There is a multitude of diets intended for weight loss. Among the best known, we find the high protein diet, the mono-diet, or hypoglycemic diets. However, despite achieving short-term weight loss goals, these diets do not offer lasting results. Indeed, the best diet to lose weight remains the combination of a diet with high nutritional value, regular physical activity, and being in good health.

1. How to lose weight
here is a multitude of diets intended for weight loss. Among the best known, we find
the high protein diet, the mono-diet, or hypoglycemic diets. However, despite
achieving short-term weight loss goals, these diets do not offer lasting results.
Indeed, the best diet to lose weight remains the combination of a diet with high
nutritional value, regular physical activity, and being in good health.
Features of a balanced weight loss program:
Weight loss between 500g and 1kg per week
All food categories must be represented
Physical activity integrated into the program
Work on positive body image and self-acceptance
Must enable healthy eating habits to be adopted over the long term
The main principles of the regime
Any weight gain or loss is the result of a change in our calorie intake. To achieve
what is called the energy balance, you have to spend as much energy as you

2. consume. Calories represent the energy value of food. The higher in calories the
food, the more energy we have to expend to compensate.
How does the weight loss diet work?
To lose weight, you have to create a negative balance, that is to say, burn more
energy than calories ingested. Losing 0.5 kg per week, a reasonable goal is
equivalent to expending 3,500 calories more than what you have consumed. This,
therefore, implies a negative energy balance of 500 calories per day, which will be
achieved by the combination of reasonable food restriction and regular physical
activity.
Several factors can interfere with the variable of calories consumed. For example, it
has been shown that the nutritional value of food listed on the nutrition label can be
20 to 30% higher or lower. Can we really trust the nutrition label to calculate our
calories? Also, the amount of energy a food contains in the form of calories is not
necessarily the amount of energy we absorb, store, and/or use. This is because we
absorb less energy from minimally processed carbohydrates and fats because they
are more difficult to digest. It is therefore in our interest to eat as little processed as
possible.
Also, we absorb more energy from food that is cooked because these processes
break down plant and animal cells, thus increasing their bioavailability. Finally,
depending on the type of bacteria present in our gut, some people have an easier
time extracting energy/calories from the walls of plant cells than others. These
species of bacteria are the bacteroidetes. In short, it's not all about the calories you
eat. Introduction (the families of foods/nutrients to focus on and those to forget)
Why Is A Fast Weight Loss Diet Not A Good Idea?
In the vicious circle of diets, we negatively affect basal metabolism by reducing it.
Basal metabolism is the energy expended by the body to perform essential functions
such as breathing, blood circulation, etc. These functions constitute approximately
60% of the daily calorie expenditure. The higher our basal metabolism, the higher
our daily energy expenditure. However, drastic diets decrease our basal metabolism.
By going on a diet, our body panics and goes into energy-saving mode. We,
therefore, spend less energy at rest and the risk of gaining weight is therefore much
higher. Plus, age is not on our side. From the age of 20, our basic metabolism would
decrease by 2 to 3% per year. This is why the older you get, the more difficult it is to
lose weight.
On the other hand, muscle mass and the level of physical activity increase the basal
metabolism, and therefore the expenditure of energy. Usually, men have a higher
basal metabolic rate than women because they have more muscle mass. This,
therefore, underscores the importance of including strength training in our physical
activity routine.
What is the best diet for weight loss?

