What are healthy weight loss diets?
Unlike a low-calorie diet that limits calorie intake, healthy weight loss diets regulate, in addition to calories, and nutrient consumption: proteins, carbohydrates, fats, vitamins and minerals.
Moderate diet regimes have many long-term benefits, provided they are well-balanced. Once the desired body weight is reached, the calories consumed daily may increase gradually. However, they must not exceed 2,000 with moderate motor activity.
Combined with increased physical activity, diets are considered to be the most effective methods for weight reduction in the long run. For reference, extreme diets can only achieve short-term results. The best diets for healthy weight loss are those that consist of a balanced diet and a moderate physical activity.
Ordinary diets and the risks they carry
The term calorie restriction refers to diets that reduce calorie intake without causing malnutrition. If the weight loss diet does not include essential nutrients, malnutrition can lead to serious negative effects. On the other hand, reduced energy intake can also lead to positive metabolic adaptations. These include – decrease of body fat, lowering of blood pressure, improved lipid profile, low serum T3 concentration and decreased heart rate.
However, the potential risks of long-term malnutrition of the body can be extremely serious. These include also anemia, swelling of the lower limbs, loss of muscle mass, weakness, neurological defects, dizziness, irritability, lethargy and depression.
If you wish to lose weight in a healthy way, the do it gradually and lightly. If we put our body on a drastic diet and we lose weight too fast, we will lose muscle mass, our bones will become more fragile and we will lose water instead of fat. The healthy pace we need to aim at is 1-2 kg a week and avoid diets or products that make promises that sound too good to be true.
It is best to take weight loss measures that we can stick to in the long run and not just for a short period of two weeks and then to uncontrollably drop into high calorie and junk food to compensate for hunger and the deprivation of the last few days.
Metabolism and weight loss
Our metabolism, or the ability of our body to transform calories into energy, is also essential. If we reduce the daily calorie intake too much, it will not be beneficial for our health. In addition to systematically not feeding our bodies, we will slow down our metabolism, and we may develop a shortage of some vital nutrients.
A drastic reduction in calorie intake will certainly result in a reduction in body mass. But it can also cause many health problems in the long run. Besides, when we start starving, our body goes into conservation mode, burning the calories taken at a much slower pace.
Also keep in mind that initial weight loss in drastic diets is mainly fluid or “weight of water” rather than fat. And when we go back to normal nutrition, any lost weight returns unconditionally. Not only do most people regain the lost weight quite quickly, but they tend to add a few extra pounds. This is because the slower metabolism activated by the diet facilitates the accumulation of kilograms. The worse thing is that the weight that comes back will be full of fat. This is because the lost muscle mass can only be recovered by training.
Does starvation help?
Side effects of starvation include dizziness, headache, low blood sugar, muscle aches, weakness and fatigue. Prolonged starvation can lead to anemia, weakened immune system, liver and kidney problems and an abnormal heart rhythm. It can also cause a shortage of vitamins and minerals, breakdown of muscle fibers and digestive problems.
A frequent diet practice to increase weight loss is laxatives intake. When we drink laxatives during starvation, however, there is an increased risk of fluid imbalance and dehydration. Risks become more complex and heavy the longer we keep fasting or if we repeatedly experience such a starvation.
Nutritionists insist that starvation is a potentially dangerous and not very effective way to lose weight.
That’s why our recommendation is – forget about diets and focus on balanced eating regimes for healthy weight loss with reduced calorie intake. Regardless of the particular weight loss regime you are targeting, it should be nutritious and rich in all vital micro and macro nutrients.
Instead of starving – a balanced diet
Instead of hunger, strive for a healthy diet, a balanced diet, providing a minimum of 1,100 calories per day and include a variety of fruits, vegetables, whole grains, low-fat dairy products, pure protein and healthy fats, combined with regular physical activity.
We believe that a personalized approach can change the way people lose weight. This is due to the fact that diets are not effective in some people, not only because of the lack of will, but rather because of each person’s individuality – genes, hormones and psychology. The latest weight loss theory is that instead of following a universal diet, people have to follow a diet that is tailored to their individual needs.
Some people have astonishingly low levels of these hormones in their intestines and do not get the needed signals. The way these people send the signals to the brain is disturbed and they suffer from uncontrollable appetite. It is in this case that a balanced diet is the only healthy alternative of eating and the only possible way to achieve a lasting reduction in body weight.
Why do we offer balanced diets?
That’s why we, the LuckyFit Bansko team, do not recommend dieting and we only work with balanced eating regimens!
