5 recommended diet methods are in order! Comprehensive explanation
recommended diets are available in many different variations, so it is important that you choose one that is best suited for your body type and lifestyle. Also, many people may want to avoid regretting trying the wrong diet. Continue this article ،we will also give ways that you should not do,
There are different methods of diet, but many people wonder what kind of effective and recommended method. Below is a list of recommended diets that are considered healthy and effective.
I will introduce all of them, so please refer to them.
recommended diet [First place] muscle training diet
Weight training, as the name implies, is a way to lose weight.
The advantage of the muscle training system is that you can create a body that facilitates weight loss by increasing basal metabolism due to increased muscle mass. In addition, when gaining muscle, you will have a sharp body, so it's easy to get the perfect figure.
Many people feel uncomfortable about being overweight when they hear the word muscle training. However, especially for women, it is difficult to gain muscle, so they are often not inflated unless they train muscles like athletes.
Do muscle exercises regularly to burn fat and get a taut physique.
If you have already started muscle training but are having trouble losing weight, please read the article below. I explain why I can't lose weight even though I'm training muscles and how to deal with it.
recommended diet [Second place] calorie restriction diet
A calorie-restricted diet is a diet that limits the number of calories you consume. The appeal of a calorie-restricted diet is that it is very effective and relatively easy to do.
Since a calorie-restricted diet is just eating so that the calories you eat are less than the calories you consume per day, anyone can practice it. However, if you limit your calorie intake too much, you may lose your health, so be careful.
If you adjust your diet so that it is 90% of the calories you burn
you will gradually lose weight.
The key to healthy weight loss on a calorie-restricted diet is to have a balanced menu. To keep the muscles even a little, let's have a good balance of vitamins and minerals while eating a lot of protein.
If you want to calculate how many calories you should consume during your diet, please see the article below. It explains in detail how to calculate calorie intake and precautions.
recommended diet [Third place] aerobic exercise system
A diet for exercise is a diet that actively performs aerobic exercise and is aimed at burning fat.
By promoting fat burning through aerobic exercise, it is attractive to avoid traumatic experiences such as muscle training and dietary restrictions. However, aerobic exercise risks losing muscle as well as fat.
Even if you lose weight, you cannot say that your diet is successful if your body does not have a sharp body.
Therefore, if you are aiming not only to lose weight but also to have a beautiful body line, it is ideal to do muscle exercises as well. Weight training helps you lose fat while maintaining muscle.
recommended diet [Fourth place] diet to improve the situation
You can expect the effect of the diet not only through exercise and dietary restrictions but also by improving your posture. A diet to improve the situation is a popular method because it is easy and anyone can easily do it.
If your posture is bad, you will approach the body that facilitates weight gain, such as decreased muscle tone and increased abdominal fat. If you keep trying to improve and maintain your posture, you will find it easier to build muscles where you need them and get a toned body.
First of all, let's start by finding improvements in your posture, such as bending backward and a hunched back.
recommended diet [Fifth place] diet eating ranking
The eating order system is a method that makes it difficult to gain fat by being aware of the order in which you eat. Even with the same meal, the order in which you eat it can make a difference in how you increase body fat.
When you eat and absorb sugar, your blood sugar level rises. When blood sugar levels rise, the hormone insulin activates in the body.
Insulin plays an important role in lowering blood sugar levels, but it also has an effect on fat storage. Therefore, it is a hormone that you do not want to secrete excessively.
If you can slow down the rise in blood sugar by paying attention to the order in which you eat, then excess insulin will not be secreted, so it will be more difficult for you to gain fat.
To prevent high blood sugar
it is recommended to eat dietary fiber before carbohydrates. Therefore, you can anticipate the effect of the diet by eating foods rich in dietary fiber such as vegetables first and then consuming proteins and carbohydrates.
recommended diet: A combination of weight training and calorie restriction is recommended.
I have presented the recommended diet methods in the order format, but you don't have to stick to one method. If you want to not only lose weight but also get in shape, a combination of strength training and calorie restriction is effective.
Muscle training is expected to increase basal metabolism by increasing muscle as well as burning fat by training. As a result, you can create a body that is easy to lose weight and difficult to gain weight.
