Complete Guide to Diet Methods | How to Choose Sustainable Approaches

Many people who want to start a diet feel lost because there is too much information, making it difficult to decide which method to choose. When you hear about effective dieting, you might imagine painful dietary restrictions or intense exercise. However, the most important thing is to find a healthy, sustainable method that suits your body type and lifestyle.

This article will explain in an easy-to-understand way everything from the basic concepts of dieting, various specific methods, how to choose the right one for you, and crucial points for success and maintenance. Please read to the end to aim for your ideal body without undue hardship.

Dieting is not simply about reducing weight; it’s a process aimed at healthily improving body composition (such as body fat percentage and muscle mass) and achieving a state of well-being both physically and mentally. To achieve this, understanding the mechanism of weight fluctuation and adopting the correct approach is essential.

Mechanism of Weight Loss and Calorie Balance

The basic principle for reducing weight, especially body fat, is very simple: “create a negative calorie balance.” This means you need to consume fewer calories than you expend.

Our bodies consume energy (calories) to maintain vital functions (basal metabolic rate), move the body (activity metabolic rate), and digest and absorb food (thermic effect of food). The sum of these is the total daily energy expenditure (TDEE).

• Basal Metabolic Rate: Energy consumed even while at rest. It is higher with more muscle mass.
• Activity Metabolic Rate: Energy consumed by moving the body during daily life and exercise. It is higher with more activity.
• Thermic Effect of Food (DIT): Energy expenditure resulting from heat generated by eating. It lasts for several hours after a meal.

To lose weight, you need to consume fewer calories from food than your TDEE. This is the state of “under-calorie.” By being in an under-calorie state, the body breaks down stored fat and other substances for energy, resulting in weight loss. Conversely, if you continuously consume more calories than your TDEE, in an “over-calorie” state, the excess energy is stored as fat, and your weight increases.

In healthy dieting, it is important to maintain a moderate under-calorie state consistently, rather than imposing severe calorie restrictions. Generally, 1 kg of body fat is said to be equivalent to approximately 7,200 kcal. To lose 1 kg of body fat in one month, you would aim for an under-calorie state of about 240 kcal per day (7,200 kcal ÷ 30 days ≈ 240 kcal/day). Being mindful of this calorie balance within a manageable range is the first step towards dieting success.

Types and Comparison of Major Diet Methods

There are various diet methods in the world. They can be broadly categorized into approaches based on diet, exercise, and reviewing daily habits themselves. Each method has its characteristics, varying in how quickly effects appear and who they are suitable for.

Dietary Methods

These methods primarily adjust calorie intake by controlling the content and quantity of food. As they directly affect the calorie balance, many people feel they are effective, but attention must be paid to nutritional balance and sustainability.

Calorie Restriction Diet

As the name suggests, this method involves setting a total daily calorie intake based on your target weight and activity level and managing your meals to stay within that limit. It is the most basic and theoretically applicable approach for everyone.

Basic Concept:
Set your target daily calorie intake lower than your TDEE and aim to eat a balanced variety of foods within that range. Avoid extreme restrictions, and it is important to consume nutrients (protein, fat, carbohydrates) in a balanced way.

Advantages:

• Theoretically effective as it directly addresses the weight loss mechanism.
• Relatively flexible as it doesn’t require complete exclusion of specific foods.
• Easy to be conscious of nutritional balance.

Disadvantages:

• Calorie counting can feel cumbersome.
• Extreme restrictions increase the risk of nutritional deficiencies and rebound.
• May require battling hunger.

Specific Examples of Practice:
Set a daily calorie goal and record and calculate the calories of each meal and snack. Utilizing food composition databases or calorie counting apps can be convenient. Focus on lean protein sources like chicken breast, fish, vegetables, mushrooms, seaweed, and actively incorporate foods rich in dietary fiber.

Low-Carbohydrate Diet

This is a diet method that severely restricts or reduces the intake of carbohydrates (excluding dietary fiber). Some methods utilize the state of ketosis, where the body breaks down fat for energy when carbohydrate stores are depleted.

