What is the best weight loss diet?

It is also worth mentioning that intermittent fasting is a medical practice that consists of scheduling periods of no food intake, followed by periods without food restrictions. The aim of the practice is to achieve positive physiological effects.

 

Intermittent fasting: what the experts say

 

Among the benefits of intermittent fasting, some people include health and wellness benefits such as:

 

• excess weight loss;
• the appearance of more energy;
• improved digestion;
• reduced cravings for sugar;
• and improved sleep.

 

 

One more thing: the term "intermittent fasting" should not be confused with the pseudoscientific concept of "therapeutic starvation" - these are two completely different concepts that are similar only in that calorie content is cut in the diet, while in the second case in an extreme form, which can lead to an exacerbation pathological processes in the body and even death.

 

Attention! Even the medical practice of interval fasting has a number of limitations and is not recognized by all nutritionists as a uniquely good thing.

 

At least before limiting daily calorie intake (fasting and dietary therapy), it is necessary to consult a doctor and check the body for a number of diseases and pathologies, such as:

•  
• malignant tumors;
• active tuberculosis of the lungs and other organs;
• diabetes mellitus type I;
• cardiac arrhythmia;
• condition after a large-focal myocardial infarction;
• heart failure II B - III degree;
• chronic hepatitis and cirrhosis of the liver;
• kidney failure;
• thrombophlebitis, the list is not complete.

 

In addition, such a weight loss strategy can be extremely dangerous for those people who have problems with:

 

• stomach
• gallbladder;
• adrenal glands;
• and also for:
• adolescents under 18;
• pregnant women;
• and nursing mothers

 

It is best to carry out such dietary calorie restriction in specialized medical institutions, hospitals and sanatorium-type medical institutions, where a doctor with appropriate qualifications, armed with laboratory and instrumental methods of monitoring the patient's condition, will decide on its use.

 

Remember that this type of diet can do more harm than good and should be taken seriously and responsibly!

 

So, the primary conclusion about intermittent fasting is as follows:

 

Before starting any new diet plan, including intermittent fasting, be sure to check with your doctor.

 

If everything is good in health and the doctors who examined you are not against the use of a therapeutic diet, it is worth starting intermittent fasting with the 14/10 scheme.

 

What does this mean?

 

It's that you fast every day for 14 hours with a 10-hour eating window.

 

Depending on your condition, if you are ready for a longer fast, the next step is 16/8 - of which 16 hours of fasting and 8 hours of eating per day.

 

This scheme increases the fasting period by two hours. For example: eat from noon to 20.00.

 

And if you're making your first meal early, you might be interested in trying 18/6. The essence is the same.

 

The latter is the most calorie-restricting method, it is not suitable for everyone, and it simply does not suit the majority, including for medical reasons.

 

All other options, such as refusing to eat for a day or more, are extremely DANGEROUS, and they should not be attributed to a healthy diet in the fight against excess weight!

 

Read more about intermittent (intermittent) fasting 18/6

 

As mentioned above, the 18/6 scheme implies an 18-hour fast per day with a 6-hour eating window.

 

This plan may mean that breakfast/lunch (the first meal of the day), for example, can be made at 12:30. Snack (small meal) - at 15:00. Dinner is at 18:30.

 

But, of course, you can change the time of your meal and break it into more or less amounts. The main thing is to keep its volume in terms of calories within certain limits - so that from day to day there is a calorie deficit (without it, your body will continue to store excess in the form of fat) and stick to the time frame of nutrient intake.

 

Since this is a much more severe form of intermittent fasting, it is definitely best for experienced people who have tried other methods. This 18-hour fast method may be right for you if your weight loss has stalled at 16:8 or if you tend to overeat due to the longer eating period.

 

How does 18/6 intermittent fasting help with weight loss?

 

Jason Fang, MD, nephrologist (kidney specialist) and author of Intermittent Fasting. How to restore your body, lose weight and activate the brain,” explained that intermittent fasting can help you burn fat by lowering insulin levels.

 

This is different from the typical weight loss method suggested by most experts, which is calorie restriction. Dr. Fang said that if you reduce your calories from 2,000 to 1,500 per day (to create a 500 calorie deficit), your body will be forced to lower your metabolic rate. A slower metabolism causes feelings of cold, fatigue and hunger. Weight loss eventually plateaus, meaning you need to eat even less to lose weight, which is not sustainable.

 

That's why Dr. Fang said that calorie-restricted diets don't work, which was also proven by contestants on the weight loss TV show The Biggest Loser.

 

A major study on former contestants of the show found that a period of intense calorie restriction and weight loss disrupted their metabolism, causing them to require far fewer calories to maintain their new weight than before they entered the show. Most of the contestants ended up gaining most if not all of the weight they lost during the show period.

 

Dr. Fang also works with diabetic patients, and says fasting has helped them lose weight, reverse or slow down their diabetes, and stop taking their medications.

 

“When insulin levels are low, the body can get energy from fat stores,” he said.

 

Many people who fast actually find that their feelings of hunger decrease, so intermittent fasting can help people who tend to overeat. When doing any form of daily intermittent fasting, you aim to eat the day's calories only at shorter meal times.

 

How to calculate the required amount of calories consumed?

 

By the way! To find out (approximately) the amount of calories you need, you first need to calculate your basal metabolic rate (BMR), that is, the body's calorie expenditure at rest and total daily energy expenditure (TDEE) - the amount of energy used by people or animals when moving and needed for maintaining the health of the body.

 

To calculate the first indicator, the Harris-Benedict formula is used to estimate how many calories you should consume per day for weight loss, based on total body weight, height, age and gender:

 

For men:

 

BMR = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) - (5.677 * age in years);

 

For women:

 

BMR = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) - (4.330 * age in years)

 

Then you multiply the resulting indicator (BSM) by the activity level:

 

• 1.2 if you lead a sedentary lifestyle;
• 1,375 if you do light exercise one to three days a week;
• 1.55 if you do moderate exercise six to seven days a week;
• 1.75 if you are very active (heavy exercise every day or exercise twice a day);
• 1.9 if you are very active (heavy exercise two or more times a day).

 

The resulting number will correspond to the number of calories that your body burns daily. In order to lose weight, you will have to create a calorie deficit, that is, the income per day must be less than the energy expenditure (even if you are fasting intermittently).

