13 Things Diet Experts Won’t Tell You

13 Things Diet Experts Won’t Tell You

Table of Contents:

Things Diet Experts Won’t Tell You About Weight Loss … Fundamentals Explained

Low-carb diets tend to decrease your appetite and make you feel less hungry, leading to an unconscious reduction in calorie intake. Furthermore, low-carb diets may mitigate multiple major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure.

Some feel great on them, while others feel uncomfortable. Some people may experience an increment in “bad” LDL cholesterol. In sporadic cases, very low-carb diets can cause a severe condition called nondiabetic ketoacidosis. This condition seems to be more prevalent in lactating women and can be fatal if left untreated. However, low-carb diets are safe for the majority of people. Low-carb diets rigorously limit carb intake and push your body to use fat for fuel.

Each phase has a dietary pattern. The weight loss stages are primarily based on eating unlimited high-protein foods and compulsory oat bran. The other steps involve adding non-starchy vegetables, accompanied by some carbs and fat. Later on, there will be fewer and fewer pure protein days to sustain your new weight.

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Apart from weight loss, there are no reported benefits of the Dukan diet in the scientific literature. There is very little quality research accessible on the Dukan diet. The Dukan diet limits both fat and carbs — a strategy not based on science.

In contrast, consuming fat as part of a high-protein diet appears to increase metabolic rate compared to low-carb and low-fat diets. What’s more, fast weight loss achieved by drastic calorie restriction tends to cause significant muscle loss. The loss of muscle mass and severe calorie restraint may also cause your body to preserve energy, making it easy to regain weight after losing it. The Dukan diet has not been tested in quality human studies.

An ultra-low-fat diet contains 10% or fewer calories from fat. The diet is mostly plant-based and has a limited intake of animal products. Consequently, it’s usually very high in carbs — around 80% of calories — and low in protein — at 10% of calories. This diet has proven very successful for weight loss among obese individuals.

Studies suggest that ultra-low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol, and inflammation. Surprisingly, this high-carb, low-fat diet can also lead to notable improvements in type 2 diabetes. Furthermore, it may slow the progression of multiple sclerosis. This autoimmune disease affects your brain, spinal cord, and optic nerves in the eyes.

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These include helping build cell membranes and hormones, as well as improving your body absorb fat-soluble vitamins. Moreover, an ultra-low-fat diet limits consumption of many healthy foods that lacks variety and is extremely hard to stick to. An ultra-low-fat diet comprises less than 10% of its calories from fat. It can cause significant weight loss and may also have profound benefits for heart disease, type 2 diabetes, and multiple sclerosis.

The Atkins diet is the most popular low-carb weight loss diet. Its proponents insist that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs. The main reason why low-carb diets are so efficient for weight loss is that they reduce your appetite. This causes you to eat fewer calories without having to think about it.

It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks. The other stages involve slowly reintroducing healthy carbs back into your diet as you approach your expected weight. The Atkins diet has been studied extensively and found to lead to faster weight loss than low-fat diets. Other studies note that low-carb diets are advantageous for weight loss.

Numerous studies show that low-carb diets, like the Atkins diet, may reduce many risk factors for disease, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure. Compared to other weight-loss diets, low-carb diets also better improve blood sugar, “good” HDL cholesterol, triglycerides, and other health markers.

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It’s useful for weight loss but also has benefits for many other disease risk factors. The HCG diet is an extreme diet that causes sudden weight loss of up to 1–2 pounds (0.45–1 kg) per day. Its enthusiasts claim that it boosts metabolism and fat loss without inducing hunger. HCG (human chorionic gonadotropin) is a hormone present at high levels during early pregnancy. It tells a woman’s body it’s pregnant and manages the production of hormones that are important for fetal development.

The diet is split into three phases. During the first phase, you begin taking HCG supplements. During the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with HCG supplement drops, pellets, injections, or sprays. The weight loss phase is prescribed for 3–6 weeks at a time. In the third phase, you stop taking HCG and slowly increase your food intake.

Aside from weight loss, there are no documented benefits of the HCG diet. Like most other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results in a reduced ability to burn calories. Such severe calorie deprivation further reduces the number of calories your body burns.

This is because your body thinks it’s starving and therefore attempts to preserve energy. Also, most HCG products on the market are scams and don’t contain any HCG, so you should be careful while patronizing them.