What are the fast diets that work?
What are the effective fast diets?
When we talk about diet, it is very often about speed .
We want it to go as fast as possible, providing the least effort possible.
So, compare the different types of diet possible when we want quick results .
Thus, you can choose knowingly which one will be best adapted to your situation 😉
1- The detox diet or the fast regime of stars:
A “detox” diet is a diet whose principle is to cleanse the body of “toxins” that interfere with its optimal functioning.
The goal is, in fine , once this rebalancing and cleaning done, to lose weight while having better health.
The basic notion of this diet is that, according to its aficionados, it is the toxins present and stored in the body that deregulate it and therefore cause weight gain.
According to his advocates, the detox diet would allow a general improvement of the well-being, physical as well as mental: notably via an increased vitality, a better sleep or a reinforcement of the immune system .
To do this, we target the organs most affected by the “toxins” in question:
- The intestines
This cleaning is supposed to make them more “efficient” and ultimately allow the body to lose weight.
How it works :
This diet works on the digestive system to give you the feeling of being healthier and losing weight.
And the most effective way to do this is to follow the following 3 points:
- Consume a lot of vegetables and fiber (for 1 to 7 days)
- To prevent that the first days of the cure are the most difficult because the body is supposed to adapt
- Consume a lot of fat and caffeine once the first cape is over
The cure may also require consuming a lot of food supplements or other “unusual” foods (usually called “superfoods”).
Anything that includes the detox diet is based on the assumption that your body contains “toxins” that would interfere with its optimal function and that you could get rid of it with the diet.
Of course, detox diets never specify what are the famous toxins, or how the diet will eliminate them from the body.
It is rarely clear how consuming superfoods or other dietary supplements is more effective than simply eating vegetables.
If your goal is to “detoxify” your body, avoid wasting your time and money in “the latest fashionable detox cure used by all stars”.
If you are sold like this, your first reaction should be to be wary: one should put forward its rational arguments of efficiency rather than the fact that this regime would potentially be followed by a particular star.
Do not worry: except medical case, your body is already very effective in getting rid of toxins all alone, it does not need for that super expensive foods, it just needs a healthier diet.
And when it comes to weight loss, replacing your diet with lots of vegetables and fiber will actually have a positive impact. But do not imagine that you will lose weight quickly thanks to this type of diet.
The pounds lost during your “cure” will mainly be due to an elimination of the retention of water and / or your intestines which are emptied.
We will then come to tell you that these lost pounds are of course due to the intake of supplements and / or super foods.
So, if you want a quick and effective diet, the detox diet is not really the way to go, it’s mostly a beautiful marketing project to sell food supplements at high prices .
If you want to know more about this diet, you can read our full article on the subject.
2- The alkaline diet:
The alkaline diet, can help you lose weight, but is mostly put forward for its effect on health issues like arthritis or cancers.
The first thing to understand, is the definition of pH:
In chemistry, pH is a measure of the acidity of a solution.
To put it simply: a pH below 7 indicates an “acid” solution, while a pH above 7 indicates a “basic” or “alkaline” solution .
Defenders of the diet “Alkaline” will then classify food in 3 categories:
- “Acidifying” foods : sources of protein, such as meats, fish, dairy products, eggs or cereals
- “Neutral” foods : lipids, sugars or starchy foods
- “Alkalizing” foods: foods of plant origin, such as fruits, vegetables, oilseeds or legumes
According to aficionados of the alkaline diet, foods would leave metabolic substrates in the body, and depending on whether these foods are acidifying or alkalizing, these remains would tend to acidify or not your body .
And an acidic organism, according to advocates of the alkaline diet, is a breeding ground for many health problems ranging from osteoporosis to cancer.
So, concentrating its diet on alkalizing foods, we would avoid this kind of inconvenience, in addition to losing weight.
