How to choose a diet? 10 things to know

Today I’d like to write you a very short article on something important. Or how to choose a diet.
As I have already written to you in the past and I repeat to you, the only way to lose weight without regaining it (unless you go back to eating as before) is by setting a calorie deficit.
Are there any diets that are not based on calorie restriction? Yes.
Do they lose weight? Yes.
So why do I say I have to set a calorie deficit? Because that’s the only way to lose weight well.
What a mess! How can this contradiction be explained?

I’ll explain this by listing ten things you absolutely must know if you have to choose a diet.

10 THINGS TO KNOW ABSOLUTELY TO CHOOSE A DIET
1) To lose a kilo of body weight you need to create a calorie deficit of about 7200 calories : this means that by creating a deficit of 500 calories per day, we would lose about half a kilo per week on average. If we increase the deficit, we can lose more weight, but we also run the risk of lowering the metabolism faster. Therefore we must NOT exaggerate.
2) We can achieve a calorie deficit of 500 calories per day by exercising and eating less. Recommended option, rather than just cutting calories.
3) Diets that promise weight loss greater than a pound per week are based on reducing carbohydrates.They are diets that establish a state of ketosis, making us lose a lot of water.
4) Diets without carbohydrates can lower our metabolism and give us other side effects. Therefore it is better to periodize them for one or two weeks or cycle them in some way, alternating them with periods in which we eat more carbohydrates. If we don’t know how to cycle them, it’s best to avoid them. 5) Most “quick diets” are carbohydrate-free diets. 6) Most of the miracle methods are based on carb free / low carb diets. 7) Most diets that use meal replacements are low-carb diets. 8) If we choose a carbohydrate-free / low-carbohydrate diet we have a greater risk of regaining the lost weight.

9) We don’t all need the same calories per day, so a 1200 or 1300 calorie diet may be wrong for you. If you have a total requirement of 1500 calories (sedentary, menopausal woman, not too tall), a 1300 calorie diet without physical activity may not be enough. If you have a requirement of 2000 calories (active, young, medium-sized woman), it can be too restrictive (and lower your metabolism).
10) There are no foods that are bad and foods that are good:if diets essentially break down into low calorie diets or carbohydrate-free diets, you understand that other alternatives ultimately always rely on these two parameters, one or the other. Even when they don’t say they count calories, or when they talk about genetics or blood type. There is always a restriction of some kind that induces weight loss.

After reading this decalogue, ask yourself a question.
Can I lose more than three kilos a month ON AVERAGE? Yes, but by cutting down on carbohydrates.
So all diets where you lose six, eight, twelve pounds per month are low in carbohydrates.
Could cutting down on carbohydrates be a problem? Most of the time yes, plus it is definitely banned in a number of cases. Therefore, in general, it is always better to prefer a diet that includes these three basic characteristics:
– a low-calorie diet
– a personalized diet
– a diet combined with a training program.