3. If you decide to lose weight, it is advisable to do it smartly. The drastic methods are
too restrictive: very low in calories, the complete exclusion of certain foods or certain
food groups, and numerous dietary restrictions. This can lead to eating compulsions
and a feeling of loss of control. There follows a feeling of failure and then we start
another diet again. This is the vicious circle that begins. The more we do, the more
the risks to physical and mental health accumulate. There is no such thing as a
miracle diet. If it existed, we would have known it for a long time!
Diets to be wary of
perfect body pictures
use of so-called "natural" and "fat-burning" products
no need to exercise
very rapid weight loss (5 kilos in 2 weeks for example)
guaranteed weight loss
approved by a pseudo-specialist
bogus clinical studies without references
The criteria for choosing a good diet according to the Balance Body:
Do we do a detailed and comprehensive assessment of our condition: health,
lifestyle, eating habits, stress, and physical activity levels, among others?
Is it supervised by recognized health professionals: dieticians, kinesiologists,
psychologists, doctors, and others?
Does this method offer a realistic weight loss goal (5-10% of initial weight)?
Is she aiming for a moderate rate of weight loss (no more than 0.5 to 1 kg per
week)?
Does it provide personalized advice that takes into account our lifestyle and our
psychological and nutritional needs?
Does the diet provide a daily minimum of 1,200 calories for a woman and 1,800
calories for a man?
Does the diet focus on variety and not eliminate any food or group of foods?
Does the diet teach you to trust your internal feelings of hunger and fullness?
Does this method encourage regular physical activity?
Finally, does the diet encourage a gradual and non-drastic change in our lifestyle?
Did you answer yes to each of the previous questions? This method, therefore, has
several advantages that promote realistic, safe, and sustainable weight loss.
However, if you have answered no to some or most of the previous questions, you
may benefit from exploring other options as it does not promote realistic, healthy,
and lasting weight loss.
How to set a good weight loss goal?
Your goals should be Specific / Measurable / Achievable / Realistic / Time-bound.
These are called SMART goals.
Write a contract with yourself. By rereading it regularly, you will avoid losing direction.
These goals need to be not just about losing weight, but something more powerful.

4. Establish a non-food reward system. When you reach your goals, treat yourself, buy
yourself a massage, a show ticket, etc.
If your weight and/or waist size is normal and you still want to lose weight, what
should you do? First, ask yourself the question of the reasons behind your choices. If
it’s just a matter of appearance, look instead at improving your body image. If your
weight is normal but your lifestyle is not healthy, this may be a good reason to
change your diet. Of course, you would lose weight.
For those whose weight is already in the "healthy" weight category, you should rather
try to move towards your balanced weight. A balance weight is the one in which you
feel good physically and psychologically. It is unique to everyone and unique. The
"set point" theory, developed in 1982 by Bennett and Gurin, proposes that there is a
control system built into each person, a sort of internal thermostat for body fat. For
some people, this balance weight would be higher than for others. This could explain
that some people have difficulty losing weight beyond a certain point. In short, our
weight would be physiologically predisposed around a range of weight that the body
will try to maintain, even if it is not the "healthy" weight.
Several factors determine this equilibrium weight:
inheritance (very important factor)
age (balance weight increases with age)
basal metabolism
physical activity
eating habits
In short, if your weight remains stable, despite your efforts, ask yourself the question,
maybe your body is not made to go any further.
What is the right rate of weight loss?
If you are overweight or obese, losing just 5-10% of your weight over a 6-month
period dramatically lowers your risk for heart disease and other health conditions.
The recommended rate of weight loss for good health is 0.5 to 1 kg per week. Losing
weight at this rate will help you maintain your weight down the road and give you
time to adjust to your new lifestyle. Maintaining moderate weight loss over a long
period of time is better than losing a lot of weight and then gaining it back, as it has
been shown that when they regain the lost weight, people mainly regain adipose
tissue (mass). fat) and do not return to their original muscle mass. If you want to lose
more than 10% of your body weight, wait to maintain that weight loss for at least 6
months before continuing.
A loss of around 5-10% of your initial weight is associated with significant
improvements in blood sugar, blood pressure, and cholesterol levels, with less
medication needed to treat these risk factors. cardiovascular. Other benefits include

5. improved sleep apnea, joint pain (especially knees), mobility, depression, and quality
of life.
Prohibited foods and foods allowed in a weight loss diet
In a well-managed weight loss diet, there are no food prohibitions. All foods have
their place, only the frequency of consumption is important. Some foods with high
nutritional value should be consumed daily while others should be consumed in
moderation just for fun. Here is a list of some foods to be encouraged and others to
be eaten in moderation.
Foods to eat in moderation
Vegetables
Fruits
Raw vegetables
Whole grains
Whole wheat bread
Olive, rapeseed, linseed oils
Fish
Poultry
Tofu
Eggs
Seafood
Oilseeds
Seeds
Herbs, spices, and aromatics
Water
Refined cereals tea and herbal teas
White bread
Butter, cream, and oils rich in Omega-6
Red meat
Delicatessen
Dishes in sauces
Industrial sauces (ketchup, mayonnaise, etc.)
Sugar and sweet products
Prepared dishes
Processed products
Pastries, pastries, cookies
Confectionery
Salt
Fast food
Sodas, industrial fruit juices
Alcohol
A typical day of weight loss food program

