The Science Behind Weight Loss and How Different Diets Work

Are you wondering why some people are losing weight quickly or why some don’t put on weight despite eating well? Do you find losing weight difficult as compared to your friends or acquaintances? If that’s so, learning about the science behind weight loss and adopting the right dietary measures can help you get in shape effortlessly. Weight loss markedly depends on metabolism. The higher the metabolism the more calories you will burn and lose weight. So, you might be wondering how calories, metabolism, and weight loss are related and what diet plans for weight loss can help you manage all these factors to shed those extra kilos, aren’t you? Learn about it by giving this blog a read.

 

How are Metabolism and Weight Loss Related?

Metabolism involves life-sustaining chemical reactions in our bodies. Its main function is the conversion of the energy in food into energy for the smooth functioning of your cellular processes. About 70% of daily calorie burn is utilized in life-crucial functions. These body functions involve breathing, maintaining proper body temperature, blood circulation, balancing hormones, nerve function, producing new cells and recycling old cells, and basic physical activities, such as sitting and sleeping. About 20% of calories are utilized in heavier physical activities, such as walking to your office, performing daily domestic chores, and regular exercise. This you can manage by increasing your activities. However, you cannot afford to spend the entire day in the gymnasium doing workouts to burn these calories. Lastly, the remaining 10% calories are required for the digestion of food, irrespective of the quality of food you consume. This doesn’t mean that you should keep relishing cakes and pastries.

When you wish to lose weight, you need to boost your metabolism. You may think that a medical condition could be the reason for low metabolism but is a rare case. Usually, health conditions that cause weight gain include hypothyroidism i.e. underactive thyroid gland or Cushing syndrome.

Several factors are responsible for weight gain and making weight loss challenging. They include hormonal imbalance, genetics, improper diet, unhealthy lifestyle, sleep patterns, stress, and a lack of physical activity. The simple and common science behind weight gain and inability to lose weight is you consume more calories than you burn.

You lose weight only by burning more calories than what you consume. This is the fundamental scientific principle of weight loss. So, calories count. Following a well-planned diet for weight loss can help you consume fewer calories but all essential nutrients to get in shape with improved health. Complementing your weight loss diet plan with an exercise routine can also help in burning excess calories.

Some people experience weight loss sooner than others. They are likely to have a higher basal metabolic rate (BMR). You can manage your BMR by modifying your diet and increasing your physical activities. You may cut 500 to 750 calories a day and shed 0.5 to 0.7 kilograms of weight weekly. Consulting certified dieticians can help you receive a customized diet chart for weight loss to enable you to get in shape effortlessly. There are a variety of diets that promise weight loss. So, you might be wondering which different weight loss diets are available and how they work, aren’t you? Check out this list of various diets for weight loss below.

7 Best Weight Loss Diet Plans to Get in Shape:

Here are seven effective diet plans for losing weight that you can count on.

1. Paleo Diet:

It is based on the principle that you should eat the food that your hunter-gatherer ancestors used to consume before the development of agriculture. Most modern diseases result due to the intake of Western diet and processed foods and dairy. The Paleo diet emphasizes the intake of unprocessed, natural foods. It involves eating fresh fruits and vegetables comprising proteins, seeds, nuts, and whole foods. It discourages the intake of processed foods, dairy, grains, and sugar. This makes you consume fewer calories and fewer fats. So, you lose weight easily and naturally. It also helps reduce waist size. The paleo diet for weight loss works best for people having blood sugar issues, cholesterol problems, and blood pressure concerns.

2. DASH Diet:

This dietary pan signifies Dietary Approaches to Stop Hypertension. It is one of the best weight loss diet plans and an ideal one for people battling blood pressure issues. DASH diet emphasizes healthy eating practices that involve a variety of fruits, vegetables, whole grains, and nuts. Besides this, you may eat fat-free or low-fat dairy products, poultry, and fish. It restricts the intake of sugar and salt. So, you lose those extra kilos smoothly.

3. Mediterranean Diet:

Mediterranean countries follow a healthy diet having more greens, olive oils, and nuts. They consume less meat and limited dairy products. The highlights of the Mediterranean diet are that it consists of maximum plant-based foods and minimal fats. It does not contain refined oils, desserts, and processed meat. So, the Mediterranean diet is one of the healthiest weight loss diet plans that are simple yet promotes weight loss quickly yet healthily. The diet is cost-effective and also enables you to have healthier alternatives to junk foods.

The Mediterranean diet not only promotes weight loss but also is a healthy option for individuals with heart conditions, type 2 diabetes, anxiety, and depression. It is ideal for long-term healthy living. A nutritious diet also helps lower the risk of Parkinson’s and Alzheimer’s disease and increases longevity.

4. Vegan Diet:

This healthy diet for weight loss restricts the intake of animal-based products and by-products. It eliminates eggs, meat, dairy, and animal-derived products, such as honey, whey, and gelatin. A vegan diet nourishes you with all essential nutrients, promotes weight loss smoothly, and prevents the intake of high-fat and high-calorie foods. Such a healthy vegan weight loss diet is effective in preventing heart disease and diabetes largely. So, if you don’t wish to go for animal-based products, a vegan diet is the healthiest option.

