The ideal option for those who want to lose weight is also to exclude refined carbohydrates (bread, pasta, sugar) from their menu, which increase blood glucose and insulin levels, encouraging the accumulation of fat. The basis of meals should be natural, unprocessed foods. In this diet, vegetables can be consumed in abundance, except those rich in starch, such as potatoes and cassava.
Benefits: menu that helps with satiety, as it encourages the consumption of proteins and whole foods that stay in the stomach for longer. In this way, hunger decreases, contributing to lower caloric intake and a reduction in body fat stores.
Disadvantages: The diet has a carbohydrate limit, but it does not say anything about the quality of the nutrient sources or the other foods on the menu. Therefore, the person can consume the daily 150 g (or 40%) of carbohydrates in foods that are not healthy to eat regularly and “freely” consume industrialized products rich in protein, such as processed meats that are harmful to health in excess. Another point considered disadvantageous is that many people are unable to maintain low carbohydrate consumption for a long time and give up on the diet.
Mediterranean diet
Food model inspired by countries along the Mediterranean Sea, where menus include fresh and natural foods, such as olive oil, whole grains and seasonal fruits and vegetables. Moderate consumption of red wine and lean meats, especially fish, is also recommended, restricting ultra-processed foods.
Benefits: The diet is associated with a drop in the risk of heart disease due to the reduction in the level of cholesterol considered “bad” (LDL). It also allows you to vary your diet and stay away from processed foods, reducing the production of toxins in the body, fluid retention and inflammation that make weight loss difficult.
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