There are many diets designed for weight loss. Among the most popular are the high-protein diet, mono or low-carbohydrate diets. However, despite achieving short-term weight loss goals, these diets do not provide permanent results. In fact, the best diet for weight loss remains the combination of a diet of high nutritional value, regular physical activity, and good mental health.
Features of a balanced weight loss program:
Weight loss between 500g and 1kg per week
All food groups must be represented
Incorporating physical activity into the program
Work on positive body image and self-acceptance
It should lead to healthy eating habits in the long term
Basic principles of the diet
Any weight gain or loss is a result of a change in the calories we eat. To achieve what is called energy balance, you have to expend as much energy as you consume. Calories represent the energy value of food. The more calories in a food, the more energy we must expend to compensate.
How does the weight loss diet work?
To lose weight, it is necessary to create a negative balance, that is, to burn more energy than the calories consumed. Losing 0.5 kg per week, which is a reasonable goal, is equivalent to spending 3,500 calories more than you consume. Thus, this means a negative energy balance of 500 calories per day, which will be achieved by combining a reasonable restriction of food with regular physical activity.
Several factors can interfere with the calorie intake variable. For example, it has been proven that the nutritional value of foods listed on a nutrition label can be 20-30% higher or lower. Can we really trust the nutrition label to count our calories? Also, the amount of energy that food contains in the form of calories is not necessarily the amount of energy we absorb, store and/or use. In fact, we absorb less energy from minimally processed carbohydrates and fats because they are more difficult to digest. So it is in our best interest to eat as little processed foods as possible.
We also absorb more energy from cooked foods because these processes break down plant and animal cells, thus increasing their bioavailability. Finally, depending on the type of bacteria in our gut, some people find it easier to extract energy/calories from plant cell walls than others. These types of bacteria are bacteria. In short, it's not just a matter of calories eaten. Introduction (families of foods/nutrients they like and forget)
Why isn't a quick weight loss diet a good idea?
In the vicious circle of diets, basal metabolism is negatively affected by its reduction. Basic metabolism is the energy that the body expends to ensure basic functions such as breathing, blood circulation, etc. These functions make up about 60% of your daily caloric expenditure. The higher our basal metabolic rate, the higher our daily energy expenditure. However, extreme diets reduce our basic metabolism. By dieting, our body panics and goes into energy saving mode. So we spend less energy resting and so the risk of regaining weight is much higher. Also, age is not on our side. From the age of 20, our basal metabolism decreases by 2 to 3% per year. That's why we are getting old,
On the other hand, muscle mass and level of physical activity increase basal metabolism, and therefore energy expenditure. Usually, men have a higher basal metabolic rate than women because they have more muscle mass. So this underscores the importance of including strength training in our physical activity routine.
What is the best diet to lose weight?
If you decide to lose weight, it is advisable to do it smartly. Strict methods are very restrictive: extremely low in calories, complete exclusion of certain foods or certain food groups and many food taboos. This can lead to food compulsions and a feeling of loss of control. It follows a feeling of failure and then we start another diet. It's the vicious cycle that begins. The more we work, the greater the risks to physical and mental health. The miracle diet does not exist. If it existed, we would have known about it a long time ago!
Diet should be careful
perfect body pictures
Use of so-called "natural" and "fat-burning" products
No need to exercise
Rapid weight loss (5 kilograms in two weeks for example)
Guaranteed weight loss
Approved by pseudo-specialist
Fake clinical studies without references
Criteria for choosing a good diet according to Organisme Équilibre:
Do we make a detailed and complete assessment of our condition: health status, lifestyle, eating habits, stress levels and physical activity, among others?
Are they supervised by recognized health professionals: dieticians, kinesiologists, psychologists, physicians, and others?
- Does this method provide a realistic weight loss goal (5-10% of initial weight)?
- Are you aiming for a moderate rate of weight loss (no more than 0.5 to 1 kg per week)?
- Does he give personal advice that takes into account our lifestyle and our psychological and nutritional needs?
- Does the diet provide a minimum of 1200 calories for a woman and 1800 calories for a man?
- Does the diet focus on variety and not exclude any foods or food groups?
- Does the diet teach you to trust your inner feeling of hunger and fullness?
- Does this method encourage regular physical activity?
