Beyond Diet Review: a well-known eating strategy that uses a straightforward, three-step process to guarantee long-lasting weight loss.
The diet calls for taking a powdered greens supplement, which is believed to boost energy levels, improve immune function, and enhance general health in addition to restricting a number of food groups and adhering to a set meal schedule.
Some people have criticised the diet as being too restricted, expensive, and unsustainable, despite the fact that supporters commend it for its capacity to reduce cravings, speed up fat burning, and enhance metabolism.
The Beyond Diet’s advantages and disadvantages are discussed in this article, along with the diet’s potential for weight loss.
IET REVIEW SCORECARD
- Overall score: 2.67
- Weight loss: 3
- Healthy eating: 2.5
- Sustainability: 2.5
- Whole body health: 2
- Nutrition quality: 4
- Evidence-based: 2
The Beyond Diet stresses nutritious foods like fruits and vegetables, but it also cuts out a number of food groups and may be difficult to maintain over the long run.
What is the Beyond Diet?
The Beyond Diet is a weight loss regimen that was created by author and nutritionist Isabel De Los Rios. It promises to help you lose weight and increase fat burning with just three easy steps.
According to De Los Rios, the diet can also help you pick the right foods to curb cravings, boost your metabolism, and maintain weight loss long term.
There are three phases to the diet. The first and second phases, each lasting two weeks, include meal planning and recipes.
The Beyond Diet Metabolism Test, which is used to evaluate which meals you should eat to maximise your metabolism, is also available to you during the second phase.
You’re urged to create your own meal plan utilising the concepts of the plan and the recipes provided on their website once you’ve finished the first two phases.
The diet includes foods like fruits, veggies, protein-rich foods, and healthy fats. Meanwhile, most processed foods, added sugars, artificial sweeteners, and soy products are restricted.
On their website, a daily greens supplement that costs $99.95, or around $3.33 per day, is also advised.
You may access the meal planning, recipe library, shopping tips, and online community for a one-time price of $47 as well.
For an extra fee, you can access exercise plans and particular routines designed to balance your blood sugar levels or “cleanse” your body.
Ways to adhere to the Beyond Diet
The Beyond Diet calls for three evenly spaced meals, as well as a morning and afternoon snack.
Each meal generally consists of a good source of protein with some vegetables and fruit.
It is also advised to take the Day Energy supplement, a powdered supplement with a combination of greens and “superfood” elements, once daily.
Additionally, you are authorised to enjoy one dinner with any foods you like on one “free day” per week.
You are given meal plans and recipes to use for the first four weeks of the programme.After the first 28 days are up, you’re encouraged to design your own meals based on the ideas and rules of the programme.
Foods to eat
Dieters who follow the Beyond Diet are encouraged to eat a variety of fruits, vegetables, and protein-rich foods like meat, chicken, and fish.
Nuts, seeds, herbs, spices, and certain cooking oils are also permitted.
Despite being prohibited for the first four weeks of the regimen, whole grains, dairy products, and eggs are thereafter allowed back into the diet.
The Beyond Diet allows a variety of foods, including.
- Fruits: apples, oranges, berries, melons, kiwis, bananas
- Vegetables: spinach, kale, avocados, sweet potatoes, bell peppers, broccoli, tomato, celery
- Meat, fish, and poultry: ground beef, ground buffalo, nitrite-free bacon and sausage, chicken breast and thighs, ground or sliced turkey, salmon, haddock, cod
- Eggs: egg whites and yolks (in limited amounts)
- Nuts: almonds, walnuts, macadamia nuts, peanuts, cashews
- Seeds: sunflower seeds, pumpkin seeds, chia seeds, flax seeds
- Oils: coconut oil, extra virgin olive oil
- Herbs and spices: rosemary, dill, cinnamon, black pepper, basil, oregano, parsley.
- During the third phase of the diet, several foods can be added back into the diet, including:
- Whole grains: sprouted whole grain bread, quinoa, wild rice, brown rice, spelt, buckwheat, barley
- Dairy products: raw butter, feta cheese, Parmesan cheese (in small amounts)
- Legumes: black beans, chickpeas, green beans, cannellini beans, lentils, fava beans
High Costs And Unsustainable
The Beyond Diet restricts several types of food, including sweeteners, sugar-sweetened beverages, soy products, and processed foods.