6. The ideal ratio for weight management would be 30% for protein, 40% for
carbohydrates, and 30% for fat.
Here is a progeria is a weight loss program that respects these ratios *
Morning
2 slices of wholemeal bread
1 egg
1 fruit
1 cup (250 mL) soy beverage
Morning Snack
Raw vegetables
¼ cup (35 g) almonds
Midday
120 g grilled chicken breast
Vegetable salad with olive oil dressing and ¼ avocado
100 g of cooked quinoa
1 fruit
Afternoon snack
1 Greek or standard yogurt
50 g of fresh fruit
¼ cup (25 g) oatmeal
1 C. (15 ml / 7 g) ground flax seeds
Evening
120 g grilled salmon
Vegetables sautéed in olive oil
100 g of brown rice
250 ml of vegetable or non-vegetable milk at 1-2% m.g
Evening snack
100 g of cottage cheese
Ground cinnamon
* This menu provides around 1800 kcal per day.

7. Advantages and disadvantages
The positives of a balanced weight loss diet
Respect for the needs of the organization
No frustration or food compulsions
Rare weight gain and easier weight maintenance
Compatible with a fulfilling social life
Positive body image
Allows you to develop good eating habits for life
Reduces the risk of diseases related to overweight
Pleasure in eating well and taking care of yourself
High nutritional quality food that avoids deficiencies
Healthy and fulfilling relationship with oneself and with food
The health risks of a draconian diet:
Muscle wasting
Risk of dehydration, drops in blood pressure, digestive disorders, hormone
disruption, hair loss and muscle cramps
Risk of deficiencies in proteins, essential fats, certain vitamins and minerals (iron and
calcium for example)
Risk of disease: anemia or osteoporosis
Risk of electrolyte imbalance, cardiac arrhythmia
Risk of weight gain when stopping the diet
Development of an unhealthy relationship with food and with the body
Loss of contact with hunger and fullness signals
Severe fatigue, headache, difficulty concentrating and decreased productivity
Decreased self-esteem, body dissatisfaction, feelings of failure and guilt
Excessive concern about weight, or the development of eating disorders (anorexia,
bulimia, binge eating, etc.).
Recommendations and precautions to be taken
Are there any risks associated with being overweight?
Most people are aware of the risks associated with being overweight. This is even
one of the reasons mentioned for losing weight: to have better health. Being
overweight can increase the risk of type 2 diabetes, high blood pressure, heart
disease, certain types of cancer, sleep apnea, osteoarthritis, fatty liver disease,
kidney problems as well as problems during pregnancy in women, such as
gestational diabetes, high blood pressure and increased risk of cesarean section.
To assess your weight and the associated risks, you can calculate your BMI as well
as your waist measurement. If your BMI is over 25 and your waistline is over 88 cm
for a woman or 102 cm for a man, your risk is higher for developing the health
problems mentioned above. Consult a health care professional, who can do a
comprehensive assessment of your condition.
Where there is fat accumulation is therefore more important than total body weight.
In addition, a person with a normal BMI but a high waist circumference indicates the
presence of abdominal fat (apple shape) and their risk of suffering from health

8. problems may be as great as an individual with a higher BMI but a waist
circumference. normal size. Of note, in a person aged 65 and over, a BMI between
23 and 27 has been shown to be more optimal for survival rates than the standard
BMI range of 18.5 to 25. The death rate would not increase until a BMI of 33 in these
individuals.
Are women and men equal when it comes to weight loss?
Men and women are not equal when it comes to weight loss. As mentioned earlier,
men have more muscle mass and therefore a higher basal metabolism, which is
favorable for weight loss. However, men, mainly because of hormones, tend to
accumulate more visceral fat, which is dangerous for health. Additionally, men, unlike
women, underestimate their level of obesity. Another difference is that women eat
more frequently with their emotions (stress, depression, low self-esteem, general
mood), which can affect the maintenance of weight loss because we eat with the
head and not our stomach. . So this indicates that there are differences in the way
men and women view weight loss. This should be taken into account when changing
lifestyle habits.
Should we systematically include sport in a weight loss diet?
This is the best way to keep yourself motivated. Staying physically active will help
you lose weight and keep it off over time.
The benefits of physical activity
Decreased risk of heart disease, diabetes, breast, uterine and colon cancer
Strengthening your lungs
Strengthening your muscles and keeping your joints in good condition
Slow loss of bone mass
Relaxation and better stress management
Building self-confidence
Better sleep
For overall health and to reduce the risk of disease, aim for at least 30 minutes of
moderate physical activity most days of the week. To help manage body weight and
prevent gradual weight gain, aim for 60 minutes of moderate to vigorous physical
activity most days of the week. To maintain weight loss, aim for at least 60-90
minutes of moderate daily physical activity. You can divide the amount of time you do
physical activity, such as 15 minutes at a time. If you haven't been physically active
for a while, then don't let that stop you. Start slowly and gradually increase your
activity. For example, start walking for 10-15 minutes three times a week, then
gradually up to the recommended amount with a brisk walk. Do a mix of resistance
(weight training), cardiovascular and recovery activities. Above all, choose an activity
that makes you happy.
How not to gain weight?

