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Which Diets Actually Work?

there are a lot of popular diets out

there so we thought we create a simple

video investigating which ones are

scientifically sound and actually work

from the outside it seems like a simple

equation your weight is determined by

the balance between the calories you

take in and the calories you burn by

changing what you eat or your activity

level you can tip this equation towards

weight gain or loss which brings us to

our first category of diets calorie

restriction companies like Weight

Watchers claim you can eat whatever you

want as long as you stay below a

prescribed number of daily calories

getting all your calories from junk food

is technically allowed but from a health

perspective it's important to think

about the nutritional value of the foods

too if you don't you risk heart problems

nutrient deficiencies and chronic health

issues calorie restriction with optimal

nutrition or cron diets generally reduce

their caloric intake by 20% while still

meeting the daily nutritional

requirements for example instead of

having a whole apple a cron dieter might

just have the apples skin which contains

most of the nutrients if used properly

and not excessively calorie restriction

can be a safe and effective tool for

weight loss next up is carb restriction

many diets like the South Beach Atkins

or Zone diet suggest that carbs are the

enemy of the Fit Body you've always

dreamed of the ideology claims that when

more carbs are taken in then burned off

the liver converts them into fats but

for most healthy reasonably active

people

carbs are broken down to glucose and

transported to the cells for energy very

little is actually turned into fat in

response to excessive glucose the body

uses insulin to turn it into glycogen

which is stored in the liver and muscles

this glycogen may later be broken down

in times of low glucose to refuel the

body but the type of carbs you eat do

matter those from simple sugars like

honey fruit or sugar are more readily

turned into triglycerides or fat then

complex carbs like whole grains and

veggies if you consistently eat way more

than necessary and most calories are

from simple carbs then these will be

converted to fat low carb diets often

have extreme restriction at first no

starches like bread or pasta and no

sugars including from fruits or even

alcohol this can lead to some intense

side effects including

to pation dry mouth bad breath fatigue

dizziness and nausea in studies carb

restriction dieters tend to lose weight

faster initially compared to those

simply using calorie restriction but

this is likely due to water loss which

returns in later phases when you're

encouraged to eat normally again on top

of this the Atkins diet for example

promotes caloric intake from high fat

and high protein sources which means

meats cheeses cream butter and losing

weight sounds pretty good right but many

doctors show concerns over the high

intake of saturated fat that it may lead

to more bad cholesterol and therefore an

increased risk of heart disease

some claim these diets are dangerous and

unhealthy given that they promote the

limitation of foods like carrots sweet

potatoes or apples that provide the body

with important micronutrients and

vitamins instead people require

supplements which the body is not able

to absorb as effectively as vitamins

minerals and micronutrients and whole

foods then there are high protein diets

the main principle is that protein rich

foods are not as easily broken down by

the body and take more energy to digest

the link ARB rich food this means you

won't feel hungry again as quickly and

you're more likely to run a caloric

deficit than if you ate the same number

of calories from carbs the Paleo diet

for example suggests that 10,000 years

ago agriculture was introduced and the

human diet changed from hunter-gatherers

eating primarily meat wild fruits

veggies and nuts to diets containing

more grains and as a result some believe

the human body isn't designed to digest

these processed foods like grains dairy

and breads some also believe that grains

lead to inflammation related health

problems but this is largely untrue

except in the case of people with celiac

disease but because of its

straightforward guidelines many find it

easy to follow and it does promote more

nutrient absorption

however as paleo cuts out all grains and

legumes we lose an important source of

dietary fiber necessary to keep our

bowels running smoothly not to mention

the high protein leads to nitrogen

production

stinky farts add to that constipation

which allows your digestive material to

sit longer in the large intestine and

continuing to decompose and yep even

smell your farts there is another class

of diets we might call the just stop

eating diets those looking to get slim

quick might be tempted to only eat

cabbage soup for seven days or do the

Master Cleanse diet which only allows

the salt water in the morning and a

concoction of water maple syrup lemon

and cayenne pepper through the day and a

laxative tea at night but these diets

are exceptionally unhealthy not only is

most of your weight loss from water

weight but there are many side effects

such as dizziness fatigue dehydration

and nausea the Master Cleanse can even

lead to a white tongue which some claim

is the toxins leaving your body

but it's actually due to swelling and a

yeast infection of the mouth and after

going through all that you're likely to

gain any weight loss after stopping then

of course there are straight-up crazy

diets like eating cotton balls dipped in

soup or juice so that you feel fall

which of course provides hardly any

nutritional content and can cause

intestinal blockages which requires

surgical intervention or how about the

sleeping beauty diet where you just

sleep the candy if you're always asleep

the truth is most diets focusing on

quick dramatic results also have a yo-yo

effect where you lose initial weight but

slow down your metabolic rate so your

body starts burning less calories and

then when you start eating again there's

all the weight back and often more after

following contestants from the show with

the Biggest Loser for six years of some

of which who had lost hundreds of pounds

in those seven months scientists noticed

something interesting not only did most

of the participants in the study regain

their weight but their metabolic rates

changed one man in particular now burns

eight hundred fewer calories a day than

would be expected for a man his size

this is six years after leaving the show

showing how extreme measures to lose

weight while they may be successful at

the time have long lasting impacts on

your metabolism making it harder to keep

off weight in the future the hard truth

is that even using many of the principal

diets about

7% of people regain everything lost and

sometimes more within three years if you

want to lose weight

finding a diet that works for you and

keeps you motivated with small

incremental changes is important of

course a number on a scale doesn't

measure how healthy a person is though

many struggle with this perception if

food and way preoccupations are a

problem for you or someone you know

check out the description of this video

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