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A good weight loss program can change your life. A bad weight loss program can leave you frustrated and weak.
Many weight loss programs make similar claims. They claim to help you lose weight without taking it back, for example. They promise you that you only need basic amounts of diet and exercise to succeed. Some claim to be supported by concrete scientific evidence.
With so many weight loss programs, it's hard to know which one is right for you. Today, we are highlighting the best weight loss programs available today for those who want real results.
The DASH diet
The DASH diet is at the top of many lists of weight loss programs today. The diet is especially popular among those who wish to lower blood pressure, accelerate weight loss and prevent diabetes. The acronym stands for "Dietary Approaches to Stop Hypertension".
Although it is aimed at people with high blood pressure, the DASH diet is popular among all groups of people. This involves eating fruits, vegetables and whole grains while eliminating foods high in saturated fats. Studies have shown that it can reduce high blood pressure and even prevent the onset of type 2 diabetes, among other benefits.
The thing we love most about the DASH diet is that there are no diet pills or disgusting pre-packaged meals to buy. You do not pay for a subscription. Of course, you can buy Diet DASH recipe books online. However, everything you need to know about the DASH Diet is available online for free.
If you are looking for a weight loss program backed by more scientific research than virtually anything on this list, then the DASH diet may be the right choice for you.
Mayo Clinic Diet
The Mayo Clinic Diet is one of the most scientific weight loss programs on the market. This is the official diet recommended by the Mayo Clinic, one of the best medical centers in the United States. The diet is easy to follow, does not require you to buy supplements or overpriced meals, and can actually lead to long-term weight loss.
When following the Mayo Clinic diet, expect to eat plenty of fruits, vegetables and whole grains. The diet begins with an intensive two-week cleansing where you can lose from 6 to 10 pounds. After that, you can lose 1 to 2 pounds a week until you reach your target weight.
You can follow the advice of the Mayo Clinic Diet Online. Or, you can download the application for free or indulge in a premium subscription, which costs between $ 2 and $ 4 a week, depending on the length of your subscription. The free version of the application however contains many good advice and many people will not feel the need to upgrade.
Weight Watchers are now calling "WW". The program has been around for decades, so you may think it's obsolete by modern standards. However, WW has managed to stay in step with its times. The program has been updated several times over the years. Today, it continues to be one of the best diet and weight loss programs on the market.
WW promises to help you lose 2.6% more weight than a diet and exercise program. Although the WW program has changed over the years, the basic "points" system remains the same. Some foods are worth a certain number of points. No food is forbidden, although some foods are worth more points than others.
If you do not like obsessively tracking calories and other macronutrients, the WW point system can be very easy to follow.
The Health Management Resources (HMR) program is an intense weight loss and lifestyle change program that claims to help you lose weight fast and establish healthier, longer-lasting routines.
If you like structured diets and exercise programs, the HMR program may be the right choice for you. As long as you can follow the structure of the program, you should be able to start losing weight and adopt healthy long-term habits. Many dieters also like coaching, digital resources and the online community of the HMR program.
An average HMR day consists of at least 3 shakes, 2 main courses and 5 servings of fruits and vegetables. The program also recommends doing at least a little physical activity every day – even if it is only short walks. All diets and exercises can be tracked with the HMR app.
The Atkins diet became more and more popular in the 90s and 2000s. It is known as the original low-carb diet. Some studies show that the Atkins diet is extremely effective and that it produces weight loss results of 2.9% higher than those of a regular diet and exercise. Others have shown that the Atkins diet is not as effective in the long term, resulting in a weight loss of only 0.1% higher than that of a regular diet and exercise.
If you do not want to severely reduce carbohydrates to lose weight, then the Atkins diet may be the right choice for you. It's not perfect, and it's not for everyone, but it has been effective in many studies.
The Zone diet uses a basic principle similar to the Atkins diet: you can cut cars to lose weight. However, it combines this with something unique: by eating frequently, you can keep the body full, prevent cravings and lose weight naturally.
The diet is based on the idea of respecting a specific rate of 40% carbohydrates, 30% protein and 30% fat. Ideally, the carbohydrates you eat have a low glycemic index. If you can follow this rough guideline, then you can improve your health and well-being.