Finally, does the diet encourage a gradual, non-drastic change in our lifestyle?
Did you answer yes to each of the previous questions? Therefore, this method has many advantages that promote realistic, safe and permanent weight loss. However, if you answered "no" to some or most of the above questions, you may want to explore other options as they do not promote realistic, healthy and sustainable weight loss.
How to set a good weight loss goal?
Your goals should be specific/easy/achievable/realistic/time-bound. These are called SMART goals.
Write a contract with yourself. By re-reading it regularly, it prevents you from losing North. These goals shouldn't just be about losing weight, they should be about something more powerful. Create a non-food reward system. When you reach your goals, reward yourself, pay for a massage, show ticket, etc.
If your weight and/or waist size is normal and you still want to lose weight, what should you do? First ask yourself the question of the reasons behind your choices. If it is just a matter of appearance, look further at the level of improving your body image. If your weight is normal but your lifestyle habits are unhealthy, this may be a good reason to change your diet. Of course, you will lose weight.
For those whose weight is already in the "healthy" weight category, you should try instead to lean toward your balanced weight. A balanced weight is the weight at which you feel comfortable physically and psychologically. It is individual and unique. The "set point" theory, developed in 1982 by Bennett
and Gorin, suggests that each person has a built-in control system, a kind of internal thermostat for body fat. For some people, this balance weight may be higher than for others. This may explain why it is difficult for some people to lose weight after a certain point. In short, our weight will be physiologically predisposed around the weight range the body will attempt to maintain, even if it is not a "healthy" weight.
Several factors determine this equilibrium weight:
Heredity (a very important factor)
Age (equilibrium weight increases with age)
In short, if, despite best efforts, your weight remains stable, ask yourself the question, perhaps your body wasn't designed to go any further.
What is the correct rate of weight loss?
If you are overweight or obese, losing just 5-10% of your weight over a 6-month period significantly reduces your risk of heart disease and other health conditions. The recommended rate of weight loss to stay healthy is 0.5 to 1 kg per week. Losing weight at this rate will help you maintain your weight later on as well as give you time to integrate your new lifestyle habits. Maintaining a moderate weight loss over a long period of time is better than losing a lot of weight and then gaining it back. fat) and not return to the initial muscle mass. If you want to lose more than 10% of your body weight, wait to maintain this loss for at least 6 months before continuing.
Losing 5-10% of initial weight is associated with significant improvements in blood sugar, blood pressure, and cholesterol levels, while reducing medications to treat these cardiovascular disease risk factors. Other benefits include improved sleep apnea, joint pain (particularly the knees), mobility, depression, and quality of life.
Prohibited and permitted foods in the weight loss regime
There are no dietary restrictions in a well-managed diet for weight loss. All foods have their place, only the frequency of consumption matters. Some foods with high nutritional value should be eaten daily while others should be eaten in moderation just for fun. Here is a list of some foods whose consumption should be encouraged and others whose consumption should be moderate.
whole wheat bread
Olive, rapeseed and linseed oils
Oily herbs, spices, herbs, water, tea, herbal tea
Eat foods in moderation
Butter, cream and oils rich in omega-6
Dishes in sauces sauces
Industrial (ketchup, mayonnaise, etc.)
Sugar and sweet products
Pastries, pastries and biscuits
Soft drinks and industrial fruit juices
Typical Day Weight Loss Meal Plan
The ideal ratio for weight control would be 30% protein, 40% carbs, and 30% fat.
Here is a weight loss program that respects these ratios *
two slices of whole wheat bread,
one piece of fruit,
1 cup (250 ml) of soy drink
1 cup (35 g) almonds
120 g grilled chicken breast
Vegetable salad with olive oil dressing and ¼ avocado
100gm cooked quinoa
, one piece of fruit
1 plain or greek yogurt
50gm fresh fruit
1/2 cup (25 grams) rolled oats
1 tbsp. (15 ml / 7 g) ground flaxseed
120gm grilled salmon veggies
Sauteed in olive oil
100gm brown rice
250ml vegetable or non-vegetarian milk with 1-2% fat
100 grams of cottage cheese
and ground cinnamon
*This menu provides approximately 1,800 calories per day.
