Diets to lose weight that science supports as effective

The dreaded slope of January arrives and, as usual, all regrets for having ingested too much roscón during Christmas. So, how could it be otherwise, we decided that we will give our life a 180 degree turn and that from now on we will go to the gym, we will diet and we will help the elders to cross the street. As days go by, these purposes they become chimeras that are lost in time, like tears in the rain.

Less one of them. If you have decided to lose weight and you are going to the gym The only thing you have left, probably, is to change your diet. Among so many plans that promise you gold and Moor, which one is really effective? And, even more importantly, which one can not only help you lose weight but to keep that descent in the long term? Several experts in 'Prevention' have chosen which diets you can follow if you want to stay healthy and, of course, thinner.

Mediterranean diet

As you are Spanish, you are in luck. The typical food plan of countries like ours, Greece, Italy or Portugal It is always among the favorites of nutritionists. According to the Mediterranean Diet Foundation this plan is based on one or two servings per meal, in the form of bread, pasta, rice, couscous or others. They should be preferably integral. Vegetables should be both at lunch and dinner, about two servings in each shot. The variety of colors and textures provides diversity of antioxidants and protective substances. You should also drink 1.5 or 2 liters of water.

Although the main attraction of this diet lies in its numerous health benefits (it can reduce the risk of chronic diseases and cognitive impairment), it can also lead to weight loss if you limit your calorie intake to 1,500 per day or less, so you already know. It is easy to maintain in the long term because, as the food is delicious, it will not cost you to get used to it.

DASH diet

Does it sound to you Answer the acronym 'Dietary Approaches to Stop Hypertension'("nutritional approach to stop hypertension") and was developed as a specific plan to treat patients with high blood pressure, but today it has been extended as a perfect slimming regime, and its success has been resounding. The diet is designed to limit the intake to 2,000 calories per day, giving priority to the consumption of fruits, vegetables and whole grains.

Any diet that has a list of what is not allowed is very difficult to maintain in the long term, it is best to find a balance

It also includes quite a few low-fat dairy products, chicken, fish, legumes, nuts and vegetable oils. The consumption of saturated fats and lipid-rich dairy products is strongly limited, and sugar consumption is reduced to the minimum expression. With it you will not only lose weight but you will also get many anti-inflammatory benefits, rich in fiber and heart healthy.

Flexitarian diet

You have always wanted to be vegan but you do not dare to go one step further, you must know then that this is your diet. As he explains Dawn Jackson Blatner, nutritionist and expert in this plan: "It is very favorable because, although you usually eat vegetables, nothing prohibits you from having a hamburger if one day you feel like it." There is not strict calorie limitations, although she talks about 1,500 daily.

By filling your plate with more vegetables, fruits and vegetable proteins you can lose weight and also improve your health. A recent study found that people who had followed this diet had lower rates of metabolic syndrome than people who ate meat regularly.

Intermittent fasting

You have to know him by force because we have spoken to his satiety. There are several ways to carry out this diet, but without doubt the most famous of all is the 16: 8 method. According to an investigation, this regime makes the pancreas regenerates the cells that regulate blood sugar. Essentially, these types of plans may have the potential to help fight diabetes and, in addition, it is very simple: it proposes limiting food consumption to only eight hours throughout the day, a technique that support weight control.

All calories have to be ingested during that period. Give igual the amount of fat you take if it is within that time. Of course, the next sixteen hours you can not taste bite (although you can get fed up with water). Recent studies ensure that following the plan from 10:00 to 18:00 is effective, and is probably easier for you to carry out. Its explanation is quite simple, by limiting overall calorie intake, you will lose weight.

The ones you can skip

Although you will have heard thousands of times of diets like Paleo or Keto, the author of 'Read Before You Eat It'(read before eating), Bonnie Taub-Dix, he warns that they are not the best options to start: "Any diet that has a list of what is not allowed is very difficult to maintain," he explains. "I suggest you choose a diet that make you feel balanced both emotionally and physically, "he concludes.