5. Raw Food Diet:

It includes the intake of raw or uncooked foods in meals and excludes processed foods. The raw food diet chart for weight loss comprises plant-based foods, such as fruits, legumes, and vegetables. So, it’s ideal for vegans and vegetarians. As no cooking is involved, you can savour sprouts, seeds, and uncooked grains. Vegetable and fruit juices are great options. You can also relish dried fruits. The diet avoids foods that are processed or pasteurized with additives. As this healthy diet is less calorific it promotes rapid yet healthy weight loss. Raw food diet is effective in reducing the risk of diabetes, heart disease, and cancer and improving your skin health.

6. Low-Carb Diet:

This weight loss diet limits the carbohydrates you eat daily. It focuses on a high intake of proteins and fats and limiting the consumption of carbohydrates to 20 to 150 grams daily. As you reduce the intake of carbohydrates, fatty acids move into your blood and get transported to your liver. Here some of them are converted into ketones. Your body utilizes fatty acids and ketones as a primary source of energy and you lose weight incredibly. You can savour plenty of green vegetables, eggs, meat, and dairy products while limiting your intake of carbohydrates. You can avoid refined and processed foods that are high in carbohydrates. Low-carb diets lower the risks of metabolic syndrome, diabetes, and heart-related conditions.

7. Intermittent Fasting:

Intermittent fasting is another healthy dietary technique to lose weight healthily. It doesn’t make you starve; instead, it involves cycles of eating and fasting. You need to eat healthy, nutritious food in the developed time frame. 16:8 is the most well-known intermittent fasting, where you fast for 16 hours daily and eat healthy food in the remaining 8 hours. 5:2 is another intermittent fasting technique, in which you can savour a standard nutritious meal five days a week and lower your intake of calories for the rest two days. This type of fasting helps in digestion and burning plenty of calories and fats without compromising your health.

Now that you know the science behind weight loss and various weight loss diet plans, you can choose to follow the one that suits you the best. The guidance of certified nutritionists, such as health experts at Health Total, can help you receive a customised diet chart for weight loss for the best positive outcomes. Our diet plan not only helps you shed those extra kilos but also meets all your nutritional needs, boosts your immunity, manages your weight, and lowers or prevents potential health risks. So, waste no time, reach out to us at Health Total and get set to get in shape with our personalized diet for weight loss.

Sign up for a FREE consultation with Health Total experts to get more tips for losing weight with diet or managing any other health condition. Call toll-free at 1-800-833-171709 and Book Free Consultation!

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Frequently Asked Questions

Can I eat carbs while following the Ketogenic Diet?

Yes, you can still eat carbohydrates while on a Ketogenic Diet. These carbohydrates should be kept to a minimum. Instead, focus on eating high-fiber veggies like broccoli, cauliflower, cabbage, Brussels sprouts, kale, zucchini, peppers, cucumbers, celery, tomatoes, onions, etc. These will fill you up without adding unnecessary calories.

Be sure to eat plenty avocados, nuts and seeds, as well as olive oil and coconut oil. These foods are high in saturated fats, which are necessary for ketosis.

What can you drink to detoxify your body

To cleanse your system, you need to consume foods high in fiber. This allows you to move waste products out of your digestive tract and into the colon where they are eliminated as stool. Whole grains, beans, fruits and vegetables are rich in dietary fiber.

Caffeine and alcohol should be avoided as they stimulate your nervous system. This can lead to increased bowel movements. Your gut may be regenerated by taking probiotics. Probiotic supplements are live cultures of healthy microorganisms, such as bacteria. They aid digestion by producing short-chain fat acids like butyrate.

Butyrate is a vital nutrient that promotes intestinal health. It promotes cell turnover and acts as fuel for immune cells.

If you have diarrhea, try drinking ginger tea. Ginger contains compounds called “gingerols”, which block the production of prostaglandins. They are chemicals that are created during inflammation. Prostaglandin inhibitors reduce inflammation, so ginger has been used to treat arthritis, menstrual cramps, nausea, and indigestion.

Drinking hot water before bedtime is another way to relieve insomnia. Hot water stimulates blood flow, which helps to relax the muscles and cools down the skin. This could improve your quality of sleep.

You don’t have to go cold turkey. Begin by reducing your consumption of caffeine-rich beverages such as coffee or tea. Reduce your consumption of soda, juice, or alcohol. Then, stop eating one meal at the time until your total calorie intake is reduced by 20%.

Can I lose weight by just drinking smoothies?

Smoothies are rich in nutrients, fiber, vitamins, and other beneficial substances that can help you stay slim and healthy.

They are also very low in calories and have very little fat. These can be eaten for breakfast or lunch as well as for an afternoon snack. These can be eaten anytime, but they are best when they are fresh out the blender.

Smoothies can be made quickly and easily. All you need are fruit, milk, water, and ice. Add nuts, seeds, flaxseed or any other flavor you desire. You are free to choose what you want! This diet can be tried by anyone who has a smoothiemaker.

