Best diet ever

dieting

Although the term dieting is usually associated in everyone's minds with weight loss, it is a general term applied to the food and drink that a person consumes, and the physical and psychological conditions when eating, as nutrition is more than just eating healthy food, because it includes nutrition on All levels and relationships, such as the relationship with the body, family, friends, nature, society and the surrounding world. It should be noted that losing weight requires following a healthy diet that includes a variety of foods.

Is there a diet that is the best ever

There is no ideal diet, as the appropriate diet differs from one person to another according to his genes and the lifestyle he adopts, as the appropriate diet for a specific person may not suit others, because planning appropriate diets depends on a group of environmental, personal, and psychological factors surrounding, including; the family and the surrounding community, and their nutritional awareness, as it may depend on the family’s income, and the food available at home,^[XNUMX] Other factors also affect the planning of the appropriate diet for a person, including:

• Family history, genetics.
• Race (in English: Race).
• Age.
• sex.
• Dietary habits and physical activity.
• A place to live, work, and worship.
• Common customs, traditions and culture.
• Not getting enough sleep.
• Certain medical conditions, and taking certain medications.
• Stress.
• Binge eating disorder.

The best diets that contribute to weight loss

There are many types of diets, some of which focus on reducing appetite, and others that reduce the intake of calories, carbohydrates, or fats. It is worth noting that it is necessary to reduce calories to achieve weight loss, regardless of the diet followed, and it is also necessary to refer to the necessary food rations for each person, and here are some diets or nutrition patterns that contribute to weight loss:

• Low-calorie balanced diet: Most nutritionists recommend this diet for those who want to lose weight, and this diet consists of food that a person usually eats, but in smaller quantities, and there are several reasons that attract people to this diet; The most important is its simplicity, as all that a person has to do is follow the food pyramid issued by the United States Department of Agriculture, which recommends diversifying the food intake, so that grain products occupy the bulk of the food, such as bread and pasta. , rice, and grains of all kinds, and it is also recommended to eat at least 5 servings per day of vegetables and fruits, and to eat moderate amounts of milk and meat products, and to reduce foods rich in fats or sugars, or foods that contain few nutrients, and it should be noted that it is important to focus According to the size of the portions taken, in order to avoid eating a larger amount than the required portions, for example, one piece of toast constitutes a portion of bread, and one portion of meat is equivalent to approximately 90 grams of it, and it is worth noting that most of the studies published on reducing diets Weight, it is about a balanced, low-calorie diet, which recommends reducing daily calorie intake by 500 to 1000 calories.
• Mediterranean diet: This diet may be suitable for weight loss, especially when it is associated with reducing calories intake and increasing physical activity. It is worth noting that the Mediterranean diet is not a single diet, but rather a dietary pattern that focuses on some types of foods, such as plant foods, olive oil and fish. And legumes, and grains, as this diet recommends increasing the intake of vegetables and fruits, nuts and seeds, legumes, potatoes, whole grains, bread, herbs, fish and seafood, and extra virgin olive oil, while recommending moderation in eating chicken. , eggs, cheese and milk, and advises to reduce the intake of red meat, and to avoid drinks that contain sugar in high proportions, added sugar, processed meats, grains and refined oils, and other processed foods.
• Low-carbohydrate, high-protein diets: There are many types of diets that are low in carbohydrates and high in protein, which depend on significantly reducing the calories consumed from carbohydrates, and eating proteins and fats in varying amounts instead, and it is worth noting that this type of diet may not be suitable for many people, as it may It causes harm and causes problems for some, such as high cholesterol levels, kidney problems and the formation of stones in them, and osteoporosis, so it is recommended to consult a doctor or nutritionist to see if this diet is suitable for a person.
• Intermittent fasting diet: It is a diet that relies on switching between short periods of fasting from food, or eating very small amounts of calories, and periods in which food can be eaten, and this diet is known as changing the body composition by losing weight and fat mass, and it also helps to improve cholesterol levels. , and blood pressure, but it should be noted that this diet also depends on reducing the calories eaten during the day, and although many studies indicate the ability of this diet to lose weight and fight obesity and reduce the risk of it, most of these studies are small and short. Duration, according to one of the studies published in the Canadian Family Physician in 2020, so there is a need to conduct long-term studies to understand the role of intermittent fasting in weight loss.

