Top 5 Best Diets To Lose Weight-Does it Really Works?

There are many diet plans that promise quick weight loss, but the outcomes are frequently temporary solutions rather than good lifestyle choices that will keep you fit in the long run. 

Here are 5 different dietary regimens to help you burn fat, lose weight, feel better, and look better.

Best Diets To Lose Weight

                             

80/20 diet

The 80/20 diet gives 5–6 days of good eating and 1–2 days of less rigorous nutrition if you find it difficult to keep to a long-term eating plan or simply want more freedom during the weekend ( but still sensitive).

On training days, aim for a total of 2,400 calories (about 295 grams of carbs, 170 grams of protein, and 60 grams of fat), whereas rest days don’t require calorie tracking.

While it is theoretically possible to eat everything you want on your rest days, you should still practice some discipline.

The Protein Chef recommends: “I don’t stuff my face with crap every waking moment. Smoked salmon and scrambled eggs on whole-wheat toast are a favorite. Other times, it’s a head-sized chunk of carrot cake. This is what we call equilibrium, my friends “

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80/20 meal suggestions (training days)

·         Breakfast: protein pancakes with blueberries and honey

·         Pre-Workout: Coconut Oil Coffee and Dates

·         Workout Snack: Protein Shake with Water

·         Post-Workout: Cauliflower Rice with Red Chilli

·         Dinner: Greek yogurt, butter, cereals, and cocoa nibs

Intermittent fasting (lean gains diet)

While not precisely a diet, the ‘lean gains’ variant of intermittent fasting allows you to eat for 8 hours a day and fast for 16 hours.

You are not taking fewer calories; you are simply ingesting them in a shorter period of time. This can help you develop muscle and lose fat while also lowering your stress levels.

The key is to keep your ‘fasting window’ in your regular routine consistent.

Our Social Media Intern eats from 1:00 p.m. until 9:00 p.m. Fasting occurs between the hours of 1 p.m. and 9 p.m. He generally drinks a liter of water and a couple of cups of coffee before his dinner.

Consume carbs before and after exercises for fat loss, and protein regularly during the aforementioned timeframe for muscle rebuilding (ideally every 2 hours).

Try chewing gum or adding cinnamon to your coffee if you’re having trouble with certain cravings (particularly when you’re first starting off).

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Intermittent fasting meal planning ideas

·         Breakfast (in the first hour): oats, proteins, banana, cinnamon, and peanut butter

·         Pre-workout: Chicken, rice, broccoli, asparagus, and hot sauce

·         Workout Snack: Dextrose (Natural Sugar) Tablets

·         Post-Workout: Tuna, Pasta, Cheddar Cheese, Onions, and Sweet Corn

·         Dinner (no later than 8 hours after breakfast): steak, sweet potatoes, mushrooms, and spinach

Keto diet

The keto diet, which is low in carbs and rich in healthy fats, derives energy from ketones generated by the liver rather than glucose from carbohydrates. Your metabolism is in a ‘ketogenic state’ when your body burns fat for energy. Glycolysis, on the other hand, is a metabolic state that is powered mostly by carbs and sugars.

Because the body produces less insulin as a result of consuming fewer carbs, it begins to burn fat reserves for energy.

Dietary guidelines for the ketogenic diet

The keto diet comes in a variety of flavors that you may tailor to your own fitness objectives. The typical keto diet is heavy in fat, such as eggs and avocados, with just 5% carbs and 10–20% protein.

Keto is a low-carbohydrate, high-fat

The tailored keto diet allows for additional carbs before and after a workout to feed the body and improve recovery if you exercise often.

High-protein keto diet

The high protein keto diet, which promotes muscle development and recovery by substituting fat for protein, keeps carbs to a minimum.

If you consume 2,200–2,400 calories per day, your daily diet should consist of 20 grams of carbs, 170 grams of protein, and 160–180 grams of fat.

However, the ‘keto flu’ can be triggered by this diet. It occurs as the body adjusts to lower glucose levels and should last no more than a few days.

