Hello my dears and welcome to another insightful journey into the realm of nutrition and weight loss! 🌟I’m Marina, your registered dietitian, and I’m thrilled to be your guide through the maze of popular diets in 2024.
In this comprehensive video, we’ll dive deep into the world of dieting, reviewing four of the most popular diets for weight loss: low-fat, low-carb, Mediterranean, and intermittent fasting. With the plethora of diet options available today, it’s crucial to separate fact from fiction and discover which approach truly reigns supreme.
Throughout the video, I’ll provide expert insights and evidence-based analysis to help you navigate the complexities of each diet. Whether you’re considering cutting carbs, embracing the Mediterranean lifestyle, or exploring the benefits of intermittent fasting, you’ll find valuable information to inform your choices and choose best diet for yourself.
Share your thoughts and questions in the comments below – let’s talk about diet plans, personal stories, and all things related to nutrition and weight loss. Together, let’s empower ourselves with knowledge and actionable strategies to achieve our weight loss goals in 2024 and beyond. 🌟💪 #WeightLossDiets #Weightlosstips
TIMESTAMPS
00:00 BEST DIET FOR WEIGHT LOSS 2024: 4 Popular Diets Reviewed by Dietitian
01:14 THE FOUNDATION: How weight loss happens
04:01 LOW-FAT DIET
09:43 LOW-CARB DIET
16:55 INTERMITTENT FASTING
22:49 MEDITERRANEAN DIET
26:37 WHICH DIET IS THE BEST: The conclusion
DISCLAIMERS
1) The content in this video is provided for educational, motivational, and entertainment purposes only. Always consult with a registered dietitian or healthcare provider to address your individual health and nutritional requirements.
2) Caution to those with tendencies towards disordered eating: Viewer discretion advised.
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Welcome to the Jungle of nutrition and weight loss in 2024 it’s a world where every diet claims to be the golden ticket to a Slimmer waistline and Better Health but amidst the chaos of conflicting advice how do we separate fact from fiction with debates over carbs fats and fasting
Resembling more like fiery religious debates than scientific discussion it’s no wonder we are more lost in the Maze of Miss information than ever before from the low carb cze to the fasting Kingdom everyone seemed to have their own idea of the perfect diet but which one truly Reigns Supreme for weight loss
Stick around until the end because the verdict will surprise you hello my dears and welcome I’m Arina a registered dietician and I’m thrilled to be your guide on your weight loss Journey today we are exploring four most popular diets for weight loss aiming to find the real
Winners but before we dive into each diet specifics we need to establish the foundation how weight loss really happens the foundation how weight loss happens all paths to weight loss share a common Foundation the creation of a calorie deficit whether we are consciously counting calories or not
Every diet achieves this def it in its own way some diets exclude entire macronutrient groups While others rely on specific lists of prohibited Foods regardless of the method the principle remains unchanged consuming fewer calories than the body needs leads to weight loss let me explain further the
Food we eat provides the body with energy measured in calories on average women require around 2,000 calories per day while men need about 2,500 calories to maintain their weight when your body needs more calories than it gets from food that’s called a calorie deficit this deficit prompts the body to tap
Into its energy reserves primarily from stored fat leading to weight loss and meta analysis of several diet programs confirms calorie restriction is the pr primary driver of weight loss simple but not easy otherwise I wouldn’t be making this video you see while the concept of calorie deficit may be straightforward
The challenge lies in finding the approach for achieving this calorie deficits that work best for you different diets have different strategies for achieving calorie deficit some focus on reducing or eliminating certain macronutrients like carbs or fats While others emphasize portion control or meal timing with a SE of weight loss diets to
Choose from finding the best one can feel like a finding a needle in a hay stack unfortunately even scientific guidance can be ambiguous when it comes to determining the most effective approach organizations like the American Heart Association and the National Institute for health and care Excellence offer General recommendation favoring
Diets rich in vegetable fruits legumes nuts whole grains and fish nit specifically advocates for a Mediterranean style diet to combat obesity and reduce cardiovascular risk however the exact makeup of these diets remains undef find now let’s explore four of the most popular weight loss diets low fat diet lowfat diets have long been
Regarded as a Corner Stone of weight loss intervention reducing fat intake is believed to lower overall calorie consumptions and eight to weight loss this approach is based on a logic fat with its nine calories per gram is the most energy dense micronutrient while carbohydrates with only four calories
