A Beginner’s Guide To Understanding Calorie Counting For Weight Loss

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A Beginner’s Guide To Understanding Calorie Counting For Weight Loss

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In the century and since industrialization made food abundant and easy to obtain, humans have been obsessed with diets. From low carb to high fat, there is a diet for every preference and every body. But too much choice can be overwhelming. Where do you start when looking for the diet that works for you?

Start here! In this guide, you’ll find everything you need to know about the health benefits, health implications, rules, and pitfalls of every major modern diet. With all the information at your fingertips, you’ll be able to choose the best diet for you, your body, and your lifestyle.

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Although most diet plans will swear up and down that they are the ones that work, the truth is that there is no best diet. Instead, there is the right diet – for you. And a diet that works for one person may fail for another.

There are several things to consider when choosing the right diet for you. Taste, food sensitivities, nutrient deficiencies and lifestyle will affect which diet feels best. If you work from home and have the kind of schedule that allows you the luxury of time to cook, you don’t have to shy away from the more complicated diets. If you’re out of the house most of the day and all you can do is indulge in a 4 PM pig feast, you’ll want to stick to simpler diets.

Before you read on, consider these questions — and consider why you’re changing your diet. Are you trying to lose weight? Get more iron? Stop eating animals? The three? Knowing what you want from a diet will help you quickly recognize the right one when you see it.

Talk to your doctor! Any diet that tells you to eat large amounts of certain foods or to significantly alter your sleep, hydration and activity levels may be causing unnecessary harm. Before you dive in, ask your doctor if what the diet is instructing you to do is ultimately healthy. You don’t want to find out the hard way that a diet is ruining your health.

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Talking to your doctor can also help you avoid the dreaded fad diet. Fad diets can result in the opposite of what we are trying to achieve by changing your food intake. They can cause nausea, malnutrition, and low energy — and, because they’re so hard to sustain, they almost never lead to long-term weight loss.

So how do you think fad diet? Here are four key tips to help you know a fad diet when you see one.

The body needs food! Specifically, it needs enough food to keep it running smoothly. Fad diets often overwhelm their followers with extremely low amounts of calories, leaving them tired and weak. If the calorie deficit is large enough (more than 500 cal per day), it can even be dangerous.

There is no such thing as a magic pill or magic powder. Yes, weight loss drugs have come leaps and bounds since the days of Fen/Phen, but those drugs are prescribed by a doctor – not some random nutrition guru on the back of a book jacket. If your diet is pills or shilling powder, all you have to lose is money.

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The body also needs variety! Be suspicious of any diet that asks you to cut out several food groups or eat mostly one food group. Before cutting out any food group, talk to your doctor about the potential consequences.

Rapid weight loss is bad for you – full stop. Any diet that claims to result in significant weight loss over a short period of time should be considered a fad diet. Stability is very important for the body, and it will wage war in the face of rejection – usually in the form of a reduction in your metabolism so much that you gain back more than you lost.

You’ve probably heard of some of the more well-known diets before. In fact, you may have even followed a few of them yourself. These classic diets typically follow a healthy and balanced approach to optimize your health and increase weight loss.

The Atkins diet is the original low carb diet. There was a time when everyone and their mother was on Atkins. These days, Atkins is still a useful way to lower insulin levels and boost weight loss. If you have a family history of diabetes, consider the Atkins diet.

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Atkins is all about protein and fat. This involves maximizing your intake of protein and fat packed foods while limiting your intake of carbohydrates. If you can’t live without bread, skip this.

The Atkins diet allows for variety by taking a four-phase approach. If you like to mix up what you eat, this should be a pro for you. It is also good for those who do not have time to track every meal, since the Atkins diet does not require you to count calories.

The induction phase involves the consumption of no more than 20g of carbohydrates per day. Ideally, these carbohydrates should come from vegetables, rather than a piece of bread. Your protein and fat intake should be high.

Gradually add more carbohydrates to your diet, including vegetables and fruits. Each week, you should aim for around 20-30g of additional carbohydrates per day.

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Stick to your personalized carb goal. By this point, you should have an idea of ​​how many carbs you can eat without gaining weight.

Obviously, carbs are off the menu. This includes bread, pasta, rice, and all other refined items, at least for the first few weeks. You can add these gradually into your diet as you continue through the phases.

However, drastically reducing carbohydrates can cause side effects. Expect headaches, fatigue, and dizziness while your body gets used to using fat as its primary energy source.

Ideally, you should consume protein-rich foods, including meat and fish, along with leafy greens and low-carb fruits. You should avoid any fruits with a lot of sugar, including bananas, mangoes, and pineapples.

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High-fat foods are also allowed, but you should choose unsaturated fats such as nuts, seeds, oily fish, and avocados.

The Mediterranean diet is widely regarded as one of the healthiest ways to eat. It is high in vegetables, fruits, legumes, grains, and fish – but very low in meat and dairy. Think of it as a lite vegan. If meat and dairy are a non-negotiable way of life for you, this diet probably won’t be.

But for those who do not have a big connection with meat and milk, you can get a reduced risk of cancer, Alzheimer’s, and Parkinson’s disease. The Mediterranean diet is less of a weight loss plan than a comprehensive approach to your health. It is associated with lower blood sugar levels too, so if you have a history of diabetes, this diet may be ideal for you.

The Mediterranean diet focuses on eating vegetables, fruits, legumes, grains, nuts, seeds, and fish. You should also include other healthy fats, including olive oil.

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You can consume meat and milk in moderation, but this should not be more than twice a week. And the Mediterranean diet favors poultry over red meat. Low-fat alternatives (including milk) are also not allowed, as these are typically high in sugar.

One thing that the Mediterranean diet allows is red wine. In fact, you are actually encouraged to drink one glass of red wine per day, along with other fluids such as water and herbal infusions.

The Paleo diet is based on how our ancestors ate. Before hotdogs and energy bars were mainstays of the human food landscape, hunter-gatherers relied

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