How it works :
Here are the main principles to follow according to the advocates of the alkaline diet:
- Focus on natural and healthy foods , no longer consume prepared industrial dishes or products containing additives
- Privilege quality meat and products of animal origin : raised in the open air, fed without GMO, unpasteurized milk, …
- Replace dairy products with plant milks
- Avoid wheat , prefer other cereals like quinoa or buckwheat
- To drink a lot of water
This theory is beautiful on paper, but unfortunately, there is no scientific evidence of what is advanced .
In reality, the food you consume can not permanently affect the pH value of your body .
And fortunately, because a deviation, even small, from a pH around 7.40 to the acid or alkaline zone can have a devastating effect on the cells of our body.
In fact, unless you have a kidney disorder, your blood will always stay at a pH of 7.35, no matter what you consume .
These theories come from the fact that urine can vary significantly in terms of pH.
However, research has shown that the pH of the urine is not a good indicator of blood pH or even health in general.
The “acidifying” foods resulting from the digestion of food are rapidly neutralized by the bicarbonate ions (HCO 3 -) present in the blood. This process generates carbon dioxide which is then expelled through the respiratory tract and kidneys, this process generating new bicarbonate ions that are subsequently reintroduced into the bloodstream.
So we have a cyclical process.
Now back to the main question: does it help to lose weight ?
This is possible, but not for the reasons given :
Weight loss comes from the fact that the foods you are supposed to consume during your alkaline diet, such as fruits and vegetables in quantity, are what you need to consume to lose weight effectively.
So basically, you will not lose weight because you are “deacidifying” your body , but because replacing healthy, high-calorie prepared / industrial foods with healthy foods like chicken / fish and vegetables / fruits you’re going to have great chances to lose weight.
3- Intermittent fasting:
Intermittent fasting is one of the most popular fast diets at this time.
Surely you must have heard about it: it is presented as a quick diet that works and does not require too much effort .
It is generally used to lose weight while improving your health and simplifying your lifestyle.
Numerous studies have shown that intermittent fasting has a lot of beneficial effects on the body, the mind and on the state of health in general .
Intermittent fasting is great for easily reducing your calories over a day.
By removing breakfast, you can make more hearty meals for lunch and dinner.
And so it’s easier to keep a calorie deficit long enough .
Because you will feel less deprived during your meals.
Performing intermittent fasting will help you get rid of fat faster.
And especially “stubborn” fats, those that are more difficult to lose.
How it works :
The fasting Intermittent is fairly simple to implement.
It is simply a daily fasting phase from 14h to 16h, or even 20h for some cases .
Basically, if you choose for example a fast of 16h each day, you will consume all your meals in an interval of 8h (24h = 16h + 8h).
For example, you take your first meal at noon and your last meal at 20h.
The most effective – and the easiest – being to make 2 big meals: one at the beginning and another at the end of the fast.
Intermittent fasting lives up to expectations: it keeps its promises in terms of weight loss .
The fact of skipping one or more meals (breakfast for example) makes it possible to very easily reduce its calories, without being hungry (after a few days of adaptation).
The only criticism that one could make him is the difficulty of adaptation after long years to be integrated in a system of 3 meals a day (morning / noon / evening).
But you will see that the body adapts very quickly to this new rhythm, and that this diet is very easy to follow .
Especially if you combine it with fasting sports , just before your first meal of the day, for example.
4- The Dukan Diet:
The Dukan diet, named after its creator, is also a fairly well-known diet.
It consists of a diet rich in protein and low in carbohydrates, which takes place in 4 phases.
This diet was created by Dr. Pierre Dukan by treating an obese patient who did not want to do without meat.
He then published a book that became a global bestseller (published in 32 countries).
According to his supporters, the Dukan regime promises quick and permanent results.
All without feeling of hunger ubiquitous.
In fact, the Dukan diet is approaching a ketogenic diet, focusing primarily on proteins and lipids, to force the body to consume the fat cells to meet its energy needs.