For years we have seen fruitless obsessions about weight loss, first avoiding high-fat foods, and then those with high carbohydrate levels, it appears that in recent years these diets have given their place to healthy eating and the related to it eating habits.
There are numerous theories dedicated to drastic diets for weight loss, low-calorie foods, fat-free and sugar-free foods, but they have not changed anything in obesity statistics. Many people are lured by promises of rapid weight loss from the latest and modern diets just to regain their lost weight as soon as they stop the diet. The truth is that if your diet plan for weight loss is not sustainable in the long run, it is not worth following it.
LuckyFit Bansko Programs – Guaranteed Healthy Weight Loss
Therefore, we have developed specialized programs for permanent and healthy weight reduction. Visiting LuckyFit Bansko, we promise that you will not be starving. On the contrary! Our specialists will make sure to create an individual balanced diet for you with a limited calorie intake but which includes absolutely all vital nutrients. We will introduce you to the right eating habits that you can easily borrow from your everyday life and turn weight loss into a light and pleasant process of complete transformation of your life.
We will teach you to focus not so much on the foods that we are forbidden to consume but rather to enjoy the foods that is advisable to include in our healthy menu. It is much easier and more motivating to focus on foods that will make us healthier and slimmer than on prohibited foods and constraints. Of course, we have recommend that you should aim to consume more vegetal and unprocessed foods that are rich in nutrients and naturally have lower levels of fat, salt and sugar.
An individual approach for everyone
Our approach is based on the concept that consuming pure or low-fat protein at every meal will sate us and reduce the likelihood of overeating. Also, whole grains, fruits and vegetables are high in fiber and water and have a low calorie content and also bring a feeling of satiety. When we consume foods rich in nutrients such as fruits, vegetables, whole grains, beans, and pure proteins, we are less likely to be tempted with high-calorie foods poor in nutrients.
We at LuckyFit Bansko believe that diets are generally restrictive, leaving people with a limited choice of foods, while healthy eating regimens expand our choice, thus increasing the likelihood of tackling the extra weight. This approach is also due to our proven success in fighting overweight, the multitude of satisfied customers who are inspired by and happy with our programs and are coming back again and again because healthy eating is becoming a part of their lifestyle. A more conscious, more fulfilling and, above all, healthier way of life!
What does a healthy weight loss mean?
The very term comes to show that weight loss should not harm our health in any way. Healthy weight loss is a weight loss that will not only reduce your weight but also improve your physical and mental health.
What are the important steps towards a healthy weight loss?
Avoid foods high on the glycemic index (GI)
Foods high on the GI and with low nutritional value are simple carbohydrates and are among the main culprits for weight gain. The higher the GI of the foods you consume, the faster the sugar in your body breaks down, causing the pancreas to release faster and higher levels of insulin. As a result, your blood sugar levels drop sharply, and after only 1-2 hours you are hungry again, and feel desire to snack on something sweet and again you reach for food.
Reduce sweets and soft drinks
The sugars your body receives while consuming candies, cakes, carbonated beverages are the so-called empty calories that you do not need. Empty calories only prevent your body from burning fat.
At any weight loss clinic you will be told that water is important for healthy weight loss. Drink at least 2-3 liters of water per day, of course this does not mean you should drink this whole amount once or twice. Drink water all day, regularly and without waiting for thirst (if you feel thirst, it means that your body is already dehydrated).
Increase protein foods
Protein helps control hunger. By consuming foods rich in protein such as eggs, chicken and turkey fillet, fish, the blood sugar levels are maintained within normal limits. This is how the feeling of hunger is reduced. Due to its structure, during the processing of the protein, the body consumes more calories than during the processing of simple carbohydrates.
Reduce the amount of calories you consume
For each type of diet for healthy weight loss, it is important that the calories you take are less than the energy you consume. In other words, your body must be in a negative energy balance. Reducing calories should not happen abruptly and in no way means reducing your meals!
Start reducing calories by reducing fat and simple carbohydrate consumption but without exaggerating and without starving. Control your calorie intake, proceed smoothly, and if you struggle on your own, a visit to the clinic for weight loss for a week will be beneficial not only to effectively reduce weight, but will also teach you how eventually to keep track of the amount of the eaten calories on your own.
Eat often but little
We mentioned that healthy weight loss is healthy only when it does no harm to the health. That’s why, if someone tells you that you will lose weight with starvation, then this regimen is not healthy.
Therefore, reduce calories – not meals! Eat at least 5-6 times a day, but have small and nutritious portions. Frequent meals will keep you busy all day and will help speed your metabolism.
Don’t miss the morning meal.