Pros and cons
Benefits of eating a balanced diet for weight loss
Meet the needs of the organization
No frustration or food compulsions
Rare weight regain and easy weight maintenance
Compatible with a satisfying social life
positive body image
Allows you to adopt good eating habits for life
Reduces the risk of diseases related to being overweight
Enjoy a balanced diet and take care of yourself
Food of high nutritional quality that avoids deficiency
A healthy and satisfying relationship with oneself and food
Health risks of a strict diet:
Risk of dehydration, low blood pressure, digestive disorders, hormonal imbalance, hair loss and muscle cramps
Risk of deficiency in proteins, essential fats and some vitamins and minerals (iron and calcium for example)
Risks of developing diseases: anemia or osteoporosis
Risk of electrolyte imbalance, arrhythmia
The risk of weight gain when stopping the diet
Develop an unhealthy relationship with food and the body
Loss of connection with hunger and satiety cues
Extreme tiredness, headache, difficulty concentrating, and decreased productivity
Lack of self-confidence, dissatisfaction with the body, feelings of failure and guilt
Excessive preoccupation with weight, or the development of eating disorders (anorexia, bulimia, overeating, etc.).
Recommendations and precautions to be taken
Are there any risks associated with being overweight?
Most people are aware of the risks associated with being overweight. It's even one of the reasons listed for losing weight: better health. In fact, being overweight can increase the risk of type 2 diabetes, high blood pressure, heart disease, certain types of cancer, sleep apnea, osteoporosis, fatty liver disease, as well as problems during pregnancy in women, such as gestational diabetes. High blood pressure and increased risk of cesarean delivery.
To assess your weight and the risks associated with it, you can calculate your body mass index and waist circumference. If your BMI is higher than 25 and your waist circumference is higher than 88 cm for a woman or 102 cm for a man, your risk is higher for the health problems listed above. Consult a healthcare professional who can perform a thorough evaluation of your condition.
So the place where the fat accumulates is more important than the total body weight. In addition, a person with a normal BMI but a high waist circumference indicates the presence of (apple-shaped) belly fat and their risk of health problems may be as high as a person with a higher BMI but a large waist circumference. normal size. It should be noted that in a person 65 years of age or older, a BMI between 23 and 27 has been shown to be optimal for survival rates from the standard BMI range of 18.5 to 25. The mortality rate will not rise until the BMI is The body is 33 inches. these individuals.
Are women and men equal when it comes to losing weight?
Men and women are not equal when it comes to losing weight. As mentioned earlier, men have more muscle mass and therefore a higher basal metabolic rate, which is beneficial for weight loss. However, men, mainly due to hormones, tend to accumulate more visceral fat, which is dangerous to health. In addition, men, unlike women, underestimate their degree of obesity. Another difference is that women frequently eat with their feelings (stress, depression, low self-esteem, general mood), which can be detrimental to maintaining weight loss because we eat with our heads rather than our stomachs. This indicates that there are differences in how men and women view weight loss.
How do you lose weight after pregnancy?
The majority of pregnant women like to lose their extra pounds after giving birth, and it is important to understand that weight loss after pregnancy varies from woman to woman. Know that it is important to maintain the healthy habits you followed during pregnancy. In fact, eating healthy after pregnancy helps restore the mother's nutritional reserves, maintain a good level of energy, and of course helps you regain a healthy weight. Therefore, we must forget about diets and weight loss regimes and give priority to a varied and balanced diet. Remember that pregnancy weight is gained in 9 months, so losing it in 2 months is not realistic. a year after giving birth,
Also, women who were already overweight before pregnancy (BMI of 27 or more) or who gained more weight during pregnancy than recommended are more likely to be overweight one year after giving birth. Be aware, however, that limiting weight gain during pregnancy will not help you lose excess weight after giving birth. If you are breastfeeding, the most important thing is not to start a strict diet as the quality of your breast milk may be affected and thus harm your baby’s development. In addition, studies show that breastfeeding can contribute to faster weight loss after childbirth.
Should exercise be systematically included in a diet for weight loss?
This is the best way to ensure that you are motivated. Staying physically active will help you lose weight and keep it off over time.