Per gram are less calorie Den and have a stronger effect on society typically a lowfat diet involves consuming A reduced amount of fat ranging from very low where less than 10% of daily calories are derived from fat to a more moderate composition where fat contributes less than or equal to
30% of total daily energy needs this moderate fat intake aligns with current Global health authority recommendation such as the World Health Organization which additionally emphasizes the importance of limiting saturated fat to no more than 10% of total daily calorie intake admits the global rise in obesity race questions have been raised
Regarding the efficiency of dietary guidelines Skeptics argue that those recommendations particularly those advocating for reduced fat intake and increased consumption of complex carbohydrates may have contributed to the Obesity epidemic however the Woman’s Health Initiative dietary modification trial which followed almost 50,000 women over period of s years found that weight loss
Was greatest among the women who decrease their percentage of energy from fat despite eating diet rich in complex car carbohydrates additionally Landmark studies like the finished diabetes prevention study and the diabetes prevention program have demonstrated the benefits of modest weight loss through lowfat diets and calorie restriction in
Reducing the incidence of type 2 diabetes researchers suggest that a lowfat diet approach is both acceptable and effective offering significant benefits for for weight management and metabolic Health in recent years lowfat diets have lost popularity while low carb diets have gained traction leading to extensive comparison between the two
Approaches a meta analysis conducted by Nordman and colleagues found that low carb diets typically yield better weight loss outcomes at 6 months compared to low fed diets however this initial discrepancy diminishes By the 12month Mark similarly a systematic review by Hassen and colics examined low carb
Versus low fat and higher carb diets and revealed that low carb diets particularly when combined with high protein intake are more effective for weight loss at 6 months they proved that low carb and lowfat diets are equally effective in reducing weight and cardiovascular disease risk up to one year and although
The lower carb diets outperform lowfat diets by the six Monon Mark they found no significant differences between the diets in the long term in conclusion the evidence suggests that lowfat calorie restricted diet can indeed be a valuable strategy for weight loss a lowfat diet may be suitable for individuals who are
At risk or do already have cardiovascular disease as reducing dietary fat intake has been associated with improvements in LDL cholesterol levels and heart health additionally those with a history of galbladder issues or pancreatitis May benefit from a lowfat approach to minimize symptoms and promote Digestive Health however it’s essential to note
That not all fats are created equal and certain types of fat such as unsaturated fats found in foods like nuts seeds olive oil fatty fish and avocados are considered heart healthy and should be included in moderation to adopt a lowfat diet approach prioritize consuming plenty of fruits vegetables whole grains lean
Proteins such as poultry and fish legumes and lowfat dairy products it’s important important to limit or avoid high fat foods like fried and junk Foods Ultra processes sweets and salty snacks fatty cuts of meat full fat Dairy and other foods containing fats such as ice creams cakes Etc by focusing on nutrient
Dense lower fat foods individuals can lower the overall calorie intake promote weight loss and enhance cardiovascular health as with any dietary approach it’s important to consult with a health care professional or registered dietitian to ensure that individual nutrient needs are met and that the diet is sustainable and balance for long-term Health low
Carb high fat diet in recent years carbohydrate restricted diets have gained popularity not only for weight reduction but also for managing type 2 diabetes the low carb high fat diet is a broad term encompassing diets with reduced carbohydrates and increase fat intake including variations like Atkins Edis Zone and South Beach
Diets this contrast sharply with the longstanding claw fed dietary guidelines that dominated clinical practice recommendation in the US since the 1970s until recently healthy adults are typically advised to consume carbohydrates within a range of 45 to 65% of their total daily energy intake however a low carb diet involves consuming carbohydrates below this
Recommended lower boundary typically compromising 10 to 45% of total daily energy intake from carbs or between 50 to 130 gram of carbs per day when carbohydrate intake drops below 10% or Falls below 20 to 50 gram per day the body enters a state of nutritional ketosis resulting in what is known as a
Ketogenic diet this extreme form of low carb dieting warrants its own focus and attention adherence to strict macronutrient percentages isn’t necessary the emphasis lies in embracing a sustainable lifestyle shift carbohydrate intake on this diet can fluctuate greatly ranging from 50 gram to as high as 130 gram per day even