Some of the foods to avoid on the Beyond Diet include:
- Sweeteners: table sugar, high fructose corn syrup, maple syrup, honey, artificial sweeteners
- Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice
- Soy products: tofu, edamame, tempeh, miso, soy milk.
- Processed foods: convenience meals, chips, cookies, baked goods, fast food
- Refined grains: white bread, pasta, white rice, breakfast cereals
- Fats and oils: canola oil, vegetable oil, soybean oil, peanut oil, lard.
Can it help you lose weight?
Although there’s currently no research on the effectiveness of the Beyond Diet specifically, several components of the diet may be beneficial for weight loss
The approach begins by emphasising the abolition of processed foods, such as refined carbohydrates, fast food, chips, cookies, and frozen meals.
Studies have shown that these meals, which are often higher in calories and lower in vital nutrients like fibre, vitamins, and minerals, may contribute to a rise in body weight and belly fat.
The plan also limits added sugars and sugar-sweetened beverages, such as soda. This strategy may also help reduce weight gain.
The diet also promotes consuming a range of high-protein foods, such as nuts, seeds, meat, fish, and poultry.
According to studies, boosting your protein consumption may boost your sense of fullness and lower ghrelin levels, the hormone that causes you to feel hungry.
It may also help boost your metabolism, enabling your body to burn more calories throughout the day.
Numerous of the plan’s fruits and vegetables contain fibre, which can aid in promoting feelings of fullness and lowering the risk of weight gain.
Therefore, following some of the Beyond Diet’s guidelines may result in greater weight loss and better appetite control.
The Beyond Diet may have various additional advantages besides aiding in weight loss.
Limits added sugars
Restricting your intake of added sugar is one of the key components of the Beyond Diet.
Added sugar not only brings little to the table apart from extra calories but also has been linked to a long list of negative side effects.
In particular, studies show that the excessive consumption of added sugar may contribute to a number of serious health conditions, including heart problems, diabetes, liver disease, and obesity
The Beyond Diet may have various additional advantages besides aiding in weight loss.
Promotes fruits and vegetables
The majority of the foods and snacks on the meal plan involve fruits and vegetables, which are regarded as staples in the Beyond Diet.
These foods are incredibly nutrient-dense, meaning that they’re low in calories but provide a good amount of fiber, vitamins, minerals, and antioxidants in every serving.
Research suggests that increasing your intake of fruits and vegetables may help promote weight loss.
Several studies have also found that eating more fruits and vegetables may be associated with a lower risk of heart disease, cancer, and type 2 diabetes.
Restricts many processed foods
Many processed foods like frozen meals, snack foods, and sweets are restricted on the Beyond Diet.
In addition to enhancing weight loss, limiting your intake of processed foods may benefit several other aspects of your health.
For instance, a study including almost 105,000 individuals discovered a link between a 10% increase in the consumption of highly processed foods and a 12% increase in the chance of acquiring cancer.
According to other study, eating processed meals may increase your chance of developing heart disease and high blood pressure.
Additionally, a recent study found that eating more highly processed meals was linked to a higher chance of dying before their 45th birthday in adults.
Despite the diet’s potential advantages, there are a few drawbacks to take into account.
removes a number of food groupings
Many food groups are cut out during the first two phases of the diet, including dairy, whole grains, and legumes.
Whole grains are not only a great source of nutrients like fiber, vitamins, and minerals but also may protect against heart disease, cancer, and type 2 diabetes.
Additionally, studies suggest consuming legumes like beans and lentils may help with heart health, blood sugar regulation, and weight management.
And crucial elements like calcium, phosphorus, and B vitamins can be found in dairy products like milk, cheese, and yog hurt.
All phases of the diet also forbid the consumption of soy products, such as tofu, tempeh, and soy milk.
This can make it more challenging for some vegetarians and vegans to adhere to the Beyond Diet while still getting the nourishment they need.
Encourages processed meats
Despite restricting many processed foods, processed meats like nitrite-free bacon, sausage, and hot dogs are permitted as part of the Beyond Diet. In fact, they are even included in many of the recipes listed on their website.
