The European Medical Institution of Obesity has handed down recommendations with the five most recommended diets to eliminate a few pounds in a healthy way.
It is not easy to separate the good from the bad in dieting, a field riddled with hoaxes and half-truths. That’s why the European Medical Institute of Obesity (IMEO) has presented the five most recommended diets to follow in order to lose weight without abandoning a healthy lifestyle.
The institute assures that by following these food styles one can shed up to 6 kilos per month.
The Evolution method
This diet plan that can help you lose 5 kilos of fat per month and is aimed at favoring the use of fat as an energy source, through the taking of low and medium glycemic foods to stabilize blood sugar levels, foster vitality, and avoid feeling hungry; adequate amounts of muscle-feeding proteins (meat, fish, eggs, and milk); healthy fats (avocado and nuts are the classic examples); and high nutritional density foods such as fruits and vegetables, legumes or whole grains to rule out possible nutritional deficiencies.
Realfooding
Realfooding invites you to eliminate the ultra-processed products and the addictive effect you may have, moving to a natural and healthy diet. With this diet you can lose between 0.5 and a kilo a week, and your followers divide food into three groups depending on their nature, nutritional quality or the presence of processed ingredients and additives. The first, and the one to be taken into account, is composed of fruits, vegetables, vegetables, legumes, fish, seafood and eggs; uht milk (which has been subjected to an ultrapasteurization process), extra virgin olive oil, canned fish or 100 percent whole bread. Finally, the third group consists of soft drinks, sugary dairy, salted snack or pastries; and we must stay as far away from it as possible.
Volumetric diet
Followed by actress Angelina Jolie, she also loses between 0.5 and 1 kilo a week. The advantage of this diet is its ability to calm the appetite and cover the daily nutritional requirements, for which it resorts to the taste, texture, way of preparation and combination of certain foods that increase the feeling of satiety. In particular, this diet prioritizes the most aqueous foods and cooked: infusions, cooked cereals, fruits, vegetables, soups and stews; foods with high calorie density (mayonnaise, cream sausages or whole dairy) are replaced by skimmed dairy, skinless chicken, lean meat and light and dressings. Rapidly-absorbing carbohydrates such as potatoes or refined cereals and their derivatives (white bread, pasta and white rice) should also be avoided. In addition, this diet recommends drinking two glasses of water as soon as you get up and reach three liters a day, being able to opt for fruit juices or smoothies.
Vegan diet
Brad Pitt or Natalie Portman are some of the celebrities who follow the vegan diet, which ranks fourth on the IMEO list, as it allows you to lose between 1 and 2 kilos a week. It is a diet based on the exclusion of all kinds of meats, seafood, eggs and all their derivatives. However, the key to success lies in a follow-up by qualified health workers, which ensures adequate supplementation based on preparations of plant origin.
Intermittent fasting
It has followers such as actors Ben Affleck and Elsa Pataky, and consists of introducing fasting periods into a balanced diet that can last 12, 16 or more hours a day, never exceeding 48 hours in a row. The goal of this diet, which allows you to lose between 1 and 2 kilos a week, is that the metabolism optimizes the consumption of energy stored in the form of fat. “Now, if intermittent fasting is practiced, it is very important to have adequate nutrient intake throughout the day so as not to lose muscle mass or expose our health to risk with a short- and medium-term rebound effect,” they have said from IMEO.