Those consuming over 100 grams of carbs daily can stick to the diet’s principles customizing it to fit personal needs and preferences the flexibility of the low carb high fat approach allows for adaptation to different dietary requirements and goals as we observed previously the scientific Community is revising low carb diets to determine their
Effectiveness a meta analysis by Chala and colleagues revealed that low carbohydrate diets were effective for promoting weight loss increasing HDL cholesterol and reducing triglycerides in the short term compared to other diets however it’s important to consider the potential drawbacks of high fat diets as they may lead to this lipidemia
Characterized by elevated LDL and total cholesterol levers over the long term for certain individuals and particularly for those with a familiar history of lipid disease therefore it’s really important to consider Baseline lipid levels and familiar history when contemplating a high fat low carb diet approach the low carbohydrate diet
Has shown benefits such as increased insulin sensitivity and lower insulin levels decrease hunger hormones and increase energy expenditure during weight loss another comparison of low carb high fat diet to low fat diet observed higher levels of weight loss for up to one year for our low carb diet
And improved lipid profile of HDL cholesterol and triglycerides but less favorable changes in LDL and total cholesterol levels research also suggests that the low carb diet is at least as effective as the lowfat diet up to 6 months and slightly better at 12 months for weight loss however at the 2-year Mark the
Effect on weight loss and Improvement of metabolic risk factors were at least the same in low carb and low fat diets the biggest challenge between the low carb or lowfat diet and in weight loss overall is adherent people tend to become less consistent with a diet over time and weight regain is unfortunately
Common with both approaches a low carb diet may be suitable for individuals looking to lose weight manage blood sugar levels or or improve metabolic Health by reducing carbohydrate intake particularly refined carbohydrates and sugars low carb diets can help stabilize blood sugar levels and reduce insulin resistance making them particularly beneficial for
Individuals with pre-diabetes or type 2 diabetes or even metabolic syndrome they also have been associated with improvements in cardiovascular RIS risk factors such as triglycerides HDL cholesterol and blood pressure however they may not be appropriate for individuals with high LDL base levels and those who are hyp sensitive to
Dietary cholesterol or have history of familiar hper cholesterol Mania additionally individuals with certain medical condition or dietary restriction should consult with a healthc care professional or register dietician before starting a lower carb diet to ensure it’s safe and appropriate as with any dietary approach the key to success is balance variety and
Individualization based on specific health goals and preferences to follow a low carb high fat diet focus on reducing your intake of carbohydrates while increasing your consumption of hard healthy fat it is important to moderate saturated fat intake and prioritize unsaturated fats from food sources like oily fish olive oil nuts seeds and
Avocado also include full fat dairy products for a less strict version of the diet as well as eggs and meat be mindful of your carbohydrate intake and aim to limit High car foods like grains legumes starchy vegetables and even star fruits for stricter versions of the diet instead prioritize non-starchy
Vegetables fruits with lower car contacts such as berries protein foods and unsaturated fats to support your dietary goals it is of course important to listen to your body and adjust your fat intake based on your individual needs and preferences intermittent fasting fast thing has been around for thousands of years initially arising
From periods of food scarcity it evolved into a deliberate practice found in various religious and cultural Traditions worldwide today Beyond its religious Roots fasting has received attention for its potential health benefits attracting interest from both medical experts and general public modern variation of fasting such as intermittent fasting have emerged
Deviating from traditional prolonged extensions from food intermittent fasting involves alternating between eating and fasting periods focusing on when you eat rather than specific food choices it’s not a conventional diet with prescribed foods to eat or avoid but more of an eating pattern the three most common regimens include alternate
Day fasting 52 intermittent fasting and daily Tim restricted feeding with the 168 method being the most popular among them as a weight loss strategy intermittent fasting has gained popularity for allowing individuals to experience the benefits of calorie deficit without continuous restriction some find it easier to adhere to intermittent diets as they
Allow for periods of break from dieting which has contributed to their popularity as a weight loss strategy let’s look at the 168 method which is the most popular one 168 method is a Tim restricted feeding protocol that promotes eating all food within a set window of time such as from 10: a.m.
