The internet world is full of hundreds of diets, each more promising than the next and sometimes in record time. It is therefore quite legitimate to ask a few questions: What are the basic principles shared by these different methods? And above all, what is the most effective weight loss diet, the one that shows lasting and healthy results?
How can a diet really be effective?
Before seeing what are the trending diets in France , let’s define what an effective diet is.
Losing weight should first and foremost be a matter of health. Getting back into shape, even after years of letting go, is still possible if you eat a healthy diet and exercise regularly. In addition, for optimal results, it can be useful to take specific dietary supplements, for better health or to burn stubborn fat and speed up your metabolism. There are also anti-hunger supplements to increase your feeling of fullness and supplements that rebalance your mood, which can be an anti-will solution to compensate for your possible emotional need in the form of food, and fight bulimia or others. eating disorders.
Before any supplement consumption, and before any weight loss or diet change, please consult a medical professional.
The goals of truly effective nutrition are:
- provide your body with all the nutrients and energy it needs to function properly
- cleanse your body from the build-up of excess fluids and toxins to promote safe and natural weight loss.
The effective weight loss diet is therefore one that promotes weight loss without depriving the body of nutrients essential for its livelihood. Diet or not, you must therefore always have balanced and varied nutrition and adapt to your lifestyle, the time you have available during the day, and your desires.
Finding a balance in all of this is not necessarily easy.
This is why we are going to discover and compare together which are the most popular diets of 2021. You can then choose the one that suits you best to reach your goal of weight, health and aesthetics!
The Ketogenic Diet (or Keto Diet)
The ketogenic diet has been steadily growing in trends for quite a few years. Although still relatively unknown, this diet is making its debut in France for people who want to lose weight quickly. One of its main advantages is that it is a very simple diet to understand and assimilate. It is above all a question of reducing the intake of carbohydrates, that is to say of sugar or starches, certain vegetables and almost all fruits such as bananas, apples or oranges. At the same time, this diet favors good fats, especially MCTs (medium chain triglycerides) like coconut oil or coconut. As for proteins, this diet recommends a contribution in normal quantities.
The result is great changes for the body. With the ketogenic diet, the body somehow changes fuel (less carbs) to function. Indeed, to function, the body generally draws glucose, digested sugar. With this mode of nutrition, the body will rather use fats that are called ‘ketones’. This diet is used a lot by athletes when they want to lose weight, and by some women after childbirth. It was originally set up to treat epilepsy and type 2 diabetes. This diet is believed to have benefits on symptoms of neurodegenerative diseases, and on certain types of cancer cells. If you want to try this diet, seek the advice of your doctor, gradually reduce carbohydrates and keep a varied diet.
The detox diet
Detox or purifying diets are effective because they lead to two important results. First of all, they purify the body by promoting the elimination of toxins; secondly, they restore the proper functioning of the gastrointestinal system, preparing the body to lose weight in a healthy and correct way.
Indeed, after a purifying diet, the body is able to better assimilate the nutrients making the weight loss diet more effective. To achieve an intense detox effect, it is recommended to include the following foods in your diet:
- Lots of fruits and vegetables, preferably in season
- Limit your cheese consumption
- Whole grains: bread, pasta, rice, cereals, which provide more fiber and nutrients
- Onion and garlic: of course you may not always have fresh breath, but garlic and onion bring many benefits to our stomach, they thin the blood and eliminate toxins
- Choose white meat, like chicken and turkey, over red meat like beef and pork.
Of course, it is always important to exercise regularly, to eliminate smoking and alcohol, and to seek advice from your doctor.
The rice diet
The High Rice Diet is a diet that takes advantage of the healthy and beneficial properties of rice to lose weight quickly. Indeed, this cereal is a detoxifying food which helps rebalance the intestinal flora, counteracts hypertension and increases the feeling of satiety, promoting weight loss.
It also reduces water retention and flushes out excess fluid. Thanks to these virtues, rice is a purifying and slimming food, ideal for integrating into a healthy and balanced diet.
The blood group diet
This diet was designed by doctor Peter D’Adamo who supports the importance of his blood type in order to identify the right diet to follow.
Such a diet promises not only to lose weight quickly, but also to live better and longer. According to D’Adamo’s theory, in fact, the blood group has an impact on the relationship between food and metabolism while the four blood groups would have formed according to the evolutionary phases of humans, determining which foods are allowed. and which are not.
- Blood group 0: is the oldest blood group, which appeared when man was only a collector and a hunter. The diet is varied and includes the consumption of meat and fish but also fruits and vegetables.
- Blood group A: this is the group that appeared when man became a farmer. This is the group best suited to follow a vegetarian diet because the structure of the digestive system is very delicate. It is recommended to eliminate meat by favoring fruits, vegetables, legumes, dried fruits, cereals.
- Blood group B: Those who belong to this group have nomads or shepherds among their ancestors. It is possible to have a balanced diet by consuming fish, fruits, vegetables and meat, except chicken.
