The CICO diet, which stands for "Calories In, Calories Out," is based on the principle of energy balance: to lose weight, you need to consume fewer calories than you expend. Here are some key points about its effectiveness:
Basic Principle: The fundamental idea is that if you consume more calories than you burn, you will gain weight, and if you consume fewer, you will lose weight. This is supported by the laws of thermodynamics.
Flexibility: The CICO approach allows for flexibility in food choices, which can make it easier for some people to adhere to compared to more restrictive diets. You can theoretically eat anything as long as you stay within your calorie limits.
Sustainability: Success with the CICO diet can depend on individual preferences and lifestyle. Some may find it easier to track calories and maintain a balanced diet, while others might struggle with constant calorie counting.
Nutritional Quality: While CICO focuses on calorie quantity, it does not inherently consider the nutritional quality of the foods consumed. A diet high in processed foods, even if within calorie limits, may lead to deficiencies in essential nutrients and negatively impact health.
Behavioral Aspects: Weight management also involves psychological and behavioral factors. Mindful eating, portion control, and understanding hunger cues can aid in the success of the CICO approach.
Individual Variability: Everyone's metabolism, activity level, and response to diet can vary, meaning that the same calorie deficit might not yield the same results for everyone.
In summary, the CICO diet can be effective for weight loss if adhered to correctly, but it’s essential to consider the quality of the diet and individual lifestyle factors for long-term success.
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Any diet that results in fat loss is the result of our consuming less calories than you needed, this is inescapably and inevitable truth.
CICO, Calories In vs Calories Out……is more of a conceptual approach or even a math equation! A better way to look at it would be to realize that our bodies become as heavy as the average amount of calories we consume!
As a general rule, each pound of body weight requires 14 calories per day, more if you’re more active, more if you carry a lot of muscle, less if you’re more sedate, less if you’re more flab then muscle.
If you take a young kid who weighs some 140 pounds and start feeding them 3,500 calories per day, they will gain weight and continue to gain weight until they end-up around 280 pounds, at which point they’d reach an equilibrium point. This is why obese people don’t continue to get bigger and bigger and bigger. The body stores fat but also creates more energy dependence because it now has to sustain that living tissue. And yes, even fat cells require energy (albeit far less then muscle tissue).
I can’t speak towards the CICO diet…..but I can attest to the math equation that it does come down to calories. You’ll also notice that when you are following a diet that controls your insulin or changes your gut biome, you also seem to be reducing calories. And lastly, here’s the golden image:
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The CICO diet isn’t a book or an eating plan endorsed by a health expert or celebrity. It’s an approach that involves eating fewer calories than you burn. Do THIS Simple 60-Second Trick, To Lose Weight - Click Here to Read The idea is that as long as you stay within a calorie range that's in line with your body's needs, you can eat what you want and still lose weight (or maintain your current weight). To stay on track, people often use a calorie counter app when following a CICO diet. But managing weight with calorie restrictions isn't as simple as it sounds.
Users on social media have said they’ve noticed changes. And while it can be a useful tool for quick weight loss, it’s not the healthiest. Since it’s about eating whatever you want, it might mean getting your calories from unhealthy snacks instead of healthy fats and proteins. It might leave you feeling hungry too if you set calorie targets for yourself and aim to burn more than that. ‘At the core of it, it’s true that calories will rule things when it comes to weight loss,’ says Dawn Jackson Blatner, author of The Superfood Swap. ‘If you’re eating just a tonne, you’re not aware of calories, you will not be successful. That is true in the crudest, raw possible way.’ The aim of his diet is to create a calorie deficit but not all calories are created equal. So if you chomp 1500kcal of Mars bar throughout a day and then work it off, it doesn’t mean it’s a healthy choice.
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Originally Answered: Is the CICO weight loss method effective?
Whether it’s keto or intermittent fasting, there’s always a trendy weight loss plan people are buzzing about, but one simple approach that doesn’t seem to be going out of style is the CICO diet, which stands for “calories in, calories out.”
While the concept isn’t anything new, the diet re-emerged when a popular Reddit thread began sharing stories from people who have lost weight following the CICO diet.
“Weight is coming off slower this past month, but now I see a slight difference. Exercise seven days a week and CICO to supplement,” wrote one Reddit user.
What is the CICO diet, exactly?
The idea… (more)
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Originally Answered: Is the CICO weight loss method effective?
Hi ,Let me share the pros and cons of CICO weight loss method
Likely Benefits of CICO
CICO's clear way to deal with weight reduction can be profoundly helpful for hefty people who are experiencing weight-related unexpected problems. The CICO diet is viewed as protected when calorie shortages are offset with supplement admission.
To stay away from supplement inadequacies and other possible antagonistic impacts, work with your PCP or nutritionist to plan and actualize a solid and adjusted CICO diet.
1) Calorie Deficits
Calorie limitation, when done accurately, alludes to decreasing calorie consumption by 30-40% while keeping up appropriate sustenance (nutrient, protein, mineral, and water admission). Whenever done thusly, calorie deficiencies are accepted to have numerous medical advantages .
Opposite relationship with tumor and bosom disease hazard
Diminished oxidative pressure
Diminished occurrence of coronary illness (especially atherosclerosis) and stroke (due to a great extent to diminished pulse)
Diminished tissue wounds brought about by absence of oxygen (ischemia)
Diminished cholesterol (hyperlipidemia) and stoutness (through irregular fasting)
Hormonal equilibrium: expanded insulin affectability (valuable for diabetics) and ghrelin decrease (causes hunger)
Less aggravation
Eye insurance (secures the retina and may help lessen the indications of waterfalls and glaucoma)
Eased back maturing and expanded life span
Improved cerebrum and memory work
Eased back movement of cerebrum sicknesses (for example Alzheimer's Disease)
2) Weight Loss
Weight reduction is related with an abundance of advantages.