But according to study, processed meats might not be the best choice for your health.
According to studies, eating processed meat may increase your chance of developing stomach and colorectal cancer.
In addition, eating processed beef was linked to a 19% higher risk of type 2 diabetes and a 42% higher risk of heart disease, according to a study of 20 research.
high costs and unsustainable
The one-time $47 charge can be quite alluring to dieters on a budget.Other expenses, such as the daily greens supplement, which costs $99.95 a month, or about $3.33 per serving, should also be considered.
On their website, you may also get additional optional items like protein powders, omega-3 supplements, online workout programmes, and cleanse plans.
In addition to being expensive, the diet may be difficult to maintain over the long run due to its restrictions.
Only a small number of particular fats and oils are allowed as part of the plan, and some whole grains, dairy products, and legumes are only permitted at the diet’s final stage.
For people who have dietary restrictions in particular, this could make it difficult to maintain over the long term.
The Beyond Diet is a dietary strategy that places an emphasis on meals that can reduce cravings and speed up metabolism in an effort to promote weight loss and fat burning.
Although there is little study on the diet itself, certain of its components may aid in weight loss and enhance a number of other aspects of your health.
However, the diet is also pricey, leaves out a number of important food groups, and promotes the consumption of harmful components like processed meats.
Therefore, adopting some of the Beyond Diet’s principles—like lowering your intake of processed foods and added sugar—into a balanced and nutrient-rich diet would be a superior strategy for long-term weight loss.
How to lose weight
When you consistently consume less calories than you burn each day, you start to lose weight.
The opposite is true: weight gain occurs when you continually consume more calories than you expend.
Your daily calorie intake is determined by the amount of calories you eat from all foods and drinks.
However, your daily calorie expenditure, also referred to as energy or calorie expenditure, is a little more complicated.
The three main components of calorie expenditure are as follows:
- Resting metabolic rate (RMR). This is the number of calories your body needs to maintain normal bodily functions, such as breathing and pumping blood.
- Thermic effect of food (TEF). This refers to the calories used to digest, absorb, and metabolize food.
- Thermic effect of activity (TEA). These are the calories you use during exercise. TEA can also include non-exercise activity thermogenesis (NEAT), which accounts for the calories used for activities like yard work and fidgeting.
You maintain your body weight if the number of calories you take in and expend is the same.
You must consume less calories than you burn, or raise your level of activity, in order to generate a negative calorie balance and lose weight.
influencing factors for weight reduction
The pace at which you lose weight is influenced by a number of things. Several of them are beyond your power.
Your ability to reduce weight is significantly impacted by your fat-to-muscle ratio.
Women often have a lower muscle-to-fat ratio than males, which results in a 5–10% lower RMR than men of the same height.
This indicates that on average, women burn 5–10% fewer calories while at rest than men. Thus, when on a diet with the same number of calories as women, men often lose weight more quickly.
Males lost 16 percent more weight than women in an 8-week research with more than 2,000 individuals who followed an 800-calorie diet, with relative weight loss of 11.8 percent in men and 10.3 percent in women.
The study, however, did not examine gender-based differences in the capacity to maintain weight loss, despite the fact that males typically lost weight more quickly than women.
Aside from other physical changes, ageing is accompanied with changes in body composition, which include a rise in fat content and a loss in muscle mass.
This modification, together with other elements like the decreasing calorie requirements of your major organs, lowers your RMR.
In fact, adults over age 70 can have RMRs that are 20–25% lower than those of younger adult.
This decrease in RMR can make weight loss increasingly difficult with age.
How rapidly you might anticipate to lose weight may also depend on your starting body mass and composition.It’s crucial to realise that differing relative weight losses (in percent) can correlate to the same absolute weight losses (in pounds) in different people. In the end, losing weight is a difficult task.
Based on your starting weight, age, sex, how many calories you consume each day, and how many calories you burn, the National Institutes of Health (NIH) Body Weight Planner is a handy tool for estimating how much weight you can lose.
Although someone who is heavier may lose twice as much weight, someone who is lighter may lose the same percentage of their body weight (10/250 = 4% versus 5/125 = 4%).
For example, a person weighing 300 pounds (136 kg) may lose 10 pounds (4.5 kg) after reducing their daily intake by 1,000 calories and increasing physical activity for 2 weeks.
