Low carb, low fat or intermittent fasting – terms that everyone has heard before when dealing with the topic of dieting.
But what is behind these forms of nutrition and which one is right for YOU?
Depending on which diet goal you are pursuing, it is important to deal with your daily calorie requirements and plan your diet and meals accordingly.
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There is no such thing as THE diet that can guarantee
That you will reach your dream weight within a certain period of time. In the end, it’s up to you: perseverance, constant adherence to your nutrition plan and a healthy amount of exercise will bring you to your goal.
This isn’t just true of the weight loss or physique definition that society today first associates with the word “diet.” With the goal of building muscle, it is also crucial to find YOUR concept or YOUR diet (= regular eating habits) with which you can gain weight and thus build muscle in the long term. Below are the three most well-known forms of nutrition and why they can often be considered for the “weight reduction” diet goal:
Translated, the whole thing means “few carbohydrates”. The idea behind the diet is to only supply the body with a maximum of 35% of its requirements in the form of carbohydrates per day (values may vary depending on the source). This means: Rice, pasta, bread, sweets, etc. are hardly or to a small extent found in your meals.
The focus should be on unprocessed foods, especially vegetables and protein sources should fill your diet. As a result, a low-carb diet can also make you feel better, your blood values improve and you lose weight in the long term. Here, too, the decrease is brought about by a calorie deficit and improved food choices.
Intermittent Fasting – Intermittent Fasting – 16/8 Diet
Intermittent fasting in the form of fasting for 16 hours and eating within a period of 8 hours is probably the most common fasting model.
This type of diet means that only water, unsweetened tea or coffee should be drunk during the 16-hour fast. Meals can be eaten for the remaining 8 hours. By reducing the eating window, this method causes some people to eat less in the 8 hours. If, instead of 3 large and 1-2 small meals, only two large meals and maybe a snack are eaten during the fasting window, the likelihood that you are in a calorie deficit increases. So you can lose weight in the long run.
In addition, many people describe that they can integrate this form of nutrition very well into their everyday life.
This is one of the most important things you need to be aware of:
Can I live with this diet long-term? Can you integrate well into my life, perhaps so well that this form of nutrition could become a habit? Think about what a normal working day/weekday looks like for you and how you could improve your diet based on what you have learned so far.
low fat diet
With the “Low Fat” diet, your macronutrient distribution is mainly made up of proteins and carbohydrates. Fats are only supplied in small amounts, which makes it easier for many to get into a calorie deficit. One of the reasons for this is the high calorie density of fat – with approx. 9 calories per 1g of fat, more than twice as much as carbohydrates and proteins (approx. 4 calories per 1g).
Nevertheless, this diet should be viewed with caution.
Women in particular should consume enough fats to avoid hormonal imbalances and thus counteract the loss of periods or an increased risk of osteoporosis. As a guideline, women can use 1g of fat per kilogram of body weight and for men the value is around 0.8g.
Even if this sentence will disappoint you now:
There is not THE type of nutrition on the internet or in nutrition books to get and keep your dream body.
You have to find out for yourself which diet you can live with in the long term and which can be easily integrated into your everyday life. Of course, this also includes gaining experience, trying out different forms of nutrition and then reflecting on the extent to which these would be compatible with your lifestyle.
If you’re the type of person who can’t go without breakfast in the morning and a small snack late at night, then the 16/8 diet is less suitable for you than it is for the person who generally doesn’t like breakfast in the morning.
If you’re someone who lacks the energy to work without enough carbohydrates,
Then you shouldn’t fixate on a low-carb diet.Find the right concept for YOU to change your diet LONG-TERM – and that can also be a mixture of two forms of nutrition.
Ultimately, if you’re in a calorie deficit with your diet, you’ll lose weight, and if you eat more than you burn, you’ll gain weight.
I hope you have now got a rough overview of a few diets and if you have any questions or are interested in other diets, then send us an email or leave a comment on Instagram/Facebook about our nutrition blog series.