Diminished danger of coronary illness and stroke (decreased pulse)
Diminished danger of diabetes
Diminished danger of various malignancies
Diminished danger of asthma
Diminished danger of gallbladder sickness
Upgrades in osteoarthritis
Upgrades in ongoing back torment
Improved cholesterol levels
Improved developments
Diminished danger of stroke
Effective weight reduction in the long haul can be kept up by:
Kept checking of your caloric admission
An emotionally supportive network that assists with the guideline of your wellbeing objectives
Keeping up actual work
Great emotional well-being
Note that these advantages are restricted to individuals who begin overweight or fat. On the off chance that you are now at a solid weight, further weight reduction isn't suggested. Your PCP can assist you with deciding and arrive at your optimal weight.
Expected Dangers of CICO
The CICO diet is centered around a calorie deficiency, and there is no direction on the most proficient method to accomplish it. The way to weight reduction can be either solid or unfortunate. CICO diets may prompt medical conditions if inappropriately drew closer (for example just eating chips and candy however staying underneath the determined calorie consumption).
Issues may emerge because of an absence of supplements, energy, and exercise. Supplement lacks may happen when simply lessening calories without eating enough fundamental supplements. Absence of energy can cause weariness, bringing the drive down to exercise and prompting further wellbeing chances
To dodge these likely threats, work with your primary care physician to plan a sound CICO diet.
1) Nutrient Deficiencies
There is a pervasiveness of supplement inadequacy in people following some famous eating regimen plans. This may likewise happen in people following the CICO diet. Supplement inadequacies can prompt an assortment of issues .
Disease: as per a few scientists, diet adds to about 33% of preventable malignancies (same sum as smoking)
DNA Damage: a lack in any micronutrient (folate, nutrient B12, nutrient B6, niacin, nutrient C, nutrient E, iron and zinc) harms the DNA (imitates harm by means of radiation)
Ongoing Energy Deficiency (CED): Deficiencies in nutrient A, nutrient B, and proteins caused constant energy lacks in 658 (out of 1540) dry spell influenced grown-ups (observational investigation)
Osteoporosis: diet is significant for the anticipation of osteoporosis. Supplement inadequacies (nutrient D, calcium, magnesium, silicon, nutrient K and boron) may lessen bone development and support.
Coronary illness: 509 patients with coronary illness and iron lacks were given iron enhancements more than 5 to 36 weeks (meta-examination), bringing about a 60% abatement in cardiovascular breakdown hazard.
Birth Defects: Vitamin supplements are unequivocally suggested during pregnancy. Micronutrient lacks may prompt negative long haul results for babies, for example, endurance, psychological capacity, just as expanded danger of diabetes, coronary illness, and stroke.
Diabetes: the body requires nutrients and supplements (cofactors) to keep up glucose and insulin levels. Insufficiencies in these supplements may weaken the glucose and insulin pathways, which may add to diabetes .
Corpulence: Nutrient inadequacies are regular in people with heftiness, who ordinarily eat unhealthy nourishments with low supplement content. Supplement inadequacies sway glucose and leptin breakdown, which may prompt stoutness .
Balding: Hair misfortune can be brought about by inadequacies in iron, zinc, niacin (nutrient B3), unsaturated fats, selenium, nutrient D, nutrient A, nutrient E, folic corrosive, biotin, and proteins. Since balding can be an aftereffect of numerous elements, it is muddled whether supplement supplementation will help reestablish hair development.
Psychological wellness Problems (particularly Depression): Vitamin B12 and folate supplements improved disposition in discouraged patients (RCTs), recommending that inadequacies in these nutrients can demolish wretchedness .
Cerebrum Problems: Zinc insufficiency has been connected to low actual work and decreased mind action among kids. Also, nutrient B12 insufficiency has been related with lower psychological working in grown-ups .
Debilitated Immune Response: a few examinations over a time of 6 years demonstrated that dietary pressure (protein and calorie hardship) prompts an assortment of changes in the resistant reaction of mice, rodents and guinea pigs. This may likewise apply to people denied of supplements .
Aggravation: supplementation with nutrient C, nutrient E, and carotenoids lessen irritation in the body.
2) Inadequate and Unhealthy Calories
A few people who embrace the CICO diet might be doing as such because of its absence of food limitations. These individuals may wind up eating undesirable food while as yet keeping a caloric deficiency. Then again, others may not eat enough calories. This may cause weight reduction, however that doesn't make it solid .
Undesirable calories (desserts, prepared nourishments, seared food sources, and so on) or an insufficient number of calories may prompt medical issues like:
Irritation: high-carb, high-sugar, and high-fat suppers can be an immediate reason for aggravation. Expanded aggravation can make it hard to adhere to an eating routine by causing yearnings, weakness, mental pressure, and absence of inspiration .
Hindered Growth Via Chronic Energy Deficiency: energy insufficiency is related with weight reduction, decreased digestion and diminished exercise when insufficient supplements are burned-through. CED may cause hindered development, particularly in youngsters. These people don't "shed pounds", they basically become less .
Fat Gain: Individuals with ongoing energy inadequacies normally adjust by lessening their body's energy utilization. This implies that they won't shed pounds however rather will have less in general energy. When these people begin eating ordinarily once more (enhanced), they will encounter quick fat increase .
Decreased Immune Response: a lack in all out calories and proteins seriously lessens the resistant reaction. This makes people incredibly vulnerable to an assortment of sicknesses', for example, bacterial contaminations .
A Risk to Offspring: helpless dietary propensities will probably contrarily affect the safe framework reaction of any posterity. Unfortunate nourishments will prompt protein and gut microscopic organisms changes in the body, which impact the safe framework. These insusceptible adjustments might be passed down to your posterity .
Coronary illness: a terrible eating routine is perhaps the most widely recognized reasons for coronary illness. Unseemly dietary patterns (high fat, high salt, lower number of suppers yet bigger segments) essentially expands the danger of coronary illness .
Malignant growth: high fat, salt, and sugar abstains from food with low products of the soil firmly increment the danger of disease (1 of every 3 tumors might be diet-related).