 

The opposite opinion of a dietitian, nutritionist and therapist

 

Hunger is a serious stress. To meet energy needs, the body uses reserves - adipose and muscle tissue. Fans of hunger are inspired by the idea that fat is consumed during fasting. But they forget (or maybe they don’t realize) that, without a source of protein from food, the body uses its own muscles as a building material for the synthesis of hormones, tissue renewal, digestive enzymes and other biologically active substances necessary for normal life.

 

By losing muscle mass, a starving person drastically lowers his basal metabolic rate. And then the most unpleasant thing happens - returning to his normal life, a person, due to wrong eating habits and a long restriction, gains weight again. But not at the expense of muscle mass, but at the expense of adipose tissue.

 

A classic trap for many losing weight, by the way. Most dieters (without maintaining physical activity to maintain muscle mass and without eating protein) will regain the weight they lost, but with a higher percentage of fat rather than muscle tissue.

 

“A new round of the diet is more likely to no longer be as effective as the previous one. With a low amount of muscle tissue, metabolism will be reduced. Restriction in food or its complete absence leads to beriberi, microbiota imbalance, decreased immunity and general exhaustion, ”a nutritionist sums up the intermediate result.

 

And according to the doctor, the maximum time that a person can go without food to stay healthy is 12 hours, but in no case during wakefulness.

 

Pros of 18/6 intermittent fasting

 

• It is easy to maintain every day: without disturbing your daily routine, you skip breakfast and have dinner earlier;
• It's flexible: if you prefer to dine later, you can shift your meal time (from 2pm to 8pm) or move it earlier (from 10am to 4pm);
• Better Digestion: Eating fewer meals throughout the day can help reduce or prevent bloating and improve digestion.
• Clear Mind and Increased Performance: After your body adjusts to stress, you are likely to experience an increased sense of focus, performance, and literally more energy;
• Improved sleep: If you tend to go to bed early (e.g. on weekdays, before work), having dinner before 6 pm means you won't have to go to bed with a full stomach. Instead of a snack before bedtime, you can drink herbal hot tea an hour before going to bed, which will allow you to deceive the body with a gradually rising feeling of hunger and fall asleep comfortably;
• You can eat more and be fuller: because you consume all your daily calories (remember, still limited in volume) in a shorter period of time, another advantage of the plan is that you can eat a large portion of food at a time and feel eating more heavily, unlike most other diets, in which hunger pursues weight loss constantly. The same fractional nutrition with its 4-6 small meals throughout the day is just about that.
• You can eat what you like: in this case, you can be more indulgent about the food you eat, so you can choose foods that are higher in calories or carbohydrates that you may have given up before. And you won't miss breakfast, even if you haven't eaten your favorite cereal at 8 or 9 in the morning. Just move your meal to a later date.

 

Cons of 18/6 intermittent fasting

 

• The risk of developing diseases of the gastrointestinal tract increases: long intervals between meals disrupt the normal secretion of gastric juice, which can provoke the development of gastritis and peptic ulcer;
• Too rare meals can provoke stagnation of bile in the gallbladder: and this is often a direct path to the formation of gallstones;
• An increase in the concentration of uric acid can also lead to urolithiasis and even gout (although it is usually considered to be a disease of "overeating");
• Eating for only 6 hours a day will be an impossible challenge for many: for those who are used to eating all day, such a restriction of food intake may seem incredibly difficult or even impossible;
• You may feel hungry: If you don't eat enough calories or don't consume enough protein and healthy fats, 18/6 intermittent fasting can make you feel hungry or tired;
• Can cause overeating: Any form of intermittent fasting, especially 18/6 because it is stricter, has the potential to cause unhealthy behaviors in people with eating disorders. That is, a person will either overeat within 6 hours, measuring out obviously large portions, or after a diet, he will gain fat very quickly, starting to eat everything in a row and in large quantities (this happens very often after any type of diet).

 

 

Tips for Success with Intermittent Fasting 18/6

 

And if you still decide to try a little fast to lose weight, then to achieve the goal, you should pay attention to:

 

1. Adaptation period. The best advice is not to dive straight into the 18/6 regimen if you have never cut your food intake in this way before. Start with a 12-hour fasting period, then gradually increase it to 14, and then to 16 hours (if the state of health remains normal, and the observing doctor does not see any trends that are not good for the body);

 

2. During fasting, drink plenty of plain water;

 

3. Be sure to sleep at least seven hours a night, preferably 8-9 daily, to prevent food cravings caused by fatigue;

 

4. Choose nutritious foods and eat until you're full, but don't overeat. Focus on getting protein, healthy fats, complex carbs, and plenty of fiber.

 

5. Avoid junk food, sugary drinks and lots of sugar. It is better to replace it with honey and fruits;

 

6. Engage in physical education and lead an active lifestyle (but without fanaticism) to maintain muscles. The fact is that muscles are an energy-consuming thing, and with a lack of calories or interruptions in the intake of calories, they, and not fat (which is the body's energy reserve for a rainy day), will be consumed first.

 

And for any ailments - see a doctor! If suddenly something goes wrong.

 

Bottom line: a weight loss scheme can really help, but the diet is not suitable for everyone, and it (like all diets) must be approached with a sound head, after consulting with specialists.

 

Whether you are on a gluten-free diet or not, you should consider celebrating Gluten-Free International Day on January 13th. International Gluten-Free Day was first organized in 2014 to raise awareness of gluten-free diets. Although the gluten-free diet has become an extravagant eating habit, it is essential for those with celiac disease not to consume gluten, as it is an autoimmune disease that affects the small intestine when consuming gluten.

Gluten is a family of proteins that are generally found in wheat, barley, rye and spelled.

Its name comes from the Latin word for "glue", because it gives the flour obtained from these cereals a sticky consistency when mixed with water.

This glue-like property is what gives bread the ability to grow when it is baked and gives the bread that chewy and satisfying texture.

It is found in bread, but also in beer, pasta and various pastries. It can also be found in various sausages, in sauces and especially in soy sauce.

This is actually why it is difficult to avoid gluten.

How gluten works

The body considers gluten to be a foreign substance and does not understand that it is nutritious. Therefore, the gluten that reaches the intestine causes panic and the intestines react by sending antibodies to attack unknown substances.