A study published in the Journal of the American Medical Association (JAMA) found that the Zone diet was more successful than the Atkins and WW diet over a period of one year. However, few studies have demonstrated the long-term effectiveness of the zone diet.
My fitness buddy
My Fitness Pal offers a free or inexpensive approach to losing weight. You download the app, then start a (mostly) self-guided trip to weight loss results. My physical trainer appears to have 10 different apps for fitness, dieting and tracking. For example, you have an exercise tracker, a meal planner, a calorie counter, and so on.
Most features of My Fitness Pal are available for free. The free version contains advertisements. You can upgrade to the Premium Package for $ 10 per month to lose ads and access a more detailed breakdown of daily nutrients or set detailed goals.
We also like My Fitness Pal, because it encourages you to be independent: you do not receive prepackaged and low calorie meals in the mail every week. Instead, you are encouraged to prepare healthier meals at home every day. You follow each meal and snack at the calorie counter. For many people, it's the best way to achieve long-term results. Those who want more structure, however, and want to tell them what to do, can opt for a program like Jenny Craig or Nutrisystem.
Vegetarian and vegan diets
All weight loss programs do not have to be created by private companies. A growing number of health care organizations are now recommending vegetarian and vegan diets. The Academy of Nutrition and Dietetics, for example, published an article this year stating that vegan and vegetarian diets are the best choice for people's health. This organization is one of the leading nutrition authorities in the United States.
If you're having trouble adopting a full-time vegan or vegetarian diet, consider a part-time diet. A part-time diet allows you to focus primarily on vegetables while eating fish, meat, dairy products and eggs a few times a week. Others, of course, may want to go straight to a full vegan diet.
With more vegetarians and vegetarians in the world than today, it's easy to follow a vegetarian or vegan diet.
Flat stomach diet
The flat stomach diet is like a modified version of the Mediterranean diet. Expect to take a lot of healthy fats, fruits and vegetables with limited amounts of red meat.
The basic premise of the flat stomach diet is that you can reduce belly fat by eating more monounsaturated fatty acids (MUFA). These fatty acids target and destroy belly fat while promoting fullness and preventing excess food. Expect to eat a lot of vegetable fats in nuts, seeds, chocolate, avocados and olive oil.
One of the critics of this flat stomach diet is that some people have a hard time sticking to the program for a long time. It also has fewer professional scientific studies than most other diets on this list. However, one study suggested that those who follow the flat stomach diet can lose up to 15 pounds in 32 days.
The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet associated with various health benefits. Supporters of the keto diet claim that this is the best way to lose weight and improve your health. Some dieticians, however, claim that this is one of the worst diets for your health.
The basic principle of the keto diet is that you maintain a diet where 75% of your calories come from fat, 20% protein and only 5% carbohydrates. You will eat a lot of fat while following the keto diet while limiting your carbs.
Some studies have been very favorable to the keto diet. Eating a lot of fat encourages your body to enter a state of "ketosis," which is the stage where your body burns its fat stores. In this study, for example, people on a keto diet lost 2.2 times more weight than those who followed a normal diet, low in calories and fat. In another study, researchers found that those on the keto diet lost three times more weight than those on a diet recommended by Diabetes UK.
Interestingly, the keto diet was originally designed to treat children with epilepsy. Since the keto diet has only become popular in recent years, its long-term effectiveness remains largely unknown.
The Whole30 diet is like a more intense version of the paleo diet. This involves completely eliminating the sugar, grains, legumes, dairy, soy and alcohol from your diet for a month. This means that your diet will be mainly composed of meat, fruits, vegetables, nuts and eggs.
One of the criticisms of the Whole30 diet is that it does not get people to follow this diet in the long run. It is designed to be followed for 30 days whenever you feel the need to lose weight or detoxify your body. Long-term membership in Whole30 diet is low.
The Mediterranean diet
The Mediterranean diet focuses on nuts, vegetables, fruits, whole grains and olive oil, while limiting sweets and meats. It's not a low carbohydrate diet: in fact, the Mediterranean diet consists of eating bread, pasta, rice, couscous, polenta and other meats and potatoes every day .