Stress: low-calorie slims down have been related with an expansion in cortisol levels. Expanded feelings of anxiety lead to more undesirable dietary patterns, causing weight-pick up by and large .
3) Difficulty Exercising
While an eating routine might be powerful in weight reduction, diet joined with practice is the best and best technique for weight reduction. Added to weight reduction, practice has various positive advantages, for example, diminishing the danger of coronary illness, diabetes, stroke, treating osteoporosis, and an assortment of different advantages .
Keeping up steady exercise during an eating routine can be hard for a few. Yet, the impacts of caloric shortfalls (exhaustion, stress, absence of inspiration) make it considerably more hard to practice frequently.
Also, the collection of people with caloric insufficiencies adjusts by utilizing less energy (complete day by day energy consumption). Since the energy consumed during rest (RMR) doesn't differ a lot, people will have less leftover energy to use for work out (EEPA) .
An investigation in 12 sound grapplers found that transient caloric shortages decline practice power (contrasted with an ordinary eating routine). The grapplers had limited calorie consumption for seven days .
To dodge unfriendly impacts during weight reduction, work with your primary care physician to decide the best eating regimen for you.
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Originally Answered: Is the CICO weight loss method effective?
It is important to view CICO as a mechanism, not a method. When you lose weight, it is because of more calories coming out than coming in. When you gain weight, it is because of less calories coming out than coming in.
The best method is the one that you can sustain. Keto works for some, vegan works for others. That being said, some things definitely help make the process easier:
Limit ultra-processed foods. Not because they magically make you fat (hint: they don't), but because they're not very filling. If you find you can eat them and still lose weight happily, then go for your life.
Have plenty of protein. Has the highest thermic effect of any macronutrient, and is very satisfying.
Up your fiber intake. Also has a nice thermic effect, as well as makes you feel fuller for longer.
Have enough water.
Eat enough veggies and fruits: They're extremely volume dense and you can eat lots of them without taking in too many calories.
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No, Cico means calorie in calorie out. But the problem is you will not loose weight as how much you take and how much you burn is not possible to calculate.
Sometime you may eat more and burn less And vice versa
So professional s never tell you to go for CICO Diet.
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Software Engineer, Architecture Champion at Finnova (2018–present)
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Originally Answered: Is the CICO weight loss method effective?
Yes it is effective. It is the simplest approach to losing weight. In the end all weight loss happens through a calorie deficit. And once you start logging your food you can also look at your macros and tweak them a bit if needed. Of course you should also eat healthy, but there is tendency to go overboard on this lately. You don’t have to eat “clean” 100% of the time, just a good amount of normal whole food will do the trick.
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Originally Answered: Is the CICO weight loss method effective?
Sure it is, if you're a locomotive.
Calories in, calories out. Law of thermodynamics, right?
Except that the body isn't a machine. Calories are simply a unit of energy and they don't describe how food is metabolized in the body.
Some calories, like the carb calories in chia seed, aren't even digested because they're insoluble fiber. Yet they count as calories on the package.
Other calories, like sugar calories, have a disproportionate effect on weight gain because they contribute to fatty liver and insulin resistance. And some additives with no calories at all are inherently obesogenic. Propriate and aspartame are just two examples.
Americans have been counting calories for 50 years and they just keep getting fatter: now 42% obese among adults.
No, CICO doesn't work, and the calories in, calories out model is largely an invention of the food industry that wants you to believe that you can keep consuming its fattening fare as long as you count the calories.
Processed foods lead to weight gain, but it's about more than calories
Do yourself a favor. Give up the sugar and the ultra-processed crap. Read this book instead so that you understand how fat is metabolized in the body, and why it's so difficult to lose weight if you eat the wrong foods at the wrong times.
The Obesity Code: Dr. Jason Fung
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What are the benefits of a CICO diet?
During a CICO (calories-in-calories-out) diet, there is no focus on the type of food that you eat. Only the number of calories consumed is taken into consideration.
Do THIS Simple 60-Second Trick, To Lose Weight - Click Here to Read
CICO’s approach is very simple: its proponents believe that if you eat fewer calories than you burn (fewer calories in than calories out), you will lose weight.
The goal of this diet is for the body to end up burning more calories than the amount being consumed. As a result, the body needs to burn storages of fat for the extra energy, resulting in weight loss.
CICO’s straightforward approach to weight loss can be highly beneficial for obese individuals who are suffering from weight-related health complications. The CICO diet is considered safe when calorie deficits are balanced with nutrient intake.
To avoid nutrient deficiencies and other potential adverse effects, work with your doctor or nutritionist to design and implement a healthy and balanced CICO diet.
1) Calorie Deficits
Calorie restriction, when done correctly, refers to reducing calorie intake by 30-40% while maintaining proper nutrition (vitamin, protein, mineral, and water intake). If done this way, calorie deficits are believed to have many health benefits including :
Inverse association with tumor and breast cancer risk
Reduced oxidative stress
Reduced incidence of heart disease (particularly atherosclerosis) and stroke (due largely to decreased blood pressure)
Reduced tissue injuries caused by lack of oxygen (ischemia)
Reduced cholesterol (hyperlipidemia) and obesity (through intermittent fasting)
Hormonal balance: increased insulin sensitivity (useful for diabetics) and ghrelin reduction (causes hunger)
Less inflammation
Eye protection (protects the retina and may help reduce the symptoms of cataracts and glaucoma)
Slowed aging and increased longevity
Improved brain and memory function
Slowed progression of brain diseases (e.g. Alzheimer’s Disease)
2) Weight Loss
Weight loss is associated with a wealth of benefits, including:
Reduced risk of heart disease and stroke (reduced blood pressure)
Reduced risk of diabetes
Reduced risk of different cancers
Reduced risk of asthma
Reduced risk of gallbladder disease
Improvements in osteoarthritis
Improvements in chronic back pain
Improved cholesterol levels
Improved movements
Reduced risk of stroke
Do THIS Simple 60-Second Trick, To Lose Weight - Click Here to Read
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Does the Paleo Diet work?
