27 Aug How to Lose Weight Without Exercising? 5 Types of Diets You Can Do
There is no one diet that will work for everyone so you should try out a few until you find the right one for you.
You do not have to stick with just one type either; there might be some parts of these diets that you like more than others. There may be some days where it’s easier for you to follow a certain type of diet instead of another day where your body needs something else in order to function properly.
There are a lot of diets to lose weight out there. Most people are apprehensive to try them because they don’t know the ins and outs of it. This is exactly why we’ll talk about five of the most popular and effective diets to help you lose weight without exercising.
1. Intermittent Fasting
Intermittent fasting is when you limit your eating time window. It doesn’t restrict calories, but it does restrict when you eat, which can be much easier for some people to follow than a restrictive diet plan.
There are various ways to do this: some people fast every day while others fast two days per week. And the only way to know which works best for you is to try it.
The common intermittent fasting style is 16:8. This means that you will fast for 16 hours and eat anything you want for 8 hours. For some people, it’s just as easy as skipping breakfast. So you can start eating at 12 noon and have dinner before 8 pm.
There’s also 23:1 or 23 hours fasting and an hour of eating. It’s also often called OMAD or one meal a day. Most people want to try to stick to at least a 16 hour fasting period but if you want to get better and quicker results, then you can extend your fasting period.
Regardless of how you choose to do intermittent fasting, there are several health benefits that will come along with it!
Also, do note that even though this diet is not too restrictive on how much you need to eat, you have to keep in mind that it’s best not to go overboard with your food portions.
One of the reasons why intermittent fasting is effective is that when you eat at certain times of the day, you also tend to consume fewer calories.
2. Calories In, Calories Out (CICO)
The term CICO is often used in dieting circles. The CICO diet stands for “calories in, calories out”.
This idea basically says you can lose weight by burning more than what you eat – it doesn’t matter how much food or drink you consume because your calorie intake will be balanced with energy output as long as caloric consumption equals expenditure over time.
The basics of this diet are simple: if you burn more than you consume (through exercise), then your body will start burning fat stores to produce fuel. If you’re consuming more than you’re burning (through food) then your body will store those excess calories as fat cells on your waistline and other areas like thighs or arms.
CICO doesn’t restrict you to any type of food group, its main concern is the number of calories you put in your body. However, eating healthy foods is still recommended to ensure adequate nutrients for maximum health benefits.
To find out how many calories you need, you can check out your Total Daily Energy Expenditure TDEE here. If your TDEE is 1500 then eat less than that and you’ll lose some weight.
3. Ketogenic Diet
The ketogenic diet or keto for short is a high fat, low carbohydrate diet that can help you lose weight and improve your health. It’s an effective way to reduce hunger, lower blood sugar levels, and improve energy levels.
In a nutshell, starting the keto diet puts your body into ketosis. Ketosis is the state where your body burns fat for energy. So instead of carbs, your body is forced to use fats as fuel.
You’re probably wondering how this works.
The keto diet shifts the body’s metabolism away from carbs and towards fat burning for energy by reducing insulin production. This leads to increased weight loss, reduced cravings for sweets and junk food, improved mental clarity as well as better physical performance in exercise.
This diet generally consists of 75% fat, 10-30% protein, and not more than 5% carbohydrates.
The drawback of the keto diet is that this method isn’t always sustainable. It’s difficult to stay on a strict diet for the rest of your life and many people just can’t resist temptation. And the moment you stop doing it, you’ll gain a few pounds (that is mainly water weight) and may lose motivation.
In addition, some people may experience keto flu which is a temporary state where you may experience symptoms like fatigue, dizziness, and nausea. When starting out, make sure to stay hydrated with lots of water; eating enough salt; getting enough sleep; drinking coffee or tea for energy if you’re feeling tired.
One major benefit to keto is that you can eat until you’re full without feeling guilty or overeating because the high-fat content makes you feel fuller quicker than other types of food.
Keto diet comes with risks. It’s always recommended to consult with your doctor before starting, especially if you have preexisting conditions.
4. Paleo Diet
The paleo diet is a lifestyle that includes eating foods that our ancestors consumed before the agricultural revolution. It is also referred to as the “caveman” or “Stone Age” diet.
It is based on the idea that we should eat in a way that closely resembles what our ancient ancestors ate.
According to Healthline, the reason why the paleo diet is effective in losing weight is that it is incredibly filling as it’s high in protein, low in carbs, and avoids processed foods.
It is not a start-to-finish diet, but it does offer ways to eat what you want and still lose weight.
5. Low Carb Diet
The low-carb diet is a lifestyle change that can be incredibly beneficial for some people. It’s not just about weight loss, it’s also about improving your health and energy levels!
There are many misconceptions about the low-carb diet. For one thing, you don’t need to give up all of your favorite foods or drinks on this plan – in fact, most of your favorite things are still allowed as long as they are done in moderation.
Low-carb diets have been gaining popularity over the last few years as more people start to realize what type of damage carbohydrates do to our bodies.
People on this type of eating plan often eat foods like meat, poultry, and fish, dairy products including eggs and cheese, vegetables, nuts seeds, and fruit oils that don’t contain sugar or starch.
For starters, many studies show that when we eat carbs it spikes our insulin levels which causes us a number of health problems like inflammation, high cholesterol, and increased risk for cardiovascular disease.
Other options for losing weight
Weight is a sensitive topic for many people. It’s hard to lose weight and even harder to maintain it. Many people struggle with weight loss so if you’ve tried any or even all of these diets and are still not seeing results, perhaps it’s best to consider looking into bariatric surgery.
Bariatric surgery is for the very obese who want to lose weight. It is a surgical procedure that changes the digestive system and helps you to reduce food intake. If you’re interested, you may contact us to get a free bariatric surgery insurance evaluation.