Among the most famous types of intermittent fasting is the so-called 16:8 diet, in which a person fasts for 16 hours a day, during which the consumption of calorie-free drinks is allowed; such as water, tea, and unsweetened coffee, while food is eaten during the remaining eight hours, and it is worth noting that during the hours of eating food must be balanced and focus mainly on vegetables and fruits, whole grains and low-fat sources of protein, such as poultry, fish, beans, beans and lentils, In addition to nuts, low-fat cheese, eggs, and healthy fat sources; such as fatty fish, olives, coconut, avocado, and seeds, it is also worth noting the need to drink fluids constantly to avoid dehydration, with an emphasis on the importance of consulting a nutritionist to see if this diet is suitable for a person before starting to follow it.

How to choose the right diet

To choose the appropriate diet, several aspects must be considered, which can be known by answering the following questions:

• Does this diet fit the person's lifestyle?

If the diet depends on eating 6 meals a day, for example, and the person usually does not eat more than two meals a day, then most likely he will not be able to continue with this diet, so he must follow a diet that suits the method that the person follows in his meals.

• Does this diet fit the person's level of fitness and exercise?

Some diets require a lot of exercise, while some diets do not require a high level of physical activity. He usually does it, and then he can start gradually increasing his activity later.

• Can a person live with this diet for the rest of his life?

A person must choose a diet that he can live with and apply permanently, as stopping it after a period of time will lead to gaining the lost weight.

• Does this diet include foods that the person loves, and does he have enough time to prepare them and enough money to buy them?

As some diets that require eating foods that require long hours to prepare or a lot of money to buy may not be suitable for all people.

• How long does it take to lose weight on this diet?

Although some people may want to lose weight quickly, experts confirm that slow and steady weight loss is better, and the safe and effective weight loss rate is estimated by losing between half a kilogram to one kilogram of weight per week, and this can be achieved by reducing The daily caloric intake is 500 calories, in addition to exercising.

• Does the diet treat a person's bad eating habits?

The best diets are those that do not make the person feel that he is following a harsh diet, and without feeling a major change in eating habits. Because that feeling can create a person's obsession with food, and it may increase his appetite for different foods, and it may lead to his feeling frustrated because of his inability to quickly change his habits and adhere to the diet. Therefore, a diet that recommends healthy eating habits must be sought and applied gradually, which helps to reach the appropriate weight.

• Does the diet allow people to eat their favorite foods?

Some diets completely prevent eating certain types of foods. And this may lead to an increase in the desire of some people to eat these foods, while in other people this may contribute to improving their habits and keeping them away from these foods.

• Does the diet recommend making small, incremental lifestyle changes?

Some diets require a major change, which makes them difficult to apply. Whenever the diet requires major changes in eating habits; It was more difficult to implement, so you should look for a diet that requires small steps as a start, and helps to gradually change eating habits and exercise patterns.

• Does the diet require nutritional supplements?

Healthy weight loss diets are keen to provide all the nutrients that the body needs daily through food, and do not require taking vitamin supplements to ensure adequate intake of them. As there is no reason or obstacle that makes obtaining sufficient quantities of nutrients from food difficult.

• Does the person need a predetermined diet or a flexible diet that can be controlled?

Some people prefer written and specific diets that contain the quantities and types of foods that must be eaten, while others prefer to choose the foods that they want to eat or cook themselves, and these two methods are considered healthy, as long as the diet includes a variety of foods such as vegetables and fruits, whole grains, dairy products, and low proteins. Fat (in English: Lean protein).

Finally, it should be noted that successful weight loss depends on long-term changes, not on short-term dieting.