A new study conducted at Southern Medical University in China shows that intermittent fasting does not lead to faster weight loss compared to traditional calorie-restricted diets.
The strategy, which advocates long periods without eating, is followed by celebrities like Deborah Secco, Glória Maria, Mayra Cardi, Jennifer Aniston and Nicole Kidman. And its benefits would include rapid weight loss.
Weight watchers – The program has been around for over 50 years and sets a score for each type of food and a maximum daily goal for each who can create their own menu within the guidelines. In addition, physical activity and experience exchange meetings between participants are encouragedHey Mishchenko / Unsplash
Vegan diet The vegan diet removes all foods of animal origin from the menu: no butter, eggs or whey protein. Here, the diet basically consists of fruits, vegetables, leaves, grains, seeds, nuts and legumes. The tip for the dieter is to take advantage of the fact that the diet is already considered healthier by avoiding animal fats and reducing calories, as well as controlling the amounts of each meal.Anna Pelzer / Unsplash
stir in fried vegetables
Volumetric diet – The idea created by nutritionist Barbara Rolls is to reduce the number of calories in meals while maintaining the amount of food consumed. Use whole foods, fruits and vegetables that provide satiety and distribute foods with energy density
Flexible diet – It proposes a reduction in meat consumption of up to 70% and the replacement of animal protein with vegetables, fruit, seeds, nuts and cereals. With a treatment program, the body would be better nourished and function better. We recommend that you start by switching from red meat to chicken or fish and look for a nutritionist to monitor your need for vitamin B12 in foods of animal origin.Dose Juice / Unsplash
Avocado, tomato and cheese on toast. healthy snack, appetizer
Jenny Craig’s diet The diet is actually a recipe program and some ready-made meals that emphasize healthy eating and behavior change. Consultants are involved throughout the process to ensure that the patient is motivated and aware of the quantities and best choices. There is an exclusive menu for people with type 2 diabetes and an additional DNA marker analysis service to identify treatment.iStock
Ornish diet The menu, drawn up in 1977 by a professor of medicine at the University of California in the United States, is low-fat, processed carbohydrates and animal proteins. Foods are classified into five groups, which are the healthiest and least healthy, and no more than 59 ml of alcohol can be consumed per day. The program also encourages the practice of meditation and yoga, as well as flexibility, resistance and aerobic activity.Amoon Ra / Unsplash
Healthy food in a rustic wooden tray on a gray background
Engine 2 diet It is designed to prevent heart disease, diabetes, Alzheimer’s disease and cancer, and is based on a low-carb and “plant-rich” menu. According to Rip Esselstyn, this is basically a vegan diet with a “twist”: vegetable oils are not included here and the primary goal is not to lose weight, although muscle mass gain is common among adepts.iStock
Mayo Clinic Diet – In 2017, a program published by physicians at the Mayo Clinic, one of the best-known hospitals in the United States, is divided into two parts: lose and live. The first step looks at 15 ways to ensure that the patient does not give up and that fruits and vegetables are released. Then you will learn how many calories to eat and where to find them. No food group is removed and everything works in balance.Rui Silvestre / Unsplash
raw diet This is nothing new, as it was created in the 19th century, but the diet, as the name implies, includes foods that have not been cooked, processed, irradiated, genetically modified or exposed to pesticides or herbicides: up to 80% of daily food. consumption should be plant-based and should never be heated above 46 degrees Celsius.Marine Dumay / Unsplash
Foods containing magnesium and potassium
Dash diet – The abbreviation means Methods to Combat Hypertension in Portuguese and focuses not only on reducing the amount of sodium ingested, but also on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old and has been recognized by several scientific publications for its effectiveness in lowering blood pressure and weight management.iStock
The study, published in the New England Journal of Medicine this Thursday (April 21), was conducted on 139 obese people. Participants were divided into two groups: the first was allowed to eat only from 8 a.m. to 4 p.m., and the second was free to eat at any time.
Both groups followed a calorie-restricted meal plan for one year. Men should consume 1,500 to 1,800 calories a day and women 1,200 to 1,500 calories, about 25% fewer calories than the daily intake reported in a traditional diet.
By the end of the study, those who followed intermittent fasting had lost an average of 8 pounds, and those who restricted only calories had lost an average of 6.3 pounds. However, the researchers did not consider the difference significant, and no significant changes were observed in waist circumference, body fat, or lean mass between the participants in the two groups.
According to the researchers, the results show that calorie restrictions are primarily responsible for weight loss, not schedule restrictions. “There was no significant difference in weight changes between the two groups,” the researchers estimated in the journal.