Many people also love the Mediterranean diet, as it is one of the few products on the list not to discourage the consumption of alcohol: you are allowed to drink red wine while following the Mediterranean diet. You are also allowed to eat cheese every day.
Ultimately, the best evidence of the Mediterranean diet is found in countries like France and Italy, where people have a longer life expectancy and a healthier weight than other countries in the first world. Many citizens of these countries have a similar diet to the Mediterranean diet. If it works for them, it can work for you.
Jenny Craig, just like Weightwatchers, is one of the most recognizable weight loss programs on the market. It also contains some of the best scientific evidence among the weight loss programs listed here. Compared to a diet and a standard exercise program, those who follow Jenny Craig can expect to lose 4.9% more weight.
Jenny Craig's success is largely because you talk to a personal consultant once a week. Even though this meeting does not bring you much, it allows you to stay more honest than some of the self-directed diet programs listed here.
The Jenny Craig weight loss program includes a lot of structure. This is not a free-wheel weight loss program like some of the self-directed programs above. This involves eating low-calorie pre-packaged meals delivered at home regularly while doing exercise. If the cost and structure do not bother you, then the Jenny Craig diet may be the right choice for you. If you prefer to have more freedom in your meals and learn how to cook healthy meals yourself, then this is not the right choice.
Noom is the first weight loss program on this list entirely based on an application. The price of the paid subscription is similar to that of WW in person, which makes it relatively expensive for an application. In exchange for this subscription, you get virtual weight loss tips in a gamified environment. Noom makes weight loss like a game. For example, you earn points by learning about nutrition and staying on target. Noom encourages you every step of the way – even when you fail.
Noom also puts you in correspondence with a coach and places you in a group based on the answers provided in your initial questionnaire.
Do you want someone to tell you exactly what to do and what to eat to lose weight? Nutrisystem may be the best choice for you. Nutrisystem can be expensive, and not everyone likes food options. However, its effectiveness has also been proven: by following Nutrisystem meals, you can truly enjoy powerful weight loss results.
That being said, Nutrisystem is at the bottom of our list for one reason: dieters tend to give bad reviews of food. Some claim that the food is too processed. Others claim that it just does not feel like it.
However, if you want to know exactly what to do and what to eat without thinking for yourself, then Nutrisystem can be one of the best options.
Classifying today's weight loss programs is difficult. Each weight loss program claims to help you lose weight quickly and easily. When each weight loss program makes a similar promise, how can we separate one program from another?
Weight loss programs also vary greatly depending on the type. Do you want to tell you what to do? Do you want pre-packaged, low-calorie meals to be delivered home, ready to eat? Do you want to track everything via an app? Do you want to learn how to cook your own recipes?
Among the factors we used to collect our rankings are:
Scientific evidence: Some of the weight loss programs listed above have been studied in professional contexts, with results published in peer-reviewed journals. It's great! Other weight loss programs make bold statements about their effectiveness without confirming them with evidence. Scientific evidence of the actual long-term weight loss was the most important factor in the ranking of weight loss programs above.
Long term membership: Some diets help you lose weight quickly, but you can find it quickly in a few weeks. If a diet helps you lose 20 pounds in 30 days, but you find 19 in the next 30 days, then it's not a very effective diet. Compliance is particularly problematic with some of the subscription-based diet programs listed above. Dieters are accustomed to pre-packaged meals but never learn to cook healthy meals. Long-term membership played a crucial role in the rankings above.
Long-term results: Long-term membership is slightly different from long-term results. Some diet programs, like low carb diets, are reputed to ruin your metabolism. You could lose weight in the short term, only to recover it in the long run. We analyzed the long-term results of diets greater than 1 month, 6 months, 1 year, 3 years and 5 years.
Price and value: Some of the weight loss programs listed above were not paid programs offered by private companies. You can follow vegetarian and Mediterranean diets for free, for example, without paying for an app or subscription. However, these programs may also be difficult for some people to follow. Some people are not afraid to pay a few extra dollars to be told what to do to lose weight.
Self-managed or directed: Some people like to receive prepackaged meals, while others prefer to buy their own cookbooks and ingredients. We do not assume that you know what you want, so we've put together a range of options in our list of the best weight loss programs.