How it works :
The Dukan diet is broken down into 4 phases:
- Attack phase (1 to 7 days) : The diet is started by consuming as many lean proteins (poultry, non-fat fish) as desired and 1.5 tablespoons oatmeal per day.
- Alternation phase (1 to 12 months) : One day alternates with lean proteins and one day with lean proteins and vegetables (no legumes), 2 tablespoons oatmeal a day.
- Consolidation phase (variable) : As many lean proteins and vegetables as you want, some carbohydrates and lipids. One day a week when you eat only lean protein. 2.5 tablespoons oatmeal a day. To do for 10 days for each kilogram lost in phases 1 and 2.
- Stabilization phase (variable) : Same rules as phase 3, but a few severe months as long as the weight remains stable. 3 tablespoons of flakes to have a day.
This diet focuses on lean protein sources, which is very effective at losing weight without feeling hungry .
The problem is that if you have a lot of weight to lose, you will have to follow this model for months, even years!
Which in the long run is not a good thing, because you will potentially run out of fat .
This diet is not recommended in the long run, and it does not really provide you with healthy eating habits .
So if you have little weight to lose, yes this diet is effective, otherwise it is better to do otherwise.
The Chrono-nutrition , methodology developed in 1986 and medically tested by scientists of IRENQ ( European Research Institute for Nutrition and Health) , enables slimmer where it’s needed without missing.
The concept of chrononutrition was developed in 1986 by a brilliant French doctor: Dr. Alain Delabos .
The latter studied the circadian rhythm (biological and metabolic) of the body before conceiving chrononutrition: a kind of diet designed to respect the rhythm of your body .
The basic postulate of chrononutrition is as follows: There is an ideal time in the day to digest each of the macronutrients (proteins, fats, carbohydrates) .
If one refers to this postulate, the interest of chrononutrition becomes obvious: you can eat what you want as long as you do it at the right time and in the right amount.
How it works :
Here are the main axes of chrononutrition:
- Your calorie intake depends on your morphology
- Modulate the typology and the contribution of macronutrients according to the hormonal secretions during the day
- This translates into a fat and protein breakfast, a lunch rich in slow carbohydrates and protein, a sweet snack and finally a very light dinner (lean protein and vegetables)
- Some foods are banned such as dairy products
- 2 cheat meals allowed per week
- Stick to the 4 meals of the day, at the recommended times
Chrononutrition is one of the BEST SELLER in terms of diets. This suggests that chrononutrition gives results.
However, it is interesting to look at why it works .
Is it really thanks to the axioms of the method ?
Before answering this question, let me go back to a detail of the “preamble” paragraph.
I presented chrononutrition as a method developed by Dr. Alain Delabos and tested and validated by IRENQ scientists.
Normally, this statement is an argument of authority sufficient to justify the method. However, here it is not the case.
By doing some research, we realize that the IRENQ is an institute whose general director is none other than Dr. Alain Delabos!
No need to draw a picture.
If you want my opinion, it is rather consumed foods that influence hormonal secretions, and not the other way around .
So, to get back to the real reasons that the method works: respect for the calorie deficit and protein intake more than enough, look no further .
6- The paleo diet:
The term “Paleo” comes from Paleolithic , which refers to the period of our history ranging from -2.5 million years to -10,000 years.
During this period, the human tribes remained under the Hunter-gatherer model , that is hunting, fishing and gathering with rudimentary tools.
The principle of the paleo diet is to consume the same type of food as these hunter-gatherers, arguing that our genome and therefore our needs have not changed much during the last 10,000 years.
According to its advocates, the Paleo diet is the ultimate diet to live in good health.
And the benefits would be multiple:
- Fast and easy weight loss , without having to count calories
- High and balanced vitality , no decrease during the day
- No feeling of hunger , and no desire to junk food
- Best sports training
- Better resistance to certain diseases , such as diabetes or cardiovascular disease
- Skin, hair and teeth healthier
- Improved sleep
The Paleo diet is seen as a way to put the power of his genetics on his side.