In addition, muscle building tightens the body, so one of the attractions is that the body line becomes beautiful.
Calorie restriction is the most effective way to lose body fat. Therefore, by doing muscle training and restricting calories, you can create a body that is easier to lose weight while burning fat.
If you want to get the perfect body, try to train muscles and reduce calories.
Ranking of diet methods that you should not follow
We have presented 5 recommended diet methods in the order format. There are many other diet methods that you can try, but there are some that you should avoid.
Here are three diets that we do not recommend.
I'll explain why I can't recommend it, so let's check it out in order.
[First place] carbohydrate restriction diet
The first diet that you should not follow is the sugar-restricted diet.
Sugar restrictions are heard in many places such as the media and SNS. Carbohydrates have become the enemy of diets in recent years, a method that attracts a lot of attention.
However, a carbohydrate-restricted diet is said to be a diet that not only hurts the body but also facilitates its recovery.
When you reduce carbohydrates, you lose both muscle and fat, so you will definitely lose weight. However, with a decrease in muscle mass, there is a risk of a decrease in basal metabolism and an easy increase in body weight.
Also, when eating carbohydrates after completing a diet, the absorption rate is higher than before, so it is easier to recover. If you want to succeed in dieting and maintaining a slim figure, do not restrict carbohydrates.
[Second place] fasting diet
The intermittent fasting system is a method of losing weight by frequent fasting for a while.
Fasting is not recommended for dieting, as well as carbohydrate restriction. In the first place, fasting is carried out under the guidance of a knowledgeable person or a doctor. Improper fasting without knowledge has a significant negative effect on the body.
Also, if you are silent, you will not be able to bring nutrition into your body, your brain function will decrease, and your muscles will decrease. When you lose muscle mass, basal metabolism slows down, which makes it easier for you to gain weight.
If you stop fasting when your body is prone to weight gain, it will absorb more nutrients, which will cause the body to recover. Therefore, as with carbohydrate restriction, if you want your diet to be successful, you need to stop fasting.
[Third place] one meal a day
A diet consisting of one meal a day can help you lose weight in the short term, but it is a health hazard and should be avoided. Since you can only eat one meal a day, it is difficult to get enough nutrients.
Also, if you eat one meal a day, you will eat less than usual, and therefore the amount of food you eat at each meal will increase. With the habit of eating until satiety, there is also a fear of increasing the amount more and more.
Also, long intervals between meals can lead to high blood sugar levels, which leads to increased insulin secretion. Insulin has an effect on fat storage, so even if you significantly reduce calorie intake, weight loss will slow down.
3 things to keep in mind when dieting
If you follow a diet in the right way, you will definitely see results. However, some caveats should be practiced:
1. Follow-up
The point that should be observed when dieting is to continue. This is because any diet will not produce results unless it is continued. Even if you are on an effective diet, you will not feel any effect if the period is short.
First of all, once you have decided on one diet method, it is important to be aware of its continuation for about a month. Let's judge whether it is effective or not after continuing.
2. Avoid stress
When dieting, be careful not to accumulate stress as much as possible.
When stress accumulates, symptoms that negatively affect the diet, such as lack of sleep and overeating, are likely to occur. Also, if you are nervous about your diet, you may not be able to continue and lose confidence.
Choose a way to avoid stress accumulation as much as possible and follow a diet in a healthy state of mind and body.
3. Don't go on a surprisingly hard diet
When starting a diet, it is also important to be careful not to make it suddenly difficult.
A sudden and hard diet puts a heavy burden on your body. It is not recommended because it reduces immunity and increases the risk of infection. First, let's practice what we can do in the reasonable term.
Even if you do not follow a hard diet, if you continue it, your body will definitely change. Please be aware of the speed distribution so as not to suddenly go on a strict diet.
a summary
Personal training is recommended for those who seriously want to succeed in dieting. In personal training, a professional trainer will carefully teach you the correct muscle training method and knowledge of diet.
In addition, it is attractive to be able to competently follow a diet because you can find out the content of the training and the meal that suits you. If you want to get maximum results in the shortest time, consider personal training.