Transparency and reputation of the company: Companies such as WW and Jenny Craig are among the best-known companies in the field of weight loss. However, not all companies of weight loss programs offer strong transparency and honesty. We have focused on companies that are transparent and well-known to companies looking to get paid quickly for overpriced diet pills.
Quality and flavor of food: Some weight loss programs deliver low-calorie, pre-packaged meals daily at home, but the meals are so disgusting that they are difficult to eat. The quality and flavor of food played a big role in our ranking. If a diet program has an unpleasant taste, anyway, it is unlikely that you will follow it for a long time.
Customer comments and other factors: We analyzed a number of other factors to create the above ranking, including customer reviews and physician recommendations.
Who should join a weight loss program?
Weight loss programs are, of course, designed for those who want to lose weight. Studies have shown that most people in developed countries are overweight. In some countries, nearly 70% of the population is overweight.
Of course, some people want to lose weight, even if they already have a healthy weight. Some people want to lose weight for the summer. Others want to integrate into a wedding dress.
In simple terms, there are many reasons to participate in a weight loss program.
The weight loss programs above work in different ways. Some programs hold your hand throughout the process, telling you exactly what to eat and at what time of day.
Other programs take a passive approach, allowing you to search for your own recipes and stay honest.
Some of the weight loss programs above are not even strictly: the vegan diet, for example, and the Mediterranean diet, are free and easy to follow. All you have to do is look for some recipes and do your shopping.
Benefits of weight loss programs
Do weight loss programs have real benefits? Do weight loss programs really help you lose weight? Or are they just poor quality programs designed to sell expensive supplements and meal kits? Let's look at some of the evidence behind today's most popular weight loss programs.
First, one of the best studies ever done on weight loss programs was published in the Annals of Internal Medicine in April 2015. This study compared weight loss programs based on their scientific findings. The researchers looked at 45 studies comparing different weight loss programs. 39 of the 45 studies were randomized controlled trials. All studies lasted at least 12 weeks. After reviewing all of these studies, the researchers found that some weight loss programs were associated with better weight loss results than other programs.
The researchers found that Jenny Craig had the best weight loss after 12 months, resulting in 4.9% more weight loss than dieters compared to a standard diet and exercise program. Other programs analyzed include Weight Watchers or WW, which resulted in a 2.6% higher weight loss, as good as Atkins diet, resulting in a weight loss greater than 0.1% to 2.9%. Low calorie diet programs like Health Management Resources (HMR), Medifast and OPTIFAST resulted in a 4.0% higher weight loss in the short term, although the results have been mixed in the long run.
In the end, the researchers concluded this study with the following:
"Clinicians might consider referring overweight or obese patients to Weight Watchers or Jenny Craig. Other popular programs, such as Nutrisystem, show promising results in terms of weight loss; however, additional studies evaluating long-term outcomes are needed. "
One of the biggest problems in analyzing weight loss programs is that few programs have a good long-term compliance rating. Many weight loss programs are successful in the short term (1 to 12 months), but dieters regain their full weight in the long term (1-5 years).
In fact, long-term weight loss is so rare that there is literally a national registry of "losers". The National Register of Weight Control, or NWCR, was founded in 1994 by Rena Wing, Ph.D. The goal is to determine which weight loss programs are most effective over a long period, as well as the physical and psychological characteristics associated with long-term weight loss.
Today, the NWCR includes more than 6,000 people who have maintained a weight loss of at least 30 pounds for an average of more than 5 years. People registered in the registry have several things in common, including intense physical activity, a diet low in calories and fat, as well as a self-monitoring of weight and dietary intake.
According to the NWCR, other factors were also associated with long-term weight loss, including do not skip breakfast, maintain a constant diet and exercise at least an hour a day. Based on this information, it appears that long-term weight loss is more related to behavioral factors than a specific diet or exercise program. If you find a diet that's right for you and you stick to it while maintaining proper exercise, you'll enjoy long-term weight loss results.
Good weight loss programs are aware of poor long-term results and are taking steps to correct them. Today's major weight loss programs all emphasize the power of education., teach dieters to maintain healthy eating habits at home. If you rely too much on precooked and pre-cooked low calorie meals, you will never learn how to cook healthy meals for yourself.
