Bulletproof coffee and reduced-sugar diet can help you lose weight and see your abs? Experts: Be careful to prevent nutrition exclusion, 4 tips for healthy weight loss

There are hundreds of ways to lose weight, and many people regard weight loss as a lifelong career and task, but are you doing all the right things? Some people say that you can lose weight successfully by using the sugar-reducing diet or the fat bomb method without having to starve yourself? It is said online that drinking a cup of bulletproof coffee every morning can give you abs? Is this true? How to eat to be healthy? Nutrition experts believe that in order to lose weight healthily and sustainably, you must follow 4 key tips to stay beautiful and slim.

Fashion diets that claim to be effective in reducing weight originated in the 1930s and often use unbalanced diets to achieve weight loss or other health benefits without the need for exercise. However, how to eat it correctly? Bai Xiaoliang, a nutritionist from New York, wrote in his book "Don't Let Wrong Nutrition Concepts Harm You 2: Are You Eating Nutrition or a Burden?" ” states that fad diets claim to burn body fat, but in fact the weight lost mainly comes from lost water and muscle weight. If we overemphasize effectiveness but lack a sound scientific evidence basis, there are still doubts and we need to pay attention.

The most popular 6 ways to lose weight:

Tip 1: Ketogenic diet:

Lose weight in a short period of time by changing the body's metabolic pathways, inducing different metabolic pathways by lowering insulin concentrations in the body and switching the body's main energy source from sugar to ketones. Unlike the Atkins or other low-carb diets, the ketogenic diet does not gradually increase sugar intake to ensure that the physiological metabolism remains in ketosis. On a typical ketogenic diet, total sugar intake is usually less than 30 grams, or only 5% of total calories.

Even though the ketogenic diet does not intentionally restrict calories, the presence of ketones can suppress appetite and reduce calorie intake. Although an analysis of a large amount of data from 13 studies found that the ketogenic diet can reduce body weight and body fat, and reduce indicators of inflammation and disease risk factors caused by overweight or obese people, the hidden health crisis cannot be ignored.

Tip 2 / Fat Bomb Weight Loss Method:

Increase your intake of protein, nuts and nut butters, and some natural sugars. This diet makes people feel full and allows for a small amount of sugar, but it is still a low-sugar, high-protein and high-fat diet. The fat bomb diet has similar effects on the human body as other fad diets. Although it can effectively reduce weight in the short term, in the long term, the chances of regaining weight and increasing body fat are still high.

Tip 3: Bulletproof Coffee

The principle of Bulletproof Coffee is very similar to the "ketogenic diet", which limits sugar intake to lose weight. Use special coffee for breakfast. The preparation method is: add one to two tablespoons of unsalted grass-fed cream and one to two teaspoons of medium-chain triglycerides or organic coconut oil to a 240CC cup of organic black coffee, and then put it into a blender and blend it into a latte. Or stir one tablespoon of cream and one tablespoon of coconut oil into a cup of black coffee. This method of weight loss will reduce metabolism, and the weight loss effect will stagnate. You may even have to worry about the risk of gaining weight again.

Tip 4: Reduced sugar diet:

Low-carb diets focus on increasing protein intake, including meat, poultry, fish, and eggs, as well as some non-starchy vegetables; they typically exclude or limit most grains, legumes, fruits, breads, sweets, pasta, and starchy vegetables, and sometimes nuts and seeds.

A typical low-carb diet does not specifically limit sugar intake, ranging from 20 to 60 grams. Some low-carb diet plans allow small amounts of fruits, vegetables, and whole grains. However, a sudden and drastic reduction in sugar intake may cause some temporary health symptoms, including headaches, bad breath, weakness, muscle cramps, fatigue, rashes, constipation or diarrhea.

The focus of a low-carb diet is to increase protein intake, including meat, poultry, fish and eggs, as well as some non-starchy vegetables, and exclude or limit most grains, beans, fruits, breads, etc.

The 5th move / Bigu weight loss method:

Fasting for more than three days is called Bigu. During the fasting period, one should not eat rice, pasta or other cereals at all. However, one can consume a moderate amount of plant-based foods such as fruits and vegetables, focusing on not feeling thirsty or hungry, and avoid eating until full. This diet claims that fasting can clear out toxins caused by food entering and remaining in the body, maintain normal life activities through one's own energy consumption, consume body fat, and readjust and enhance physiological functions. There is currently no scientific research evidence to support its claimed effects.

Tip 6 / Light fasting:

Light fasting, also known as alternate-day fasting, also known as the 5:2 diet, originates from the British "alternate-day intermittent fasting method". The principle is to select 2 non-consecutive days in a week and strictly control calorie intake to 500-600 calories, while the other 5 days are a normal diet. It is claimed that practicing intermittent fasting can achieve weight loss by insufficient overall calorie intake, and that fasting can expel toxins and old cells from the body. However, according to research, intermittent fasting does not necessarily help you lose more weight than a balanced diet, and intermittent fasting cannot achieve the effect of detoxification.

However, these fad diets often exclude certain foods that provide the body with key nutrients, leading to symptoms such as dehydration, weakness, fatigue, nausea, headaches, constipation, and inadequate intake of vitamins and minerals.

As many as 98% of people who try to lose weight will gain it back within 5 years. After the diet plan ends, it is easy to return to old eating habits, so the weight loss effect cannot be sustained; and forced restrictions on certain foods may lead to the opposite effect of overeating.

Dr. Bai Xiaoliang, a nutritionist, said that whether you want to try trendy weight loss methods such as the ketogenic diet and the fat bomb diet, you need to have a doctor check your personal health status and the medications you are taking to determine whether a certain weight loss diet is really suitable for you, and then follow the guidance of a nutritionist. And put forward the following 4 key points for healthy and sustainable weight loss:

4 tips to follow for healthy weight loss

1Reduce food intake.

2. Drink more water.

3. Exercise more.

4. Eat more fruits, vegetables and whole foods.

Before implementing any fad diet, it is important to recognize that rapid weight loss is not sustainable in the long term. When you return to a normal diet, the weight will rebound. Don't believe any diet method that claims to help you lose weight without exercise, as it is bound to have pitfalls for your overall health. Losing weight by following the correct dietary principles can effectively reduce weight and prevent chronic diseases such as cardiovascular disease and diabetes.