To reduce weight, you must create a calorie deficit. How big of a calorie deficit you have determines how quickly you lose weight.For instance, losing more weight than eating 200 fewer calories each day is likely to require 500 fewer calories each day for 8 weeks.
But be careful not to create an excessive calorie deficit.
In addition to being unsustainable, doing so would put you at danger for vitamin shortages. Additionally, it may increase your likelihood of losing weight as muscle rather than fat.
Sleep is frequently neglected while being an essential element of weight loss.
Chronic sleep deprivation can drastically slow down weight loss and slow down how quickly you lose weight.
Sleep deprivation has been shown to boost your craving for high-calorie, low-nutrient items like cookies, cakes, sugary drinks, and chips after just one night (8Trusted Source, 9Trusted Source).
In a 2-week trial, participants on a calorie-restricted diet were randomly assigned to sleep 5.5 or 8.5 hours every night.
Those who slept 5.5 hours every night shed 60% more lean body mass and 55% less body fat than those who slept 8.5 hours per night.
Consequently, type 2 diabetes, obesity, heart disease, and several malignancies are all closely associated with chronic sleep deprivation.
Several other factors can affect your weight loss rate, including:
- Medications. Many medications, such as antidepressants and other antipsychotics, can promote weight gain or hinder weight loss.
- Medical conditions. Illnesses, including depression and hypothyroidism, a condition in which your thyroid gland produces too few metabolism-regulating hormones, can slow weight loss and encourage weight gain.
- Family history and genes. There is a well-established genetic component associated with people who have overweight or obesity, and it may affect weight loss.
- Yo-yo dieting. This pattern of losing and regaining weight can make weight loss increasingly difficult with each attempt, due to a decrease in RMR..
Diet to lose weight at its best
Knowing which weight reduction plan is the best can be difficult because there are so many options available, all of them promise remarkable and rapid results.
There is no one greatest weight reduction diet, despite the claims of its inventors and supporters that their plans are superior to the competition.
For instance, low-carb diets like the keto diet may help you lose more weight initially, but studies show no differences in long-term weight loss.
Your capacity to maintain a calorie-reduced, healthy eating pattern is what counts most.
However, many people find it challenging to maintain an extremely low calorie diet for an extended period of time, which is why most diets fail.
Only modestly lower your caloric intake, tailor your diet to your preferences and health, or consult a qualified dietitian to maximise your chances of success.
To maximise fat reduction and avoid or minimise muscle loss, combine diet with exercise, including both aerobic and resistance training.
You can further encourage weight loss and your general health by removing highly processed meals and adding more wholesome, nutritious foods, such vegetables, fruits, whole grains, healthy fats, and proteins.
Safe weight loss rates
While the majority of individuals desire quick, rapid weight loss, it’s crucial to avoid losing too much weight too soon.
Your risk of gallstones, dehydration, and starvation can all rise with rapid weight reduction.
Additional negative implications of rapid weight loss comprise.
- hair loss
- menstrual irregularities
- muscle loss
Though weight loss may start out more quickly at the beginning of a programme, experts advise losing 1-3 pounds (0.45-1.36 kg) per week, or roughly 1% of your body weight.
Remember that losing weight is not a linear process as well. You might lose more some weeks than others, or you might lose nothing at all.
Therefore, if your weight reduction slows down or plateaus for a few days, don’t get disheartened.
You might find it easier to stay on track if you keep a meal journal and weigh yourself frequently.
According to research, those who use self-monitoring strategies, such keeping track of their nutritional intake and weight, are more likely to successfully lose weight and keep it off than those who don’t.
When you consume less calories than you expend, you lose weight.
Your beginning weight, gender, age, sleep, and the size of your calorie deficit are just a few of the many variables that influence how quickly you lose weight.
A safe and sustainable strategy to accomplish your goals is to aim to shed 1-3 pounds (0.45-1.36 kg) per week.
Reviews of 9 Popular Weight Loss Programs
There are numerous diets available for losing weight.
Others restrict calories, carbs, or fat while others concentrate on decreasing appetite.
It might be challenging to decide which ones are worthwhile to test because they all assert that they are superior.
