Which weight loss diet is the most effective weight loss
The myth of weight loss diet
Here we first talk about some of the views on universal research, and then elaborate on the focus of personalized weight loss diet.
From the current mainstream view of weight reduction
It would be said that as long as the calorie limit is the same, then the effect of weight loss will be the same.
Whether you are eating low sugar, ketogenic or low fat meal
Weight loss results will not be too bad
For example, the following study has integrated a bunch of research.
What diet can help you lose weight
Probably contains results from 7,000 subjects for different diets
The very low-sugar diet group lost 8.73 kg in six months and an average of 7.25 kg after tracking in the 12th month.
The low-fat diet group decreased by 7.99 kg in six months and by 7.27 kg in 12 months.
It means that the low-fat and low-sugar groups have lost about 7.25 kg in a year.
So the conclusion of the study suggests that you choose a weight-loss diet that you like and can perform for a long time.
This conclusion I personally feel is ok
But in fact, because everyone’s genes and living environment are different.
So there should be ways to find the most personalized diet
Insulin determines your weight loss effect
The first is the main nutrient ratio
She divided obese girls into two groups with insulin-resistant insulin and normal insulin.
And weight loss diet allows them to use low sugar or low fat
The results of the study show
The group with normal insulin eats 6.8 kg of low sugar and eats 13.5 kg of low fat.
The opposite group of insulin-suppressed people eats 13.4 kg of low-sugar, eats 8.5 kg of low-fat and loses 8.5 kg.
The more amazing thing is that according to their own diet records, eating low-fat is the same as eating low-sugar, and the calories burned by exercise are similar.
So how do you lose more than five kilograms in weight between the two groups?
They attribute this difference to the transcription factor FOXC2, which is affected by insulin and the amount of fat ingested.
The two groups with the most lean group had higher FOXC2 gene expression.
Of course, this research is not very big or long.
But this result lets us know
If you have insulin barriers, maybe you are more suitable for low-sugar diets.
If you don't have insulin resistance, it might be better for a low-fat diet.
If you don't know what a low-sugar diet or if you are afraid of this weight-loss diet, you can check out my previous article.
Low sugar is less effective than low fat in the absence of calories
I just talked about the calorie
If you don't count as major nutrients, calories, or you just don't want to count these
Then I would highly recommend that you use low sugar to lose weight.
You can see that the study below is as low as low sugar or low fat.
But the low sugar group does not limit how much calories they need to eat, just let them go to the right food.
The results show up within one year
Low-sugar diets are more effective than low-fat diets without limiting caloric intake.
The main reason is that the low-sugar diet is a very full diet, making it harder to eat too much.
If the main nutrients are to be integrated, I would recommend you:
First, no matter which weight loss diet, you need to eat enough protein to help you lose weight and prevent re-fat
Second, vegetables should eat more
Third, people who don’t count calories eat low sugar.
Fourth, you can try a low-sugar diet with insulin inhibition.
Fifth, you can try a carbon cycle diet if you like to count nutrients.
After you understand these main nutrients, you can try other auxiliary methods.
For example, intermittent fasting is a good fat loss aid.
For example, 16/8 fasting is to eat the whole amount of food in the eight-hour eating window.
This kind of assistance is very suitable for people who are not easy to eat.
Like I personally like to shorten the eating time, then eat it in one breath.
Intermittent fasting will also help to improve blood sugar and insulin.
So if you have problems with insulin, you can try to see intermittent fasting.
Simply speaking, don't let you eat at any time so that insulin is not secreted too often.
Which weight loss diet are you suitable for?
Of course, all of the above are finished.
There will still be more personal factors that determine which diet you are suitable for.
For example, if you can only eat vegetarian food, it is more difficult to carry out a very low sugar diet.
Or if you think that boiled food is hard to eat, then you may find it harder to have a low-fat diet.
I personally used almost every weight loss recipe.
Before I started the retraining, I was easily reduced by very low sugar.
After starting the retraining, which diet method can reduce weight
When I am busy, I will use very low sugar or ketone, because it is easy to perform as long as the protein intake is clear.
When I have time, I will arrange a carbon cycle diet because I can eat more food, but I also need to spend more time calculating the main nutrients.
At the same time, I will go with fasting because I am afraid of being hungry.
I have also performed a low-fat meal for a week... effective but it’s really too bad for my appetite.
Finally, I hope this article about weight loss diet will help everyone.
