Is There A Universal Diet According To Science?

The answer to this question is simple - eat less. You can achieve this by avoiding fats and carbohydrates or at least severely limiting them. The problem with most diets is not so much about losing weight, but about finding a way that is effective, safe, suitable for your lifestyle and ensures the preservation of results to make sure that you do not gain weight again. .

Nutritionists (unlike advertising agents who impose a product) avoid giving definite advice, because there is no diet that suits absolutely everyone and lifestyle. New research shows that there is a certain group of more universal diets (Cambridge Weight Loss Plan, Life with Less Weight, etc.), but their diet is entirely with pre-prepared bars and shakes.

It may seem to you that these fast weight loss diets will be called by scientists to be drastic, unhealthy and generally promotional. However, research shows that this diet with extreme calorie restriction and complete replacement of food is effective and safe, as long as they are applied correctly. An analysis of research conducted by the Center for Obesity Research at the University of Birmingham shows that with these diets a person can lose 10 kg in 12 months. At the same time, another study claims that with programs to change behavior (building new eating habits and more exercise) a person will lose no more than 4 kg per year.

Research is clear - all people on a diet gain weight after its completion  (the diet itself does not matter), but the more you lose weight, the longer you will stay below the health limit of obesity.

Studies show that programs with a complete change in diet, combined with a change in behavior for a week or a month give the most lasting results. Diets with a complete change of diet may seem extreme, but they have balanced nutrients, which avoids some other diets, such as a diet that includes only one type of product.

The advice of experts is before you start any diet is to consult a nutritionist who could guide you to the most suitable diet for you.

And how long do extreme diets work? It depends on what you mean by extreme diet. There is evidence that supervised food replacement diets work for many people. But what about home-based diets that are supposed to make you lose a lot of weight? Such are the diets with cabbage soup, with grapefruit, as well as diets that include only fruit or fruit juices.

To date, these diets are not supported by sufficient evidence. However, science is no longer so strongly opposed to abrupt weight loss. An Australian study shows that not only do more people achieve their weight loss goals if they lose weight fast, but that this does not mean that they will regain weight quickly. Lightning loss can motivate people to stick to a program, scientists suggest.
But maintaining a healthy nutritional balance while on a diet can be problematic. Health experts still warn that "extreme diets can make you feel bad and prevent your body from functioning properly. Extreme diets can permanently worsen health.

When you want to lose weight and keep the results, the worst thing is to get tired of starvation for three weeks. We should not forget the fact that extreme diets cause constant hunger, which can push you in the opposite direction.
One of the universal truths about losing weight is that if you want to eat less, you need to develop a strategy on how to feel fuller, otherwise you will just fight hunger constantly and be in a relentless battle with the pounds that fall and are uploaded constantly.