Two years ago, when I was in my final year of high school I put on some serious weight (about 12kg). I'd like to say it was from all the study, but that would be an excuse. I ate a lot of junk. Lots and lots of junk.
My diabetic friend who also had the same issue, was told by the doctor he should change his diet. The doctor recommended something like Paleo. Four months had passed and he lost 10kg. Another eight passed and he lost another 10kg. Over one year he had lost 20kg and was looking fit. I wondered what the hell happened. He said I should do the same diet.
So I jumped on the band wagon in December 2014. At the time, I weighed about 91kg. I had some nice love handles and boobies. But back then I liked to think that I was "solid". I was kidding myself.
Basically, I jumped on the Paleo Diet and found nothing happened after two weeks. I got super frustrated, but I kept going. At this point I went Uber-Paleo (a term I just coined). This means I didn't even eat sugary fruits. From that second week on, I lost about 0.75kg a week. I was down to 81kg before I blinked (after about 5 months) and was looking really good.
At this point I incorporated fruits into my diet. I love apples, you see. The apples now seemed really sugary, so that's all I really needed to cover my sweet tooth.
As I kept going with the diet, I stopped losing weight at about 77kg. During this whole process I was going to gym but not doing cardio. If I committed to running a few times a week, I would have lost more weight.
The Paleo diet does work for short term intensive purposes. However, It's a difficult long term diet to maintain. But as you lose the necessary weight, you can begin to incorporate more diverse foods in your diet. Once every week you can even include a bit of cake if you're really desperate. But it's about finding your balance.
Right at the moment, after the gym (and only ever after), I allow myself to have one carb meal, like a pasta or pizza. That's all I really had before anyway. But make sure it's after you've done some exercise so your body is burning the extra calories.
In short, I used the Paleo Diet as a strict stepping stone to cutting out sugary foods and sweets from my diet. By spending the first 5 months being incredibly strict with myself, I now find it easier to eat in smaller portions, and have no urge to eat rubbish food.
So yes, it did work for me.
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Originally Answered: Does the Taco Bell diet work?
I haven't tried, but I don't think its healthy in the long term.
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Studied Clinical Nutrition & Herbal Medicine (Graduated 2014)
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Originally Answered: Is the CICO weight loss method effective?
Yes calories in calories out is effective but you have to make sure to have healthy lifestyle choices such as making your diet centered around fruits, vegetables, and grains. Now you can lose weight eating potato chips, but it is much healthier to eat freshly cooked potatoes. That will lead to other healthier habits like drinking more water and eating more raw vegetables, which will eventually result in getting to a more normal weight.
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What are the benefits of a CICO diet?
EVERY diet is a “CICO” diet. Because CICO isn’t a diet; it’s an equation.
If CI>CO, weight is gained.
If CI<CO, weight is lost.
If CI=CO, weight is maintained.
And that’s it. Whether you’re doing keto, paleo, vegetarian, South Beach, Mediterranean, raw food… it’s CICO. Whether you’re trying to impact your weight or just change your eating habits, it’s CICO.
… (more)
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Does a ketogenic diet work?
Yes it is good, i have done it for 30 days. I stopped because it is expensive.
Here are the feelings i had under ketosis.
I felt lighter
I was less tired after eating
I enhanced my intellectual ability and my focus.
I had less mood swings
After 3 days, you get in a different state. Satiety is different. I have been less keen on high carb food.
This led me to think that my ancestors did eat like this in a far past & that i am designed this way.
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What is the CICO diet?
A misnomer.
CICO is an acronym for “Calories in/Calories out”
If Calories In > Calories Out, weight gain happens.
If Calories In < Calories Out, weight loss happens.
If Calories In = Calories Out, weight is maintained.
It’s not a diet; it’s an equation than underlies every weight-related diet out there.
It’s ALL CICO.
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Does a keto diet plan work?
The effectiveness of a keto diet plan depends on various factors such as the individual's goals, health status, and adherence to the diet.
A keto diet plan is a high-fat, low-carbohydrate diet that puts the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. Some studies have shown that a keto diet plan can be effective for weight loss, improving blood sugar control in people with diabetes, and reducing symptoms of some neurological disorders such as epilepsy.
However, it's important to note that a keto diet plan may not be suitable or effective for everyone. People with certain health conditions, such as liver or pancreatic disease, should not follow a keto diet plan. Additionally, the diet can be challenging to follow, and may not be sustainable in the long term for some individuals.
It's important to consult a healthcare professional before starting a keto diet plan, and to work with a registered dietitian to ensure proper nutrient intake and monitoring of any potential side effects.if you want to know more follow me
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What are the benefits of dieting?
Dieting can be followed if you want to lose weight or make part of a healthy lifestyle. Either way, it has numerous benefits.
It increases your awareness level towards your food intake. At some point ( if you are consistent with dieting), you will know what is best for you and what is not and wonder how bad you are with your choices of foods and time intervals, etc.
A healthy diet can boost your immunity and protect you from obesity, diabetes, cardiovascular diseases. You can have stronger bones teeth and reduce cancer risk.
Dieting can help people lose weight, change their physical appearance, and improve their quality of life and confidence.
As a poet says, “Little eyes upon you”, you pass it to the next generation if you follow healthy eating habits.
A simple dieting habit that can be followed is when you sit to eat something, always sit with an empty stomach, and rise when your stomach is half full or half empty. A person who is going to stick with a dieting plan will feel happy that his stomach is half full; the one who fails is the one who thinks that his stomach is half empty.
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How can I be in a calorie deficit?
Once my biology teacher told me in school days, “There is no hard and fast rules in living organisms, it changes according to situation and this is the best thing. He always used to quote a word which was "approximately'’. There are billions of brain cells approximately, Humans have approximately 5-7 litres of blood flowing in blood vessels. Same is true for calories, it's always approximate calculation. So exact number no expert is going to quote. Let's go ahead with your query.