This causes the immune system to go into a hyper alert state and will cause the body to attack its own tissues, thus damaging its own intestinal villi.

These villi are parts in the form of fingers that are located in the small intestine and that help a lot to absorb nutrients from food.

As a result, you are slowly losing all the nutrients in your diet that you normally need to be healthy.

The higher the gluten intolerance and the more untreated it is, the higher the risk of cancer, vitamin D deficiency, thyroid problems and miscarriage.

How gluten affects you

Most people can eat gluten-free foods without experiencing side effects. However, people with gluten intolerance or celiac disease have very unpleasant side effects, so they completely avoid this protein.

People with other disorders, such as wheat allergy and non-celiac gluten sensitivity, also frequently avoid gluten.

Apart from these allergies, there are 4 reasons why you should avoid gluten.

Celiac disease is becoming more common and many people do not have a concrete diagnosis. These include people who have an abnormal immune response to gluten, which means that they will experience severe bowel problems, malnutrition and a general condition.

Gluten sensitivity seems to be more common than the reports actually say.

Gluten can have negative effects even in people who are not sensitive to gluten because the body can have various side effects to this protein.

There are several brain disorders that are associated with gluten such as autism, schizophrenia and epilepsy. Patients may experience relief from these symptoms as a result of following gluten-free diets.

Gluten Free Diet

The gluten-free diet is currently the only effective therapy that will guarantee people with a very good state of digestive health, which is characterized by the disappearance of clinical symptoms and ensures the normalization of test results, while restoring the normal structure of the intestinal mucosa.

The therapy is helped by the existence of a large list of products for people with celiac disease, including bread, pasta, pizza dough, biscuits and gluten-free flour.

In order to be much easier to identify, the products have the symbol of a cut ear of wheat, this being a brand that has the role of guaranteeing the absence of gluten.

From the moment the European Union issued the recent directive on the labeling and identification of foods considered at risk, it has been much easier to implement this diet. The special directive requires food producers to declare the presence of gluten in their products even when we are talking about a small amount of gluten.

Very often the deliberate and involuntary swallowing of small amounts of gluten does not cause immediate irritation but is dangerous in the long run and very long due to the risk of persistent intestinal inflammation.

That is why it is important to pay attention to all aspects, throughout the diet. However, it is important that you do not end up with a gluten phobia or excessive dietary anxiety.

Gluten Free Food List

There are many gluten-free, healthy and delicious foods that are allowed in the gluten-free diet. Here is a list of foods you can use with confidence:

• Beans, seeds, hazelnuts and lentils
• Fresh eggs
• Fresh fish and poultry but not cooked as snails, marinade or breadcrumbs
• Fruits and vegetables
• Most dairy products

It is very important to avoid products that have been industrially processed or that are mixed with certain ingredients that contain gluten, preservatives and additives.

• Corn and corn
• Amaranth
• Buckwheat
• Flaxseed
• Gluten-free flour from soybeans, corn, rice, potatoes, lupins, beans;
• Rice pasta, buckwheat, flour, peas, lentils, beans
• Quinoa
• Rice
• Tapioca (read more about tapioca)
• Soy
• Sorghum

Gluten-free foods in the diet

It is recommended to avoid all foods that contain gluten. Thus, the following is on the list of prohibited foods:

• Barley - malt, malt flavor and malt vinegar are generally made from barley
• Triticale which is actually a hybrid between wheat and rye
• Wheat - it is recommended to avoid wheat and this is basically the biggest challenge because all wheat products are many. There are countless types of wheat flour on store shelves - plain flour, bromine flour, enriched flour, phosphate flour, for growing, etc. There are also other types of wheat products to avoid: durum wheat flour, semolina, spelled flour or graham flour.
• It is recommended to avoid all flour products that have not passed on without gluten.

There are some grains, such as oats, that can be contaminated with wheat during the industrial processing stage or during production. For this reason, it is recommended to avoid oats, except when the products are labeled as gluten-free.

In addition, it is recommended to pay close attention to products that contain gluten indirectly such as:

• Food additives such as malt flavor, processed starch foods and others
• Medicines and vitamins that use gluten as a binder
• There is also gluten contamination

Contamination can occur when gluten-free foods come in contact with gluten-free foods. This is generally the case at the production stage, for example, when the same manufacturing equipment is used for a large number of foods, including gluten-free and gluten-free.

There are also labels that say it may contain traces of gluten, but this form of warning is often optional.

Foods may even be labeled gluten-free. If a product has such a mention, it means that it complies with the norms imposed by the National Institute of Public Health. The important condition is that the product contains less than one-20th per million gluten concentrations.

If the product says no wheat, it may contain gluten.

It is recommended to read the entire list of ingredients for extra safety and if you are not convinced ask the seller for details.

Contamination can also occur at home

If you use the same toaster for normal and gluten-free bread, there is a source of contamination. We recommend that you think about the steps that are necessary to prevent contamination at home, at work or at school.

Be careful when dining at the restaurant. Ask if there are any gluten-free products and if they are cooked separately from gluten-free products so that you can effectively avoid contamination.

If you inadvertently consume a product that contains gluten, it is very likely that you will have stomach pain and diarrhea. There are people who have no symptoms, but that does not mean that the small intestine is not affected.

Even traces of gluten in food can be harmful no matter how visible the symptoms are. If you suffer from celiac disease and do not follow a completely gluten-free diet, you can have serious complications over time and even bowel cancer can set in.

Benefits of a gluten-free diet

The onset of this diet is generally associated with the rapid disappearance of clinical symptoms. Antibody tests are normalized and the normal structure of the intestinal mucosa is restored.

In people with typical symptoms, the effects of this diet are remarkable: in just a few days they will see a great improvement in their mood and appetite, which will be closely followed by the relief of diarrheal symptoms and the resumption of nutritional absorption.

Metabolic conditions such as osteoporosis and anemia caused by iron deficiency tend to resolve gradually.

In addition, adopting a gluten-free diet in the early stages of the disease reduces the risk of long-term complications, but does not completely rule out the possibility of autoimmune hormonal disorders that are associated with celiac disease. They can be autoimmune thyroiditis, a disease that often occurs in women during puberty.

Other benefits of a gluten-free diet include reduced inflammation, fewer processed foods, improved overall health, reduced risk of illness, and the consumption of whole grains.