The reality is that there isn’t a single diet that works best for everyone, and what works for you might not work for someone else.
This article examines the evidence supporting the nine most well-liked diets for weight loss.
One is the Paleo diet
According to the paleo diet, you should consume the same foods as your pre-agricultural hunter-gatherer ancestors.
According to the argument, the Western diet and the use of cereals, dairy products, and processed foods are to blame for the majority of modern ailments.
Although it’s questionable whether the items on this diet are the same ones your ancestors consumed, it is related to a number of remarkable health advantages.
How it works: The paleo diet discourages processed foods, sugar, dairy, and grains while emphasising whole foods, lean protein, vegetables, fruits, nuts, and seeds.
The paleo diet, in some of its more adaptable forms, also permits dairy products like cheese and butter and tubers like potatoes and sweet potatoes.
Loss of weight: Numerous studies have demonstrated that the paleo diet can result in significant weight loss and a smaller waistline.
Paleo dieters automatically consume more protein, 300–900 less calories per day, and a lot fewer carbohydrates, according to research.
Other advantages include the diet’s apparent ability to lower blood pressure, blood sugar, blood triglycerides, cholesterol, and other risk factors for heart disease.
The paleo diet does not allow for whole grains, legumes, or dairy, which are nutritious and healthy foods.
2. The Vegan Diet
For ethical, environmental, or health grounds, the vegan diet forbids the use of any animal products.
Veganism is also linked to opposition to animal abuse and exploitation.
The strictest kind of vegetarianism is veganism.
It also forbids the use of dairy, eggs, and anything derived from animals, including gelatin, honey, albumin, whey, casein, and several types of vitamin D3.
Weight loss: Due to its extremely low fat and high fibre content, a vegan diet may be quite efficient at helping people lose weight – frequently without counting calories.
Compared to other diets, vegan diets are consistently associated with lower body weight and body mass index (BMI).
According to an 18-week study, vegan dieters shed 9.3 pounds (4.2 kg) more weight than those following a control diet. The control group had to limit their calorie intake, whereas the vegan group was free to eat until they were satisfied.
Vegan diets are not, however, superior to other diets for weight loss when comparing calories for calories.
Reduced calorie intake is mostly responsible for weight loss on vegan diets.
Other advantages: Reduced risk of heart disease, type 2 diabetes, and early death are associated with plant-based diets.
Limiting processed meat may also lower your risk of developing Alzheimer’s and of dying from cancer or heart disease.
The drawback: Vegan diets may be deficient in a number of minerals, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids because they fully forgo animal products.
3. Diets Low in Carbs
Since decades, low-carb diets have gained popularity, particularly for weight loss.
There are various kinds of low-carb diets, but they all call for keeping daily carbohydrate intake to 20–150 grammes. The fundamental goal of the diet is to make your body rely more on fats for fuel rather than primarily on carbohydrates.
How it works: Low-carb diets severely restrict your carbohydrate intake while emphasising unlimited amounts of protein and fat.
When you eat very few carbohydrates, your blood is pushed to your liver, where part of the fatty acids are converted to ketones.
In the absence of carbohydrates, your body can then use fatty acids and ketones as its main energy sources.
Numerous studies have shown that low-carb diets are quite effective at promoting weight loss, particularly in overweight and obese people.
They appear to be highly helpful at shedding the risky belly fat that can encircle your organs.
On very low-carb diets, people frequently enter a state known as ketosis. According to numerous studies, ketogenic diets result in more than twice as much weight loss than low-fat, calorie-restricted diets.
Benefits of low-carb eating plans include decreased appetite and feelings of hunger, which automatically result in fewer calories consumed.
In addition, numerous significant disease risk factors, including blood triglycerides, cholesterol levels, blood sugar, insulin levels, and blood pressure, may benefit from low-carb diets.
The drawback: Not everyone should follow a low-carb diet. While others feel horrible on them, some feel fantastic.
It’s possible for some people to have higher levels of “bad” LDL cholesterol.
An extremely rare illness known as nondiabetic ketoacidosis can be brought on by very low-carbohydrate diets. If untreated, this illness, which seems to be more prevalent among lactating women, can be lethal.
However, the majority of people can safely follow a low-carb diet.