Calorie deficit is the calculation of calorie intake minus calorie burn and deficit must be in minus only. Calories are burned in two ways,”Voluntarily and Involuntarily". When a person does physical activities, the body burns or uses the calories in energy form to execute the tasks, is the voluntarily action. At rest, Involuntarily our organs such as blood vessels, heart, lungs, kidneys, liver, brain, even bones, glands, hormones uses the calories to perform their own respective tasks 24×7. So, the more you keep your living machine busy, the more is the calorie burn.
Important point to be noted is, there must be some proportion of voluntary and involuntary tasks to perform daily activities. Excessive calories burn can lead to various deficiency in the body so you need to refill it with the help of food. Or the living machine needs a clear fuel to work properly.
As per the ACSM guidelines, there must be a calorie deficit of 500 kcal per day to reduce 1 lbs of the weight in a week. It means if there is a calorie deficit of 3500 kcal you lose 1 lbs (0.452 GM's) of body weight. So you can burn 250 kcal in workout and reduce your 250 kcal intake through food. That's the best and the easiest way you can do. But again there is no such fix rules, body is supreme. The body is in calorie deficit or surplus due to various factors. And it requires a lot of things to learn or to write here.
I would suggest you to not to think about such complex calculation. Just do your regular workout, do eat healthy, keep yourself well hydrated do meditate, do breathing exercises, involve yourself in many recreational activities, etc. Your body will respond in a healthy way on its own.
Thank you!
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What is the best quick diet?
The best quick diet depends on individual health needs, goals, and preferences. Here are a few popular quick diets that are generally considered effective for short-term weight loss:
1. Intermittent Fasting (IF)
Method: Alternating periods of eating and fasting. Common methods include the 16/8 method (16 hours fasting, 8 hours eating window) and the 5:2 method (5 days of regular eating, 2 days of very low-calorie intake).
Pros: Simple to follow, no calorie counting, and can improve metabolic health.
Cons: Can be difficult to maintain long-term and may lead to overeating during eating periods.
2. Ketogenic Diet (Keto)
Method: High-fat, low-carb diet that aims to induce ketosis, a state where the body burns fat for fuel instead of carbohydrates.
Pros: Rapid weight loss, reduced appetite, and improved blood sugar control.
Cons: Restrictive, can cause nutrient deficiencies, and may lead to the "keto flu" during adaptation.
3. Low-Carb Diet
Method: Reducing carbohydrate intake to promote weight loss. Common versions include the Atkins Diet and the South Beach Diet.
Pros: Effective for weight loss, reduces hunger, and improves blood sugar levels.
Cons: Restrictive, potential for nutrient deficiencies, and may be difficult to sustain.
4. Paleo Diet
Method: Eating whole foods that were presumably available to humans during the Paleolithic era, such as lean meats, fish, fruits, vegetables, nuts, and seeds.
Pros: Focus on whole foods, high in nutrients, and can improve overall health.
Cons: Restrictive, can be expensive, and lacks grains and dairy.
5. Mediterranean Diet
Method: Emphasizes fruits, vegetables, whole grains, nuts, seeds, and olive oil, with moderate consumption of fish, poultry, and dairy, and limited red meat.
Pros: Balanced, heart-healthy, and sustainable long-term.
Cons: Weight loss may be slower compared to more restrictive diets.
6. Detox Diets and Cleanses
Method: Short-term diet plans that often involve consuming liquids (like juices or smoothies) to detoxify the body.
Pros: Quick weight loss, can reduce bloating, and may kick-start healthier eating habits.
Cons: Often low in calories and nutrients, can lead to muscle loss, and may cause fatigue.
Key Considerations
Health Status: Consult with a healthcare provider before starting any diet, especially if you have underlying health conditions.
Sustainability: Choose a diet that you can maintain long-term to avoid yo-yo dieting.
Nutrition: Ensure the diet is balanced and provides essential nutrients to support overall health.
Ultimately, the best quick diet is one that fits your lifestyle, health needs, and preferences while promoting healthy, sustainable weight loss.
Please support my work by upvoting this article, commenting below, and sharing it with your friends. Thank you from the bottom of my heart!
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Does a keto diet plan work?
In general, the keto diet can produce weight loss results in the short term , but it's a not sustainable long term solution to weight problem. If you stay at a calorie deficit and stay consistent with the diet, you will probably lose 10 pounds or more that first month. If you want to lose weight with keto diet plan. Click here ➡️http://bit.ly/3GogLAe
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Does a keto diet plan work?
The effectiveness of a keto diet plan depends on various factors such as individual body type, lifestyle, and food choices. For some people, a keto diet may lead to weight loss and improved health markers, while for others, it may not have significant benefits.
That being said, there are several keto products that can help individuals following a keto diet plan. Here are some recommendations:
Perfect Keto Collagen Peptides - A keto-friendly protein powder that provides a blend of collagen peptides and MCT oil for energy and muscle support.
Bulletproof Brain Octane Oil - A keto-friendly oil that c
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Craig Good
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Does The Plan Diet really work?
I will assume you mean The Plan, as in this web site and book. It is plausible that it might work, assuming that it gets you into a calorie deficit. That and surgery are the only two ways there are to lose weight. To the extent that it says it’s not a diet but a way of eating for life, it seems to be on the right track.
I see a number of red flags, though, on the web page. Calling food “medicine” is very much a woo way of looking at things. Talking about “hidden trigger foods” and “inflammation” are straight from the woo side, and the claimed rate of weight loss (half a pound per day) is ludicr… (more)
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Doris Fleming
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Is keto diet really work?
Yes, it works well. In general, the keto diet can lead to short-term weight loss, but it is not a permanent solution to weight problems. When you stop following the keto diet, the weight you lost will come back.
Because of this, I always recommend making long-term, healthy, and sustainable changes to your diet instead of making short-term changes like the Keto Diet. I would say that the best way to lose weight in the long run is to eat a healthy, low-calorie diet that includes carbs.
