7 eating styles that help burn fat effectively without having to starve

Associate Professor, Dr. Nguyen Anh Tuan, former Deputy Director of Digestive Surgery, Central Military Hospital 108, said obesity is a global health problem with an increasing incidence. Diet plays an important role, not only helping to lose weight but also improving overall health and preventing disease.

To lose weight effectively, it is necessary to create a calorie deficit, that is, the number of calories consumed must be less than the number of calories expended. According to research from the US National Institutes of Health (NIH), to lose 0.5 kg of body weight, it is necessary to create a deficit of about 3,500 Kcal. A goal of reducing 500-1,000 Kcal per day compared to initial energy needs is often recommended, resulting in a loss of about 0.5-1 kg per week.

A balanced diet should include 45-65% carbohydrates, 10-35% protein and 20-35% fat. Fiber, especially from whole grains and green vegetables, helps you feel full longer, reducing the risk of obesity and related diseases. They also help control blood sugar and reduce cholesterol levels. Choose nutritious foods such as fruits and vegetables, whole grains, plant-based proteins, and low-fat animals. Limit consumption of processed foods high in sugar and saturated fat, avoid carbonated soft drinks and fast food.

Eating several small meals throughout the day can help control hunger and prevent overeating, control blood sugar, lower cholesterol and maintain an ideal weight. This also helps maintain steady energy levels throughout the day.

Popular diets to create an effective calorie deficit and fat loss are as follows:

Low-calorie diet

This regime limits daily calorie consumption to about 1,200-1,500 Kcal for women and 1,500-1,800 Kcal for men (the average amount each person needs is 2,000 Kcal a day, divided into three meals). A study in the journal Obesity found that following a low-calorie diet helps reduce body weight by about 8% within the first 6 months.

Very low-calorie diet

This regimen usually limits calorie intake to less than 800 Kcal per day, mainly applied to people who are severely obese and have related health problems. People following a very low-calorie diet can expect to lose 1.5 to 2.5 kg per week for the first 12-16 weeks. However, this regimen requires close medical supervision due to the risk of nutritional deficiencies and other health complications.

Low-carbohydrate diet

Reduce carbohydrate intake to less than 20% of total daily calories, increase protein and fat intake. Research by the New England Journal of Medicine (2008) shows that a low-carbohydrate diet can help you lose weight faster than a low-fat diet within the first 6 months, but this effect may not be sustained long term.

Mediterranean diet

This regimen focuses on consuming olive oil, fish, vegetables and nuts, and red wine in moderate amounts. According to a study published in The American Journal of Medicine (2016), people following a Mediterranean diet lost an average of 4.6 kg after one year and had significant improvements in cholesterol levels and blood pressure.

Ketogenic diet (Ketogenic diet)

This regimen limits carbohydrates to less than 50 grams per day, leading to a state of ketosis, in which the body uses fat as its main source of energy. A study from the Journal of Clinical Endocrinology & Metabolism (2019) found that the keto diet results in rapid short-term weight loss, but long-term monitoring is needed because it can cause side effects such as nutrient deficiencies and increased cholesterol.

Vegetarian and vegan diets

Vegetarian diets, especially vegan diets, typically contain fewer calories and saturated fat and are rich in fiber. Many studies show that vegetarians have a lower BMI and lower rates of obesity than meat eaters.

Intermittent fasting

Popular methods include 16/8 (eating within 8 hours and fasting for 16 hours) and 5:2 (eating normally for 5 days and reducing calories for 2 days to 500-600 Kcal). Intermittent eating can help you lose weight effectively and improve health indicators such as cholesterol and blood sugar.

The doctor noted that each person has different nutritional needs and health status, so the diet needs to be individualized. Factors such as age, gender, physical activity level and underlying medical conditions should be considered. Recommendation from the American Dietetic Association is to consult a nutritionist to create an appropriate meal plan.

Sustainable weight loss requires patience and long-term commitment. Maintaining a healthy diet is more important than just focusing on losing weight quickly.