If you’re having difficulties giving up your beloved carbohydrates, sweet potatoes and oats are good substitutes.

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Meal planning ideas for high protein keto

·         Breakfast: Bacon, eggs, avocado, and halloumi

·         Pre-workout: broccoli, chicken, and zucchini stuffed with cheese

·         Workout Snack: A handful of nuts, seeds, and berries

·         Post-workout: rib-eye steak with asparagus wrapped in bacon

·         Dinner: Stuffed peppers with mozzarella, pizza sauce, and spicy salami

IIFYM diet

The ‘If It Fits Your Macro’ (IIFYM) diet allows you to use carbohydrates, proteins, and fats as an energy source, but to track calories to reach specific macronutrient goals. These goals, of course, depend on your personal weight loss goals.

What makes this diet particularly attractive is its flexibility. If you want to add some chocolate to your porridge in the morning, for example, just lower the carbs and fats in your other meals so you don’t exceed your overall daily goal.

For best results, vegetables, vitamins, and fiber must be prioritized in order to enjoy foods that are considered ‘bad’ (or less nutritious).

For healthy weight loss, keep fats low (20–30%) and carbohydrates high. If you are consuming 2,200–2,400 calories per day, aim for 250–295g of carbohydrates, 170g of protein, and 60g of fat.

IIFYM meal planning ideas

·         Breakfast: oats with milk, cinnamon, banana, and chocolate

·         Pre-workout: Chicken with sweet potato wedges

·         Workout Snack: Handful of Gummy Bears

·         Post-workout: Bacon sandwich using whole grain bread

·         Dinner: Oats with casein protein powder, unsweetened almond milk, and Nutella

Paleo Diet (OK, you may have heard of this …)

This dietary plan, often known as the ‘caveman diet,’ concentrates entirely on the food humanity ate 10,000 years ago, prior to the agricultural revolution.

This includes a wide variety of fruits and vegetables, as well as unprocessed meat, eggs, nuts, and seeds. Grain, legumes (especially dried beans and peanuts), dairy products, processed sugars, and excess salt are also prohibited. Naturally, this decreases the number of additives and preservatives consumed.

Simply said, eliminating starchy veggies encourages the body to burn fat.

Again, it may take some time for the body to acclimate to the decreased carbohydrate and sugar levels, but the advantages may be tremendous.

Meal planning ideas for the Paleo diet

·         Breakfast: Eggs, smoked salmon, and a handful of cashews

·         Pre-Workout: Chicken, avocado, and coconut oil coffee

·         Workout Snack: A handful of nuts and a banana

·         Post-workout: steak, eggs, and almonds

·         Dinner: Salmon, asparagus wrapped in bacon, spinach, and broccoli

How Else can I get The Best Weight Loss Result?

Experiment with your diet plan

Because everyone is different, it’s wise to experiment with these diets to see what works best for you.

There’s no reason why different diet programs can’t be combined. For example, Protein Chef likes combining IIFYM and 80/20. This encourages a healthy lifestyle while also reducing cravings.

“Every day, I consume a certain amount of carbs, proteins, and lipids,” he adds. “Healthy diet accounts for 80% of this: lean meat, fish, whole grains, healthy fats, fruits, and vegetables. The other 20% consists of less nutritious items such as chocolate, cereals, biscuits, and packaged meals “foodstuffs”.

How to lose weight in 3 days

Combine a healthy diet with a healthy lifestyle.

Combining nutrition with an active lifestyle, whether it’s jogging, playing sports, or exercising at the gym or at home, promotes weight Loss and increased energy levels.

We also advocate including a Slendertone abs belt into your workout to firm and tighten your stomach muscles while also strengthening your core.

Slendertone targets all four abdominal muscles, including the hardest to train, the oblique. By pushing the belly button in, this muscle aids in waste reduction. In fact, clinical research on our lap belts (Porcari 2005 and 2009) suggests that users can lose 3.5 cm on average in just 8 weeks.