Hundreds of diets have been created, many promising fast and permanent weight loss.

The truth is, almost any diet will work if it helps you take in fewer calories. Diets do this in two main ways:

. It made you eat some good foods and avoid bad foods.

It change the way you behave, think or feel about food.-

The best diet for losing weight is a beneficial part for all parts of your body from your mind to your toes ,not just your waistline . It is also a system that you can live with for a long time. In other words, a diet that delivers lots of good food taste and healthy options, eliminates fewer foods, and does not require an extensive and expensive list of grocery or nutritional supplements.

One diet is a Mediterranean diet. Such a diet—and there are many variations—usually includes:

.several servings of fruits and vegetables a day-

whole-grain breads and cereals.-

.healthy fats from nuts, seeds, and olive oil-

lean protein from poultry, fish, and beans.-

limited amounts of red meat.-

-moderate wine consumption with meals (no more than two glasses a day for men; no more than one a day for women.

A Mediterranean-style diet is a flexible eating pattern. People who pursue such diets prefer having  lower rates of heart illness, diabetes, madness, and other inveterate conditions.

Low-calorie balanced diet:

It is recommended to follow a balanced and purple diet, and this diet consists of the usual, meals, food, and signs, and there are good reasons from the current food. The most important reason is the advice that the patient follows in the system, and data The caloric diet, using your caloric intake from 500 to 1,000 calories.

Reducing calories leads to weight loss, and this regimen can be beneficial, but it requires discipline to achieve these results, and to be safe.

Diet food strategy to obtain fewer calories:

-Preparing meals using starchy foods rich in fiber like rice, potatoes, bread, and pasta as the basis of the meal

-Eat small amounts of foods or drinks that consist of high amounts of fat, sugar, and salt, and fewer times than usual.

-Drinking milk or getting one of its products or a nutritional substitute for them, such as soy drinks. Eat legumes, beans, eggs, fish, meat and other protein sources.

Choose unsaturated oils and fatty spreads and eat them in small quantities. –

Drink a lot of fluids.-

Eat at least five fractions of fruits and vegetables every day.-

-It is important to note that healthy ways to lose weight are generally achieved in the long term after a year or more, and while any diet that reduces the amount of calories consumed can help you lose weight faster, while weight loss is rarely achieved on Long-term this way, but there are no studies yet to prove that a low-carb, high-protein diet is more effective than a low-calorie diet for long-term weight loss.

Low-fat diets:

A low-fat diet provides less than 30% of fat in calories, while a very low-fat diet contains less than 15% to 10% of total calories from fat, [11] and since a long time the low-fat diet has been around. It is the main weight loss strategy, but now it is becoming less common, given that fats provide 9 calories, while carbohydrates provide only 4 calories

The argument has continued for years about whether reducing fat or reducing carbohydrates is more important for losing weight, and one study suggests that both reducing fat or carbohydrates helps lose weight, provided that the person follows it completely, in addition to reducing the amount of food intake in general. And a healthy diet that includes many vegetables, a small amount of sugar and refined grains

Recipes suitable diet for weight loss

The following are some of the basic characteristics of a proper diet:

-Appropriateness of the diet for daily physical activity, as some diets encourage great exercise, while others encourage the performance of simple exercises, and diets that require spending hours in the gym look good, but in reality they cannot be adhered to for long periods.

-The ability to adhere to it for life, when choosing a diet, attention must be paid to that it can be adhered to daily for life, as returning to the previous situation before the diet can return the body to weight gain.

-The diet contains foods that please the person, which can be prepared easily, and must be affordable.

-Following a diet that reduces weight slowly, as experts agree that losing weight steadily and slowly is better than losing weight quickly, which may be the option that everyone wishes, and the safe rate of weight loss ranges between 400 to 900 grams per week, and this can be achieved By burning 500 calories a day during diet and exercise.

-The adoption of appropriate diet planning for each person on a set of environmental, personal, and psychological factors surrounding, including: family and community factors surrounding people, and family nutritional knowledge that positively affects the pattern of healthy eating. Eating healthy food is also linked with family income and available types of food  that are lasting  at home.

-Appropriateness of the diet for a lifestyle, if the diet encourages eating 6 meals, while it is difficult for some to eat two meals a day, it is unlikely that they will be able to follow this diet no matter how healthy it is.

The best solution for healthy weight loss:

Make your goal health first.-

Adopt a healthy diet as a lifestyle.-

Be sure to eat breakfast.-

Do not forget sports.-

Follow a balanced diet.-

Do not adopt the deprivation method.-