How it works :
The principle of the paleo diet is to consume the same foods as our ancestors, so a hunter-gatherer diet.
Here are the foods to focus on:
- The fish
- Meat from herbivores
- The vegetables
- The fruits
- Mushrooms, or roots (radishes, carrots, etc.)
And the foods to avoid:
- The cereals
- Dairy products
- Salt and refined sugars
- The transformed oils and fats
As you can see, this diet is quite rich in protein and fat and quite low in carbohydrates .
The paleo diet is a healthy way to eat, and it is also acclaimed by the literature .
For example, these two studies show that the paleo diet is beneficial for glucose tolerance or for the cardiovascular system .
However, as always with the solutions “miracles”, we must be wary .
And here the problem is not in what one is allowed to eat, but rather in what one omits by ideology.
By following the paleo diet to the letter, you miss some very interesting contributions like:
- Dairy products, which, consumed in small quantities, provide calcium, proteins, vitamin D, potassium, magnesium, zinc, etc …
- Whole grains, which reduce the risk of cardiovascular disease, diabetes and some cancers.
- Legumes (besides soy) that lower bad cholesterol while providing protein, carbohydrates and fiber.
So, as you can see, even though the list of “authorized” foods in the Paleo diet is quite interesting, it is counterproductive to deprive oneself of ideologically beneficial foods.
7- The ketogenic diet:
The ketogenic diet was developed in 1921 by an endocrinologist: Dr. Henry Geyelin.
Geyelin had discovered that the ancient Greeks used fasting as an effective way to prevent epileptic seizures.
Hippocrates also wrote on this subject and, like Geyelin, found that the crises reappeared following the resumption of meals.
Geyelin found that when fasting, two major changes occurred in the blood: the blood glucose level dropped and the ketone increased .
You’ve probably heard about blood glucose, but not ketones, the molecules that are produced by the liver that cells can use as a source of energy instead of glucose .
Geyelin sought to know if such effects could be reproduced without food deprivation.
This is how he developed what is now called the ketogenic diet.
The goal of the ketogenic diet is to keep the body in a state of ketosis in which the body’s main energy source is ketones, not glucose.
In addition to the effects described above, the ketogenic diet is supposed to bring you other beneficial effects such as rapid weight loss, a more keen mind, general wellbeing, increased longevity, etc …
How it works :
Traditionally, the ketogenic diet is based on the following principle: consume 4g of lipids for each gram of carbohydrates and proteins consumed .
Hence the name ” 4: 1 diet “.
Today, the diet has evolved and is richer in protein .
Protein intake recommendations can vary from 20% to 30% of daily calorie intake.
The carbohydrate intake is fixed at 50g per day.
The rest of the daily calories are supplemented with lipids.
On paper, this regime is interesting, but in fact, we do not find the expected effects :
One study compared 2 groups of 10 overweight women.
Each consumed 1500 calories a day for 6 weeks.
A group of 10 followed a ketogenic diet with 30g of carbohydrates a day, the other group a high carbohydrate diet with 160g of carbohydrates a day.
Both groups consume the same amount of protein.
And this study showed the following result: there was no noticeable difference between the two groups, whether in terms of fat loss or muscle loss.
In other words, the two groups having consumed the same amount of calories and proteins: they obtained the same results .
In addition, there were some side effects in the ketogenic diet group: towards the end of the study, the group following the ketogenic diet indicated that they felt weaker, had less energy and that he was less motivated to get up and move.
In other words: for total weight loss, the amount of food you eat is more important than what you eat.
And if you eat the right amount of protein, the fact that your remaining calories come from carbohydrates or fats will not make a huge difference when it comes to fat loss.
But consuming too little carbohydrate will have a negative impact on your vitality.
8- The IIFYM diet:
Know that the IIFYM diet is more than a diet, it is also a kind of philosophy of life .
The acronym IIFYM stands for ” If It Fits Your Macros” , literally translated as ” if it fits into your macros” .
