Weight Loss Diets
Today, more than ever, there are hundreds of diet possibilities on the market. It seems that everywhere you turn there is another plan, pill, or diet guru telling you why this product will work for you, and of course they all promise exceptional results in a very short period of time. With all of this hype, it becomes increasing difficult to find a diet that will actually work, and one that will be safe. Here are a few guidelines to help get you on your way.
The main key to a beneficial diet is to choose a diet that works for you. Many dieters choose a diet simply because they know someone else who tried it, or they have heard others are getting fabulous results on the plan. Just because your best friend went on a high protein diet for six months and dropped three dress sizes does not mean that you will have the same results. You need to choose a diet that will work for you, meet your exact goals, and fit into your daily schedule. If you choose a diet simply because someone else is doing it, you will probably fail. Make sure you pick a plan that allows you to eat foods you actually enjoy, and one that does not restrict entire food groups. The more you can incorporate the diet into your normal routine, the better your chances of success.
One of the more common diets today is the low carb diet. This diet has been practiced by thousands of people over the last decade, and has been shown to yield some good results. The low carb diet is a dietary method that reduces the total daily caloric intake by restricting the amount of carbohydrates consumed to twenty to sixty grams per day. The diet further limits intake of carbs to less than twenty percent of the total calories taken in per day, while increasing protein and fat consumption. This type of eating promotes ketosis, which alters the metabolic rate in a way that causes the body to burn its own fat for fuel, thus leading to weight loss.
While the low carb diet has been shown to yield positive weight loss results, there are also several negatives that surround the plan. The number one problem with the low carb diet is also the very thing that causes weight loss: ketosis. Ketosis can lead to an unhealthy metabolic rate, which can cause harm to your body due to the fact that it begins to burn stored, healthy fat instead of glucose as an energy source. The process of ketosis also creates ketones, which have been associated with organ failure, gout, kidney stones, and in some cases kidney failure. Ketones also cause nausea, a decreased appetite, and bad breath. Your body needs at least one hundred grams of carbohydrates to prevent ketosis. Another con of the low carb diet is strain on the kidneys due to the increased protein consumption. This extra strain can lead to kidney disease, and possibly kidney failure. High cholesterol and osteoporosis are further side effects caused from consuming a higher amount of protein. Extra protein can cause more fatty build up in the arteries, leading to high cholesterol, and it also causes people to excrete higher than normal amounts of calcium through urination, leading to osteoporosis.
The low fat diet is another popular diet option. This plan is also a restrictive diet, however it requires the dieter get forty-six percent of calories from carbohydrates, twenty-four percent of calories from protein, and thirty percent of calories from fat (of which less than eight percent can come from saturated fat). The basic principle behind this diet is that weight loss will occur because of the consumption of low amounts of fat, and very low amounts of saturated fat.
As with the low carb diet, there are some negative effects of the low fat diet. The main issue wit this diet is that it leads people to believe that all fat is bad, when in fact some fat is good and it is needed as part of healthy lifestyle. Fats supply valuable sources of energy and several essential fatty acids, as well as supplying fat-soluble vitamins such as A, D, E, and K. People who practice the low fat diet for an extended period of time were found to lack several necessary nutrients, and became deficient in many vitamins and minerals. In 2002, the Cochrane Review studied the low fat diet extensively and found it to be no more effective than any other weight loss diet at achieving long-term weight loss results.
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