Over the years most people including myself have seen different diets come and go. I have even experienced the effects of all of these diets myself. As a personal trainer, I have been asked for advice on which diet is the most effect when combined with exercise for losing stored fat, without losing muscle. Losing muscle mass is the worst effect of dieting, and makes you feel, like you are losing energy. So I put together a quick overview of the three most popular and basic diets. The main target audience should be beginners of endurance and/or strength training – this will help you to lose fat without tiring you out. So here we go, to find out How to find best of TOP3 diets to get fit and healthy – fast !!:
Low Carb Diet
The low carbohydrate diet has been around for several decades now. The emphasis is the restriction of high carb foods such as potatoes, pasta, sugar (especially from soft drinks) usually to 2.5 to 4 ounces a day. This diet encourages eating large amounts of vegetables, and proteins including milk and meat products. The diet also encourages the consumption of good fats, and even allows the dieter to enjoy some saturated fat in their daily diet. The good fats replace the carbohydrates as fuel for the body.
The advantages of a low carbohydrate includes:
- For many people this diet is an extremely effective way to burn fat, quickly.
- Eating less carbs helps to lower blood glucose levels which can help prevent diabetes in later years.
- There is less water absorption so you may look and feel leaner in as little or 1 or 2 weeks.
The disadvantages of a low carbohydrate diet include:
- Often slow building muscle, and the more you weigh the longer it will take.
- Your workout intensity may be low making it difficult to increase repetitions effectively to build stamina.
- The body gets energy by releasing fat stores to be used doing physical exercise of any kind.
- Extremely slow process and a strain for the body. You often continue to feel floppy rather than firm.
- You may get cravings for some of those carbohydrate rich foods.
Calorie Reduction Diet
The calorie reduction diet, doesn’t actually forbid the eating of any type of food, but rather emphasis the cutting down of calories. Experts say a safe dietary calorie limit is around 1400 calories a day for women and between 1800 and 2000 for men. Variations on this diet include:
- Skipping a meal or substituting it with a low calorie dietary drink
- Cutting back on desserts or other high calorie foods
- Reducing the portion of food you eat at meals and for snacks
In order to be successful at this type of diet, you need to keep close track of everything you eat. Additionally you have to religiously often check the number of each calorie in each bite of food you put in your mouth.
There are several advantages to the calorie reduction diet, these advantages include:
- Fairly easy to follow as there are no foods you are absolutely denied (though counting and adding calories can be a chore.)
- Although it may not be instantly noticeable your body begins to slowly lose store body fat, and this continues as your body adjusts to eating less.
- You can keep muscle mass, and even increase your muscle mass through properly working out.
- Energy levels may remain fairly stable as long as you don’t dip below a healthy calorie intake.
As well as advantages of the calorie reduction diet, some people do experience distinct disadvantages.
- If you start skipping meals in order to cut calories, you will find yourself flagging in energy and may even begin to feel cold/freezing at times.
- Your body may also feel floppy until you start building muscle.
- Your weight loss will eventually plateau, or stop sometimes for weeks at time even if you further reduce your calorie intake.
- It stops permanently when your body reaches weight that is sustained by the calorie intake.
- If you are used to eating high calorie meals the drastic reduction in calories can leave you feeling hungry even immediately after eating
- Sometimes may lead to binging on high calorie foods in order to get that “full” feeling.
The low fat diet is a diet designed to lower the amount of fat in your daily diet. This diet originated in the 90s and it was believed at that time that all fat was bad for you and lead to a variety of health problems. Since then the medical field has discovered that that not only are there good and bad fats, but some fat in your diet is necessary to maintain overall good health. A low fat diet today includes the exclusion of most saturate fats and fatty meats, whole milk, and butter, while allowing small amounts of unsaturated fats such as olive oil.
There are some advantages of a low fat diet, including:
- Carbohydrates and proteins have about 4 calories per gram, while fat contains around 9 calories for grams, so you can actually consume the same amount of food while ingesting fewer calories which results in some weight loss.
- Gaining muscle is not usually affected by a low fat diet, so you are able to gain muscle more easily than with other diets.
The low fat diet has some disadvantages that need to be considered. These disadvantages include:
- Fat contributes to making food taste good, is necessary for vitamin absorption, and helps you to feel full.
- So although you may actually be eating more food on a low fat diet you may still feel hungry
- Also may even feel tired if your body isn’t absorbing enough necessary vitamins.
- Low fat products often includes excesses amounts of sodium and artificial flavours or artificial sugars.
- Articifiacl ingredients can actually cause some people to gain weight rather than lose weight.
Just as every individual needs a different workout routine in order to firm and build muscle, each individual responds to different diets in different ways. A diet that may work helping one person to lose fat, may have the opposite effect on someone else. Therefore, it is best to try each of these diets for at least 6 to 8 weeks to see which diet is easiest for you to follow and gives you the type of results you are looking for.
While experimenting with your diet may seem like it will take a great amount of effort, in the long run the results you see in the mirror or that others see in you will make it well worth the effort you put into finding that one diet that works for you.