As you know, macronutrients are carbohydrates, proteins and fats.
If you sum the macronutrients with their calorie match, you arrive at the number of calories you consume daily.
Of course, if you consume more than your needs, you will grow.
And if you consume less, you will lose weight.
Until then, this is a rule of thumb for all plans, the IIFYM is not exempt.
What IIFYM brings back is the following theory:
“As long as the caloric deficit is respected, you can eat whatever you want, be it burgers, pizzas, McDonald’s, ice cream, etc.”
The main interest of the IIFYM diet is that it is a diet where no food is excluded, no deprivation is deplorable.
This is also what makes it so popular.
How it works :
The principle is simple: suppose that you are entitled to 1,500 daily calories to respect a calorie deficit.
You can consume the foods you want as long as you do not exceed those 1500 calories and you respect your macronutrient distribution.
It’s that simple.
Does the IIFYM diet work? The answer is yes, but not as you imagine.
At equal calories, the weight loss engendered by the IIFYM diet is the same as that of another diet, however, the quality of the weight loss is not the same.
Consider an example of 1500 calories consisting of balanced macronutrients and 1500 calories of saturated fat and sugars.
It is obvious that weight loss in the second case will be mainly muscle-based.
The goal of a diet is to lose fat while maintaining muscle, not the other way around.
Especially since 1g of lipids and 1g of proteins from junk fook are not equivalent to 1g of lipids and 1g of protein from healthy foods.
Contrary to what I may seem to be lurking , the IIFYM diet is really a powerful strategy if used wisely .
Just impose a few rules.
The IIFYM diet gives you a lot of leeway when you eat healthy .
You will be able to eat more than if you eat junk food. For example, if you tailor your needs by distributing them like this:
80% healthy food and 20% from junk food.
80% needed to meet your macro needs and a 20% margin to please you.
You will be able to undertake an IIFYM diet in the long term.
Which is to say that you totally control your impulses.
9- The inverted regime:
The first thing you need to understand is that when your body is in caloric deficit, it will try to decrease energy production and increase energy inputs.
That is to say he wants to clear the calorie deficit and achieve a state of homeostasis, metabolic ( i. E . He wants réatteindre balance).
In reality, losing weight requires forcing your body to do something it does not want to do.
That’s why losing weight is difficult, if you do not do it intelligently.
Here are the main phenomena you face when working to lose fat:
Your basic metabolism slows down : the main hormones affected by weight loss are leptin, ghrelin, thyroid hormones and testosterone.
The thermal effect of food decreases : reducing the overall food intake naturally leads to a reduction in total energy expenditure.
You consume less energy by exercising : logical, you lose weight, so your body needs less energy to move.
The inverted regime aims to overcome all the problems presented above.
• You eat more : you incorporate more flavors into your meal planning and you do not get distracted by the feeling of hunger.
• You have more energy : As the levels of physical energy increase, mental functions and mood follow.
• You get out of the “diet” mentality : The inverted diet shows you that you can have the best of both worlds: you can relax and eat more without getting fatter.
How it works :
Increase your calories slowly each week until you reach your daily energy expenditure:
Start your inverted diet by increasing your daily calorie intake by 150 calories, then increase it by 150 calories every 7 days.
For macronutrients, alternate between fat increase and carbohydrate up to 0.7 grams of fat per kilogram of your body. Do not increase more than carbs afterwards.
You can take a little weight but you can lose too.
If you lose weight, this will mainly be due to a reduction in water retention, which can be expected as your hormones normalize.
If you gain weight, do not panic.
As you increase your carbohydrate intake, your muscles will retain more water and glycogen. You can easily gain a few pounds this way with little or no change in body fat levels.
The purpose of this diet is not necessarily to lose weight, but rather to feel more fit, or to overcome a plateau of weight loss due to a caloric deficit over too long a period.
10- The Natman diet:
The Natman plan is also known as the “hostess regime”: the 4 days of this plan would correspond to the length of stopovers of the aviation personnel.