Basic Concept:
Limit the consumption of foods high in carbohydrates, such as staple foods (rice, bread, noodles), sugary foods, and root vegetables. Instead, eat meals centered around protein and fat, such as meat, fish, eggs, soy products, and leafy greens.

Advantages:

• Suppresses rapid spikes in blood sugar, thereby suppressing insulin secretion and making it less likely for body fat to accumulate.
• Some people feel more satisfied after meals and less hungry.
• Weight loss may occur relatively quickly in some cases (initial stages are largely due to water loss).

Disadvantages:

• Extreme restriction can potentially lead to deficiencies in certain nutrients (dietary fiber, B vitamins, etc.).
• May cause temporary discomfort known as “keto flu” (headache, nausea, fatigue, etc.).
• Can be difficult to manage when eating out or eating conventional meals.
• Some say it is prone to rebound.

Specific Examples of Practice:
There are various levels, from strict ketogenic diets (limiting carbohydrate intake to below 20g per day) to more relaxed low-carb approaches. Starting by reducing the amount of staple foods like rice and bread or focusing on side dishes can make it easier to begin.

Low-Fat Diet

This diet method restricts the intake of fat. Since fat is the most calorie-dense macronutrient (9 kcal per gram, compared to 4 kcal for carbohydrates and protein), reducing fat is an efficient way to reduce calorie intake.

Basic Concept:
Limit fats found in meat trimmings, fried foods, butter, mayonnaise, dressings, sweets, processed foods, etc. Eat meals centered around lean protein like skinless chicken breast, fish, vegetables, fruits, and grains.

Advantages:

• Easy to reduce calorie intake.
• Easier to implement for those whose basic diet is relatively low in fat, such as Japanese cuisine.

Disadvantages:

• Fat is an essential nutrient for the body (component of cell membranes, raw material for hormones, aids absorption of fat-soluble vitamins, etc.), so extreme restriction can potentially harm health.
• May be difficult to feel satisfied and can lead to hunger.
• Risk of essential fatty acid deficiency.

Specific Examples of Practice:
Reduce fat intake by changing cooking methods from frying to baking, steaming, or boiling, removing fat from meat and skin from chicken, using oil-free dressings, reducing the amount of butter and oil used, and limiting sweets and processed foods.

Meal Replacement Diet

This method involves replacing one or two meals out of three daily meals with specialized foods (drinks, shakes, bars, soups, etc.) that are nutritionally balanced. The advantage is that it is easy to control calorie intake.

Basic Concept:
Meal replacement foods are designed to be low in calories per serving while containing necessary vitamins, minerals, and protein.

Advantages:

• Easy to manage calorie intake.
• Many products are designed with nutritional balance in mind.
• Saves time and effort required for meal preparation.

Disadvantages:

• Can become monotonous and difficult to sustain.
• Over-reliance on meal replacements can hinder learning how to manage nutrition with regular meals.
• Can be costly depending on the product.
• Some say it is prone to rebound after stopping.

Specific Examples of Practice:
For example, you might replace breakfast or lunch with a meal replacement shake, choosing the timing that fits your lifestyle. It is important to aim for a balanced meal for the meals you don’t replace.

Fasting (Intermittent Fasting) Diet

This method involves intentionally creating periods of time without eating. There are various methods, from complete fasting (consuming nothing) to intermittent fasting (eating only during specific time windows). The latter, intermittent fasting, is generally used for weight loss purposes.

Basic Concept:
A typical method is time-restricted eating (e.g., the 16:8 method), where you eat only during an 8-hour window and refrain from eating for the remaining 16 hours of the day. It is thought that the longer fasting period allows the body to use fat more easily as an energy source.

Advantages:

• Easier to suppress total calorie intake by reducing the number of eating occasions.
• Easier to prevent overeating because the eating window is fixed.
• Some studies suggest potential health benefits, such as improved insulin sensitivity.

Disadvantages:

• Can be difficult to endure hunger until you get used to it.
• There are restrictions, such as consuming only water or tea outside the eating window.
• May not be suitable for everyone (e.g., people prone to low blood sugar).
• If done incorrectly, it can lead to muscle loss and health issues.

