Which weight loss method really works?

When losing weight than "how much to eat", perhaps more attention should be paid to "when to eat" and "what to eat".

Extend the "no eating" time

8 hours to lose weight

Can fasting create a body that is less likely to gain weight?

The 8-hour diet means that the three meals of the day need to be concentrated in 8 hours, and the remaining 16 hours are spent on an empty stomach.

The "8-hour diet" has received a lot of attention because of a rat experiment published by the Salk Institute in 2012. In the experiment, rats that ate at will 24 hours a day and rats that were restricted to 8 hours a day were fed equal amounts of high-fat food, and found that the rats that ate at any time during the 24 hours gained significant weight.

However, eating only within 8 hours a day was difficult to achieve. For this reason, in 2014, the institute re-examined the study by changing the time limit to 9, 12, and 24 hours and investigated the change in body weight when eating the same amount of high-fat food. It was found that even when the diet was extended to 12 hours, a significant reduction in body weight gain occurred compared to rats that could eat for 24 hours per day.

This obesity-suppressing effect persisted when the diet was extended to 15 hours per day. However, the obesity suppression effect due to time restriction was seen with high-fat foods, and no difference was seen with regular foods.

The experts put it this way.

We have known before that setting a non-eating time of 10 hours or more can promote fat burning. It seems that "extended non-eating time" is important for weight loss.

Keeping calories to 500 kcal two days a week

The 5:2 diet

Weight loss + anti-aging effect?

In recent years, "light fasting" has become more popular. Among them, the "5:2 diet", which consists of eating normally five days a week and controlling the calorie intake in the diet to about 500 kcal per day for women and 600 kcal per day for men on the other two days, is now supported by many overseas celebrities.

It has been found that a lifestyle like the 5:2 diet, which involves drastically changing caloric intake every few days, may also help with anti-aging.

A study published by a team of researchers at the University of Florida reported that people who alternated between a high-calorie diet and a low-calorie diet every few days had their longevity genes activated. However, this effect was not seen with vitamin C and E supplementation through supplements.

It is thought that creating a nutritional deficit by light fasting every few days could stimulate the body's crisis management functions, leading to the activation of genes.

According to experts.

Microfasting two days a week means a corresponding reduction in sugar intake, which will certainly have a weight loss effect. This method was often used by adults when they were younger.

The key is a teaspoon of cumin

Cumin for weight loss

The weight loss effect increased up to 3 times

A team of Iranian researchers found that "cumin" has the effect of improving weight loss.

One hundred obese women were divided into two groups, and while reducing their diets by 500 calories per day, they ate low-fat yogurt with 3 grams (1 teaspoon) of cumin powder and yogurt without cumin powder, once a day in the morning and once the evening, for three months.

It was found that the group that consumed cumin had significantly greater reductions in body weight, BMI (body mass index), waist circumference, and body fat mass than the group that did not consume cumin, as well as improvements in cholesterol and neutral fat values. The reason for this difference is thought to be that the saponins contained in cumin have the effect of hindering fat absorption.

The experts put it this way.

Besides cumin, many herbs have cholesterol-lowering effects. Pairing these herbs with other diets is likely to increase the effect.

Drink only lemon water for 1 week

Lemon water diet

Celebrity tips for slimming down

The legendary lemon water diet is believed to flush toxins from the body and is also known as the "Master Cleanse Fast".

First, drink 1 liter of salt water made from 2 teaspoons of natural salt to cleanse your intestines upon waking up, and then drink lemon water about 6 to 12 times a day. Each time you drink lemonade, mix 2 tsp of lemon juice and maple syrup with 1/10 tsp of cayenne pepper in 300 ml of water. During the diet period of about 10 days, no food or drink is consumed except salt water and lemonade.

This lemonade diet is similar to extreme juice fasting, but some studies claim that in addition to reducing weight and BMI, it can help improve insulin resistance and prevent cardiovascular disease. Nevertheless, there are some risks associated with prolonged fasting, and it is advisable to try it for a short period.

Experts think so.

If you can only drink drinks, of course, you will lose weight. This method is estimated to be almost impossible to take in essential nutrients such as amino acids, dietary fiber, minerals, etc. It is difficult to say that it is beneficial to health and should not be promoted.

Can't you just eat ancient ingredients?

Appetite control hormones of

Paleolithic diet

The diet known as the "Primitive Age Diet" or the "Paleolithic Diet" is an attempt to lose weight by imitating the Paleolithic diet.

This method, which focuses on eating ingredients produced through farming and animal husbandry (grains, etc.), minimizing the consumption of refined products such as salt and sugar, and eating seafood, chicken, eggs, vegetables, mushrooms, nuts, etc., became popular among celebrities in the United States several years ago.

This approach was previously considered to lack scientific basis, but in February this year, a team of researchers from the British company Unilever published a related paper. The idea is that after eating a "Paleolithic meal", more appetite appetite-suppressings are secreted to maintain satiety than after eating a regular diet.

I see, no wonder it is called the "Paleolithic diet", it seems that the secret is not to feel hungry even if you do not get food.

Twenty-four healthy men were given the WHO (World Health Organization) guidelines-based "standard meal" and the "Paleolithic meal," which has more fat and protein, respectively. The changes after the meals were investigated. It was found that the satiety hormone values of both Paleolithic meals peaked 2 hours after the meal and appetite was suppressed compared to the standard meal.

The experts put it this way.

Interesting diet methods like this, which are sought after by the media, used to be advocated from time to time, but almost none of them were adhered to afterward, and I'm afraid this method will be forgotten soon.

Replace rice with cauliflower

Cauliflower diet

Sugar reduction and satisfaction?

Replace rice with cauliflower - this amazing way of eating is quietly becoming popular.

Cauliflower contains less sugar and only about 20% of the calories of rice. Rich in vitamins and minerals, it is popular with people on the "Sugar Restriction Diet" and the "Paleolithic Diet".

To eat it, just heat cauliflower and chop it up. It is also rich in vitamin C, which is beneficial to women.

Experts think so.

This is similar to ideas such as konjac rice, any vegetable can do.

Use green banana flour

instead of flour

Green banana flour diet

Green banana flour was used as an inexpensive substitute for wheat in Africa and has gained the attention of dieters after entrepreneurs in the United States marketed it as a gluten-free ingredient.

Green banana flour contains less sugar and is rich in resistant starch with effects similar to dietary fiber, so it is expected to gain weight loss, rectify the bowel, and suppress the rise in blood sugar levels.

Experts think so.

This seems good, contains less sugar, top full.