In this article we will learn about four different dietary
patterns which are very effective for weight loss, these include High protein
diets, Low carb diets, Ketogenic diets and Intermittent fasting.
• High protein diets. Women need at least 50 grams of protein a day -- men about
60 grams per day. With a high-protein diet, it can be much more than that. This
extra protein can come from beans, meat, nuts, grains, eggs, seafood, cheese or
vegetarian sources like soy. These diets often restrict carbs like cereals,
grains, fruits, and possibly vegetables. Protein intakes of 0.5–0.7 grams per
pound (1.2–1.6 grams per kg) per day promote building and maintaining lean body
mass, which supports your metabolism and may reduce overeating by helping you
feel full for longer.
• Low carb diets. Low-carb diet is a diet that restricts carbohydrates, like
those found in sugary foods, pasta and bread. It is high in protein, fat and
healthy vegetables. When you cut out carbohydrates, you lose weight quickly
because you lose water. Then, with no extra carbs, the body begins burning more
fat for fuel Limiting carb intake to 50–150 grams daily may help decrease your
intake of commonly overconsumed high carb foods. Low carb diets often prioritize
protein and fiber-rich vegetables, which help manage hunger and promote appetite
control.
• Ketogenic diets. Ketogenic diet is to get more calories from protein and fat
and less from carbohydrates. You cut back most on the carbs that are easy to
digest, like sugar, soda, pastries, and white bread. When you eat less than 50
grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can
use quickly. This typically takes 3 to 4 days. Then you’ll start to break down
protein and fat for energy, which can make you lose weight. This is called
ketosis. It's important to note that the ketogenic diet is a short term diet
that's focused on weight loss rather than the pursuit of health benefits. Very
low carb intakes of fewer than 50 grams daily can stimulate ketogenesis. This
process, in which fat is used as the primary energy source, may help regulate
your hunger levels.
• Intermittent fasting. Intermittent fasting is focusing on when you eating,
With intermittent fasting, you only eat during a specific time. Fasting for a
certain number of hours each day or eating just one meal a couple days a week,
can help your body burn fat in other words, restricting eating to a designated
time period may reduce your overall calorie intake and improve diet adherence.
During the times when you’re not eating, water and zero-calorie beverages such
as black coffee and tea are permitted
Of course these dietary patterns would be promoting weight loss but it is highly
recommended to reduce calorie intake gradually and include nutrient-rich, whole
foods that are high in fiber.
Witten by Dr. Waseem Razaq