A gluten-free diet will bring major beneficial effects to the health of anyone trying it. You don't have to be gluten intolerant or have celiac disease to quit your diet.

How to effectively eliminate gluten from your diet

To get rid of gluten quickly and effectively from your diet, follow the steps below, and the gluten-free diet will no longer be so complicated:

Buy products online only - One of the easiest ways to eliminate gluten from your diet is to find an online store that will provide you with the entire section of gluten-free foods. This way you can avoid the confusion on the shelves and you don't have to waste much time reading the labels on the products. You can be sure that this way you will find everything you need in one place.

Create the reflex to read the labels - if you still go to a store and want to buy food from there, read all the labels on the products and always learn to do that. You will find out if a particular product contains gluten or if it can be bought without worries.

Replace all foods that contain gluten from your diet - if you have a gluten intolerance, it should not stop you from eating cereals, pasta and bread when you like. You can replace them with pasta, cereals, bread and other similar products that do not contain gluten and which are especially in stores that have organic products.

Remember that many foods are gluten-free - for example, fresh fruits and vegetables, meat, even fish, eggs, cheese and other similar dairy products are not gluten-free, so you can include them as staple foods in your diet.

What are the alcoholic beverages you can consume? Cider, liqueur, wine and spirits do not contain gluten, but beer is not at all a gluten-free diet drink.

Avoid contaminating food when you have celiac disease or severe gluten intolerance. Use separate dishes for more food and wash food containers carefully.

We even recommend that you avoid cereals that you normally know should not contain gluten if this is not on the label.

If the label states that the products do not contain gluten, there is a good chance that they have been processed and packaged in special lines only for these products.

To get rid of excess fat, a thoughtfully integrated approach is required. Bemorepanda comes to the rescue with a helpful 50-step weight loss guide.

 

Top 50 weight loss steps

 

It is not necessary to strictly follow all the recommendations, just read the article and choose what is suitable for you. The more points you complete, the easier it will be for you to achieve the desired result.

 

 

1. Eat more protein foods. Approximately 25-30% of the calories you get from protein foods are burned already during digestion, in contrast to carbohydrates, for which this figure is only 6-8%.

 

2. Carefully read the composition of the products. It's simple: eliminate these foods from your diet if you see a lot of corn syrup or sugar. Also, do not forget that low-fat yogurt can contain so much sugar that it is much better to eat a full-fledged product instead of this “diet” one.

 

3. Do the exercises while standing. According to research, any activity performed while standing, rather than sitting, burns 30% more calories.

 

4. Combine exercises. Alternate upper body exercises with lower body exercises. This will allow you to qualitatively work out the muscles with a tiny break between sets, which means that the training will be more effective and take less time.

 

5. Try exercising with your eyes closed. This can only be done during those exercises in which vision does not play a key role when the chance of injury due to temporary blindness is minimal. Without visual information, the muscles will have to work harder to maintain balance, and you will burn more calories.

 

 

6. Don't avoid housework. Cleaning the apartment can be counted as a workout. So broom in hand - and go. ;)

 

7. Snack on pickled or pickled cucumbers. One slice contains only 1 kcal.

 

8. Take more significant steps. Step over a few steps as you climb the stairs, and then walk as you usually would. This alternation of phases involves additional muscles, and as a result, you burn more calories.

 

9. Look for inspiration. Everyone sometimes has periods when you want to quit everything, and you don’t understand why you are doing all this. Therefore, it is better to take care of motivation in advance. Communicate with people who are an example for you, and watch feature films and documentaries about sports and health.

 

10. Set goals for yourself. Run 5K faster, squat 100 times; it could be anything.

 

11. Reduce portions. Just eat less. Use small bowls for this.

 

 

12. Eat fewer carbs. Yes, this has been said a thousand times. But the thousand and first will not be superfluous. In one study, a group of subjects reduced their daily carbohydrate intake by only 8%. As a result, the men lost about 3 kg of fat and gained 1 kg of muscle in 6 weeks.

 

13. Strengthen with extra weight first, then run. After strength training, you will already be tired, which means you will burn many more calories during a short run than if you ran fresh and full of energy. Work less, get more. ;)

 

14. Do some interval training. Alternating intensity is another excellent way to get rid of excess calories.

 

15. Eat more high-fiber foods.

 

16. Use vinegar-based dressing in salads. Vinegar and lemon juice are excellent fat burners.

 

17. Don't skip meals. Skipping lunch and eating a whole elephant for dinner won't help you lose weight; it will only worsen it. Prolonged time without food introduces the body into a catabolic state: muscles will begin to burn for energy.

 

18. Try the VersaClimber. Being upright during cardio exercises burns more calories.

 

 

19. Spend less time watching TV.

 

20. Exercise for at least 10 minutes 3 times a week. This is if you are incredibly lazy.

 

21. Try to eat fewer potato dishes. Potatoes raise blood insulin levels and cause your body to stop burning calories and start storing fat.

 

22. A large portion of food - only after strength training. According to research from the University of Nevada, digesting food after strength training burns 73% more calories than digesting food without prior exercise.

 

23. Drink water before meals. There will be less room for food in the stomach.

 

24. Replace potato, pasta, and cereal side dishes with vegetables.

 

 

25. Join a team. Find a running company or join a football, basketball, or other sports team. When you're part of a team, skipping practice or being lazy during class becomes much more difficult.

 

26. Cut down on desserts. If it’s hard to give up ice cream altogether, take just one scoop for a sample instead of the usual two or three.

 

27. Brush your teeth more often. According to research conducted in Japan, men who brush their teeth frequently during the day are leaner than those who brush twice daily. Thanks to the minty taste in the mouth after toothpaste, it is easier to refuse snacks with something sweet.

 

28. Change the number of daily calories consumed. Instead of eating the same number of calories daily, eating more one day and less the next is better. This way, you will keep your metabolism in good shape, and your body will burn more fat than if you adhered to the standard 2,000 kcal per day.

 

29. Always add at least a slight incline when running on the treadmill. Just 1 degree of slope in terms of intensity brings running on the treadmill closer to running outdoors.

 

 

30. Eliminate high-calorie drinks. Water is the best choice.

 

31. Don't skip breakfast. Studies have shown that obesity among those who do not skip breakfast is 35-50% less common than among those who neglect the morning meal.