Specific Examples of Practice:
For example, you might skip breakfast and eat two meals between 12 PM and 8 PM. It is important to stay well-hydrated during the fasting period.

Comparison Table of Dietary Methods

Method	Main Approach	Advantages	Disadvantages	Suitable For
Calorie Restriction	Reduce total intake	Theoretically effective ◎, Flexible ◎, Easy to mind nutritional balance	Counting is cumbersome, Extreme restriction risks, Hunger	Those who want a basic diet, Those who value balance
Low-Carbohydrate	Reduce carb intake	Blood sugar stability, Satiety ◎, May feel short-term effect	Risk of nutrient imbalance, Discomfort, Eating out △, Rebound	Those who like staple foods and can reduce quantity, Those who want quick results
Low-Fat	Reduce fat intake	Easy to reduce calories	Risk of nutrient deficiency, Satiety △, Risk of essential fatty acid deficiency	Those whose diet is mainly Japanese, Those who often eat fried foods
Meal Replacement	Replace 1 or more meals with special food	Easy ◎, Easy to manage nutrition, No preparation needed	Gets boring, Self-cooking ability △, Cost, Rebound	Busy people, Those who value ease
Fasting (Intermittent Fasting)	Restrict eating time	Easy to suppress calories, Prevents overeating	Hunger is tough, Restrictions, Body type △, Muscle loss risk	Those who can manage eating times, Those who struggle with appetite control

※ The above are general tendencies and vary individually.

Exercise-Based Diet Methods

These methods aim to increase calorie expenditure by incorporating exercise and simultaneously maintain or increase muscle mass to raise basal metabolic rate. It is an essential element for building a healthy body.

Effects and Types of Aerobic Exercise

Aerobic exercise is performed at a relatively light intensity for an extended period, using oxygen to burn fat and carbohydrates for energy. It also leads to improved cardiovascular function.

Effects:

• Promotes body fat burning: It is said that the fat-burning effect increases, especially when continued for more than 20 minutes.
• Improved cardiovascular function: The heart and lungs become stronger, improving endurance.
• Stress relief: Moderate exercise can be a change of pace and help reduce stress during dieting.

Types:

• Walking
• Jogging/Running
• Cycling
• Swimming
• Aerobics
• Dancing
• Step aerobics, etc.

Effective Frequency, Duration, and Intensity:
It is ideal to exercise 3-5 times per week for 20-60 minutes per session. The intensity should be **moderate, where you can talk but are slightly breathless**, which is considered effective for fat burning. It is important to start at a pace you can comfortably sustain.

Effects and Types of Strength Training

Strength training involves using your own body weight or external resistance (dumbbells, machines, etc.) to work your muscles. The primary goal is to increase muscle mass and raise basal metabolic rate.

Effects:

• Increased basal metabolic rate: As muscle mass increases, calorie expenditure at rest increases, making it easier to lose weight and harder to gain weight.
• Improved body shape: Gaining muscle tones the body and improves appearance.
• Posture improvement: Muscle balance is improved, leading to better posture.
• Increased physical strength: Daily activities become easier.

Types:

• Squats (lower body)
• Push-ups (upper body)
• Plank (core)
• Lunges (lower body)
• Deadlifts (full body)
• Bench press (upper body)
• Machine exercises, etc.

Effective Frequency and Sets:
It is recommended to train your whole body in a balanced way 2-3 times per week. For each exercise, perform 2-3 sets with a load that allows you to repeat the movement 8-12 times. **Maintaining proper form is the most important thing.** Using excessive weight or incorrect form can lead to injury. Beginners should consider getting guidance from a professional.

Dieting Through Behavioral Change and Lifestyle Improvement

This approach involves reviewing daily habits themselves, beyond specific diet plans or exercise routines, to naturally increase calorie expenditure or reduce calorie intake. The accumulation of small changes leads to long-term success.

