Summers are great to shed weight. Weight gain has a way of sneaking upon us. During the winter, we enjoy foods that give us a sense of comfort and cosines. Many of these foods contain more calories, which are usually derived from fat or added sugars. As the summer months approach, some of us begin to consider getting in shape – and how we will appear in a bathing suit.

We desire a “quick fix” for weight loss. However, taking this approach will almost certainly result in you being in the same position next year. Looking beyond quick fixes and fad diets to longer-term solutions will increase your chances of losing weight and staying healthy all year.

Excess body fat increases the risk of developing chronic diseases such as type 2 diabetes and heart disease. With most of us carrying too much body fat, many of us do want to shed weight but not making the best food choices

Weight loss is largely a balance of eating the right foods and exercising to tip our internal energy balance scales in the right direction. Quick-fix diets, for the most part, are based on calorie restriction as a means of weight loss. They concentrate on various strategies for getting you to eat fewer calories without having to actively think about it.

Quick-fix diets often have similar characteristics, such as eating fewer types of foods, fasting, and meal replacements. But losing weight isn’t as simple as swapping one or two foods for a month or two; it’s about creating patterns that teach our bodies new habits that can be maintained in the long run.

Fad diets and quick-fix options can be limited in several ways. For example, they can be difficult to stick to, and people who follow them can quickly regain weight after stopping the diet. In some cases, there is insufficient research on their long-term health effects.

Here are three Best ways to shed weight this summer.

Periodic Fasting

A periodic fasting diet consists of fasting days and regular feeding days. Complete fasting (no food or drink on fasting days) and customized fasting are two fasting strategies (20-25 percent of calories is consumed on fasting days).

Because of the overall decrease in calorie intake, this diet leads to weight loss. However, because fasting causes intense hunger, it is difficult to maintain the fasting pattern. Similarly, on normal eating days, this diet can lead to binge eating.

Even though people are allowed to eat whatever they want on non-fasting days, research shows that most do not gain weight.

Paleo Diet

The Paleo diet was created to replicate the foods eaten by our Prehistoric forefathers prior to the agricultural revolution.

The paleo diet forbids the use of processed foods and carbohydrates. This suggestion is consistent with existing evidence-based dietary guidelines. The paleo diet, on the other hand, eliminates two main food groups: grains and dairy products.

Though short-term weight loss can be accomplished, there is no definitive evidence of long-term weight loss and dietary balance gain. People who adopt the paleo diet may be at risk of dietary shortages if they do not consume grains or dairy products.

So, in terms of limiting refined foods and sugars, it’s worth taking a lead from the paleo diet. However, if you want to follow the diet completely, you can seek the advice of a health provider to ensure you don’t lose out on any vital nutrients.

Juicing

Juicing diets typically last two to 21 days and require the participant to try a juice-focused method of fasting, often in conjunction with vitamin or mineral supplementation in lieu of other meals.

Because of the very low calorie consumption, people on this diet loose weight quickly. However, this is a severely limited diet that is especially difficult to maintain over time without risking nutritional deficiency.

Furthermore, though it can be appealing as a marketing euphemism detoxification is not a procedure that the body requires. Our livers are very effective at detoxifying with relatively little assistance.

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