- AB blood group: this is the last blood group to appear and has similar characteristics to both group A and group B. Foods recommended for those belonging to this group are fruits, vegetables, fish, dairy while red meat should be limited.
This theory is not necessarily recognized by all specialists, but we found it interesting to quote it, so that you can give you ideas. It is by healthy testing that we can find the diet that suits us best for the long term.
The Dukan diet
The Dukan Diet was devised by former French physician Pierre Dukan and has seen tremendous success around the world. The idea is to succeed in reaching your ideal weight based on your physical and personal characteristics.
The Dukan diet has 4 key steps:
- The attack
- The consolidation
The attack phase involves a protein load. In other words, to consume both white and red meat, fish, seafood, cheese and dairy products. It lasts about a week and is the most popular phase because the diet is very flexible and you lose weight easily.
The maintenance phase is the longest and the consumption of foods excluded from the first phase, such as carbohydrates, is expected. However, the replenishment should be gradual because you risk regaining the lost pounds.
The calculation of the days of this stage is simple: you need to prepare a week for each half a kilogram lost in the attack stage.
The consolidation stage involves a return to normal eating as long as you establish a protein day and take 3 tablespoons of bran and oats each day. Finally, the last step concerns the stabilization of the weight.
The advice of a doctor is more than recommended for this diet.
The lemon diet
The lemon diet is a diet that exploits the purifying and detoxifying effect of lemon to increase the feeling of fullness, counter fluid retention and speed up the metabolism. If done correctly, the Lemon Diet allows you to lose up to three pounds per week.
But how exactly does it work? Every day you need to prepare a drink using the following ingredients:
- 30cl of water
- 2 tablespoons of lemon
- 2 tablespoons of maple syrup
- A pinch of cayenne pepper
For best results, it is recommended to drink this drink with breakfast (not on an empty stomach to avoid ulcers), before bed, and around midday snacks. Additionally, it’s important to incorporate healthy, nutrient-dense foods such as whole grains, yogurt, fruits, vegetables, oily fish, and nuts into your diet.
The FODMAP diet
The low-FODMAP diet is a diet that is believed to improve symptoms of irritable bowel syndrome, bowel problems, abdominal bloating, and gas. This diet is also recommended when a person is suffering from bacterial overgrowth. In this case, it must be followed throughout the treatment with the appropriate antibiotics.
FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.
In this list of fermentable carbohydrates, which must therefore be reduced in their diet, there are:
- Fructose: found in fruits, honey and syrups.
- Lactose: in dairy products such as milk, cheese and yogurt.
- Fructans: found in wheat, garlic, onion, artichoke, peas, asparagus, leeks, chicory, and foods containing inulin fiber.
- Galactans: in legumes (including soybeans).
- Polyols: found in sweeteners with isomalt, mannitol, sorbitol, xylitol and stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc.
As you can see, the list goes on, and this diet is not to be taken lightly. Only a health expert can help you choose the right foods for your lifestyle if you have a digestive disorder.
The Natman diet
Also known as the “Stewardess Diet,” the Natman Diet is a weight loss method that promises to lose 4 pounds in just 4 days. This promise to lose weight so quickly is the success of this diet, which is becoming more and more trendy.
Its key principle is a low-calorie diet that prohibits fat and carbohydrates, while encouraging the consumption of protein. Losing weight with the Natman diet is possible according to the advice of several nutritionists, provided that certain instructions are followed to the letter during the four days during which the treatment lasts.
For our part, we do not recommend this type of diet which promises to lose a lot of weight in a short time, and this for several reasons:
- For health reasons, we consider it dangerous to lose weight too quickly or to yoyo before your weight.
- For reasons of efficiency. The first few pounds lost are often “false pounds”, water rather than fat.
- What is easy to lose is easy to regain. Nothing is more frustrating than putting on your pounds at record speed and having put in effort for nothing.
Sport and hydration and general principles
Getting active and staying hydrated is essential for the overall health and well-being of the body. A diet without sport is often ineffective and less durable.
Movement promotes metabolic activity which allows you to burn excess calories and fat. It is important to keep in mind that moderate and prolonged physical exertion means that diets are only effective if they are repeated over time and consistently, at least twice a week. In this regard, an exercise session of about half an hour is recommended to properly activate the metabolism.
Hydration is just as important to a successful diet, and not just when you exercise. It is said that our body is made up of 60% water and it is thanks to this that it functions properly. Drinking good quality water on a regular basis also eliminates wastes and toxins produced by metabolic activities.
In conclusion, an effective diet is one that is close to your natural diet. A natural diet is a varied, balanced diet, adapted to your desires and your activity during the day. A stricter diet is recommended if you have a lot of weight to lose or for health reasons, or if you have developed food addictions. To enjoy all the benefits of a diet, accompany it with regular sports sessions, and make it a habit of life. All of this, along with proper hydration, will contribute to your overall good health, better immune defenses, and maintenance of your ideal weight.