 

32. Avoid convenience foods. As a rule, they contain a lot of fast carbohydrates. And it certainly won't help you lose weight.

 

33. Snack between main meals. Not cookies, but fruits, vegetables, dried fruits, or nuts. Your body will use energy to digest food throughout the day, not just after breakfast, lunch, and dinner.

 

34. Eat yogurt. According to University of Tennessee research, people who ate a diet high in calcium lost more fat than those who ate fewer calcium-rich foods.

 

35. Order vegetable snacks in restaurants and cafes. And don't skimp on the bread.

 

36. Eat nuts. They perfectly saturate and give the energy necessary for training. As a result, you get enough calories but do not get better.

 

 

37. Keep a calorie diary. Write down what and how much you eat. There are a vast number of unique applications for this.

 

38. Incorporate sprint intervals into your workouts. Short-term loads with small rest intervals do an excellent job burning fat at the capacity limit.

 

39. Watch your mood. Sometimes the desire to snack is not caused by hunger but by stress or anxiety. If you catch yourself frequently eating while experiencing certain emotions, you become emotionally addicted to food. It is imperative to get rid of this.

 

40. Shop for one. If you want to buy cookies or other sweets, instead of the "family" option, choose the smallest package: how much you buy, how much you eat.

 

41. Keep a photo diary. Take a photo of yourself at the beginning of your weight loss struggle, and then take pictures, for example, every month. So progress will be more noticeable, and motivation will increase.

 

 

42. Run not for time but a certain distance. You can slow down and run a shorter length when trying to make it on time. If you are tied to a certain distance, you will not be able to cheat and burn more calories.

 

43. Allow yourself indulgence in the diet once a week. It is hard to stick to a strict diet and do without your favorite food. That is why many do not stand up and break down. So choose one day of the week when you can eat anything. But only in moderation!

 

44. Try the rowing machine.

 

45. Eliminate white bread from your diet. We don't need refined carbohydrates.

 

46. ​​Allow your favorite food. This point is similar to point 43. The more you restrict yourself to your favorite food, the more likely you will break loose. If you want to, then you can, but very little.

 

 

47. Move more. If possible, take a walk during your lunch break, and walk to the subway. If you drive a car, leave it in a parking lot away from the office.

 

48. Keep a sleep schedule. Watching your favorite TV series until 2 am is harmful. Do you remember that we rest and lose weight in a dream?

 

49. Make your sleep more comfortable. Buy a comfortable bed. Hang good blinds or curtains to keep the bedroom dark.

 

50. Eat slowly. The signal about satiety reaches our brain approximately 12 minutes after the end of lunch. The slower we chew food, the less we eat.

 

Celebrities are the same people, only with money and more opportunities than ordinary citizens. But since nothing human is alien to them, then celebrities can do strange things from time to time. For example, resorting to strange, dangerous, harmful and simply ineffective diets.

Kim Kardashian's weight loss, Adele's diet, and why Joe Rogan only eats meat and fruit

We've rounded up 30 world-famous foreign celebrities who pride themselves on or openly promote their methods of losing weight or staying in shape by restricting or avoiding certain types of foods.

We strongly DO NOT recommend following their experience, but we will only give it as an example of how NOT to do it. After all, science, nutrition experts, and the scientific community do not in all cases stand up for the chosen tactics of losing weight or nutrition (although it would seem that rich and far from stupid people should have the best nutritionists in the world). Alas, money does not save from folly.

But the main difference between celebrities and ordinary people is that in case of undermined health, they will have the necessary amounts for subsequent treatment. Still, we should bypass such "experiments."

So here are some of the weirdest celebrity diets of all time.

1. The "sirtfoods" diet was made famous by Adele, but the singer said she had never tried it.

It was rumored that Adele lost weight with the help of the Sirtfood diet, which is based on the consumption of berries, herbs, and red wine.

The sirtfoods diet is claimed to help reduce inflammation, slow aging, and speed up weight loss while enjoying berries, herbs, dark chocolate, and red wine.

The meal plan was popularized in 2019 following rumors of an affair with pop star Adele.

However, in a recent interview with Vogue, she said she doesn't follow any particular diet.

What the science thinks: It's worth noting that the diet also includes a 1,000 to 1,500-calorie-per-day strict calorie reduction phase, which experts say is extremely dangerous for an adult.

2. Joe Rogan tried a trendy meat diet that eventually became a social movement.

After repeatedly telling guests on his podcast about the "carnivore" diet, Joe Rogan also tried mainly eating or only meat for an entire month.

Joe Rogan said he was on meat and fruit-only diet in early 2022.

The controversial podcast has previously hosted prominent meat-only advocates, including Canadian psychologist Jordan Peterson.

What the science thinks: While research on a meat-only diet continues, the long-term health effects are unclear. Eating only meat may have health implications, as studies show that plant-based nutrients such as fiber and polyphenols protect against heart disease and cancer, and meat does not.

3. Kim Kardashian went on a strict carb-restricted diet to lose 7 kilos in 3 weeks for the Met Gala

Kim Kardashian reportedly dropped 7kg for the 2022 Met Gala, but experts say the result is not sustainable or healthy.

Kim Kardashian is no stranger to diet controversy, but her weight loss in 2022 for the Met Gala sparked concern from experts who said the "extreme" tactics could be unhealthy.

Kardashian said she lost 20 pounds in a few weeks by cutting sugar and carbs and eating "only the purest vegetables and protein."

What the science thinks: For healthy weight loss, nutrition experts recommend aiming for between 0.5 and 1 kilogram per week, ideally through small but essential changes in lifestyle and daily habits.

4. Heidi Montag went on a 'predator diet' by eating raw liver

'Two Hills' star Heidi Montag has noted that she occasionally snacks on raw bison heart, which she says is part of a meat-rich diet to boost fertility.

Heidi Montag said she started eating raw meat to improve her fertility, part of her interest in anthropology and "the way people should eat."

What science thinks: Let's say that raw meat is DANGEROUS; it can potentially be contaminated with bacteria and parasites that can lead to serious health problems! Potential pathogens in raw meat and organs include E. coli, Salmonella, Campylobacter, Ascaris, and Listeria.

