There are myriad weight loss programs available in-person and online nowadays that customers are overloaded with options. This article will explore the top weight loss programs that have a proven track record of success and are backed by credible scientific research. Not every weight loss program will and should work for you. Everyone has her own way of life and some programs work better than others given your unique circumstances. Also keep in mind that many weight loss programs may actually work better as quick fixes if that is what you are looking for; other programs may work better as a long term, sustainable weight managing solution but may take more time to actually start working. If you are looking for a fast weight loss, then that is up to you. Remember that any weight loss program is best paired with an exercise regimen in order to help create healthy lifestyle patterns and behaviors. To help with your exercise routine it may be beneficial to hire a professional trainer. If you are looking for a Fremont personal trainer, your best bet is to contact NBI Fitness who will connect you with one of their local fitness trainers to work with you at your home or at a nearby gym.
1. Keto Diet
The Ketogenic (“Keto”) Diet is type of low-carbohydrate diet. The goal is get your body to start burning more fat for energy. This is achieved by getting cutting out all the carbohydrates in your diet for 3-4 days while increasing the fats and proteins; the goal is to deprive your body of glucose. After this period of time, your blood sugars will be low enough where your body is forced to burn fats and proteins for energy thus helping you lose weight. It is also interesting to note that your body burns more calories converting a gram of fat into energy compared to a gram of carbohydrates which further increases your weight loss. There is always a danger of reaching a state of ketoacidosis: this is when your liver produces excessive ketones such that it becomes toxic to your blood. From a macronutrient standpoint, the Keto Diet consists of roughly 75% daily calories coming from fat, 20% from protein and 5% from carbohydrates. As a rule of thumb, you can generally expect to eat less than 50g of carbohydrates per day. The research has proven that Ketogenic diet results in weight loss in the short term; some major negative side effects are osteoporosis, kidney stones, and gout. If you are on a ketogenic diet, be sure to let your personal trainer Fremont know so that the workouts can be tailored for it.
2. Atkins Diet
The Atkins Diet was designed by cardiologist Robert Atkins to be a high protein, low carbohydrate diet. The main idea is to cause the body to burn fat for energy instead of carbohydrates. Ideally, you should get your proteins from lean sources such as fish, chicken, turkey, lean beef cuts, lean pork cuts, egg whites, and many others. Also you are not suppose to be so calorie deprived that you become very hungry. The idea is to eat small and frequently; the high proteins and fats will keep you full longer as well. The Atkins Diet focuses on minimizing carbohydrates, especially carbs such as rice, cakes, pastas, breads, cookies and candies. Vegetables are indeed carbohydrates but for the Atkins Diet it is acceptable and encouraged to eat lots of vegetables. Therefore, the carbs contributed by the vegetables are somewhat negligible. There are similarities between the Atkins Diet and Keto Diet in the sense that the Atkins Diet does also try to get your body into a state of ketosis such that it is burning fat for fuel. Also another major similarity is that both diets focus on minimizing or cutting out carbohydrates completely. The Atkins Diet is a long-term, sustainable weight management solution because the research has shown that high protein, low carbohydrate diets are beneficial not only for weight loss, but for your general health. The downside to Atkins Diet is that many dieters may eat too much fatty animal proteins to keep their daily protein levels up which can contribute to heart disease and cancer. It is always a good idea to combine a diet with an exercise program. If you need a personal trainer Fremont, be sure to contact NBI Fitness today to connect with a local personal trainer near you.
3. Weight Watchers
Weight Watchers is a paid subscription program that uses a point-system to help you manage what you eat. It costs a little over $20 per month and provides a structured program that has a quick learning curve and is easy to follow. The Weight Watcher program follows a flexible eating style program because you can choose what you want to eat as long as it stays within the parameters set by them. Due to this flexibility, Weight Watcher members can have a much more individualized diet which can be more sustainable as a result. The only downside is that this type of flexibility might be abused by some. Sometimes people are better off with less options than having too many options. The types of foods advised to be eaten are lean proteins, vegetables, starchy carbohydrates, whole grains, seafood, and healthy fats; foods to avoid are foods with high sugar content and processed foods. Weight Watchers is also partnered with a company that offers prescriptions to weight loss medications to qualified individuals. Medications include Ozempic (semaglutide), Wegovy (semaglutide), Mounjaro (tirzepatide), and Trulicity (dulaglutide). Weight Watchers is a highly reputable company and has stellar customer reviews and third-party audits. Of course, you should always consider pairing any diet program with an exercise routine. If you are searching for a personal trainer near me in Fremont, then NBI Fitness has a team of local personal trainers for you who can help you stick to an exercise routine that works.
