What does the science say about weight loss diets?

Although they promise to lose weight in a short time, miracle diets often lead to a deficit of essential nutrients that can put health at risk in the medium term. What do the experts recommend? the science say about weight loss diets.

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Weight loss diets have become fashionable due to the growing problem of obesity worldwide. However, not all are healthy, and some are not even a good option to achieve the goal. Therefore, we are going to show you the position of science about the most famous ones.

First of all, it must be made clear that losing weight is the result of a combination of good habits maintained over time. Shortcuts and shortcuts often don't guarantee success in these types of situations. Instead, patience is a great ally.

Low-calorie diets to lose weight

It is clear that to lose weight it is necessary to generate a caloric deficit. In this way, the body's energy reserves are used by oxidizing lipids for energy production. In this regard, there is evidence that proposing a reduction in ingested calories generates good results.

However, to achieve this objective, several different protocols can be implemented. One of the ones that works best is intermittent fasting, This consists of restricting the consumption of caloric foods in a range greater than 16 hours.

Likewise, it is possible to achieve the energy deficit through other practices, such as limiting fat consumption. However, this mechanism is currently quite controversial, since it increases the risk of developing fat-soluble vitamin deficiencies.

"Miracle diets" to lose weight

It is possible to find a type of diet that takes the idea of ‹‹energy deficit to the extreme. These are very restrictive in terms of food groups, which makes them very unsustainable over time. These are known as "miracle diets", which also tend to stand out for regularly introducing an edible with "special" properties in the diet.

The truth is that these approaches usually generate a yo-yo effect. That is, when the pattern is abandoned, the lost weight is regained along with a few extra kilos. This is produced by the loss of muscle mass during the process, which negatively conditions the basal metabolic output.

In addition, it must be taken into account that high protein restriction is very detrimental to the maintenance and functionality of lean mass. Similarly, limiting omega-3 intake can affect muscle health, according to a study published in Nutrients.

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The best way to lose weight is to combine diet with exercise

To achieve weight loss success, a moderately hypocaloric diet must be combined with regular physical activity. This is the most effective way to achieve the goal. With this, daily energy expenditure is increased and intake is kept under control.

On the other hand, being moderate in terms of diet reduces the risk of experiencing deficiencies of essential nutrients that can put health at risk. It is important to stimulate the oxidation of lipids, but it is also important to ensure that the body's requirements are met.

Finally, it should be noted that strength work must be prioritized over cardiovascular work. With this, the growth of the body's lean mass is stimulated, which will subsequently affect the basal metabolic rate. It should not be forgotten that muscle is a metabolically very active tissue, so it demands more energy for its maintenance, even at rest.

To achieve this goal, it is possible to use certain dietary supplements, although it is important to consult with a professional before starting to consume such products.

Not all weight loss diets are supported by science

As you have seen, you have to be careful when proposing a diet to lose weight. Although it is necessary to optimize the diet to achieve the goal, some of the plans are excessively strict and little recommended. Its implementation could generate deficits.

For this reason, we recommend that you do not go the short way that miracle diets promise. The best option is to make a change in habits, increasing the practice of physical activity and prioritizing the consumption of fresh food over ultra-processed products.

Finally, don't forget to guarantee a good rest either. During this period there is the recovery of muscle tissue, necessary to ensure good performance in subsequent days.