Specific Examples of Behavioral Change and Lifestyle Improvement:

• Get off one station earlier and walk: Increase the distance walked during commuting.
• Use stairs instead of escalators or elevators: Increase physical activity in daily life.
• Reduce sitting time: Increase standing time, move around lightly during breaks.
• Stop eating while distracted: Stop eating while watching TV or using your phone and focus on eating to feel more satisfied.
• Eat slowly: It takes time for the satiety center to be stimulated, so eating quickly can lead to overeating. Be conscious of chewing well and eating slowly.
• Keep a food diary: Understanding what and how much you eat can help you notice unnecessary intake or nutrient imbalances.
• Ensure sufficient sleep: Lack of sleep is known to affect the secretion of hormones that increase appetite.
• Manage stress appropriately: Stress can lead to overeating and reduced metabolism. Make time to relax.

Many of these behavioral changes do not require special time or place and are easy to incorporate into daily life. While dramatic effects may not be expected immediately, they can bring about significant changes in the long run and help build a body that is resistant to rebound.

How to Choose the Right Diet Method for You

With so many diet methods available, you might wonder, “Which one is the most effective?” However, there is no single “best diet method” that works for everyone. Effectiveness varies greatly depending on individual body type, lifestyle, personality, goals, and more.

To find the method that is right for you, it is important to consider the following points.

Choosing According to Body Type and Lifestyle

• Body Type: Consider your metabolic type (prone to gaining weight from carbs, fat, etc.), digestive capacity, and medical history. For example, someone who gets sick from certain foods should avoid diets that restrict them.
• Food Preferences: Diets that require extreme restriction of favorite foods are hard to stick to. Choose a method that allows for some preference or requires less intense restriction.
• Exercise Habits: It will be difficult for someone who never exercises to suddenly start intense training. It is more realistic to incorporate exercise gradually, starting with walking, for example.
• Work and Family Situation: It might be difficult for someone who doesn’t have time to cook daily to follow strict dietary restrictions. Consider situations like frequent dining out or social gatherings. For busy people, meal replacement diets or short, high-intensity workouts (like HIIT) might be suitable.
• Personality: Are you the type who can tackle things stoically, or do you prefer a relaxed, long-term approach? Are you good at detailed calculations or prefer a rough estimate? Do you prefer working alone or find it easier to stay motivated with others? Choosing a method that matches your personality will significantly increase its sustainability.

“Sustainability” is the most important factor. No matter how theoretically excellent a method is, it is meaningless if you cannot continue it. First, choose one method that interests you, try it for a short period (e.g., 2 weeks to 1 month), and see if it suits your body and if you can continue it without difficulty.

Importance of Consulting a Professional

Dieting based on self-judgment carries the risk of harming your health or repeatedly rebounding. Consulting a professional for support is strongly recommended, especially in the following cases:

• Individuals with chronic conditions: If you have conditions like diabetes, heart disease, or kidney disease, dietary restrictions and exercise types can affect your condition. Always consult a doctor.
• Individuals with health checkup abnormalities: If you have liver dysfunction, dyslipidemia, high blood pressure, etc., professional advice is necessary.
• Individuals with extremely low or high BMI: Dieting is dangerous for those who are severely underweight. Individuals with severe obesity may require treatment at a specialized medical institution.
• Individuals with a history or tendency towards eating disorders: Support from a specialized doctor or therapist is needed.
• Individuals who find it difficult to stick to any diet method or see no results: A professional can identify the cause and provide specific advice.
• Individuals with many anxieties or questions: Consulting professionals in their respective fields, such as doctors, registered dietitians, exercise specialists, or personal trainers, allows you to approach dieting with peace of mind.

Professionals provide up-to-date information based on scientific evidence and support you in creating a specific plan tailored to your body type and situation. For example, a registered dietitian can advise on specific meal plans, and a trainer can guide you on effective and safe exercise methods.

Key Points for Diet Success

Regardless of the diet method you choose, there are common key points essential for success. Being aware of these will help you achieve your goals more effectively and healthily.

