There are many diets that focus on weight loss, weight gain, appetite change, restricted calories, reducing cholesterol, carbs, and fats. It can be really hard to decide which diet works best as every individual will have different results.
Diet plans are designed by fixed proportions and types of food and drink to be taken in order to achieve specific targets.
The Ketogenic Diet
The Ketogenic Diet has gained popularity since people started to achieve their targeted weight with the help of following a defined and proportional eating plan. The diet focuses on increasing fat intake whereas reducing carbohydrates from the diet to a minimum. This ultimately helps the body achieve ketosis and burns fats instead of carbohydrates for energy. Ketogenic Diet Works on ketosis to achieve healthy weight loss.
Foods – The ketogenic diet allows all healthy fats including avocado, coconuts, olive oil, oily fish, seeds, and Brazil nuts.
Benefits – The body is switched into ketosis to achieve healthy fat burn. This diet has shown positive results for diabetes management, reducing risk of cardiovascular disease, metabolic health, improved good cholesterol, PCOS management, acne, cancer, Alzheimer’s disease, and weight loss.
Risks – The ketogenic diet can also pose some risks including abdominal pain, flushed skin, dry mouth, nausea, increased urination, and shortness of breath.
The Atkins Diet
The Atkins diet is popular as it focuses on controlling the insulin levels by restricting carbohydrates in the diet. High intake of carbohydrates disrupts the insulin levels in the blood which then causes further problems. Moreover, increased insulin levels signal the body to utilize carbohydrates instead of fats for energy. Therefore, Atkins diet followers avoid carbohydrates as much as possible as they include proteins and fats in their diet plan.
Foods – The Atkins diet works on ketosis which makes it possible to burn fats instead of carbs for weight loss. Fish, meat, eggs, nuts, seeds, coconut oil, avocado oil and low carb vegetables are ideal foods to include in the Atkins Diet plan. Whereas the foods to avoid include cakes, candies, wheat, rice, lentils, beans, chickpeas.
Benefits – Dieters can lose weight by following the Atkins Diet. They can eat as much protein and fats as they want. The diet maintains weight loss and overall health as it lays the groundwork for preventing diseases. This diet is good for diabetics as it lowers the blood glucose and insulin levels naturally. It may also remove the need of taking medications as the body will self sufficiently maintain blood sugar levels.
Risks – People starting with the Atkins Diet may experience some side effects including headaches, fatigue, dizziness, weakness, and constipation.
The Zone Diet
The Zone diet focuses on balancing nutrition in the diet plan by including 40% carbohydrates, 30% proteins, and 30% fats. The diet encourages intake of healthy fats and unrefined carbohydrates to control insulin levels in the body.
Foods – Low density carbohydrates, dietary fats, and mean protein is the basis of zone diet which keeps the insulin levels in a zone. Only natural carbohydrates should be included from fruits and vegetables to avoid any blood sugar peaks.
Benefits – The Zone diet aims to reduce inflammation and control insulin levels for overall good health. It also slows the aging process and helps you achieve healthier weight.
Risks – The diet may deprive your body of essential fiber intake. The zone diet has been questioned as it restricts many healthy fruits and vegetables which are essential for overall health maintenance.
The Mediterranean Diet
The Mediterranean diet is mainly for countries touching the Mediterranean sea. These countries include Crete, Italy, and Greece. However, Spain, France, and Portugal are also included nowadays regardless of not being in the region. The nutritional habits are focused as there is an emphasis on plant foods.
Foods – Fresh fruits, beans, nuts, seeds, cheese, yogurts, and whole grains. The diet can also include eggs, poultry, and red meat in moderate amounts.
Benefits – The Mediterranean diet has been studied extensively for improving quality of life. It is a reliable diet which decreases the risk of diseases. The diet is low in saturated fats and sugars and high in fiber, minerals, and vitamins.
Risks – Moderation is still advised as the Mediterranean diet contains fats.
The Flexitarian Diet
Flexitarian diet is for people who do not want to give up on meat. The dietician designed the diet for people on plant based foods so they may eat meat occasionally. It encourages dieters to try new and alternative meat options. There are groups of foods including new meat, fruits and vegetables, whole grains, dairy, sugar, and spices. New meat can include tofu, peas, lentils, seeds, nuts, beans, and eggs.
Benefits – The diet is flexible and will provide you with a variety of foods to reap their benefits.
The Vegetarian Diet
The majority of vegetarians exclude animal based foods from their diet.
Foods – Some vegans follow a strictly vegetarian diet excluding eggs, meat and fish while others eat fish and eggs. Vegetarians have to make wise food choices so as to fulfil their daily nutritional requirement.
Benefits – Vegetarians have longer life expectancy as their risk of diseases is low. They also have lower body weight and healthy cholesterol levels.
Risks – Vegetarians may lack nutrients such as iron, calcium, protein, Vitamin D, Vitamin B12, and zinc. Alternative sources should be chosen to overcome any deficiencies. Vegans may still be having excessive calories if they are fond of snacking.
The Weight Watchers Diet
Weight watchers is a support network for people to focuses on weight loss. A homemaker started the company back in 1960’s for dieters from the around the world to join. There is a lot of information available for dieters online if they are not able to attend meetings physically.
The Raw Food Diet
The Raw food diet focuses on foods that are raw, plant based, and organic. Raw food diet is more about uncooked foods and people who follow the diet are mostly vegetarians.
The Paleo Diet
The Paleo diet focuses on foods that are ancestors used to eat so as to avoid processed and refined food intake.
Foods – This diet emphasizes on whole foods, fruits, vegetables, proteins, seeds, and nuts. The diet strictly prohibits processed foods, sugar, grains, and dairy as such foods are linked to increased risk of diseases.
Benefits – The Paleo Diet is effective for weight loss, controlling blood sugar levels, maintaining triglycerides, and reducing the risk of heart disease.
Risks – The diet excludes dairy, legumes, and whole grains which are nutritious for health. This may deprive the body of many health benefits and a balanced intake of foods.
The Dukan Diet
The Dukan diet focuses on high protein intake and low carbohydrate intake. The diet consists of four phases including weight loss and maintenance phases. the first two phases involves unlimited protein intake and also oat bran for losing weight. The other two phases include fats and carbs for weight maintenance. The Dukan diet is only known for weight loss benefits.
Risks – The Dukan diet loses weight rapidly which can also cause significant muscle loss. This may also cause fast weight gain later.
All diet plans have various benefits and people choose what is most suitable and convenient for them. Healthy eating is what should be focused when you are on a diet as balance is the key to lead a quality life.