The weight loss diets that science supports (and those that do not)

Holidays arrive in August and, as usual, all the regrets for having eaten too much food. 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 elderly to cross the street. As days go by, these purposes they become chimeras that are lost in time, like tears in the rain.

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

Mediterranean diet

Since you are Spanish, you are in luck. The typical diet 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 preferably be comprehensive. Vegetables should be in both lunch and dinner, approximately two servings in each intake. 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 appeal of this diet lies in its numerous health benefits (it can reduce the risk of chronic disease and cognitive decline), it can also lead to weight loss. if you limit your calorie intake, 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 ring a bell? Responds to the acronym 'Dietary Approaches to Stop Hypertension'("dietary approach to stop hypertension") and was developed as a specific plan to treat patients with high blood pressure, but today it has spread as a perfect weight loss regimen, and its success has been resounding. The diet is designed to limit intake to 2,000 calories a day, prioritizing 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 plenty of low-fat dairy products, chicken, fish, legumes, nuts, and vegetable oils. Consumption of saturated fat and lipid-rich dairy products is strongly limited, and the consumption of sugars is reduced to a minimum. 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 a step further, you must know then that this is your diet. As explained Dawn Jackson Blatner, nutritionist and expert in this plan: "It is very favorable because, although you generally 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 talked about him endlessly. There are several ways to carry out this diet, but without a doubt the most famous of all is the 16: 8 method. According to research, this regimen causes the pancreas regenerates cells that regulate blood sugar. Essentially, these types of plans may have the potential to help fight diabetes and, furthermore, it is very simple: it proposes to limit food consumption to only eight hours throughout the day, a technique that supports weight control.

All calories have to be ingested during that period. It doesn't matterl the amount of fat you take if it is within that time. Of course, the following sixteen hours you will not be able to taste a bite (although you can get fed up with water). Recent studies assure that following the plan from 10:00 until 18:00 is effective, and it will probably be easier for you to carry out. His explanation is quite simple, by limiting overall calorie intake, you will lose weight. If you want to try it, you should contact an expert to adapt it to you.

The ones you can skip

Although you have heard thousands of times about diets like Paleo or Keto, the author of 'Read Before You Eat It'(read before eating), Bonnie Taub-DixHe 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.