Tips for Meal Management

• Be mindful of PFC balance: PFC stands for Protein, Fat, and Carbohydrate. The balance of intake of these is important. Generally, during dieting, it is recommended to consume sufficient protein to maintain and increase muscle mass. Within your target calories, aim for a ratio of **Protein:Fat:Carbohydrate of around 4:2:4 to 3:2:5** as a guideline (adjustments may be needed based on individual goals and body type).
• Actively consume dietary fiber: Abundant in vegetables, mushrooms, seaweed, beans, and whole grains, dietary fiber provides a feeling of fullness, suppresses rapid blood sugar spikes, and improves gut health, offering many benefits for dieting.
• Avoid deficiency in vitamins and minerals: These are essential for maintaining normal body functions. Deficiencies are likely, especially when reducing food intake during dieting. Actively consume colorful vegetables and fruits.
• Drink enough water: Water is a crucial element involved in metabolism. It also helps suppress hunger. Aim for **1.5-2 liters per day**, replenishing fluids frequently (however, excessive intake is not advisable).
• Utilize food journaling: As known in recording diets, tracking what you eat helps you grasp unintentional overeating and nutrient imbalances. Utilizing apps makes it easy to continue.
• Smart approach to eating out and convenience food: Even if eating out or eating convenience food is unavoidable, you can reduce calories and fat by choosing wisely. For example, opt for grilled or steamed dishes over fried ones, choose balanced set meals, or add a salad or soup.

How to Continue Exercise

• Exercise while having fun: It is difficult to continue exercising solely out of obligation. Find ways to enjoy exercise itself, such as walking while listening to favorite music, exercising with friends, or joining a fitness program that interests you.
• Set specific goals: It becomes easier to work towards goals not just like “lose some weight,” but behavioral goals like “go to the gym 3 times a week” or “do a 10-minute plank every day.”
• Make exercise a habit: Exercising at the same time every day, or exercising immediately after changing into workout clothes, helps make it a habit by associating it with specific actions.
• Keep records: Recording the type, duration, intensity, and physical condition of your exercise can provide a sense of accomplishment and make it easier to feel the effects.
• Prioritize rest: Muscles grow during rest. Exercising the same body part every day or exercising intensely when fatigued increases the risk of injury. Aim for 1-2 rest days per week.

Sleep and Stress Management

These may seem unrelated to dieting at first glance, but they are actually very important.

• Sleep: **Lack of sleep is known to increase the secretion of hormones that stimulate appetite (ghrelin) and decrease the secretion of hormones that suppress appetite (leptin).** Furthermore, lack of sleep can increase the secretion of cortisol (stress hormone), potentially promoting fat storage. Aim for **7-8 hours** of quality sleep per day.
• Stress: Stress can disrupt the autonomic nervous system, leading to decreased metabolism and overeating (especially cravings for sweets and fatty foods). Additionally, the stress hormone cortisol can promote abdominal fat accumulation. Find **your own ways to relieve stress** and strive for mental and physical relaxation.

Goal Setting and Progress Tracking

• Set SMART goals: Goals are easier to achieve the more specific they are. Instead of “I want to lose some weight,” set goals based on the SMART principle: **Specific, Measurable, Achievable, Relevant, Time-bound**, such as “lose 3 kg in 3 months” or “reduce waist size by 5 cm.”
• Check indicators other than weight: Weight can fluctuate easily due to daily water levels, etc. In addition to weight, check **body fat percentage, appearance (photos), body measurements (waist, hips, etc.), changes in clothing size, physical condition, and fitness level** to help maintain motivation.
• Overcoming plateaus: While continuing a diet, you may reach a “plateau” where your weight temporarily stops decreasing. This happens because your body gets used to the lower energy intake or due to the function of homeostasis. Don’t be discouraged; try to overcome it by **revisiting your diet and exercise plan, or incorporating a cheat day (a planned day for higher intake)**. A plateau is also a sign that your body is changing.

Diet Precautions and Rebound Prevention

To succeed in dieting, it is crucial to avoid harmful methods and have a strategy for maintaining weight after reaching your goal.