4. Mediterranean Diet
The Mediterranean Diet focuses on foods eaten commonly in the geographical region of the Mediterranean Sea especially near Greece and Italy. Studies have made the correlation between Mediterranean Diet and low incidence of Heart Disease. Generally speaking, the Mediterranean Diet consists of fish, legumes, nuts and seeds, olive oil, vegetables, fruits, whole grains, and beans; it limits weekly intake of red meat, processed foods, sugars, and moderation of dairy products. Interestingly, wine in moderation is also encouraged. The Mediterranean Diet is high in healthy fats coming from olive oil, nuts and seeds, and fish.
5. Mayo Clinic Diet
The Mayo Clinic Diet is a weight loss program designed by the medical professionals at the Mayo Clinic which is a US-based non-profit academic medical center. The Mayo Clinic diet is split up into two parts: part 1 is the “Lose It” phase and part 2 is the “Live It” phase. The Lose It Phase is for 2 weeks and focuses on boosting your initial weight loss with the aim to lose at least 6 lbs; the Live it Phase is for more long term weight loss with the goal to lose 1-2 lbs per week. The Mayo Clinic Diet focuses on eating from a food pyramid: at the base of the pyramid are fruits and vegetables, and then moving upwards you have carbohydrates, then protein/dairy, and finally at the top of the pyramid you have fats and sweets. The majority of your foods should focus on the bottom areas of the pyramid and less at the top; the Mayo Clinic Diet even allows you to eat an unlimited amount of fruits and vegetables.
6. Volumetrics - Personal Trainer Fremont
The Volumetrics diet concentrates on consuming low-energy, highly nutrient dense foods such as fruits, vegetables, whole grains, and low fat dairy. The focus is also to avoid high energy dense foods such as foods containing high fats and sugars. Just like with any diet program, it is helpful for individuals to be presented with a structure and a plan to follow. The high energy and low energy foods concept is easy to remember: basically, try to avoid high fats and sugars. Also the Volumetrics focuses on eating foods that contain lots of water. The more water a food item has, the more likely it will cause your body to feel full longer. Foods are grouped into 4 groups: group 1 focuses on fruits and vegetables, milk and soup which are highly recommended. Group 4 consists of candies, crackers, butters and oils which are foods to be most avoided. As you move down from group 1 to group 4, the foods become increasingly energy dense and less nutrient dense. No matter what type of diet you choose, every diet plan should be combined with a solid exercise program in order to develop a healthy lifestyle for the long term. Personal training fremont is a great option to help get the professional guidance and support needed to jumpstart your fitness journey today.
Find a Personal Trainer Near Me with NBI Fitness
NBI Fitness is the leading nationwide provider of in-home and gym personal training services with trainers and locations throughout California, New York, New Jersey and much more. Check out personal trainer near me to see if we have a trainer for you in your city. NBI Fitness specializes in weight loss, body fat reduction, body recomposition, muscle toning, bodybuilding, powerlifting, strength training, weight lifting, yoga, corrective exercise, prenatal exercise, postpartum exercise, rehabilitation, senior fitness, youth fitness, boxing, kickboxing, MMA, soccer, swimming, nutrition, mobility and flexibility, and much more. We offer flexible location options: we can train at your home or apartment gym, at a local gym (we are partnered with various fitness studios in every city), outdoors, at your corporate office or event, or virtual. Get started today by signing up for a free trial session or send a text/call us at 201.970.5533 for an instant response. We will get back to you right away :)