Best Ways To Lose 10 Pounds Fast-Best Overall Diets

byJamillah1

180 followers

7 years ago

Many Americans across the globe are having a huge dilemma with maintaining healthy weight percentages. This is not just the case for adults but also for young children. Some are so desperate to lose weight, they chose to take on eating disorder practices and/ or they decide to fast as a solution to lose their unwanted weight gain. Here I will show you the most successful diets' you can use to lose weight ; to provide you with healthier long-lasting results.

Mediterranean Diet Benefits

The Mediterranean diet has been ranked as one of the leading diets' of 2018. The diet is inspired by eating habits of Greece, Southern Italy, and Spain. In the 1950s and 1960s, dietetics research pioneer Ancel Keys and colleagues organized observational studies. The study focused on eating habits of 16 different populations in seven countries.

This European diet focuses emphasis on plant food, olive oil, nuts, fish, poultry, beans, eggs, and grains. Concepts of the Mediterranean diet draws together common food type that produce healthy habits, which encourages healthy living.The diet was created due to extensive studies that proceeded over 40 years.

These studies supported the diets' eating patterns in correlation with good health, but could not prove it. Nevertheless, remarkably this diet has the reputation for disease prevention and long-term weight management ; Which explains its success rate world-wide. In the 1900s a doctor from Howard University had a showcase that sparked the half century old diet. This is when the diet after several decades began to take a culturally diverse stance, and grasp hold of the Mediterranean awesome benefits.

Foods Included In the Mediterranean Diet

• Large varieties of vegetables, such as cucumbers, tomatoes, kale, onions, spinach, and broccoli

• Fresh Foods, such as melons, grapes, bananas, apples, dates, and fig

• Yogurt and low-fat or unprocessed cheese as a main dairy, this also includes Greek yogurt

• A high consumption of lugemes, such as beans, seeds, and nuts, such as cashews, walnuts, sunflower seeds, and almonds

• Moderate quantities of fish and poultry such as, salmon, herring, chicken, duck, turkey, oysters, clams, black cod, and sardines

• Whole grains such as, oats, barley, brown rice, whole wheat, corn, and buckwheat

• limited and / or eliminate red meats and sweets

• olive oil as a significant source of healthy fats along with avocados, olives, and avocado oil

• No more than 1 to 2 glasses of red wine

The Dash Diet

The dash diet has become one of the top diets' year after year with awesome results. The diet was originally developed to fight off high blood pressure, as well as other chronic diseases such as, heart disease, diabetes, and cancer. This diet has an easy to follow regimen that supports weight loss and improves health. Of course this is due to the healthy balanced food in the diet.

The general goal of the dash is to decrease the utilization of sodium, which promotes reducing blood and cholesterol levels. There are two sodium versions of the diet. The standard dash diet and the lower sodium dash diet. With the standard dash diet an individual can consume up to 2,300 mg of sodium a day. The lower sodium diet permits consumption of up to 1,500 mg of sodium a day

Food Permitted In The Dash Diet

• Grains that are a major sources of energy and fiber such as, whole wheat bread, whole wheat pasta, english muffins, pita bread, bagels, cereal, oatmeal, brown rice, unsalted pretzels and popcorn

• Vegetables rich in sources of potassium, magnesium, and fiber, such as, broccoli, carrots, collards, green beans, lima beans, potatoes, spinach, squash, sweet potatoes, and tomatoes

• Fat-Free or Lowfat milk and milk products which are major sources of calcium and protein such as, fat-free skim milk or low fat (1%) milk or buttermilk, low fat or reduced fat-free cheese, fat-free or low fat frozen yogurt

• Lean meats, poultry, and fish which is rich of protein and magnesium. Lean meats only and trim away the visible fat. You can broil, roast, and poach these proteins; remove skin from poultry

• Nuts, seeds, and legumes rich of energy, magnesium, protein, and fiber such as, almonds, hazelnut, mixed nuts, peanuts, sunflower seeds, peanut butter, kidney beans, lentils, and split peas

• Fat and oils such as, soft margarine, vegetable oil (such as canola, corn, olive, and safflower), low fat mayonnaise, and light salad dressing

• Sweets and added sugars should be low in fat such as fruit flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet, and ices and sugars

The Flexitarian Diet

The flexitarian diet is one of my favorite diets' by far. I chose to follow this diet for twelve years due to my successful weight loss. Like they say if something works, don't try to fix it. I lost a total of 60 pounds within a few months of following the flexitarian diet. Utterly impressed by the results; I coerced the entire family to join following the diet.

Can you imagine, four young boys watching their mom clear out the refrigerator and kitchen cabinets full of junk food? At the time, I felt that if the eating habits I adopted did not result in improved health, then there was no way possible it would have improved the health of my children. Luckily my boys adapted to our new lifestyle and started approaching me with excitement just to see what was for breakfast, lunch, and dinner.

Food Included In The Flexitarian Diet

This diet works wonders; If you have ever thought of going vegetarian but is not quite sure you want to go full fledged, the flexitarian diet may be a perfect fit. The term flexitarian is a combination of two words, flexible and vegetarian. The diet consist of a predominately plant-based diet. But this diet also includes dairy, eggs, fish, and meat. When one is deciding to go meatless during the flexitarian diet, the new meat would be tofu, beans, lentils, peas, nuts, seeds, and eggs. The remaining four food groups include fruits, vegetables, whole grains, dairy, sugar, and natural spices.

Dawn Jackson Blatner a registered dietitian has the vital key plan laid out in her book; The Flexitarian Diet: The Mostly Vegetarian Way To Lose Weight, Be Healthier, Prevent Disease, And Add Years To Your Life. One thing is for sure, I definitely loss weight and added more years to my life. I had much more energy, before I knew it my children and I were running two to three miles up and down the steep hills of Southern Pines NC; If I dared to miss running in the day the children would make a special visit for a night run. The diet was perfect for my family and I, but before you test the five basic principles flexitarian methods; It's best you consult a doctor.

Flexitarian 5 Week Flex Plan

In Blatners book she does stress the importance of adding plant based food to your daily diet. The flexitarian diet has a scheduled 5 week plan with daily meal plan samples. Ultimately, you can choose to trade recipes weekly if interested. The plan is a three-four-five pattern with an estimated amount of 1,500 calories per day for women looking to lose weight. The plan states breakfast should total 300 calories, lunch overall total is 400 calories, and dinner is 500 calories. Furthermore, you are required to have 2 snacks during the day that totals 150 calories each, making the total 1,500 calories. For men, who wish to ingest more to drop weight, they must eat between 1,800 to 2,000 calories.

Exercising On The Flexitarian Diet

While on the flexitarian diet Blatner highly recommends you exercise at least 30 minutes five times out the week. She also states that intense work out should be maintained at least 20 minutes three times a week. This is of course along with some strength training two days per week.

Conclusion

The Mediterranean Diet, Dash Diet, and Flexitarian Diet has taken the world by storm. Each of these diets' ultimately assist others with falling toward plant-based diets' which essentially helps to manage your weight and improve your health. So if you are looking for a healthier lifestyle these diets' can grant you the results needed.