But if you're tired of old diets, quick fixes, and short-term weight loss, you need to make good habits out of both what you eat and how you work out. and lead to healthy results that last.
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Is paleo diet really helpful in reducing weight?
Yes , Paleo diet basically is a LCHF diet system (Low Carbohydrate and High in Fats and Moderate Protein diet) , the approximate diet system that was followed by the Paleolithic Hunter Gatherers , as Paleo dieters believe that the modern diseases such as Diabetes , Obesity , auto immunity and heart problem etc are due to the adulteration in the food that we in take. Paleo diet is great in providing satiating effect with low calorie food which in turn plays the trick in reduction of weight.
What not to eat in paleo :
To Eliminate All cereals , grains , legumes , beans , dairy , refined sugar (all forms of sugar) , potatoes (all starchy veggies) , Processed foods , Over salty foods , Refined vegetable oils , candy junk canned and processed food.
What to Eat :
Grass fed Meats , fish/sea food , Eggs , Nuts , fresh fruits , seeds , healthy oil such as naturally extracted coconut / gingely / olive oil , Coconut , avocado , fresh greens and non starchy vegetables (cauliflower , cabbage , spinach , beets etc)
Since Paleo is all about eating fats and protein by keeping carbohydrate intake as low as between 20 g to 50 g (though up to 100 g is recommended) , you may use cronometer to log on the food items and calculate the nutrition.
Daily 15–20 mins of Sunlight is essential and advised by the paleo guiders.
how it works :
Basically restricted Carb diet empties your glycogen content in about 3 days to weeks time , and your body will starve for glucose , which empties the storage pushing it to ketogenic mode which starts to burn fat from the body as alternate and clean source of energy. It feels great your energy levels will go up while your body weight gets reduced drastically , initially during 1st week the body looses water weight and later on when the body switches over to ketogenic mode belly fats will get burned at first as a source of energy.
It is an recommended diet for people who are suffering from auto-immune disorders as it eliminates the allergens , processed foods and sugars and GM modified grains which would eventually result in relieving from the symptoms of the auto immunity. Can someone believe that by eating fat and protein, one can reduce their weight ? , Yes it amazingly works that way !
Paleo dieters whoever is strictly following it (without cheating) shall see the fruitful results within 3 months. It works wonders on obese patients , diabetic patients , and relieves greatly from symptoms of auto immunity !
Other diets within paleo are , Intermittent fasting diet (IF) , Warrior diet ,Bullet proof diet , Auto Immune Protocol Diet (AI) , Vegetarian Paleo Diet etc…
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Does the rice diet work?
The original Rice Diet (Kempner) was undertaken in a clinic in the 1940s and - even though it wasn’t a randomized study - was shockingly effective. It was implemented in morbidly obese patients, many with diabetes, heart disease, renal failure, and retinopathy. The diet did not restrict calories and patients were allowed as much plain white rice, fruit, fruit juice, and table sugar as they wanted. (In fact some were eating as much 2,000-4,000 extra calories daily from table sugar straight out of the bag!) No meat, dairy, or eggs. Vegetables were not allowed because they actually had too much sodium for patients with heart disease or high blood pressure. The diet was as close to fat-free as humanly possible and was 95% carbohydrate and only 5% protein to lessen the strain on the kidneys. Most patients lost in excess of 100+ lbs., some in as little as 10 months, and they had a near-complete reversal of their diabetes, insulin resistance, kidney disease, and ocular problems. Interestingly, when they were allowed to slowly add back low-fat sources of protein, the metabolic/diabetic benefits were not reversed. In effect, they were ‘cured’. But with ketogenic or low-carb diets, benefits are lost immediately when patients revert back to old eating patterns. The rice diet is believed to be effective because there is not one iota of fat, even the so-called “good” fats found in plants (nuts, olives). What’s amazing too is that just a single added tablespoon of oil was enough to throw the whole thing off track.
In spite of these effects, rice/high carb diets are rarely utilized in diabetes or weight loss programs. And the effects of this sort of carb-loading with zero fat or protein on other conditions (mental health, epilepsy, etc.) are unknown. In fact, staying on it indefinitely would lead to sarcopenia and continuing weight loss. It’s definitely radical and far from popular given how boringly tasteless it is. But, it does seem to work……
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How do I start a diet and must it work?
Starting a diet can often feel like stepping into uncharted territory. As someone who's navigated this journey, I understand the blend of excitement and apprehension that comes with the decision to change one's eating habits.
Here are key steps to begin your diet effectively and ensure it works for you:
Set Realistic Goals: Start by defining clear, achievable objectives. Whether it's losing weight, gaining muscle, or improving overall health, your goals should be specific, measurable, and time-bound.
Consult a Professional: Seek advice from a registered dietitian or a healthcare provider. Tailore
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Do smoothie diets work?
Do smoothie diets work? If your goal is to lose weight and you don't necessarily care about your nutrition's health or long-term sustainability, then yes. Smoothies diets work to lose weight.
A smoothie diet is nothing more than a highly restrictive, nutrient deficient, calorie restriction diet. That isn't to say you couldn't make smoothies more sustainable (adding protein powder), but eating a liquid diet is not ideal; it's ultimately boring, and we are not designed for it (we have teeth, after all, use them).
Any diet that cuts out entire, natural food groups is not sustainable. It is too restrictive, and most people eventually fail. It is why veganism has an over 80% recidivism rate.
There is nothing wrong with doing a diet to jump-start a process. So, a smoothie diet for 4–6 weeks to reorient your body to consuming fewer calories is okay. However, you will want to balance things out.
The best, long-term, form of eating is pretty simple. However, the diet and nutrition industry cannot make money on common-sense simplicity.
What is on your plate, should, more or less, look like what the item would look like in a natural state. A chicken breast looks like a chicken breast you just cut from a chicken. However, and regrettably, there is no tree that grows chocolate cake. Chocolate cakes do not resemble anything in nature.