Although the effectiveness and strategies of weight loss programs may vary, one thing is clear: Weight loss can have powerful health benefits. In this study published in the International Journal of Obesity and Related Metabolic Disorders in 1992, researchers found that the effects of modest weight loss were significant. Obese and overweight people who have experienced modest weight loss tend to live longer, have low blood pressure, have a reduced risk of illness, and have better assessments of many other biological factors. In other words, losing a little weight today can help you live longer, reduce your risk of heart disease and reduce your risk of diabetes, among other benefits.
In fact, in a separate study, weight loss has proven even more effective than physical exercise to improve your health, at least in those who were already overweight. The study, published in 1995, showed that men who lost weight had a improved risk factors for cardiovascular disease compared to men who exercise without losing weight.
Weight loss can improve more than your physical health: it can also improve your mental health. This study published in 2011 showed that there was a significant correlation between weight loss and reduced symptoms of depression. This study involved nearly 500 obese people undergoing a weight loss trial.
A separate study conducted in Australia in 2018 showed similar results. The researchers analyzed overweight and obese men undergoing a weight loss program in Australia. 72% of men with depression at the beginning of the study (before losing weight) no longer met the clinical criteria for depression at the end of the weight loss study. The average amount of weight lost during the study was modest: men lost only about 10 pounds.
Overall, thousands of studies have been done to demonstrate the effectiveness of various weight loss programs. These studies rarely indicate that a weight loss program is significantly better than another in the long run. however, Almost all studies show that behavioral factors – such as following a regular diet and exercising daily for a long time – are the main indicator of long-term weight loss.
Side Effects of Weight Loss Programs
The side effects of weight loss programs vary greatly depending on the program.
Some weight loss programs are downright deadly. For example, "starvation diets" or extreme fasting diets can cause serious health problems and even death.
Other weight loss programs involve too much of one ingredient or too little of another. Dieters who are not cautious could end up with a significant deficiency in one nutrient or another, creating serious long-term health problems.
Il a été démontré que les régimes à faible teneur en glucides, par exemple, réduisent votre taux métabolique au fil du temps. Cela signifie que votre corps traite les aliments moins rapidement et efficacement. Vous pourriez perdre du poids à court terme parce que vous coupez les glucides. À long terme, toutefois, votre taux métabolique est pire, ce qui signifie que vous pourriez reprendre tout votre poids.
Les régimes riches en matières grasses, comme le régime céto, ont leurs propres problèmes. Manger trop de graisse pourrait augmenter votre risque de maladie cardiovasculaire. En même temps, ton corps Needs certaines graisses. Des recherches ont montré que les régimes faibles en gras peuvent provoquer une chute de l'apport en acides gras oméga-3, ce qui also augmente votre risque à long terme de maladie cardiovasculaire.
Vous envisagez de subir un pontage gastrique pour perdre du poids? La chirurgie bariatrique peut vous encourager à manger moins. Cependant, manger moins de calories est souvent associé à des carences nutritionnelles. Dans cette étude, les chercheurs ont découvert que votre carence nutritionnelle était proportionnelle à la quantité de poids perdu. Sur la base de cette étude, il semble probable que des programmes de perte de poids restrictifs, dans lesquels vous limitez le nombre de calories, peuvent entraîner des problèmes similaires.
En fin de compte, bon nombre de ces effets secondaires du programme de perte de poids peuvent être résolus grâce à un suivi attentif de l’alimentation ou à une surveillance par un médecin.
FAQ sur les programmes d'amaigrissement
Q: Quel est le meilleur moyen de perdre du poids rapidement?
UNE: La meilleure façon de perdre du poids rapidement est de ne plus rien manger. La deuxième meilleure façon de perdre du poids rapidement est de suivre un régime hypocalorique tout en obtenant votre apport quotidien recommandé en éléments nutritifs. Si vous avez le courage de suivre un régime alimentaire sain et faible en calories sur une longue période, vous pourrez profiter de résultats importants en matière de perte de poids, du moins à court terme.
Q: Quel est le meilleur moyen de perdre du poids sans le reprendre?