A break and a draconian diet that would allow the hostess to find the line after eating too much during her flight hours.
The Natman diet promises to lose 4 kg in 4 days, which is perfect to catch the blow following excesses at certain events.
The only interest of this diet is to lose weight quickly .
Another interest is that it is free, but that does not necessarily bode well 😉
How it works :
Fundamentals of this method:
- The menus consist of very small portions of meat, fruits and vegetables: low calorie diet .
- Meals include a lot of grilled meat: protein diet .
- The consumption of lipids, carbohydrates and dairy products is prohibited: exclusive diet .
- During this diet, it is better not to practice any sport: passive diet .
The program should be followed to the letter and does not tolerate any deviation, such as nibbling between meals.
Draconian deprivation of the Natman diet is not viable beyond 4 days. Beyond, this diet becomes a torture and can even be dangerous for the health.
The rapid weight loss caused by this diet is not usually related to burning fat, but more generally corresponds to a simple loss of water, which can lead to some demineralization.
In addition, this inevitably leads to the phenomenon of rebound weight loss ( yo-yo effect ).
Weight recovery is sometimes as fast as weight loss … and the amount of weight found becomes increasingly important as iterations.
To avoid then !
11- The high protein diet:
Proteins are the main building blocks of the body.
They are used to build tissues such as muscles, tendons, organs, skin, as well as many other vital molecules, such as hormones, enzymes and various brain molecules.
Proteins are composed of smaller molecules called amino-acids, which are linked together by a long chain that can be molded into different forms.
The amount of protein you consume each day is the main factor that determines whether your body gets enough essential amino acids or not, but the quality of the protein you consume also counts.
The high protein diet offers the following benefits:
• More muscle and more strength : Muscle tissue is mostly protein, so it’s no surprise that a protein-rich diet helps you build it faster. And with more muscle comes more strength.
• More fat loss and less muscle loss : The goal is to lose fat, not muscle, and research clearly shows that a high-protein diet is better for both fat loss and preservation. the muscle.
• More satisfied : the increase in protein intake reduces appetite through several mechanisms, including a favorable alteration of hormones related to hunger and fullness.
How it works :
The hyperprotein diet in the broad sense does not have a specific method, moreover, there are dozens of variants and / or adaptations.
The only component of the high protein diet found elsewhere is the increase in protein in the distribution of macronutrients consumed.
This can range from 40% to 60% of calories consumed from protein (but note that it is not necessary to go that far for profit).
Specifically, it is more interesting to reason by number of grams of protein per kilogram of body weight.
Several studies have led to a consensus on the following principle: the more intense the exercise and the restrictive diet, the higher the protein consumption must be.
This value can vary from 1.6g to 2.4g of protein per kilogram of body weight.
The effectiveness of the high protein diet is well established.
Only a few questions about the dangerousness of “excessive” protein consumption remain.
It is common to say that the consumption of proteins can cause kidney fatigue, the appearance of gout or other crap.
The fact is that no study has been able to establish a link between high protein consumption and all that it is accused of causing.
On the other hand, in the event of an unfavorable background, namely failure of the prior kidneys, studies have shown that the restriction of protein consumption is beneficial.
Fast diet – The last word:
Once at the end of this (long) article, you have a good overview of the different types of diets.
I swept away the best known, those we hear about or whose name evokes something.
There are 2 things to remember:
- Do not be fooled by flashy marketing arguments or ” miracle ” solutions : in life, you have nothing without effort! If the diet is presented as miraculous is that there is something to hide.
- Concentrate on what works and is scientifically proven :
- follow a consistent caloric deficit with a balanced macronutrient distribution
- practice a sport 2 to 4 times a week according to your schedule (ideally bodybuilding and / or HIIT )
- consume healthy and quality food
- get enough rest
If you follow these two precepts, you are guaranteed to obtain results .
Lasting results, and you can be proud of them 😉