Avoid processed foods (that includes cured meats)
Avoid added sugars
Learn proper portion sizing. That is tough in the U.S. because we have become habituated to large portions. The lowly Mcdonald's cheeseburger has 300 calories. That isn’t too bad, actually. However, the Quarter Pounder is 520. That burger, by itself, is about the number of calories you should consume for a single meal. However, most people in the U.S. would view the Quarter Pounder as a snack.
Be active.
If you do the above, you will be healthy.
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If diets don't work what does?
Whatever your fitness goals are, to lose fat or to gain muscle, what you do in the kitchen has a bigger role to play than what you do in the gym.
🍰 If you fail to eat for your goals, you've already put yourself at a HUGE disadvantage.
⚖️If you're trying to lose fat & think that you'll see results just by "eating healthy", in all likelihood you aren't really seeing the results you want or potentially can.
Here's the truth, backed by science, regardless of whether you're eating pizzas or kale salads, you aren't going to lose fat if you're not in a calorie deficit. I'm not saying that you should ea… (more)
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How can a person be in a calorie deficit?
Here I tells you best tips to create a calorie deficit below 👇
Tips to create a calorie deficit
1. Cut out processed foods: Eating processed foods is one of the biggest reasons why people are overweight. Processed foods are usually high in calories, fat, and sugar, and they contain very little nutritional value. If you want to lose weight, you should avoid processed foods as much as possible.
2. Eat more fruits and vegetables: Fruits and vegetables are low in calories and high in nutrients, making them the perfect weight loss food. If you are looking to create a calorie deficit, you should eat more fruits and vegetables.
3. Exercise regularly: Exercise is one of the best ways to burn calories and create a calorie deficit. If you're looking to lose weight, you should exercise for at least 30 minutes each day.
4. Drink plenty of water: Drinking water is essential for weight loss. Water, according to science, may aid with weight loss in a number of different ways. It could help you lose weight by decreasing your hunger, increasing your metabolism, and making exercise simpler and more effective.
There are a number of small changes you can make to your diet that will help you create a calorie deficit and lose weight. To create a calorie deficit and lose weight, simple steps such as:
1. Reducing portion sizes
2. Eating more slowly
3. Adding more protein and fibre to your diet can be effective.
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R Negoro
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Does a ketogenic diet work?
Ketogenic diet was made to mimic fasting. It's been used in medical conditions, so yes it works. It tries to minimize insulin spikes, however fat can still be gained if you overeat the calories.
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Accredited Keto Nutritionist | Body Transformation 🌟
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Does a keto diet plan work?
Yes, a well-structured keto diet plan can work effectively for weight loss and health improvement. Consistency and proper nutrient intake are key. For more tips, visit my Quora Profile!
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Does the 17 day diet actually work?
Yes,
The 17 Day Diet is divided into four cycles: Accelerate, Activate, Achieve and Arrive. The first three cycles last 17 days each, while the Arrive cycle is meant to be followed for life.
As you move through the cycles, the diet introduces new strategies and food options.
It’s worth noting that the diet does not tell you how many calories to eat during each cycle. However, it progressively increases your calorie intake by introducing more calorie-rich options with each cycle.
In 2014, Dr. Moreno released a “breakthrough edition” of the diet with a few additions:
More recipes and food options.
Contour foods to help you target fat loss in specific areas.
Optional fast day between cycles.
Supplements for the 17 Day Diet.
17-minute workout to target fat loss in specific areas.
Thank you,
If you like my answer please do upvote and share.
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Is it advisable to do an IF diet?
Hi, We (my wife & I) do IF almost every day. We are doing for say for three or four years OMAD (one meal a day). We are now fasting with as goal -> 48 hrs!
There seems to be a study by University of Southern California that concluded
“Fasting for 72 hours can reset your entire immune system”.
It’s beneficial for your body to fast. Dr Jason Fung wrote a book about it .. The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting.
Additional benefit of fasting, you save money. 8))
Do a search, read, watch and improve your health.
Good luck with your choice… (more)
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Luke Weber
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What diet actually works?
Personally I’ve tried dieting countless times. I would lose weight but once I stopped the “diet” I would gain my weight back every single time. Because a diet is a temporary fix.
Now what I’ve done this time is I’ve changed my diet and my lifestyle totally. I have lost 75lbs since December 2019, about 11 months now. I have completely change the food I eat. I am mindful not to eat sugar and if I do very scarce amounts and rarely. I lift weights every other day, I bike ride, and walk everyday. I use a treadmill when I can’t go outside. I try to keep myself active as much as possible. Also I have reduced the amount of food I consume. Instead of eating 2 or 3 servings of a meal, I try to limit myself to one portion and eat until I’m satisfied. Eating to satisfaction instead of eating to when I’m over full and bloated.
When I first started, I started by eating a low carb “diet.” I made low carb breads, cookies, brownies, buns and all that such. I kept that going for a solid 8 months and lost a lot of weight. BUT I also reduced food consumption, constantly worked out, and stayed active. I changed a few months back to not worrying about carbs as much, now i watch my calories. I still make low carb alternatives such as cookies and buns. But I watch calories more than anything now.
reduce food consumption over time
increase physical activity slowly over time (I started going for a walk every morning increasing time and distance each time)
look into different exercises you would be able to do starting off slowly
change your diet, don’t go on a diet. (Diet is temporary, changing your diet is not)
My issue with diets is that they are temporary. I could never try Keto because I couldn’t see myself without eating sweets and lovely carbs such as potatoes and rice for the rest of my life. But changing my diet is a great way to reduce my weight, and maintain that weight loss. Which for me maintaining my weight loss is the goal!!
Below are my before and after pictures. These pictures are a 75lb difference. I am now in the process of moulding my body the way I desire. However I love the way I look today. It has taken a lot of work, dedication and willpower.
Hope this helps!!
Luke
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How can we start dieting?
