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6 most common diets
“You are what you eat” the age anecdote, now has a new connotation. Saying one should eat a balanced diet is misleading, as every body is different and has different requirements. Every man should know his dietary needs; this being the only way to healthy body and healthy life. There are many types of diet that a person can follow to achieve and maintain the desired weight where as the most common types are discussed here.
Atkins is a low carbohydrate diet usually recommended for weight loss. It works by restricting some carbohydrates in the diet while you can enjoy the meat and fat as you like. Carbohydrates provide fuel to your body when your diet doesn’t contain enough carbs; stored fat is utilized to produce energy.
Atkins diet has been proven to be useful for weight loss; it works in 4-phase process; starting from Induction Phase which involves limiting the carbs in the diet. Other three phases revolve around re-introducing carbs. These phases are usually monitored by a diet expert.
Recommendations: Atkins Diet is focused on carbohydrate-restriction, but nutritionally right choices of protein and fat should be consumed throughout the diet.
Recent studies have shown the effects of processed food on the health of the consumers; processing destroys all the beneficial biochemicals present in food. In the last decade, because of deteriorating health, people have switched to healthier, more natural versions of foods.
Paleo diet is based on the similar idea, but it demands the consumption of only natural foods, referred to the food of cavemen. Some liberal Paleo diets might allow consumption of some cheese types and butter.
Some studies revealed, Paleo dieters automatically consumed fewer carbs and more meat. Their daily caloric consumption was also reduced.
Ketogenic is a low-carbohydrate, moderate proteins, and high-fat diet. Unlike Atkins, the ketogenic diet has no phases and easier to follow. The purpose of this diet is to evoke the process of ketosis in the body.
The body uses stored fat to produce energy when dietary intake of carbs isn’t sufficient. Ketosis is the breakdown of fat molecules into fuel molecules called ketones. On a ketogenic diet, your body switches its fuel supply to run on fat instead of glucose. Insulin levels become extremely low, and there is a drastic increase in body fat burning. This diet is used to lose belly fat which is otherwise most hard to lose.
It is a high-protein diet. Dukan diet compromises of four steps, initial two for weight loss and later two for weight maintenance.
The first week of diet only compromises of lean protein along with 1.5 tablespoons of oat bran daily for Step-1, depending on the desired weight you want to achieve.
In Step-2, non-starchy foods are added to the diet. Meals are designed to switch between pure-meat and meat-plus-veggies.
Step-3 is a transitioning phase from a strict food to more flexible diet. Dieters are encouraged to eat whole-grain foods, cheese, and fruits in limited quantities along with meat and veggies.
Step-4 is a less structured phase; food should be consumed from all food groups. One meat-day should be maintained every week.
Related: ENERGY DRINKS AND HEALTH ISSUES
This diet is restricted to plants and plant-based foods. This diet can be a lifestyle for some religious groups or an option for the people who choose to cut animal and animal-based products from their diet due to ethical or health reasons.
Veganism is a strict version of vegetarianism, as most of the vegetarian diets allow the consumption of dairy, eggs, gelatin, whey, and honey but vegans restrict all animal related products from their diet.
Vegan diet proves helpful in losing weight; this may be explained by the consumption of more fiber-rich foods such as vegetables, grains, and fruits. Fiber also helps in the regulation of bad fats in the body.
DASH diet stands for Dietary Approach to Stop Hypertension, is the list of guidelines to prevent or treat high blood pressure and cholesterol. This guide was designed by National Heart Association, National Lungs Institute and Blood Institute of America. The diet serves the purpose of body weight regulation.
Emphasize on the reduction of sodium and fat intake along with adding more nutrient rich foods in the diet especially calcium, potassium, and magnesium. These minerals help to lower blood pressure. Intake of fiber is increased as it helps to lower cholesterol. Alcohol and smoking are also restricted as both are known to damage heart health.
When choosing a diet always keep in mind your preferences and lifestyle. There is no best diet, invest your time in planning your diet. Study dos and don’ts of healthy eating. Stick to your plan and things will roll-out in your favor eventually.