5. Victoria Beckham said she had a "disciplined" diet with many healthy fats. David Beckham noted that she mainly eats fish and vegetables

Former Spice Girl member Victoria Beckham followed the same diet for over two decades, eating almost exclusively fish and vegetables.

Football star David Beckham said in early 2022 that while he is a gourmet, his wife "very rarely deviates" from her favorite dish of grilled fish and steamed vegetables.

Mono-diets, especially over a long period, are likely to hurt health. Food variety is an excellent way to get enough vitamins and minerals, so eating the same foods daily can lead to nutrient deficiencies and should be avoided.

What the Science Thinks: Try to include protein and foods like vegetables and fruits every time you eat a healthy, satisfying meal, recommends nutritionist Bridget Zeitlin. She says that eating these foods can be convenient and beneficial if you get enough nutrients.

6. Rebel Wilson reportedly used the "Meyer Method" to lose weight by eliminating sugar, dairy, and gluten by thoroughly chewing each bite 40 times.

Rumor has it that Rebel Wilson followed the Mayr Method, a diet plan popularized 100 years ago by an Austrian physician.

Actress Rebel Wilson overhauled her lifestyle in 2020, declaring it the "Year of Health."

As part of the changes, she reportedly followed a diet based on health theories developed by an Austrian physician 100 years ago.

The Mayr Method, named after Dr. Franz Xavier Mayr, is a complex set of habits that experts say is a mixture of good advice and pseudoscience.

For example, the diet emphasizes "mindful eating" or slowing down to enjoy food, which can be a great way to tune in to your appetite and avoid overeating. However, according to nutritionists, the diet's prescription to chew each bite at least 40 times is excessive.

What the Science Thinks: Likewise, the Mayr Method principles of cutting out caffeine, sugar, and dairy, not snacking between meals, or eating raw food after 4:00 pm are not based on science or proven to be a healthy habit.

7. Arnold Schwarzenegger indulges in alcoholic protein shakes.

Arnold Schwarzenegger in 2022 (left) and 1975 (right). The bodybuilding legend said that he continues to train almost every day and loves protein shakes with schnapps.

Seven-time Mr. Olympia Arnold Schwarzenegger eats a primarily plant-based diet and is open about its health benefits, including lowering cholesterol and "feeling younger."

But the iconic bodybuilder also sometimes treats himself to a steak or an Austrian Wiener Schnitzel and, he says, a sip of alcohol in his protein shakes.

Schwarzenegger said he started adding booze to protein shakes hoping that the protein would be absorbed faster, but now he enjoys the extra flavor of tequila or schnapps, he told Insider.

What the science thinks: While alcohol won't necessarily stop your fitness progress, too much alcohol can make it harder for you to absorb protein for recovery and muscle building, multiple studies show.

And being overly drunk or hungover can make exercising, eating well, and practicing other healthy habits more complex over time.

8. Professional American football player Aaron Rodgers does a purge that includes a strict diet, warm ghee in the morning, and laxatives at night.

Green Bay Packers athlete Aaron Rogers said the 12-day cleansing with Ayurveda (a system of alternative medicine with historical roots in India) is helping his mind and body.

NFL quarterback Aaron Rodgers said he cut out sugar, sex, and alcohol and consumed warm oil and laxatives as part of an intensive 12-day cleanse.

The cleansing, called panchakarma, has its roots in Ayurveda, a traditional Indian healing practice, and is meant to heal the body and mind.

What the Science Thinks: According to experts, this practice has no evidence-based health benefits. Your body naturally completes any necessary detoxification through the liver and kidneys, and supplements that help cleanse the body often don't work or do more harm than good, leading to dehydration or digestive issues.

9. Venus Williams and Anne Hathaway went raw

Venus Williams is a vegan athlete who previously followed a raw diet to cope with the symptoms of an autoimmune disease.

Numerous celebrities have attempted a raw, plant-based diet on a raw vegan diet, including tennis star Venus Williams and actress Anne Hathaway.

Williams became a vegan in 2011 after being diagnosed with an autoimmune disease and said the raw food diet has helped with her symptoms.

What the science thinks: Scientists say that going vegan can bring health benefits, including for athletes, such as more energy and better recovery. However, vegans may have difficulty getting enough of some nutrients. Plant-based foods are low in calories, incredibly when raw, which can be a problem for athletes trying to make up for a calorie deficit.

10. Intermittent fasting is a famous celebrity diet by stars like Chris Hemsworth and David Harbour.

Thor actor Chris Hemsworth usually gains weight to play a superhero but has used intermittent fasting to lose weight quickly for other roles.

Intermittent fasting, or limiting food intake at specific times each day, has become a popular diet to speed up weight loss and reduce the risk of chronic disease.

Some celebrities have picked up this diet to help transform their bodies for specific roles.

What the science thinks: The evidence for intermittent fasting is mixed, despite its popularity. Yes, it can help people lose weight by reducing total calories, but a 2020 study found that intermittent fasting may not always promote weight loss and may be more likely to cause muscle loss.

11. In 2006, Beyoncé said she lost weight for her role in Dream Girl using the Master Cleanse diet, which limited juice fasting. Now she's pushing another extreme plan

Master Cleanse is a ten day course.

Master Cleanse is a 10-day juice cleanse that requires dieters to eat nothing and drink only a mixture of lemon, maple syrup, and cayenne pepper.

What Science Thinks: Restricting calories to just a lemon drink means you won't get all the nutrients you need. A lack of fiber, protein and healthy fats is also likely to cause a Master Cleanse dieter to feel sluggish and hungry throughout the diet.

"It can be dangerous for the average person to follow it without a team of nutritionists and trainers like Beyoncé," nutritionist Daniel O'Shaughnessy said.

12. Mariah Carey admitted that she only eats Norwegian salmon and capers daily.

Carey said she tries to eat as much protein as possible.

"It's tough," Carey told E! in an interview from 2016. “My diet—you would hate it. All you eat is Norwegian salmon and capers daily - that's it."

What the Science Thinks: While eating protein can help you feel full, eating only salmon means you won't be getting essential nutrients found in foods like vegetables, fruits, and grains. Carey's diet is not designed for the long term.

13. Chris Pratt stuck to a post called "Daniel's Diet."

Pratt spoke about the diet plan and encouraged fans to join the program.