- The benefits of physical activity
- Reducing the risk of heart disease, diabetes, breast, uterine and colon cancer
- strengthen your lungs
- Strengthen your muscles and keep your joints in good shape
- slowing the loss of bone mass
- Relax and improve stress management
- Strengthening self-confidence
For overall health and to reduce disease risk, aim for at least 30 minutes of moderate physical activity most days of the week. To help manage body weight and prevent gradual weight gain, aim for 60 minutes of moderate to vigorous physical activity most days of the week. To maintain weight loss, aim for at least 60-90 minutes of moderate physical activity per day, and you can divide the amount of time
you do physical activity, such as 15 minutes at a time. If you haven't been physically active for a while, don't let that stop you. Start slowly and gradually increase your activity. For example, start walking for 10-15 minutes three times a week, then gradually build up to the recommended amount with brisk walking. Do a mix of resistance activities (weight training), cardiovascular and recovery activities. Above all else, choose an activity that makes you happy.
How not to regain weight?
According to the US National Weight Control Registry, here are the behaviors associated with poor weight gain:
Eat a nutritious, protein-rich breakfast: Add eggs, Greek yogurt, cheese, tofu, nuts, seeds or butter. Protein helps maintain lean body mass and increases satiety. In addition, the cost of digesting protein is the highest among the macronutrients (20-30% for protein, 5-6% for carbohydrates, and 3% for fats). It is important to have protein at all meals and distribute it well.
Eating a diet that contains unsaturated fats, this helps maintain sex hormones, stimulates the immune system, and adds flavor to food.
Eat as little processed food as possible: This reduces calories already absorbed in addition to requiring more energy from the body to digest it. Eat basic foods, in their best natural state possible.
Consume less junk foods: they are rich in calories, fats, saturated and trans fats, sugars, sodium, etc.
Drink a few sugary drinks and prefer water for hydration: they are empty calories, which have no effect on satiety. Also, the brain does not make much difference between the symptoms of hunger and thirst and often people can easily confuse them.
Eat a high-fiber diet: Whole grains, fruits, vegetables, nuts, seeds, and legumes contribute to a feeling of fullness. Foods rich in soluble fiber are especially good because they are gelatinous and take up more stomach space: psyllium, artichokes, green beans, peas, kohlrabi, avocado, pears, bran cereal, oatmeal, all legumes and almonds are good sources. In addition, the carbohydrates provided by these foods prevent feelings of deprivation.
Reduce your servings: Even if you eat high-quality food, you can eat very large portions. So listening to the cues of satiety and portion control is very important. Learn to eat slowly, and savor your food to saturate your taste buds with different flavors. You will need smaller quantities to fill up.
Have good sleep habits: Researchers recommend sleeping between 7 and 8 hours a night, and this positively affects the hormones of hunger and satiety.
Limit screen time to a maximum of 10 hours per week: We move less and eat more when we are in front of a screen.
Develop a positive body image: see your body as it is, accept it as it is in the present, accept the skills and idiosyncrasies of your body, trust your body and its capabilities, treat your body kindly, and enjoy your body Confidence in your food choices, eating according to your appetite, and accepting that your weight varies from From time to time, they are all signs of a positive body image.
You have better management of emotions/stress/ and have relaxing activities not related to food: reading, listening to music, meditating, moving are many activities that have been shown to promote calm. Clean your home of temptations: The goal is not to eliminate them completely, but the more temptations you have, the greater your chances of taking them up in times of stress.
Get the support of our loved ones and/or health professionals: A dietitian can help you assess your eating habits, and give you a customized plan and tools to make it happen, depending on your lifestyle.
Weigh yourself regularly without becoming obsessed with it: This will allow you to act quickly if you gain weight and thus maintain it in the long term.
Keep a food diary: The effectiveness of this tool is scientifically proven. According to a study published in the Journal of the Academy of Nutrition and Dietetics, women who keep this type of diary find it less difficult to maintain their balanced weight.
Few characters to go further
According to a recent study, more than 60% of French people admit to watching their weight. This statement concerns almost as many men (57%) as women (67%).
More than 44% of French adults have already followed a diet intended for weight loss. People who want to lose weight follow an average of 4 to 5 different diets in their lives.
Be warned, the numbers are clear: the majority of weight loss diets fail. In fact, 60% of individuals who have followed a diet are not satisfied with the result. Either because they did not lose the required weight or because they regained it too quickly. Despite these pessimistic figures, the French continue to diet. A third of the population also claims that they plan to return to the diet in the coming months.