9. According to the "National Weight Control Registry" in the United States, here are
the behaviors that are associated with poor weight gain:
eat a nutritious protein-rich breakfast: add eggs, Greek yogurt, cheese, tofu, nuts
and seeds or their butter. Protein helps you maintain lean body mass and increases
feelings of fullness. In addition, the cost of protein digestion is the highest among
macronutrients (20-30% for protein, 5-6% for carbohydrates and 3% for fat). It is
important to have protein at all meals and to distribute it well.
eating a diet that includes unsaturated fats helps maintain sex hormones, stimulates
the immune system, and adds flavor to foods.
eat as little processed as possible: this decreases the calories actually absorbed in
addition to requiring more energy from our body for their digestion. Eat staple foods,
in their most natural state.
consume few fast food foods: these are high in calories, fat, saturated and trans fats,
sugars, sodium, etc.
drink few sugary drinks and use water to hydrate: these are empty calories, with no
effect on satiety. In addition, the brain makes little difference between the symptoms
of hunger and thirst, and people can often confuse them easily.
eat a diet rich in fiber: whole grains, fruits and vegetables, nuts and seeds, legumes
contribute to the feeling of satiety. Foods rich in soluble fiber are particularly
interesting because they form a gel and take up more space in the stomach:
psyllium, artichoke, green beans, green peas, kohlrabi, avocado, pear, bran cereals,
oatmeal, all of them. Legumes as well as almonds are good sources. In addition, the
carbohydrates provided by these foods will prevent the feeling of deprivation.
reduce portions at meals: even if you eat quality food, you can eat too large portions.
Listening to satiety signals and controlling portions is therefore very important. Learn
to eat slowly, enjoy your food in a way that saturates your taste buds with different
flavors. You will need smaller amounts to be full.
have good sleep habits: researchers recommend sleeping between 7 and 8 hours
per night, this affects the hormones of hunger and satiety positively.
limit screen time to a maximum of 10 hours per week: we move less and eat more
when in front of a screen.
develop a positive body image: see your body as it is, accept it as it is in the present
moment, accept the skills and peculiarities of your body, have confidence in your
body and its abilities, treat your body with kindness , enjoying your body as it is,
trusting your food choices, eating according to your appetite, accepting that your
weight varies from time to time are all signs of a positive body image.
have better management of emotions / stress / and have relaxing activities not
associated with food: reading, listening to music, meditating, moving are many
activities demonstrated to promote calm
appeasement. Rid your home of temptations: the goal is not to eliminate them
completely, but the more you have, the more likely you are to eat them during times
of stress.

10. have support from our loved ones and / or health professionals: a dietitian-nutritionist
can help you assess your nutritional habits, give you a personalized plan and tools to
get there, depending on your lifestyle.
weigh yourself regularly without making it an obsession: this would allow you to act
quickly if the weight has increased and thus maintain it in the long term.
keep a food diary: the effectiveness of this tool is scientifically proven. According to a
study in the Journal of the Academy of Nutrition and Dietetics, women who keep this
type of journal have less difficulty maintaining their balanced weight.
Some figures to go further
According to a recent study, more than 60% of French people admit to paying
attention to their weight. This statement concerns almost as many men (57%) as
women (67%).
More than 44% of the French adult population has already followed a diet intended
for weight loss. People who want to lose weight follow an average of 4 to 5 different
diets in their lifetime.
Be careful though, the numbers are clear: the majority of weight loss diets fail.
Indeed, 60% of individuals who have followed a diet are not satisfied with the result.
Either because they did not lose the desired weight or because they regained it very
quickly. Despite these pessimistic figures, the French continue to put themselves on
a diet. A third of the population also claims to consider going back to the diet in the
coming months.
Read More