Bulletproof coffee, fat bombs and 6 other weight loss methods, can you really see your abs?

If we count the various weight loss diets that are popular nowadays, we can say that there are a dazzling array of them, and many people are trying them. There are people on the Internet saying: "The bulletproof coffee weight loss method, just drink a cup every morning and you can see your waistline"; others say: "The fat bomb weight loss method can calm down angry fat". Is it really that magical? Are there any minefields to watch out for?

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. 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 that need attention.

Here are 6 common weight loss diets that are popular nowadays:

★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.

★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.

★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.

★4. Reduce 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.

★5. Fasting 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.

★6. Intermittent 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.

"I see"

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

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 overeating.

Follow the nutrition experts:

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.

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. Diet plans that claim to help you lose weight without exercise are definitely not the best for your overall health and may even be harmful.

A healthy and long-lasting way to lose weight requires following these four principles:

1Reduce food intake.

2. Drink more water.

3. Exercise more.

4. Eat more vegetables, fruits, and foods that are less processed and whose original shape can be seen.

Losing weight according to this dietary principle can not only significantly reduce weight, but can even effectively prevent many chronic diseases, such as cardiovascular disease, certain cancers, diabetes, stroke, osteoporosis, etc.