To 6:00 p.m. by compressing the eating period individuals may naturally reduce calorie intake but Effectiveness hinges on avoiding overeating in during the eating window so it’s still essential to maintain a balanc and calorie deficient diet as the 168 method is simply a tool for helping with calorie deficit rather than a magical
Solution recent reviews suggest that intermittent fastic could benefit patients with obesity and yield effects comparable to regular daily calorie restriction however it’s long-term sustainability and health effects are still not fully understood while intermittent fasting can be a useful tool for achieving a calorie deficit it may not suit everyone individuals who
Prefer regular meals especially breakfast may find it less suitable it’s also crucial for individuals on hypoglycemic medication to exercise caution due to potential adverse effects such as dis weakness headache and lack of concentration although serious Adverse Events are really rare transitioning to another perspective if you’re following
The 6 in8 method by skipping breakfast and consuming all your meals later in the day or even at night it might be worth reconsidering the schedule aligning your food intake with your body circadian rhythms may offer notable health benefits consuming more calories earlier in the day has been linked to potential
Support for weight management and metabolic Health eating late at night can disrupt Cadian rhythms and has been associated with increased risk of obesity and metabolic syndrome a recent review has highlighted the connection between skipping breakfast and increased risk of overweight and obesity similarly the American Heart Association recommend spreading calorie intake over
A Define period emphasizing early consumption and maintaining consistent overnight fasting periods ultimately intermitting fasting should be approached with consideration of individual preferences and lifestyle factors but many people try intermittent fasting not just for weight loss but also for its perceived health benefits supporters of intermittent fasting believe it enhances metabolic Health
Boost fat burning and support cellular repair processes like autophagy which could potentially promote longevity however it is important to approach these claims with skepticism while intermittent fasting has its merits triggering autophagy requ requires more than just skipping meals it typically involves caloric restriction to induce an energy deficiency so while intermittent fasting
May offer health benefits let’s keep a critical eye on its true impact so intermittent fasting can indeed be a useful tool for achieving a calorie deficit especially for individuals who experience reduced hunger at certain times of the day and prefer simplified meal planning however it may not be appropriate for
Individuals with certain medical conditions or medication requirements people with history of Ed or those who experience adverse effects such as fatigue or dizziness during fasting periods Mediterranean diet the Mediterranean diet is one of the most studied diets in the world the World Health Organization has defined the Mediterranean diet as an effective
Nutritional strategy for the prevention and control of non-communal diseases which are currently the leading cause of premature death in the world it is associated with lower mortality and morbidity and numerous health benefits and even recognized as a cultural heritage by the UNESCO in 2010 rooted in The Culinary traditions
Of Mediterranean Ian Nations like France Spain Greece and Italy the diet lacks a strict definition rather it compasses Foods prevalent across the region constituting a broad General dietary pattern the Mediterranean diet emphasizes a high intake of vegetables fruits legumes and whole grains it incorporates moderate cervix of fish
Poultry and fermented da Dairy such as yogurt and cafir occasionally a small portion of red meat or meat products find its way onto the plate and let’s not forget the here and there category where a single glass and definitely not five of red wine is enjoyed this diet highlights the
Importance of unsaturated fats found in nuts seeds and of course the mediterranean’s golden elixir olive oil olive oil is not only used for cooking but also as a key ingredient in preparing cold dishes this dietary approach also doesn’t outright ban but rather restricts the quantity and regularity of ultra processed foods like sugary
Beverages candies salty snacks industrial baked goods processed meats and fast food these items are typically high in calories and indulging in them frequently can contribute to weight gain and obesity while the cardiovascular cognitive and overall health benefits of the Mediterranean eating pattern have long been established its Effectiveness
For weight loss has only recently gained attention a systematic review conducted by manini and colleagues concluded that the Mediterranean diet resulted in greater weight loss compared to lowfat diets with similar weight loss observed compared to other dietary approaches such as slow carb diets furthermore it improved lipid profile and blood
Pressure to the same extent or better than other popular diets another review by Dino and colleages found that the Mediterranean diet demonstrated the strongest evidence for weight loss and improved improvements in cardiometabolic parameters the Mediterranean diet emphasizes overall health and disease prevention rather than solely focusing on weight loss it offers a sustainable
And balanced eating pattern suited for long-term well-being making it particularly beneficial for individuals at risk of cardiovascular disease it’s a flexible dietary approach that shows promise for weight loss and health improvements but reducing energy intake is essential for Effective long-term weight management so what’s the verdict are we
Any less confused now that we learned that the calorie reducing diets we’ve discussed today can all lead to weight loss as long as they adhere to while statistical differences exist between certain diets they are minor and likely not crucial for many seeking weight loss moreover the growing body of evidence
Suggests that there’s no one siiz fits all diet for achieving sustained weight loss in conclusion people like things to be easy so we often look for one perfect diet that solves our problems but unfortunately it’s not that simple the truth is there is no one side fits all
Diet for weight loss different diets work for different people and the most important thing is finding one that you can stick to whether you’re cutting back on fat or carbs the key to losing weight is eating fewer calories with obesity rates going up it’s important to find what works best
For each person rather than seeking the perfect diet our focus should be on enhancing adherence to whichever plan we choose and can maintain over long term so which of these top four weight loss diets do you think would work best for you or maybe have you tried one yet
Share your opinions and experiences for other fellow weight loss Warriors in the comments below and thank you for watching my dear if you found this video informative don’t forget to hit the like button and please subscribe to my channel for more content like this stay motivated and dedicated and I’ll see you
In the next video bye