It may surprise you how quickly your body begins to burn more calories than it normally does. If you have the right ingredients, you may see results as soon as 4 weeks.

This is the place to go if you want the best natural weight loss products. Here are the top-rated Amazon natural weight loss products.

Are there any natural alternatives to appetite suppressant prescription drugs like phentermine?

The best choice for people looking to lose weight is green tea extract. Green tea extract is rich in caffeine, which stimulates metabolism and epigallocatechin Gallate (EGCG), that helps to burn fat through thermogenesis.

Green tea is rich in antioxidants which help to fight free radicals as well as protect against damage from stress and oxidation.

But, green tea does NOT cause weight loss. It just makes your body more efficient in burning calories.

Green tea can help you lose weight, but only if you follow a controlled diet.

L-Carnitine may also be used as a supplement. This amino acid boosts energy levels and promotes muscular growth. The downside is that it doesn’t curb your appetite, so you still need to eat regular meals.

How does African Mango Extract work?

The high levels of vitamin A found in mango fruits can help boost your immune system. It is also rich in antioxidants, anti-inflammatory and potassium as well as magnesium.

These nutrients all work together to support the health of cells, tissues, and organs throughout the body.

Furthermore, African mangoes have been proven to increase energy and endurance while exercising. It supports heart function and metabolism.

The active ingredient of this product increases blood circulation to the brain and muscles. This enhances mental clarity and physical performances.

African mango extract can not only increase energy levels but also prevent muscle cramps from occurring after exercise. This can prove to be very useful for athletes looking to perform at the highest level.

Statistics

• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• Nature’s Health Goji Berry – Lycium Berries – Maintain Vision Health – Jam-Packed with Vitamins A & C – 580 mg per Serving – 60 Veggie Capsules – Non-GMO Emerald Labs Goji Berry – 40% Polysaccharides – 60 Vegetable Capsules (amazon.com)
• According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)

External Links

pubmed.ncbi.nlm.nih.gov

• PubMed’s national survey on weight loss and use of dietary supplementation in the United States.
  
• African mango (IGOB131), a proprietary extract of Irvingia gabonensis that is effective in reducing bodyweight and improving metabolic parameters in overweight patients – PubMed
  

cdc.gov

• Products – Data Briefs – Number 376-7 September 2020
  
• Centers for Disease Control and Prevention
  

healthline.com

• Glucomannan – Is it an effective weight loss supplement?
  

ncbi.nlm.nih.gov

• IGOB131, a novel West African seed extract, reduces bodyweight and improves metabolic parameters in overweight patients in a double-blind placebo controlled study – PMC
  
• A case of renal disease that developed in association with African mango intake – PMC
  

How To

Review of 3 Top Weight Loss Supplements and Pills

People who are looking to lose weight are increasingly turning to weight loss supplements and pills. It can be hard to choose from among the many products available. This article looks at some of the best weight loss pills and supplements currently available.

Healthy eating and exercise are two of the most effective ways to lose weight. But sometimes, these methods alone aren’t enough. There will always be times when you don’t feel like exercising or healthy food isn’t easily available. Weight loss pills and other supplements are very popular. They help get rid of extra pounds quickly and easily.

There are many weight loss products and supplements out there. Here’s our list. They have been reviewed, compared against other products, and we’ve listened to customer reviews. These three products were chosen because they are most popular and highly recommended by consumers. To learn more, you can read our complete review of the three products.

1. PhenQ: PhenQ is a great option for increasing energy levels, and speeding up metabolism. This product contains L-Carnitine Fumarate and Green Coffee Extract. It also includes Chromium Picolinate. Mucuna Pruriens seed Powder, Nettle Root Extract, and Chromium Picolinate. It helps burn fat faster than traditional diets and works well for anyone looking to slim down quickly.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus is another great weight loss supplement. It is rich in powerful nutrients such as Garcinia Cambogia Fruit extract, Gymnema Sylvestre leaf Extract, Bitter Melon Extract and Chromium Picolinates. This supplement increases your metabolic rate, reduces hunger pangs, boosts energy levels, and improves your overall mood.
3. Hydroxycut – Hydroxycut is an all-natural weight loss pill helping people lose weight since 2004. It comprises 100% natural ingredients, including green tea extract, chromium picolinate, caffeine, and yohimbine HCL. Although it may not be as efficient as other products on the list, it has a low incidence of side effects.

Other benefits include

• Energy Boosting: Most diet pills give you a temporary boost of energy. This can lead to increased cravings for junk foods and sweets. Hydroxycut isn’t likely to cause any crash or jitters.
• Blood Sugar Balance – Diet pills may cause blood sugar imbalance. Hydroxycut can help control blood sugar.
• Increased metabolism – It is no secret that diet tablets can increase your metabolism. Your resting metabolic rate (RMR), will be boosted by most diet pills, approximately 5%-10%. Hydroxycut can increase your RMR by up to 15%-10%, and boost metabolism by as much as 25%-25%
• Better Sleep – As you probably know, sleep is crucial for weight loss. Diet pills can make sleeping easier by reducing stress and anxiety.

The best part? All of these benefits come without any adverse effects!