4. Dukan Diet
The Dukan diet is a high-protein, low-carb weight loss plan that is broken up into two phases for weight loss and two phases for maintenance.
The amount of weight you need to reduce will determine how long you spend in each phase. Every stage has a unique eating plan.
How it works: Oat bran is required throughout the weight loss periods, and consuming high-protein foods at any time is encouraged.
In the subsequent phases, non-starchy veggies are added after which some carbohydrates and fat are added. As time goes on, there will be less and fewer days where you only eat protein.
Weight loss: In one study, Dukan-following women dropped an average of 33 pounds (15 kg) in 8–10 weeks while eating roughly 1,000 calories and 100 grammes of protein daily.
High-protein, low-carb diets may significantly aid in weight loss, according to numerous other research.
A greater metabolic rate, a drop in the hunger hormone ghrelin, and an uptick in numerous fullness hormones are a few of them.
Other advantages: The Dukan diet has no other advantages listed in the scientific literature besides weight loss.
The drawback: The Dukan diet is the subject of scant high-quality research.
The Dukan diet restricts both fat and carbohydrates, which is an unscientific approach. Contrarily, compared to both low-carb and low-fat diets, eating fat as part of a high-protein diet seems to speed up metabolism.
Furthermore, rapid weight loss brought on by severe calorie restriction frequently results in a large loss of muscle.
It may also force your body to save energy due to the loss of muscle mass and severe calorie restriction, making it incredibly simple to gain the weight back once you’ve lost it.
5. Adopting an ultra-low-fat diet
Your daily calorie intake of fat is limited to less than 10% on an ultra-low-fat diet.
A low-fat diet typically contains about 30% of its calories as fat.
According to studies, this diet is inefficient for long-term weight loss.
The ultra-low-fat diet’s proponents assert that in order to have a positive impact on health and promote weight loss, typical low-fat diets must contain less fat than 10% of total calories.
How it works: A diet that is ultra-low in fat has 10% or less calories from fat. A little amount of animal products are consumed, and the diet is primarily plant-based.
As a result, it often contains little protein (10% of calories) and a lot of carbohydrates (about 80 percent of calories).
Weight loss: This diet has been quite effective in helping obese people lose weight. In one study, obese people who followed an ultra-low-fat diet dropped an average of 140 pounds (63 kg).
An additional 8-week research that used a diet high in fat (7–14%) revealed an average weight loss of 14.8 pounds (6.7 kg).
Other advantages: Research suggests that extremely low-fat diets can reduce a number of heart disease risk factors, such as high blood pressure, high cholesterol, and inflammation-related indicators.
Surprisingly, type 2 diabetes can significantly improve as a result of this high-carb, low-fat diet.
The autoimmune disorder multiple sclerosis, which affects the brain, spinal cord, and optic nerves in the eyes, may also be slowed down by it.
The drawback: Since fat plays numerous significant roles in your body, the fat restriction may result in long-term issues. They aid in the synthesis of hormones, cell membranes, and the absorption of fat-soluble vitamins.
Additionally, an ultra-low-fat diet restricts the consumption of a number of nutritious foods, lacks variety, and is very challenging to follow.
6. The Atkins Diet
The most popular low-carb weight loss regimen is the Atkins diet.
Its proponents maintain that as long as you stay away from carbohydrates, you can lose weight by eating as much protein and fat as you like.
Low-carb diets are particularly helpful for weight loss since they decrease hunger. You automatically eat fewer calories as a result of this.
The Atkins diet is broken up into four parts. You begin with an induction phase where you consume less than 20 grammes of carbohydrates each day for the first two weeks.
As you get closer to your desired weight, the other phases involve gradually reintroducing healthy carbs to your diet.
Weight loss: Research shows that the Atkins diet promotes weight reduction more quickly than low-fat diets.
According to other studies, low-carb diets are quite effective for shedding pounds. They are particularly effective at shedding belly fat, the riskiest type of fat that collects in your abdominal cavity.
Additional advantages: Research suggests that low-carb diets, such as the Atkins diet, may lower a variety of disease risk variables, including blood triglycerides, cholesterol, blood sugar, insulin, and blood pressure.
