John

There are thousands of diets. Some are

• Low carbohydrates, high fats where you need 12% carbohydrates, 63 fats and rest 25 proteins.
• Ketogenic. Which is a very low carbohydrates, moderate proteins and high fats in the ratios 5: 25: 70
• High protein keto where more protein and lesser fats 5: 35: 60
• No carbs/ carnivore 0:25:75
• Low carbohydrates and moderate fats. 20:40:40
• Moderate carbs and fats 30:30:40
• Balanced 33:33:33
• Zone 40:30:30
• Bodybuilding 25:40:35
• High carbs low fat 50:15:35

Source of above carb manager app

Different people need different diet depending on their age, health, activities etc. Like a bodybuilder needs more proteins where as a house wife like me who hardly exercise forget about going to gym need lesser proteins. For a epileptic person ketogenic diet has helped. A normal person will go for balanced diet. Etc etc.

The key to weight reduction is going calorie defecit.

Every person which ever diet he/she follow, depending upon his age, height, weight and sex and amount of physical activity he/she does need specific amount of calories.

Like for example. My age is 36 years

Height 160 cms

Weight 63 kgs

Sex female

Activity light

The calories needed are 1450 appropriately. Health Fit 247

I calculated using carb manager app. There are so many apps to find out our ideal weight depending upon our age, height, weight, sex and physical activities. Going to a dietician, they will help you with calculations (and diet plans) if you don"t want to use apps.

So, I need 1450 calories everyday irrespective of whichever diet I follow.

Simple logic : If I eat more than 1450 calories I gain weight, I eat less then reduce weight and eat almost the same then I maintain my weight.

Now to reduce my weight slowly and steadily i take about 1200-1300 calories a day.

If I take less than1200 calories per day, my metabolism can be majorly affected, my muscle mass will start decreasing, and i won"t get the vitamins I need to sustain daily activities. So too much of calorie defecit is not advicibly.

I followed a low carb, high fat diet as of now. I eat only healthy carbohydrates and healthy fats (ofcourse moderate proteins)

I walk around a km once in two days.

I do usual housework.

Complete no to junk food and aerated drinks because they are nothing but empty calories.

Sometimes I end up eating more carbs than fats but that"s okay.

For people who don"t want to count calories can simple do portion control. Like it you are eating 3 chapatis reduce it to 2 and then 1. Up your fibrous food like greens.

Use healthy oils. ( ghee, coconut oil, etc)

Ditched anything refined.

Use natural sweetener like Stevia. Honey, jaggery too are natural sweeteners but they have almost the same amount of calories of sugar.

Result. I lost stubborn 6 kg in a matter of 3 months. Though not a big deal but still a great achievement for me because I have been trying to for years to reduce few kilograms off me.