Harmful and Incorrect Methods

• Excessive dietary restriction/extreme calorie cutting: Severely reducing daily calorie intake can lead to nutritional deficiencies, significant muscle loss, decreased basal metabolic rate, making it harder to lose weight. It also reduces physical strength and makes you prone to getting sick.
• Extreme restrictive diets focusing on only specific foods: Examples: “Apple-only diet,” “Banana-only diet.” This leads to a breakdown of nutritional balance and can cause health problems.
• Rapid weight loss in a short period: Losing more than 5% of body weight in a month puts a significant strain on the body and increases the risk of rebound. Aim for a gradual pace, with a weight loss of **around 3-5% of body weight per month** as a guideline.
• Using dangerous diet supplements: Some products contain pharmaceutical ingredients or are produced in unhygienic environments, posing a risk to health. Avoid casual use and always choose products based on reliable information sources.
• Skipping meals, unreasonable fasting: Not only does this prevent you from getting necessary nutrients, but it also makes blood sugar levels prone to rapid spikes during the next meal, potentially making it easier to accumulate fat.
• Excessive exercise: Starting intense exercise that significantly raises your heart rate when you are not used to exercising can put a large strain on your heart. This is especially dangerous for those with a history of high blood pressure or heart disease. **Before starting exercise, always consult a doctor and gradually begin with an intensity level that matches your physical fitness.**

While these incorrect methods may lead to temporary weight loss, they harm health and invariably lead to rebound. **Prioritize your health** and choose a method that is not overly demanding.

Methods to Prevent Rebound

Even if you achieve your target weight through dieting, if you relax and return to your previous eating habits and exercise routine, you will almost certainly rebound. It is crucial to view dieting not as an **”end” but as a “transition to a new healthy lifestyle.”**

• Calorie setting for maintenance phase: After achieving your goal, return your calorie intake to the target calories for the maintenance phase (close to your TDEE). Instead of eating as you did before all at once, gradually increase calories and adjust as your body gets used to it.
• Establishing healthy eating habits: Maintain the sense of balanced eating and appropriate portion sizes that you developed during dieting. It’s okay to enjoy favorite foods occasionally, but be careful not to let it become a habit.
• Continuing exercise habits: Continue the exercise habits you practiced during dieting, or change the content to something you can enjoy and sustain. Exercise is essential not only for weight maintenance but also for overall health.
• Regular weight checks: While you don’t need to weigh yourself every day, checking your weight regularly, such as once or twice a week, and taking action early if you notice fluctuations is important.
• Concept of a cheat day: Setting a planned day once a week to eat favorite foods can be effective for stress relief and motivation. However, this is meant to be planned and is not a day to eat without limits.
• Flexible approach: It is natural for weight to fluctuate temporarily during travel or events. Instead of getting discouraged, it’s important to quickly return to your original healthy habits. Don’t aim for perfection; be flexible.

About Weight Maintenance After Dieting

Weight maintenance can feel more difficult than weight loss for some people. This is because when transitioning from a lower calorie intake that the body has become accustomed to, back to the calorie amount needed for maintenance, appetite may increase, and it becomes easier to revert to previous habits.

The key to success is having a **long-term perspective**. Don’t be satisfied with achieving a temporary goal; aim to establish a new healthy lifestyle as part of your life. Continuing efforts such as finding creative ways to prepare meals, viewing exercise as an enjoyable activity, and ensuring sufficient sleep will prevent rebound and help maintain a healthy weight for a long time.

Regularly checking your weight and physical condition, and consulting professionals (such as a registered dietitian or trainer) when needed, is also effective for long-term weight maintenance.

Frequently Asked Questions About Weight Loss

What is the difference between medical treatment, herbal medicine, and supplements?

Related to dieting, there are various approaches said to be helpful for weight management and physical improvement. These can be broadly categorized into “treatment” and “guidance” based on medical evidence, “Eastern medical approaches (like herbal medicine)” based on traditional concepts, and “supplements and health foods” aimed at nutrient replenishment and fatigue recovery.

• Medical Approach: Based on diagnosis and guidance from professionals such as doctors, registered dietitians, and exercise specialists, dietary therapy and exercise therapy are implemented according to the individual’s body type, health status, and goals. Obesity treatment drugs may also be prescribed if necessary. This views obesity as a disease and aims for fundamental improvement.
• Herbal Medicine (Kampo): Based on Eastern medical philosophy, it aims to promote metabolism, regulate appetite, and improve body type by balancing the whole body. It prioritizes working on the body’s constitution itself rather than immediate effects. Always consult a specialized doctor or pharmacist for prescription.
• Supplements and Health Foods: These are products expected to supplement specific nutrients, support body fat burning with certain components, or help achieve a feeling of fullness. However, these are merely nutritional supplements and **are not a substitute for diet and exercise**. Also, their effects vary individually, and there is a risk of health problems from excessive intake.