It would be nice to start a diet with a healthy diet, but I will give realistic advice because it is difficult to practice.
Here are some tips for starting to eat healthy food.
1. Set realistic goals.
Set goals and set goals.
Slowly increase progress and increase progressively.
2. Keep a food diary.
Restricting what you eat helps a lot.
3. Fill out the meal schedule.
Unit is planning to eat a week in advance.
Make a meal plan a week in advance.
As planned, you will not eat unhealthy food when nothing is prepared.
4. Try various foods.
Make a balanced diet of fruits, vegetables, and protein.
5. Drink a lot of water, drink water, drink water, and fill it with water.
6. Remember to eat.
Eat slowly, pay attention to your body, and pay attention not to your body.
7. Ask for professional help if you're not confident of success alone.
Helps you achieve your health goals for personalized or physically demanding meal plans on your own.
https://leesomynn.blogspot.com/2023/05/how-can-we-start-dieting.html
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B-tech in Social(k) & Career Advice, Jaleswar (Graduated 2015)11mo
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What is the actual process of dieting?
Eating fewer carbs commonly leads to the act of controlling food intake to achieve a particular objective, like weight reduction, muscle gain & further development, or fitness maintaining. Moving toward counting calories in a decent and maintainable manner to advance generally speaking prosperity is fundamental. Here are a general tips for a solid way to deal with counting calories:
1. Balanced Diet: Incorporate various food varieties from all nutrition types, vegetables, whole grains, lean proteins, and good fats. This guarantees that you get an expansive scope of supplements.
2. Portion Control: Be aware of piece sizes to abstain from indulging. Eating more modest, more incessant feasts over the course of the day can assist with keeping up with energy levels and control hunger.
3. Stay Hydrated: Drink sufficient water as per your current body weight to your goaled weight over the course of the day. Some of the time, our bodies can confuse thirst with hunger, prompting pointless calorie utilization.
4. Limit Handled Foods: Handled and packet refined food varieties frequently contain added sugars, undesirable fats, and abundance sodium. Center around entire, insignificantly handled food sources for better healthy benefit.
5. Mindful Eating: Focus on what you eat and enjoy each bite. Keep away from interruptions like television or electronic gadgets while eating.
6. Regular Exercise: Join a solid eating routine with normal actual work. Practice is essential for by and large wellbeing, and it can add to weight the board.
7. Set Reasonable Goals: Lay out attainable and practical objectives. Feasible changes are bound to prompt long haul accomplishment than outrageous or prohibitive eating regimens.
8. Consult a Professional: In the event that you have explicit wellbeing concerns or objectives, consider counseling an enrolled dietitian or nutritionist or health coach. They can give customized counsel in view of your singular necessities.
9. Listen to Your Body: Focus on yearning and completion prompts. Eat when it's required, and stop when you're fulfilled.
10. Be Patient: Sound weight reduction/gain is a steady interaction. Keep away from crash diets or outrageous limitations, as they can be unsafe to your general wellbeing and lead to a pattern of yo slimming down.
Recollect that everybody's body is unique, and there's nobody size-fits-all way to deal with eating less junk food. Finding that's employer you and supports your singular wellbeing goals is fundamental. In the event that you have explicit wellbeing concerns or conditions, it's prudent to talk with a medical services proficient prior to rolling out critical improvements to your eating routine.
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Does a ketogenic diet work?
Of course, the Keto diet is another way to lose weight and has a number of useful features:
Weight loss
Without a doubt, losing weight is the main goal of the keto diet. It works because it forces the body to use its fat stores to speed up metabolism. When the body is deprived of carbohydrates, it enters a state of ketosis. When this happens, blood sugar and insulin levels drop.
When the body uses the energy of fat cells, they release significant amounts of water, resulting in significant weight loss. The fat cells then enter the bloodstream and travel to the liver, where they are converted into ketones for energy processing.
As long as your diet allows you to remain in a calorie deficit, you can enjoy the benefits of the keto diet for weight loss.
You will feel more energetic:
When you follow a regular diet, you drain your energies and become tired. With a keto diet, your body depletes a lot of its fat stores, which is almost a big boost of energy. As a result, you feel much more energized.
Possible benefits for cancer
The introduction of a ketogenic diet will lead to a significant increase in survival time and slower tumor growth.
Improves heart health
Eating healthy fats like avocados instead of less healthy fats like pork rinds can help improve heart health by lowering cholesterol. High cholesterol levels may increase your risk A reliable source of heart disease.
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Does the 17 day diet actually work?
The 17 Day Diet is a weight loss program that promises quick results by switching up your food combinations and calorie intake through different cycles. It aids weight loss by encouraging whole, unprocessed foods and exercise. Yet, many of its claims and rules are not supported by high-quality scientific evidence.
Most people can expect to lose up to 10 to 15 pounds during the first 17 days. Rapid weight loss plans have been shown in research to be effective in helping people keep their weight off. The 17 Day Diet works by improving digestive and metabolic health.
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Fig Taylor
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Does dieting work?
Not in the long term for people with bodies genetically disposed to fatness, no. If it did there wouldn’t be a diet industry worth billions worldwide. It thrives because it relies on failure and repetition to sustain it.
Personally I view most diets as a societally sanctioned eating disorder. (Regimes that have to be followed for the purpose of controlling genuine health issues such as coeliac disease obviously exempted). Just as famine damages the metabolism, so does self-imposed famine. Furthermore any eating disorder charity will tell you that most medically recognised EDs are kicked into to… (more)
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Fitness Pro ✪
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Health and Fitness Enthusiast, Blogger at FitnessPro.blog
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What is the best quick diet?
When it comes to finding the best quick diet, it's crucial to emphasize that while rapid weight loss can be tempting, safety and sustainability should never be compromised. Here are some highly regarded quick diets that have garnered attention for their ability to help shed pounds relatively quickly:
Intermittent Fasting (IF): This method cycles between periods of eating and fasting, with the most popular being the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.
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