Getting in shape is pretty popular these days not that it is a bad thing but in most cases, people seek easy ways, and as you may have already guessed there are none. Of course there are some tips and hacks and shortcuts but in general, if you wish to become fit, then there is quite a list of things to sacrifice.
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The main ways to get back in shape is via the diet and via exercising. As well as the exercise the diet should be carefully chosen otherwise you may find yourself more harm than good. That is why today we are going to share with you a list of five diets approved by the research to be highly effective with the least risk to your health.
#1 Atkins diet
This is a popular low-carb diet which is centered on the changing of habits and it consists of few phases. Unlike many other diets this diet is not going to make you count calories, but instead, you are going to have to count the carbohydrates. There are four phases:
First – the strictest, it is going to last at least a fortnight and you have to consume only 20 grams of carbs daily besides at least 12 of them will be from vegetables.
Second – you stick to 15 grams of carbs a day, and you have to keep away from sugar as far as possible, but during this phase, you can eat some seeds and nuts which were restricted before.
Third – now it is time you include some restricted ingredients into your menu, such as fruits, wholewheat you can even add 10 grams of carbs to your daily intake but if you start putting on weight again, you have to switch back to 20.
Fourth- now you can eat anything, but you have to stick to the healthy principles of the diet.
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#2 Paleo diet
Even though this type of diet is on the edge of popularity these days, the researchers are still unsure whether it is completely good or if there is a downside about it. The point of this diet is to eat the way your ancestors ate, that means that meat, fish, eggs, fruits, and veggies are in. You have to keep away from sugar, dairy and grains though, no coffee, soda or sugar are allowed.
#3 Vegan diet
The point of this diet is that you have to exclude meat, poultry, fish, seafood, eggs, and dairy of your menu. Everything that grows from earth is allowed. The research indeed proved that such a diet would allow you to lower body fat, however, there is a high risk of getting low on vitamin B12 which is highly important for human body. This shortage of vitamin B 12 can lead to anemia, fatigue, and depression. So choose wisely.
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#4 Mediterranean diet
In case you are willing to take some time on the road to the perfect body then this diet is surely what you need. The fact is that this diet is not going to impress you with the instant result while in the long run, it is more than impressive. What is more, it is not that difficult to stick to this diet. Here are the main principles:
1. It is based on fruits and veggies, beans, nuts, and yogurt.
2. Olive oil is for everything.
3. Red meat and eggs – are the rare guests.
4. Fish and poultry you can eat not more than twice a week.
5. Drink at least six glasses of water daily.
6. Exercise regularly.
To cut a long story short, this is one of the healthiest diets there is what is more there are not so many restrictions after all, but the result is usually impressive.
#5 Ornish diet
The basic principle of this diet is that fat should make not more than 10% of your daily calorie intake. That is why you should exclude meat, fish, butter, olives, avocado, nuts, sweets and alcohol off your list. You can consume low-fat food, but it should be still in moderation, besides it is important that you work out during the diet.
As you can see, there are many available options for those of you who are tired of putting up with excess weight. However, no matter the choice you have to listen to your body all the time, if you feel that there is something wrong – you better stop since there is rarely anything good coming out when you are forcing yourself. Of course, you should always remember that when you add some exercise to the diet, the effect will be twice as great.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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