According to Daniel's diet, people on it eat only fruits, vegetables, and unleavened bread for 21 consecutive days.

Like other restrictive diets, it is based on the idea that the body needs to cleanse itself of toxins.

What the science thinks: Diets that severely restrict calories or the types of foods you eat usually don't lead to long-term weight loss and may not provide you with all the nutrients you need, experts warn.

14. Actress Shailene Woodley regularly eats clay, allegedly for its detoxifying properties.

“Clay is one of the best things you can add to your body,” Shailene Woodley said on a beauty blog. The experts disagree.

One of the weirdest diets on the list is eating clay... as a supplement. It supposedly cleanses the body.

What Science Thinks: This is a bogus medical claim. Your kidneys and liver don't need help to process toxins.

Clay may contain trace amounts of some beneficial minerals, such as iron and calcium, but there are better ways to get them (for example, eating foods rich in these minerals, such as spinach, broccoli, kale, and nuts).

15. Marilyn Monroe ate a lot of raw eggs, steaks, and chocolate syrup ice cream.

The Monroe diet may increase the risk of salmonella poisoning.

In a 1952 interview, Monroe called her diet choices "absolutely bizarre," and she was right. Eating raw eggs beaten with milk can lead to salmonella poisoning, and skipping a meal before dinner of steak and five carrots can easily cause a dieter to lose essential nutrients.

What the Science Thinks: The late actress's diet appears to be an attempt at calorie restriction and a high-protein diet, but eating so little fiber and fresh foods can lead to nutritional deficiencies, heart problems, and feelings of lethargy.

16. Nicole "Snooki" Polizzi, of The Beach fame, ate cookies to lose weight.

According to the official Cookie Diet website, the unique cookie contains a "secret protein blend of amino acids," but it tastes like regular cookies.

To lose weight, Snooki followed a biscuit diet, which includes eating nine 90-calorie cookies daily in addition to a small meal at dinner.

This "eating plan" was developed by Dr. Sanford Segal in 1975 to help his patients consume fewer calories.

What the science thinks: Although the exact ingredients of the cookie are kept secret, the basic concept of eating the same food in almost every meal is unhealthy. Dieters will need one dinner a day to be rich in fresh vegetables, protein, and other essential nutrients, and even then, a person may not be meeting their daily nutrient requirements.

17. Many celebrities, including Victoria's Secret model Miranda Kerr and actresses Jessica Alba and Blake Lively, have been on a juice diet.

Proponents say the juice diet detoxifies the body and acts as a dietary "reset."

Juice cleansing has become synonymous with celebrity diet culture. These cleaners are designed to detoxify the body and act as a dietary "reset" even though they are not science-based weight loss methods.

What Science Thinks: Whether the cleanse involves cutting out food altogether or replacing individual meals with juice, the concept of a juice cleanse doesn't fit with human biology. The body has a built-in detox system that gets rid of toxins without expensive sugary water.

And yet, such a strict calorie restriction can certainly lead to weight loss, but at the expense of feeling constantly tired, hungry (and irritable), with the inability to diet for more than a week. Experts say that if you tried for longer, you would probably run into nutritional deficiencies.

18. Twitter founder Jack Dorsey only eats once a day and fasts all weekend.

Jack Dorsey said he loves intermittent fasting.

For one meal a day, Dorsey eats protein (fish, chicken, or steak), vegetables (arugula or spinach salad, asparagus, or Brussels sprouts), and mixed berry or dark chocolate dessert, all of which he eats after 6:30 p.m. and before 9:00 p.m. :00.

What the science thinks: The problems here are similar to any kind of intermittent fasting. Science does not very much approve of such experiments on the body.

19. Athlete and American football star Tom Brady does not eat eggplant and tomatoes, but drinks liters of water daily, which he claims prevents sunburn.

Brady doesn't eat certain foods because he believes they have negative effects on his body.

Brady even came up with a name for his unique diet - the TB12 diet - and wrote a book about it. As part of his 12-step plan to stay in top shape, Brady said he doesn't eat nightshades, a group of vegetables including eggplant and tomatoes, because they cause inflammation and raise the body's pH.

What the science thinks: Studies show that eating or abstaining from certain foods cannot change the body's pH enough to produce the results Brady suggested. In addition, vegetables such as eggplant and tomatoes are rich in fiber (eggplant) and vitamins A and C (tomatoes). Vitamins A and C are known to help reduce inflammation, unlike what the TB12 diet suggests.

Brady said he also drinks more than 5 liters of water daily to protect himself from sunburn, but there is no scientific evidence that drinking water prevents sunburn.

20. Tracey Anderson put celebrities on a baby food diet of up to 14 cans of baby food a day with a regular dinner meal, but no more than 1,400 calories in total.

Anderson recommends eating baby food at every meal except dinner to lose weight.

Celebrity trainer Tracy Anderson endorsed this weight loss diet.

The rules are simple: baby food for every meal except dinner, which should be a low-calorie mix of lean meats and vegetables.

What the Science Thinks: If you try this diet (you shouldn't), you will probably spend most of your time with a tiny spoon and feel unbearably hungry.

21. Chanel fashion designer Karl Lagerfeld drank up to 10 Diet Coke daily and limited his calories in the name of fashion.

Lagerfeld consumed only 1,200 calories a day.

The story goes that one day Lagerfeld woke up and decided he didn't like his body anymore. He hired a doctor to help him lose 35 kilograms, and then, as a duo, wrote a book about it called The Karl Lagerfeld Diet.

Lagerfeld, who died at age 85, drank up to 10 Diet Coke daily and ate small meals to limit his calories. For breakfast, he ate toast, one egg, juice, yogurt, and what is said to be a can of Diet Coke. For dinner he had quail eggs, salmon and Brussels sprouts or veal with plums.

What the science thinks: So he limited the number of calories to 1200 per day, while men are recommended to eat from 2000 to 2500 calories per day.

In addition, drinking large amounts of Diet Coke without enough food can cause nervousness and other body problems. For example, it has been proven that drinking a drink can increase the risk of stroke or heart disease.

22. Steve Jobs followed a strict fruit diet, sometimes limiting himself to only apples and carrots.

Eating only fruits and some vegetables was part of Steve Jobs' eccentric behavior.

