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A lot of people dream about losing weight and resolve to various diets which turn out to be not just non-efficient, but even dangerous. What’s good for some people, might be very harmful to your health, that’s why before trying any diet, visiting a nutrition specialist is a must. Today we will observe three efficient and low-stress diets that are often recommended by doctors and specialists of online pharmacies. You will find out how a few restrictions and generic supplements do wonders for people suffering from obesity and excess weight.
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Low carb diet
A low carb diet is a nutritional plan that focuses on protein and fats and reducing carbohydrates. There are many different types of low carbohydrate diets and studies show that they actually work for weight loss and can even improve health.
| Include | Exclude |
| Meat: lean beef, lamb, pork, chicken (buy better homemade meat).
Fish: salmon, trout, sardines, herring (wild fish are best). Eggs: buy homemade eggs, they are enriched with omega fats. Vegetables: spinach, broccoli, cauliflower, carrots, and many others. Fruits: apples, oranges, pears, blueberries, strawberries (especially eat more of those that grow in your garden). Nuts and seeds: almonds, walnuts, sunflower seeds, etc. Dairy products: cheese, butter, cream, yogurt (better than home-made). Fats and oils: coconut oil, butter, lard, olive oil, and cod liver oil. |
Sugar: soft drinks, fruit juices, candy, ice cream and all that.
Porridge containing a lot of gluten: wheat, barley, and rye. This also includes products from these cereals: bread and pasta. Trans fats: “hydrogenated” or “partially hydrogenated” oils. Highly saturated omega-6 fats vegetable oils: soybean, corn, rapeseed oil, and so on. Artificial sweeteners: aspartame, saccharin, sucralose, cyclamates, and acesulfame potassium. Use stevia instead. Fat-free foods: many dairy products, cereals, crackers, etc. Highly processed foods: everything cooked is not at home |
In addition, you should always read the list of ingredients of the products you buy. Sugar and trans fats are contained in the majority of products.
If you are healthy, active and you do not need to lose weight, then you can afford to eat a bit more carbohydrates.
- Tubers: potatoes, sweet potatoes, and others.
- Gluten-free cereals: brown rice, oats, quinoa, and others.
- Legumes: lentils, black beans, beans (if you can tolerate them or cook tasty).
Also, you can eat a little dark chocolate (choose chocolate with a cocoa content of 70% and higher) and drink wine (dry wines without added sugar or carbohydrates). Drink more water and other beverages like coffee, green tea, homemade drinks.
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Mediterranean diet
The Mediterranean diet is based on traditional foods that people used in their diets in countries such as Italy and Greece back in 1960. The researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of developing many fatal diseases. Numerous studies have shown that the Mediterranean diet is one of the best diets for weight loss. In addition, it can help prevent heart attacks, strokes, type 2 diabetes, and premature death.
| Include | Exclude |
| Vegetables: tomatoes, broccoli, cabbage, spinach, onions, cauliflower, carrots, brussels sprouts, cucumbers, etc. This is practically the food that can grow in different latitudes.
Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc. Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, and more. Legumes: beans, peas, lentils, beans and so on. Tubers: potatoes, sweet potatoes, turnips. Cereals: oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole grain bread and pasta made from durum wheat. Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels, crabs, as well as some types of fresh fish that are available to you. Poultry: chicken, duck, turkey and more. Eggs: chicken, quail and duck eggs. Dairy products: cheese, yogurt, greek yogurt. Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper and what you like Healthy Fats: Olive Oil, Olives, Avocado And Avocado Oil |
Sweets: sweet carbonated drinks, sweets, ice cream, sugar and so on.
Peeled cereals: white bread, pasta made from refined wheat, white polished rice and so on Trans fats: found in margarine and similar processed foods. Refined oils: soybean oil, rapeseed oil, cottonseed oil, and others. Processed meat: sausages, sausages, hot dogs, etc. Highly processed foods: low-fat or dietetic foods that are designed for slimming. |
This diet includes a lot of plant foods and fiber, and there are few products of animal origin. Of course, the emphasis in this diet is out on fish and seafood. It is recommended to eat them at least twice a week.
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Paleo diet
The Paleo diet (info by WebMd) is based on the imitation of the food that our ancestors, hunters, and gatherers ate. It includes whole, unprocessed foods that we’ve been eating for centuries. Our ancestors were the same as modern people. They were healthy and had a beautiful torso. They did not suffer from diseases such as obesity, diabetes, and cardiovascular diseases, cancer. Doesn’t that make sense in our times, too? Some studies suggest that this diet can lead to significant weight loss and improvements in health care. You do not have to count calories to lose weight, like in the above-mentioned cases.
| Include | Exclude |
| Meat: beef, lamb, chicken, turkey, pork and others.
Fish and seafood: salmon, trout, shrimp, clams and caught by you, if possible. Eggs Vegetables: broccoli, cabbage, peppers, onions, carrots, tomatoes, and so on. Fruits: apples, bananas, oranges, pears, avocados, strawberries, blueberries and more. Tubers: potatoes, sweet potatoes, turnips. Nuts and seeds: almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, and others. Healthy fats and oils: Lard, coconut oil, olive oil, avocado oil. Salt and spices: sea salt, Himalayan salt, garlic, turmeric, rosemary, and others |
Sugar and fructose: soft drinks, fruit juices, sugar, candy, confectionery, ice cream and much more.
Cereals: including pasta, wheat, rye, barley. Legumes: beans, lentils, and others. Dairy products: Avoid dairy, low-fat products (in some versions of the paleo diet you may even see very fatty dairy products such as butter and cheese). Vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grape seed oil, oil. Trans fats: margarine and various processed foods. They are usually called “hydrogenated” or “partially hydrogenated.” Artificial sweeteners: aspartame, sucralose, cyclamate, saccharin, acesulfame potassium. Use natural sweets instead. Highly Processed Food: All sorts of artificial food substitutes. |
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