The basis of dieting is always **”calorie balance management,” “nutritionally balanced meals,” and “moderate exercise.”** Supplements etc. can only serve a supplementary role after these basics are in place. Do not have excessive expectations, and it is important to use verified safe products in appropriate amounts.

Can I take it twice a day?

Let’s consider this question in the context of specific products like diet supplements or meal replacement drinks. Many diet-related products have a **recommended daily intake or frequency**.

Conclusion: It is extremely important to follow the dosage and frequency (“once a day” or “twice a day”) specified on the product label.

This is because even if you consume more than the recommended amount, **you cannot expect the effects to double**. Instead, excessive intake increases risks such as:

• Health problems: Depending on the ingredients, excessive intake can cause side effects such as digestive issues (nausea, diarrhea, etc.), headache, palpitations, or put a burden on the liver and kidneys. Especially vitamins, minerals, and certain herbal components can be harmful in excess.
• Increased cost: You will simply consume the product unnecessarily, increasing the financial burden.

Products are designed to be effective at the specified dosage and frequency. Even if you take more, the amount that can be absorbed and utilized by the body is limited, and the excess will either be excreted or simply put a strain on your body.

If you feel that “the recommended amount isn’t working,” consider **reviewing your diet method itself or consulting a professional**, rather than increasing the dosage.

What are the causes of not losing weight even when trying?

Considering this question related to dieting, it becomes “What are the causes of not losing weight even when practicing XX (a specific diet method)?” This is a very frustrating situation for those trying to lose weight.

If you are not seeing results despite following a specific diet method, several reasons might be at play:

• Not in a negative calorie balance: This is the most fundamental reason. Even if you think you are reducing your food intake, you might be snacking unconsciously, not accounting for calories from drinks, or your meal portions, fat, or sugar intake are higher than you realize. **Keeping a food diary and tracking your actual calorie intake** is effective.
• Decreased basal metabolic rate: With extreme dietary restrictions or focusing only on aerobic exercise without strength training, muscle mass can decrease, lowering your basal metabolic rate. This reduces calorie expenditure, making it harder to lose weight. **Incorporating strength training to maintain or increase muscle mass** is important.
• Body has adapted (plateau): If you continue the same diet and exercise routine, your body can adapt, potentially reducing calorie expenditure or slowing down fat burning. **Changing your diet content or calories, or varying the type and intensity of exercise** to provide new stimulation to your body can help break through a plateau.
• Lack of sleep or stress: As mentioned earlier, these can disrupt hormone balance, leading to increased appetite, decreased metabolism, and fat accumulation. **Sufficient sleep and stress management** are also essential for dieting success.
• Body type or underlying condition: There’s a possibility that a medical condition, such as an underactive thyroid, is causing your metabolism to slow down. Your genetic predisposition might also make it harder to lose weight. **Getting a health checkup or consulting a doctor** is also important.
• Duration is too short, goals are too high: It takes time to see results from dieting. You might be expecting dramatic changes in a short period or setting unrealistic goals. **Adopt a long-term perspective and set realistic goals.**

If you feel you are not seeing results, instead of blindly changing methods, it’s important to first **review your current eating habits and exercise routine, and analyze the potential causes**. Seek professional advice if necessary.

Does XX (a specific diet method) strain the heart?

Considering this question related to dieting, it becomes “Does XX (a specific diet method) put a strain on the body?” Healthy diet methods do not put a significant strain on the body, but **incorrect methods or methods that do not suit an individual’s health condition** can potentially strain the body, including the heart.

