytochemicals, fibre, enzymes, and essential vitamins and minerals are abundant in fruits and vegetables.

To successfully apply the plant-based diet, you will need to shift the way you look and think about meat. This will help you avoid them and eat your meals without craving these foods. Also, you will need to fuel yourself with a lot of the proper nutrients found in fruits, green, and healthy oils. You can start by cooking meals made of oats, quinoa, buckwheat, or barley. You can also make simple meals by just taking in some well-seasoned vegetables, beans, and tofu. Products like My Vegan Meal Plan, are designed to provide healthy quantities of carbs, healthy fat and most importantly protein, making it very easy to design and prepare meals that contain all the nutrients our bodies need to stay healthy as well as potentially lose weight.
While all of the diets listed above have been proven successful for weight reduction, it is important to understand that the mechanism they all use to provide weight loss is eating in a calorie deficit. The one you pick should be based on your lifestyle and dietary choices. Not by social media or TV marketing and what you saw on Instagram. This increases your chances of sticking to it in the long run. Alternatively get in touch with us at Movewell, the number one personal training facility in Bentleigh East.