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How can we reduce weight at home?

If we want to lose weight, it is best to go to a specialist who recommends a diet to lose weight like the ones we show you in this article

There are New Year’s resolutions that never fail. And getting in shape is one of them. This usually involves starting a weight loss diet in addition to starting to exercise regularly.

Food has been upset by Christmas and many people notice it. Others, however, look for the excuse in the objectives of the new year to start a new year to decide, in a decisive way, to start taking better care of their diet and their diet.

Whatever the case, if you are among those who are looking for a diet to lose weight these days, you should know that caution and correct nutrition are the bases of this process. Neither miracle diets nor stopping eating are appropriate practices if what is intended is to lose a few pounds and get the body ready.

It must be taken into account that health comes first, and that an incorrect diet can lead to health problems and a rebound effect that causes you to regain the lost kilos in a very short time. Therefore, it is advisable to go to the doctor if you are looking to follow a process that is based on health. And it is that many factors influence the weight loss process, such as the metabolism of each person, environmental factors or the physical exercise routine that each one performs.

We give you some tips on how to act when you want to lose a few kilos or on the most appropriate diets when it comes to taking care of yourself in a healthy way.

The weight loss diets that work best

As we have already told you, we flee from any weight loss diet that is considered miraculous or that seems unhealthy. Eliminating a whole group of foods from our daily menu or losing 5 kilos in a week are not beneficial practices for the human body. And even less, if we foresee that in a few months, it is very likely to regain the lost weight.

For this reason, we prefer those diets to lose weight that, being less immediate, provide us with safe and healthy eating habits.

Mediterranean diet

The Mediterranean diet is, without a doubt, a great option if you want to follow a diet to lose weight in a healthy way and with a varied diet. Its benefits are undeniable, since it helps a lot to the cardiovascular system of our organism, since it prevents many heart diseases.

The Mediterranean diet is characterized by the majority intake of fruits and vegetables, dairy, eggs, carbohydrates, cereals and fish. And it has some star products, such as olive oil, which is nutritionally better than vegetable oils or butter. In addition, this diet also encourages the practice of daily exercise, as well as the consumption of local and seasonal products.

A diet that shares many of the foods with the Mediterranean diet, and that also promotes the practice of physical exercise and healthy habits, is the Atlantic diet.

DASH diet or hypertension diet

It is a diet specially designed to combat high blood pressure. However, it has been positioned as one of the healthiest diets to lose weight.

In fact, the North American news portal US News lists this diet as the healthiest on its list. But what is the DASH diet? To follow it, you have to take into account some considerations.

Foods to avoid

For example, you should reduce the consumption of salt for other products such as aromatic herbs and spices. It is recommended to avoid as much as possible the consumption of sausages, pickles, smoked meats and preserves because, in addition to being high in sodium, they also provide too much saturated fat. Pre- cooked and frozen meals are not a good ally either.

The foods that should be eaten

On the contrary, the consumption of fish is recommended, not too fatty meat such as chicken, turkey, whole grains, eggs, fruits and vegetables. These foods have minerals that help reduce pressure, and they also contain many vitamins and fiber.

MIND diet

And precisely from the fusion of the two diets explained above, this one arises that we will detail below. The MIND diet carries the acronym of 'Mediterranean-DASH Intervention for Neurodegenerative Delay', that is to say (Mediterranean-DASH Intervention for neurodegenerative delay).

As we can see, it was created specifically to prevent certain neurodegenerative diseases from a correct diet.

In 2015, two large studies carried out in the United States were able to show a much slower cognitive decline for 35% of people who followed this diet with flexibility and for 53% of those who followed it to the letter.

Remember that it is not a miracle diet or specifically designed as a diet to lose weight, but being a type of healthy menu that avoids less beneficial products for health, it is also usually a good method to promote weight loss.

The MIND diet guidelines

In summary, to follow this diet you have to take into account some aspects that we will explain.

The MIND diet establishes the intake of whole grains three times a day, in any of its forms (rice, bread, pasta ...). It also guides that vegetables and fruits are consumed daily, as well as 30 grams of nuts.

Legumes should be taken every two days and, twice a week, the consumption of red fruits is established, since they are powerful antioxidants. The chicken and fish must be taken several times a week and unhealthy foods, precooked or processed, should be avoided (here comes also industrial pastries, fried foods and any food containing excess sugar).

In addition, a glass of wine every day is positive for health, although this point is not essential.

Fat in the diet to lose weight, yes or no?

While the popular belief is that a diet to lose weight should be fat-free, the truth is that a subject on which there is a lot of debate. In fact, a study has recently been published in the journal 'The Lancet: Diabetes & Endocrinology' prepared by Harvard scientists, which shows that low-fat diets help you lose weight but this weight loss is not maintained over time. On the other hand, those who followed a diet that included some foods rich in fat, managed to maintain their weight loss for at least four years.

Healthy, necessary fats

However, this does not mean that we should start consuming fats without control. And, in addition, not all fats have the same effect on our metabolism. This is precisely what this other study, Dietary Guidelines for Americans, which is produced every five years as a dietary guide in the United States, indicates.

In summary, this guide comes to say that fats are not totally prohibited in a healthy and slimming diet, but what should be avoided are saturated fats and trans fats that many foods contain. However, healthy fats, those that contain foods such as olive oil, eggs, cow's milk or some fish such as salmon, are beneficial for the body.

With this, following one of the aforementioned diets, we can join a totally healthy lifestyle, at the same time that we promote the prevention of certain cardiovascular, neurodegenerative diseases or hypertension.

In any case, remember that if what you are looking for is the diet to lose weight that best suits your particular needs, what you should do is go to a professional nutritionist.

Diabetes is defined as a metabolic disorder wherein the blood glucose, also known as blood sugar, goes high. Blood glucose is your body’s primary source of energy which is derived from the food you eat. The fuel from food is transported to the different cells in your body by a hormone, named Insulin. This hormone is secreted by the pancreas, the organ located in your abdomen. Diabetes occurs when the pancreas fails to produce enough of insulin or the body is not able to use the insulin so produced.

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