UNE: Les régimes accidentels et les régimes de famine sont un excellent moyen de perdre du poids rapidement. Des études ont toutefois montré qu’ils conduisaient rarement à une perte de poids à long terme. La plupart des personnes à la diète récupèrent leur poids dans les 12 mois. Des études ont également montré, cependant, que les meilleurs résultats de perte de poids à long terme sont obtenus chez les patients qui subissent des changements de comportement. Par exemple, si vous pouvez maintenir une alimentation et une routine d'exercices stables chaque jour, vous ne devriez pas avoir de difficulté à perdre du poids sans le reprendre.
Q: Quel est le meilleur programme de perte de poids pour les hommes?
UNE: Les femmes se plaignent souvent que les hommes peuvent perdre du poids plus facilement. C’est un peu vrai à court terme, bien que les résultats à long terme soient mitigés. 77% des membres du registre national de contrôle du poids, par exemple, sont des femmes. Certains chercheurs pensent que le problème tient en partie au fait que les hommes pensent que s'entraîner seul est suffisant pour perdre du poids. Chez certains hommes, la diète est réservée aux femmes. Tous les programmes de régime énumérés ci-dessus seront bénéfiques pour les hommes et les femmes cherchant à perdre du poids. Tous les programmes de perte de poids énumérés ci-dessus s'adressent aux hommes et aux femmes.
Q: Quel est le programme de perte de poids commercial le plus réussi?
UNE: Selon la synthèse mentionnée ci-dessus, Jenny Craig a systématiquement surperformé ses concurrents dans les essais contrôlés randomisés (ECR). Les personnes à la diète suivant Jenny Craig ont perdu 5% de poids de plus que la moyenne des personnes qui suivent juste un régime et des exercices physiques. cependant, Peu d'études ont analysé les résultats (1 à 5 ans) de perte de poids à long terme d'un programme commercial majeur de perte de poids.
Q: Les programmes de perte de poids sont-ils dangereux?
UNE: Ils peuvent être! Certaines personnes n’ont plus besoin de perdre du poids, par exemple. D'autres ne parviennent pas à maintenir un apport nutritionnel adéquat pendant le programme. Certaines personnes essaient des régimes de famine ou des régimes d'accident qui peuvent causer des ravages sur les systèmes de votre corps. Pour éviter tous ces dangers, consultez un professionnel de la santé avant de commencer tout programme de perte de poids.
Q: Qu'est-ce qui distingue les bons programmes de perte de poids des mauvais?
UNE: Les bons programmes de perte de poids offrent systématiquement des conseils comportementaux en plus des conseils relatifs au régime alimentaire et aux exercices. Vous pouvez dire à quelqu'un de suivre un régime et de faire de l'exercice, mais tant que cette personne ne changera pas de comportement, il est peu probable qu'elle perde du poids à long terme. Certains des meilleurs programmes de perte de poids énumérés ci-dessus vous attribuent un coach en diète pour améliorer leur efficacité.
Q: Les programmes de perte de poids sont-ils coûteux?
UNE: Certains programmes de perte de poids livrent chaque semaine à la maison des repas préemballés, prêts à consommer et faibles en calories, tout en offrant des conseils personnalisés. Naturellement, ces programmes peuvent coûter très cher, entre 100 et 500 $ par semaine. D'autres programmes de perte de poids sont gratuits et disponibles pour tous ceux qui possèdent un smartphone. Certains offrent une combinaison de services gratuits et premium: vous pouvez payer un supplément de 5 à 10 dollars par mois pour des conseils personnalisés et des fonctionnalités avancées, par exemple. Bien sûr, certains des programmes de perte de poids énumérés ci-dessus sont totalement gratuits: il vous suffit d'acheter des produits d'épicerie.
Il n’existe pas à ce jour de «meilleur programme de perte de poids».
Chaque programme de perte de poids a ses propres avantages et inconvénients. Différents programmes de perte de poids feront appel à différentes personnes.
Les meilleurs programmes de perte de poids mettent l'accent non seulement sur le régime alimentaire et l'exercice, mais aussi sur les changements de comportement à long terme. Si vous pouvez apprendre à cuisiner des repas sains pour vous-même à long terme tout en faisant de l'exercice quotidiennement, vous pourrez peut-être facilement perdre beaucoup de poids avec n'importe quel programme de perte de poids.