The Apple founder named the corporation after one of his favorite foods after visiting an orchard. But Jobs' passion for fruit goes further. He practiced a "fruit" diet, a stricter form of veganism limited mainly to fruits and some vegetables.

Jobs' biography states that his skin sometimes took on a "sunset orange tint" due to his odd diet, and his obsession with fasting and extreme dietary restrictions has been described as a full blown eating disorder.

Ashton Kutcher ended up in the hospital after a month of this diet, which he followed to prepare for the role of Jobs in the biopic.

What Science Thinks: Fresh fruits and vegetables are part of a healthy, balanced diet. But alone, they lack sufficient protein and fat, as well as essential nutrients such as vitamin B, calcium, and zinc. This amount of fructose can also put stress on the liver and heart.

23. Elizabeth Taylor wrote a diet book based on her own weight loss recipes, including a hamburger and peanut butter sandwich recipe.

Elizabeth Taylor had an eccentric list of recipes she created and ate for weight loss, including some really bizarre combinations.

The basis of the diet included peanut butter, tuna and grapefruit, as well as a Rock Hudson cocktail (Hershey's syrup, vodka and Kahlua liqueur).

What the Science Thinks:Needless to say, in a diet where alcohol is present, not everything is good and normal.

24. Madonna eats a macrobiotic diet (recognized as a pseudoscientific diet) consisting of soy, sea vegetables and fermented foods.

This plan is not only restrictive, but also makes it difficult to get enough essential nutrients such as calcium, iron, and B vitamins.

Macrobiotic foods, including whole grains, soy, sea vegetables, and fermented foods such as sauerkraut and miso, are Madonna's staple foods. She does not eat wheat, eggs, meat or dairy products.

What the Science Thinks: While fermented foods are well known in the medical community for their ability to cultivate gut flora, this plan is mostly full of flaws. Not only is this a severely restricted diet (and therefore nutrient-poor), but it also makes it difficult to get enough essential nutrients such as calcium, iron, and B vitamins.

25. TV presenter and actress Kelly Ripa uses an alkaline diet to optimize her PH levels. She prefers legumes and vegetables. Banned meat, grains, alcohol and caffeine

Trying to balance your body's pH level doesn't work and is reportedly an unnecessarily restrictive diet.

Kelly Ripa follows a diet plan designed to optimize pH balance with alkaline foods like fruits and vegetables, soy, legumes, and nuts. The diet plan eliminates meat, dairy, grains, eggs, meat, processed foods, caffeine, and alcohol.

What the Science Thinks: Diet is also unnecessarily restrictive of nutrients, and in order to follow it correctly, you should check your urine pH levels regularly. While there are some nutritional plan benefits, they tend to be based on common sense, such as eating more vegetables and less red meat and junk food. In addition, coffee (natural) has many benefits, so giving it up is not very healthy for most people.

26. Elvis Presley was one of the early proponents of the Sleeping Beauty Diet, which involves sleeping 10 or more hours a day to fight hunger.

Elvis Presley resorted to long sleep in his later years to lose weight, a trend now called the Sleeping Beauty Diet.

The king of rock and roll was known for his eccentric eating habits. In his later years, when he was battling obesity and related health problems, his doctor recommended that he use the extra sleep as a means to lose weight. There were even rumors that this unknown doctor with a bad reputation went so far as to use a medically induced coma to help Presley shed a few extra pounds.

What the science thinks: Studies show that getting enough sleep is important for a healthy metabolism, but overdoing it can have the opposite effect and lead to muscle loss.

27. Brooke Shields made the grapefruit diet famous. It includes 800 calories per day and lots of pink citrus fruits.

Brooke Shields' grapefruit diet involves a severe calorie deficit.

The grapefruit diet can help you lose weight, but only because of severe calorie restriction, not because of some magic fruit enzyme.

The diet plan limits calories to 800 per day, including eggs in the morning, grapefruit throughout the day, and a small piece of meat with vegetables for dinner.

What the Science Thinks: Such malnutrition can lead to loss of muscle mass, slow metabolism and, in severe cases, serious problems due to malnutrition. It can also be dangerous for people who are at risk for eating disorders.

28. Gwyneth Paltrow's health brand Goop wrote about numerous questionable dietary practices, including a goat's milk cleanse.

Gwyneth Paltrow created the infamous wellness brand Goop in the US.

In a 2017 Q&A on Goop.com, a "naturopathic doctor" (a suspicious alternative medicine type who uses natural remedies to treat patients) named Linda Lancaster suggested that readers drink goat's milk and nothing else for eight days. in a row to get rid of any parasites that may be in the body.

What the science thinks: Not only is this advice lacking scientific evidence, but eating raw dairy products can also lead to foodborne illness and subsequent hospitalization.

29. Christina Aguilera follows the 7-Day Color Diet, which involves eating a different color of food every day of the week.

The same effect can be achieved if a person eats colorful, nutrient-rich foods every day of the week.

Dieters are advised to eat only one color group each day, consuming white, red, green, orange, purple, yellow and rainbow colored foods in a specific order. The thought is that this way of grouping foods ensures that dieters get all of their nutrients, because different colored foods offer different nutrients.

What Science Thinks: While limiting yourself to one color of food every day is not bad for your health (assuming you eat mostly unprocessed, fresh foods), the same effect can be achieved if a person eats colorful (not pale like tomatoes in winter), nutrient-dense meals every day of the week.

30. Katy Perry's M-Plan Diet Calls for Mushrooms to Replace One Meal a Day

Eating mushrooms like Katy Perry does may not help you lose weight in problem areas, but it can still be good for you.

Pop star Katy Perry reportedly turned to M-Plan, the so-called "mushroom diet", in 2013. She encourages replacing mushrooms with one meal each day.

No one knows who came up with this idea, and its benefits for weight loss have not even been proven.

What the science thinks: Mushrooms are healthy nonetheless, and replacing them with meat or pasta can help cut calories and add nutrients like zinc. They may even be good for your brain - some research suggests that eating mushrooms can help keep your mind sharp later in life.

And once again we repeat: everything that was said above is NOT an instruction for action, but a warning! Beware of strange diets, exercise better and eat mindfully, but that's it. Meat, fish, vegetables and fruits. Eat less fast food and soda with alcohol. Do not overeat, and everything will be fine with you, without harm to the body!