• Excessive dietary restriction: Extreme calorie deficiency can lead to malnutrition and adversely affect the function of the entire body, including the heart. It can cause arrhythmias or significantly reduce physical strength.
• Extreme deficiency of specific nutrients: For example, deficiencies in protein or essential fatty acids can not only lead to muscle loss but also affect cardiovascular health.
• Unreasonable strenuous exercise: If someone who is not used to exercising suddenly engages in intense exercise that significantly raises their heart rate, it can put a large strain on the heart. This is particularly dangerous for individuals with a history of high blood pressure or heart disease. **Before starting exercise, always consult a doctor and gradually begin with an intensity level that matches your physical fitness.**
• Rapid weight loss: Studies report that losing weight too quickly in a short period can put a significant strain on the body and increase the risk of gallstones, arrhythmias, and kidney dysfunction.

Healthy dieting is expected to improve cardiovascular health and reduce the risk of lifestyle-related diseases. However, this is when combining **nutritionally balanced meals and moderate exercise** without overexertion. Be fully aware that unreasonable dieting that ignores your health condition can cause serious damage to your body, including your heart.

Can I expect muscle-building effects?

This question can be considered in relation to the importance of “muscle” in dieting. In healthy dieting, **maintaining or increasing muscle mass is very important, and muscle-building effects can be expected with the right methods**.

The benefits of maintaining or increasing muscle mass while dieting are as follows:

• Improved basal metabolic rate: Muscle consumes more calories than fat. Increased muscle mass improves basal metabolic rate, allowing you to burn more calories even at rest, making it easier to lose weight and harder to gain weight.
• Improved body shape: Gaining muscle tones the body and creates a healthier, more contoured appearance. You can achieve not just weight loss, but also a beautiful physique.
• Increased physical strength: Daily activities become easier, and you feel less tired. You can also exercise more effectively during dieting if you have better physical strength.

To expect muscle-building effects while dieting, the following points are important:

• Strength training: This is the most direct and effective method for increasing muscle mass. As explained in “Effects and Types of Strength Training” above, training the whole body in a balanced way 2-3 times per week is recommended.
• Sufficient protein intake: Muscle is made of protein. Muscle breakdown is prone to occur during dieting, so it is necessary to consciously consume protein. Aim for **around 1.2-1.7g per kg of body weight** as a guideline, getting protein from sources like meat, fish, eggs, soy products, and dairy products in a balanced way.
• Appropriate calorie intake: With extreme under-calorie intake, the body may break down muscle to compensate for energy deficiency. To lose weight while gaining muscle, it is important to **maintain a moderate under-calorie state while ensuring adequate nutrition, especially after exercise.**
• Rest: Muscle is damaged by training and repairs and grows during rest. Ensuring sufficient sleep and rest days between training sessions is essential for muscle building.

Healthy dieting is not just about losing weight, but also about improving body composition and building a healthy body while gaining muscle. With proper exercise and nutrition management, you can expect muscle-building effects alongside weight loss.

Summary: How to Choose Your Diet Method and Key Points for Success

In this article, we discussed “Diet Methods,” covering the basic concepts, various specific approaches, and key points and precautions for success.

The basis of dieting is to create an **”under-calorie state where calorie intake is lower than calorie expenditure.”** However, simply eating less is not enough. **Balancing nutrition, maintaining a healthy diet, and incorporating moderate exercise** are essential for preventing rebound and creating a healthy and beautiful body.

As introduced, there are various approaches, including dietary methods, exercise-based methods, and reviewing daily lifestyle habits. Each has its advantages and disadvantages, and the timing of effects and ease of sustainability vary.

The most important thing is to find a method that suits your body type, lifestyle, and personality, and that you can continue without undue hardship. Instead of jumping on temporary trends, aim for a long-term perspective and strive to establish healthy lifestyle habits.

If you are unsure which method to choose, have health concerns, or find dieting alone difficult, we strongly recommend consulting a professional such as a doctor, registered dietitian, or exercise specialist. Professional knowledge and support will be a powerful ally in guiding your diet to success.

Dieting is not something that changes instantly like magic. The accumulation of small daily efforts will surely lead to great results. Don’t be impatient; approach healthy dieting at your own pace. We are rooting for you!

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Disclaimer: This article is for general information purposes only and is not medical advice. Decisions regarding specific health conditions or treatments should always be made in consultation with a qualified healthcare professional. We assume no responsibility for any damages that may arise from the information contained in this article.