When it comes to getting fit and losing weight, one of the most frequent mistakes we do is deciding to start following a certain diet that only consists of a small number of items. While following a single diet plan may result in weight loss in the short term, this strategy is not advised for long-term weight loss or general health.
A balanced diet that includes a range of nutrient-rich meals from several food groups is recommended by experts as the foundation for long-term weight management and general wellbeing.
A healthy diet is both disease-prevention and health-promoting, according to a 2020 United Nations document titled Healthy Diet: A definition for the United Nations Food Systems Summit. “It prevents the ingestion of substances that are harmful to health and provides an adequate amount of nutrients and health-promoting substances from nutritious foods without going overboard.”
Here’s a list of balanced diets that can help to loss a long-term weight:
1. Low-Carb Diets: Limiting daily carbohydrate intake to 50–150 grammes may help reduce the amount of high-carb items consumed. In order to control hunger, these diets frequently emphasise vegetables high in protein and fibre.
2. Ketogenic Diets: Extremely low carbohydrate intakes (less than 50 grammes per day) promote ketogenesis, a state in which fat is the main source of energy and may help control appetite.
3. High-Protein Diets: A daily intake of 0.5–0.7 grammes of protein per pound (1.2–1.6 grammes per kg) helps maintain and increase lean body mass, increases metabolism, and decreases overeating by encouraging a full feeling.
4. Intermittent Fasting: Limiting food consumption to certain times of the day can help improve diet adherence and reduce total calorie intake.