Best weight loss systems: your guide to choose the most suitable plan for your body and lifestyle

There are many weight loss systems that differ in how they are applied, and many people are confused about choosing one of the best weight loss systems suitable for their body among so many options. So what are the different weight loss systems? How is each system implemented? What are the advantages and disadvantages of each system? And how can you choose the one most suitable for you? We will briefly explore the most popular of these best weight loss  systems and answer your questions in this article.

Best weight loss systems and most popular ones

• Calorie reduction system

The calorie reduction system is one of the best weight loss systems, as it relies on reducing the calories consumed from food versus the calories burned through daily activity, resulting in a calorie deficit that makes the body burn stored fat to provide the necessary energy.

Advantages of the calorie system:

It is characterized by not restricting any type of food; you can eat any available food after calculating your required calories and the calories in the food itself. There are many programs that help calculate food calories, which support this type of diet.

Disadvantages of the calorie system:

Despite the widespread availability of helpful programs, calculating every food before eating can be somewhat exhausting, may annoy some people, or they may forget to count the calories of a meal or some of its components.
Also, some people may choose high-calorie foods like sweets and fast food rich in fats and sugars, leading to consuming too many calories quickly, followed by feelings of hunger and insufficient satiety due to poor food choices.

• Intermittent fasting for weight loss

Intermittent fasting is one of the best weight loss systems. It is based on refraining from food or any calorie source for relatively long periods ranging from 12-18 hours daily, and eating during the remaining hours of the day.
Intermittent fasting works by reducing insulin secretion during fasting periods to the lowest possible level, which drives the body to burn fat.

Advantages of intermittent fasting

It is easy to apply, does not involve complex calculations, and does not force you to eat specific foods; you can eat any available foods, but it restricts you to certain eating periods. When paired with healthy, low-fat, low-sugar food choices, its results are often faster and better.
It also improves the body’s condition for people suffering from insulin resistance by regulating insulin secretion levels.

Disadvantages of intermittent fasting

Although determining meal times is easy in intermittent fasting, the long fasting periods may cause feelings of hunger and lightheadedness in some people, which may be reflected during eating periods in the form of excessive overeating.

• Small portions (luqaimat) system for weight loss

The luqaimat system is based on organizing both meal times and quantities simultaneously, setting times for two main meals and five small meals, and defining the amount of each meal by dividing it into food and liquids. It is considered as one of the best weight loss systems.

Advantages of the luqaimat system

It does not require preparing special diet food; you can eat normal family food but simply regulate the quantity.

Disadvantages of the luqaimat system

Some may feel hungry due to the small amounts of food in the mini meals.

• Low-carbohydrate diets (low carb diet)

Among the best weight loss systems in terms of speed of results are diets that reduce carbohydrates, or low carb diets, such as keto and Karatay, and even completely carb-free diets (zero carb diet) like the Dukan diet.

Advantages of low-carb diets

Very quick results in a short time, as the body loses a lot of fat due to a sharp increase in fat burning, since fat becomes the main source of energy after carbs are eliminated from food.

Disadvantages of low-carb diets

Caution is needed when following these diets, as mistakes in implementation may lead to weight gain or serious health problems. Exiting these diets after reaching the desired weight can also be difficult, often causing weight regain, sometimes to levels higher than before starting the diet.

• Vegetarian diet for weight loss

The vegetarian diet relies on eliminating all animal food sources and depending solely on plant foods like fruits and vegetables.

Advantages of the vegetarian diet

It offers low-calorie foods rich in dietary fiber.

Disadvantages of the vegetarian diet

It lacks many important nutrients, requiring compensation with certain dietary supplements.

How to choose one of the best weight loss systems for you?

To choose one of the best weight loss systems suitable for you, you must know which diet is closest to your eating pattern and most compatible with your daily activity and health status. For example, people who start their day very early and end very late may not be suited to intermittent fasting, especially if eating throughout the day is part of their routine.

Meanwhile, people who typically consume many carbohydrates may find it difficult to suddenly switch to low-carb diets.
We also recommend, when choosing the best weight loss system closest to your daily routine, trying to be in an environment that motivates commitment, especially in the early stages, and staying away from temptations that could weaken your willpower so you can stick to the system you’ve chosen.