Low-carb diets are superior to other weight loss programmes in terms of how well they affect blood sugar, “good” HDL cholesterol, triglycerides, and other health indicators.
The drawback: The Atkins diet, like other extremely low-carb diets, is generally safe and healthful but may occasionally produce issues.
7 . The HCG Diet
The HCG diet is a drastic weight loss plan designed to help people lose up to 1-2 pounds (0.45-1 kg) every day.
Its supporters assert that it increases metabolism and fat reduction without increasing appetite.
Early pregnancy occurs when HCG (human chorionic gonadotropin) is present in large amounts.
It notifies a woman’s body that she is pregnant and keeps the production of hormones vital to the growth of the foetus going. It is also used to address reproductive problems.
There are three phases to the diet, which is how it operates. You start taking supplements containing HCG during the first stage.
The second phase of treatment involves taking HCG drops, pellets, injections, or sprays combined with an extremely low-calorie diet of only 500 calories per day. A 3-6 week period is recommended for the weight loss phase.
You stop taking HCG during the third phase and gradually increase your food consumption.
Weight loss: Several studies have found that although the HCG diet does result in weight loss, the HCG hormone is not responsible for the weight loss.
HCG was also shown not to decrease hunger.
There are no other known advantages of the HCG diet than weight loss.
The drawback: The HCG diet, like most other extremely low-calorie diets, may result in muscle loss, which lowers your capacity to burn calories.
Your body burns fewer calories when you follow such a stringent calorie limit. Your body tries to conserve energy because it believes that it is starving.
Additionally, the majority of HCG products on the market are frauds that don’t actually contain HCG. Only injections can increase this hormone’s blood levels.
The diet also includes a lot of negative side effects, such as sadness, lethargy, and headaches. The diet is most likely to blame for one case of a lady getting blood clots.
The FDA condemns this regimen, calling it unlawful, risky, and deceptive.
8. The Zone Diet
The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily calories and protein and fat to 30% each
It recommends eating only carbs with a low glycemic index (GI).
The GI of a food is an estimate of how much it raises your blood glucose levels after consumption.
The Zone Diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce your risk of chronic diseases
How it works: The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of fat — namely monounsaturated oil, such as olive oil, avocado, or almonds.
It also limits high-GI carbs, such as bananas, rice, and potatoes.
Weight loss: Studies on low-GI diets are rather inconsistent. While some say that the diet promotes weight loss and reduces appetite, others show very little weight loss compared to other diets
Other benefits: The greatest benefit of this diet is a reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides
One study suggests that the Zone Diet may improve blood sugar control, reduce waist circumference, and lower chronic inflammation in overweight or obese individuals with type 2 diabetes.
The downside: One of the few drawbacks of this diet is that it limits the consumption of some healthy carb sources, such as bananas and potatoes.
9. Intermittent Fasting
Intermittent fasting cycles your body between periods of fasting and eating.
Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an eating pattern than a diet.
The most popular ways to do intermittent fasting are:
- The 16/8 method: Involves skipping breakfast and restricting your daily eating period to eight hours, subsequently fasting for the remaining 16 hours of the day.
- The eat-stop-eat method: Involves 24-hour fasts once or twice per week on non-consecutive days.
- The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories. You do not restrict intake on the five remaining days.
- The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at night.
How it works: Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie restriction.
It can make you eat fewer calories overall — as long as you don’t overcompensate by eating much more during the eating periods.
Weight loss: Intermittent fasting is generally very successful for weight loss. It has been shown to cause weight loss of 3–8% over a period of 3–24 weeks, which is a lot compared to most weight loss diets.
In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate by 3.6–14% in the short term.
Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides, and blood sugar levels.
Furthermore, intermittent fasting has been linked to increased levels of human growth hormone (HGH), improved insulin sensitivity, improved cellular repair, and altered gene expressions.
Animal studies also suggest that it may help new brain cells grow, lengthen lifespan, and protect against Alzheimer’s disease and cancer.
The downside: Although intermittent fasting is safe for well-nourished and healthy people, it does not suit everyone.
Some studies note that it’s not as beneficial for women as it is for men.In addition, some people should avoid fasting, including those sensitive to drops in blood sugar levels, pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished, underweight, or nutrient deficient.