How to diet
More worrying, and many of the fad diets in the shuffle flag or any research at all, and describe the practices of eating unhealthy and can cause illness.
In 2011, the British Dietetic Association warned against following popular diets like the Dukan diet, it's complicated, is not based on scientific evidence, and said he would not lead to weight loss long term.
Here are some of the problems with fad diets and advice on healthy eating and how to lose weight in a healthy way.
Five reasons to avoid fad diets
Many diets and weight loss promise to help you lose weight quickly. Often, these diets focus only on short-term results, so finally put the weight back on.
Here are five reasons the last grandmother diet may not be a good way to lose weight.
1 shows some diets can make you sick
And draws many diets, especially crash diets, to drastically reduce the number of calories they consume. "Crash diets make you feel very ill and can not work properly," says dietitian Ursula Arens. "Because the diet, the diet can lead to serious health problems in the long term do not balance."
Learn how to start losing weight.
2 except dangerous food
Some recommend diets to avoid certain foods, such as meat, fish, wheat or dairy. You can avoid certain food groups completely prevent access to food and important vitamins that the body needs to function properly.
You can lose weight without dispensing foods from your diet. The panel appears Eatwell different foods that you should eat.
3 can be low-carb diets are high in fat
Some diets, like the Atkins diet, low in carbohydrates (eg pasta, bread and rice), which is an important source of energy. While you can lose weight on these diets, which are often high in protein and fat, and that can make you sick. Diets low in carbohydrates can also cause side effects such as bad breath, constipation and headaches.
"It has been suggested that the high protein content of these foods" softens "the appetite and hunger," says Arens. Many low-carb diets allow you to eat foods high in saturated fats such as butter, cheese and meat. Saturated fats, too much can raise cholesterol and increase the risk of heart disease and stroke.
4. toxins diets do not work
And diets are based on the idea that toxins accumulate toxins in the body, and can be removed for eating or not eating certain things. However, there is no evidence that toxins accumulate in our bodies. If they did, we felt very sick.
Detox diet can lead to weight loss as it involves restricting calories, and avoid certain foods altogether, such as wheat or dairy products, and eat a very limited range of foods. "Detox Diet does not work," says Arens. "They are, in fact, a modified form of fasting."
5. cabbage soup, blood type, and 5: 2 diet and other fad diets are often elusive
Some are based on fad diets or eating a meal, such as cabbage soup or raw foods. Others make implausible, such as encouraging people to cut certain foods from your diet according to your blood type statements.
Intermittent fasting, including the increasingly popular 5: 2 diet, eating is a model where you can usually eat five days a week and quickly in the other two days. Fans of the 5: diet 2 and says she can help you live longer and protect against disease.
Often there is little or no evidence to support these claims, and can be difficult to maintain in the long run. "If you've followed for a long time, and these can be very balanced and food bad for your health," says Arens. "You can lose weight in the short term, but it is much better to lose weight gradually and be healthy."
How to lose weight in a healthy way
We put on weight when the amount of calories you eat exceeds the amount of calories you burn through exercise and normal daily activities. Most adults need to eat less and do more physical activity.
The only way to lose weight and keep the body healthy is to make permanent changes in the way you eat and exercise. There are some small adjustments, such as eating less and selection of drinks that are low in fat, sugar and alcohol, it can help you lose weight. There are also plenty of ways to make physical activity part of your life.
If you are overweight, aim to lose 5-10% of initial weight loss through 0.5-1kg (1-2lb) per week. You should be able to lose this amount if you eat about 500 to 600 fewer calories a day than you need. The average man needs about 2,500 calories per day and the average woman is about 2,000 calories to maintain the same weight.
Find out if it is safe to lose weight fast.
Six ways to resume a plan healthy weight loss is your
Here are six simple things you can do to help you eat healthy and lose weight. You will find many more tips and information in our department to lose weight.
To reduce the amount of fat you eat, you can trim the fat from meat, drink skim milk or half milk instead of whole milk, and choose propagation Reduced or low fat and replace the cream with low fat yogurt. Learn exchanging some healthier food.
Eating whole foods such as whole wheat bread, brown rice and pasta. They are more slowly digested varieties of white, so it will help you feel full longer.
Do not skip your breakfast. Healthy breakfast gives you the energy you need to start the day, and there is some evidence that people who regularly eat breakfast are less likely to be overweight.
Try to eat at least five portions of a variety of fruits and vegetables a day. Learn more at 5 Why today?
If you feel like a snack, try a drink first, like a glass of water or a cup of tea. We often think we're hungry when we're really thirsty.
Swap beverages that are high in calories for alternative fewer calories - and that means the drinks are low in fat and sugar and alcohol. Swap sugary carbonated drink sparkling water with a slice of lemon. Do not forget that alcohol is high in calories, and thus decreasing alcohol can help control your weight.
Exercise and weight loss
And regular physical activity not only helps you lose weight, but also can reduce the risk of developing a serious illness.
The amount of physical activity that is recommended depends on your age. In case of adults aged 19-64 who are new to the activity aims to build up to 150 minutes of physical activity of moderate intensity aerobic week.