The myth of weight loss diet
Here we first talk about some of the views on universal research, and then elaborate on the focus of personalized weight loss diet.
From the current mainstream view of weight reduction
It would be said that as long as the calorie limit is the same, then the effect of weight loss will be the same.
Whether you are eating low sugar, ketogenic or low fat meal
Weight loss results will not be too bad
For example, the following study has integrated a bunch of research.
What diet can help you lose weight
Probably contains results from 7,000 subjects for different diets
The very low-sugar diet group lost 8.73 kg in six months and an average of 7.25 kg after tracking in the 12th month.
The low-fat diet group decreased by 7.99 kg in six months and by 7.27 kg in 12 months.
It means that the low-fat and low-sugar groups have lost about 7.25 kg in a year.
So the conclusion of the study suggests that you choose a weight-loss diet that you like and can perform for a long time.
This conclusion I personally feel is ok
But in fact, because everyone’s genes and living environment are different.
So there should be ways to find the most personalized diet
Insulin determines your weight loss effect
The first is the main nutrient ratio
She divided obese girls into two groups with insulin-resistant insulin and normal insulin.
And weight loss diet allows them to use low sugar or low fat
The results of the study show
The group with normal insulin eats 6.8 kg of low sugar and eats 13.5 kg of low fat.
The opposite group of insulin-suppressed people eats 13.4 kg of low-sugar, eats 8.5 kg of low-fat and loses 8.5 kg.
The more amazing thing is that according to their own diet records, eating low-fat is the same as eating low-sugar, and the calories burned by exercise are similar.
So how do you lose more than five kilograms in weight between the two groups?
They attribute this difference to the transcription factor FOXC2, which is affected by insulin and the amount of fat ingested.
The two groups with the most lean group had higher FOXC2 gene expression.
Of course, this research is not very big or long.
But this result lets us know
If you have insulin barriers, maybe you are more suitable for low-sugar diets.
If you don't have insulin resistance, it might be better for a low-fat diet.
If you don't know what a low-sugar diet or if you are afraid of this weight-loss diet, you can check out my previous article.
Low sugar is less effective than low fat in the absence of calories
I just talked about the calorie
If you don't count as major nutrients, calories, or you just don't want to count these
Then I would highly recommend that you use low sugar to lose weight.
You can see that the study below is as low as low sugar or low fat.
But the low sugar group does not limit how much calories they need to eat, just let them go to the right food.
The results show up within one year
Low-sugar diets are more effective than low-fat diets without limiting caloric intake.
The main reason is that the low-sugar diet is a very full diet, making it harder to eat too much.
If the main nutrients are to be integrated, I would recommend you:
First, no matter which weight loss diet, you need to eat enough protein to help you lose weight and prevent re-fat
Second, vegetables should eat more
Third, people who don’t count calories eat low sugar.
Fourth, you can try a low-sugar diet with insulin inhibition.
Fifth, you can try a carbon cycle diet if you like to count nutrients.
After you understand these main nutrients, you can try other auxiliary methods.
For example, intermittent fasting is a good fat loss aid.
For example, 16/8 fasting is to eat the whole amount of food in the eight-hour eating window.
This kind of assistance is very suitable for people who are not easy to eat.
Like I personally like to shorten the eating time, then eat it in one breath.
Intermittent fasting will also help to improve blood sugar and insulin.
So if you have problems with insulin, you can try to see intermittent fasting.
Simply speaking, don't let you eat at any time so that insulin is not secreted too often.
Which weight loss diet are you suitable for?
Of course, all of the above are finished.
There will still be more personal factors that determine which diet you are suitable for.
For example, if you can only eat vegetarian food, it is more difficult to carry out a very low sugar diet.
Or if you think that boiled food is hard to eat, then you may find it harder to have a low-fat diet.
I personally used almost every weight loss recipe.
Before I started the retraining, I was easily reduced by very low sugar.
After starting the retraining, which diet method can reduce weight
When I am busy, I will use very low sugar or ketone, because it is easy to perform as long as the protein intake is clear.
When I have time, I will arrange a carbon cycle diet because I can eat more food, but I also need to spend more time calculating the main nutrients.
At the same time, I will go with fasting because I am afraid of being hungry.
I have also performed a low-fat meal for a week... effective but it’s really too bad for my appetite.
Finally, I hope this article about weight loss diet will help everyone.
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