BEST DIET PLAN TO LOSE WEIGHT

A diet plan to lose weight fast could be a difficult thing to find and there are some ideas inside this post.

Yet, the sheer number of available diet plans may make it difficult to get started, as you’re unsure which one is most suitable, sustainable, and effective.

Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

What’s more, many offer health benefits that go beyond weight loss.

Best Diet Plan to Lose Weight using Low Carb Diets

Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.

There is a variety of low carb diets that reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types.

How it works: Low-carb diets restrict your carb intake in favor of protein and fat.

They’re typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass.

In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis.

Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets.

For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in significantly more weight loss than low-fat diets.

What’s more, low-carb diets appear to be quite effective at burning harmful belly fat.

Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes.

Low-fat diets

Like low-carb diets, low-fat diets have been popular for decades.

In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories.

Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories.

How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients — protein and carbs.

Ultra-low-fat contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.

Ultra-low-fat diets are mainly plant-based and limit meat and animal products.

Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss.

However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day.

Ultra-low-fat diets have been shown to be successful, especially among people with obesity.

Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes.

Low-fat diets restrict your intake of fat, as this macronutrient is higher in calories than protein and carbs. Studies have linked low-fat diets to weight loss and lower risks of heart disease and diabetes.

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