If you want to lose Weight, watch what I Eat

If you want to lose weight, watch what I eat

One of the determinations that will not be missed in the New Year is 'Diet'.

It's not easy to succeed in a healthy yet ‘yo-yo’ diet. Most people try ‘diet’ constantly while repeating failure.

In some cases, skipping meals or eating only one type of food for rapid weight loss, these diets are considered to be the worst diet method that not only harms your health but also restores your weight to the original weight after you finish the diet.



Proper diet management is necessary to lose weight in a healthy way. The U.S. News and World Report, which selects diets with nutritionists, dietary consultants, cardiologists, and diabetes specialists, recently announced the five best diets for weight loss in 2020.

▶ 1st Place: Weight Watchers Diet

The best diet for weight loss was the Weight Watchers Diet. This diet scored 3.9 out of 5 overall, making it the 4th best in 2019 (1st Mediterranean Diet, 2nd Dash Diet, 3rd Flexiterion Diet).

The weight monitor diet is famous for the 'Oprah Winfrey Diet'. With this diet, you can lose 2 pounds (about 907 g) per week.

The diet does not limit the type of food. However, the amount is consumed for each food. Eat less high-calorie food, eat more low-calorie food, and adjust your intake according to your workout. The important thing is to make sure you earn smart points for the food you eat, regardless of calories.

Also, in order to prevent side effects caused by excessive diet, set a goal to reduce weight considering height, weight, and age, and do not exceed more.

This diet method of becoming a “watcher” by myself has been confirmed through health research through several studies.



A study published in the 2009 International Journal of Public Health Nutrition found that after six months of the weight-monitoring diet, the levels of LDL and triglycerides, which are bad cholesterol, dropped significantly. In a 2005 study published in the Journal of the American Medical Association, a weight monitor diet was also found to reduce the risk of heart disease by reducing cholesterol levels by 10%.

▶ 2nd Place: Volumetric Diet

'Volumetrics Diet' was ranked second. This diet also scored 3.8 on the overall score and placed fifth in the “Best Diet” category.

The volumetric diet is a diet born solely for “weight loss”. The volumetric diet is a diet designed by a professor of nutrition at the University of Pennsylvania jafa-kash focusing on eating low-fat milk, starch-free fruits and vegetables. Limit butter and cheese with high-fat content, and recommend eating fruits, as well as vegetables such as tomatoes and mushrooms.

In other words, this diet is a low-fat diet centered on fruits and vegetables. This diet can help you lose 2 pounds per week.

There are also studies on volumetric diets.

In a study published in the 2007 American Journal of Clinical Nutrition, 97 obese women were divided into two groups, one group focused on low-fat diet with fruit and vegetable emphasis and the other group with low-calorie diet. .



 A year later, both groups lost weight, but the low-fat diet group that consumed fruits and vegetables had a 14 pound (approximately 6.35 kg) weight loss effect with 3 pounds (about 1.36 kg) less than the low-calorie diet.

▶ Joint 3rd place: Flexiterion, Jenny Craig, Vegan diet

What's interesting about this survey is that two vegetarian-based diets ranked among the top diets for weight loss.



These are the Flexiterion Diet jafa-kash and the Vegan Diet. The difference between the two diets is how much animal food is allowed.


The Flexiterion diet is a semi-vegetarian diet with some vegetable-based foods, but with some fish and meat.



The vegan diet, on the other hand, is the strictest vegetarian diet that does not consume all animal-based foods, including meat, fish, and dairy products.


The Jenny Craig diet, which ranked third with two vegetarian-based diets, is an unfamiliar diet in Korea. This is a commercial diet brand where Jenny Craig consultants offer personalized diets.

Basically, this diet uses low-fat foods, but it is centered on 3 meals a day, but requires 5 servings of fruits and vegetables every day. It also includes healthy snacks such as non-fat dairy products and nuts. Above all, it emphasizes reducing the amount you eat.


The effectiveness of the diet is certain. The study was sponsored by Jenny Craig, and in a paper published in the Journal of the American Medical Association in 2010, 331 overweight and obese women tried the Jenny Craig free diet for six months, losing an average of 10% of their weight after 12 months, jafa-kash and even after 24 months. Maintain a 7% reduction.

The Jenny Craig diet has also been shown to help preserve heart health.


A 2015 study published in the Journal of the American Heart Association found that participants who maintained weight loss by more than 7 to 10% of their weight over two years through the Jenny Craig diet not only reduced total cholesterol but also prevent heart disease. It was also found to help.