There is no perfect way to shed excess fat, although there are plenty of very bad ways. The trick is to sort the good science from the bad—and to be patient.
The equation is simple: if you put less fuel into your body than it needs, it will burn its excess fat. But the reality is that many of us find this incredibly difficult—and there are a number of methods and theories telling you how best to do it. Many diets are based on restricting certain food groups; for instance, gram-for-gram, fat carries more energy than protein, so a low-fat diet will reduce how many calories you take in. But precisely because fats are so calorie-dense, they can keep you full for longer, helping with weight loss.Cutting out carbohydrates works because foods high in protein are more filling than starchy foods—consider how much easier it is to scoff a medium portion of carb-rich chips than it is to polish off two chicken breast fillets (a high-protein food with almost no carbohydrates), even though both contain the same amount of energy.
Rapid weight-loss programs are problematic; mental health often takes a hit, and risks of obsessive thinking are high. Also, quick weight loss means that muscle, as well as fat, is lost. Also people tend to regain weight just as quickly, leading to a vicious cycle of yo-yo dieting. As boring as it sounds, research proves that the best and most lasting results are achieved when weight is lost gradually through progressive lifestyle changes (reducing food intake and moving more).what’s on the menu?
Many “branded” diets do deliver weight loss but at a cost of a range of side effects—some of them potentially serious. It’s always wise to consult a medical professional before embarking on a weight-loss regime, because they can offer support and advice.
“Clean/raw food”: Something that harks back to a “purer” past might sound appealing, but if you ate only raw foods, you’d struggle to stay fully nourished.
“Science”: Diets such as the “detox” or “acid-alkali” diet may claim to be backed up by science, but it’s pure make-believe.