You have heard before that breakfast is the most important meal, but you do not you know why that is? While you are sleeping sweetly at night, your blood sugar levels drop because you do not eat at night. If, after waking up, you do not strengthen your body with the food it needs, it will start to consume energy from your muscles. By not eating breakfast, your body starts storing fat to keep reserves. So day after day, skipping breakfast, your body carries stocks fat to store up on “fuel”. As a result you increase your weight without even noticing.
Increase your consumption of beneficial foods
Every nutritionist will tell you that healthy weight loss starts with a change in the way you eat. Vegetables, fresh fruit, lean meat and fresh salads contain a wide variety of minerals, vitamins, fiber and other beneficial substances. They will help you not only lose weight, but also take care of your health. So focus on fresh and healthy foods and try to avoid canned and semi-ready products. The reason for this is that, in addition to preservatives, almost all valuable nutrients disappear during processing.
Reduce the alcohol
Most alcoholic beverages are of high caloric value and have a high sugar content. Allow yourself a glass of wine with one of the meals, but do not overdo it.
Distribute correctly the calories you take during the day
Usually your daily routine goes through running around and you do not pay much attention to how much, when and what you eat, do you? Often, being taken with doing something urgently, you forget to eat. So when you get home in the evening you are so hungry that you can eat everything in the fridge.
If you want to lose weight permanently, you have to learn to eat properly. Keep in mind that during the first half of the day, your body needs more energy and you need to give it enough food. With balanced meals, however, your body will burn all the calories you give to it and will not store them as fat.
In the evening, however, your body prepares to sleep and does not need much energy. So if you sit down at the table and eat plenty, then you will not be able to consume the calories and they will accumulate in the form of fat.
Popular diets: pros and cons
The main products that this very popular diet for weight loss includes are foods with a high protein index. Such foods are chicken and turkey fillet, fish, lean pork meat, eggs. The intake of vegetables, as well as some fruits such as apples is allowed, and carbohydrates and fats are not consumed.
This regime achieves weight loss without starvation and without following strict schemes. By excluding carbohydrates and fat from your menu, your body starts using its own reserves and starts to lose weight.
To have a truly full effect, it is good to follow this diet at least for a few months.
The menu is not very varied and definitely cannot be called balanced and healthy. In addition, protein foods are not high in water. This requires drinking plenty of water to prevent the kidneys from getting overloaded.
The low carbohydrate diet is similar to the protein one. With the exception that if for the first diet carbohydrates are unacceptable, the low carb diet allows consumption of up to 30-40 g of carbohydrates per day.
Foods that are eaten during the low carb diet are all kinds of lean meats, dairy products (low-fat), all vegetables (except potatoes), fruits (no bananas, watermelon and grapes), cow’s butter and olive oil (instead of margarine and sunflower oil). Sugar, sweets, soft drinks and pastry are excluded from the menu.
This type of diet for healthy weight loss is suitable for anyone who wants to lose weight without losing muscle mass. The low carb diet stimulates fat burning by maintaining the levels of insulin in the blood within normal range which reduces the sense of hunger.
Just like the protein diet, with the low carb diet the exclusion of certain foods leads to a lack of important vitamins and minerals. Kidney problems may also occur if insufficient water is taken during the regimen.
The popularity of this regimen is due to the fact that it is really balanced and healthy. In this type of diet for a healthy weight loss, the so-called food pyramid is used. At the base of the pyramid are placed slow carbohydrates (whole grain bread, cereals, pasta from wheat flour). Above them are the fruits, vegetables, nuts, olive oil and dairy products. All these products are consumed daily and according to what you want to eat. The exception is fish, chicken, eggs and red meat which are good to consume once a week. The Mediterranean diet recommends five-six meals a day, three of which are basic and the other two or three are intermediate meals.
Studies have shown that with this regimen not only help lose weight in a healthy way. The Mediterranean diet model is known for the good prevention of brain and heart diseases.
The varied menu you should stick to is quite expensive.
Each of the food regimes has its positive and negative aspects. Therefore, before you decide for any of them, it is a good idea to visit a specialist who will do the necessary analysis and advise you when choosing.
Is there another way for a healthy weight loss?
Weight loss clinics offer all their clients not only healthy but also fast weight loss. The mode they adhere to is a balanced, healthy menu without starvation. In addition to it, many activities in the nature and physical exercises according to the needs and capabilities of the client are included. The stay is between a week and two during which time clients are monitored by specialists. They not only monitor how weight loss goes but also give advice and recommendations to follow diet regimes for healthy weight loss afterwards.