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The professors of healthy eating affirm that diet is the most important factor in leading a healthy life. While other activities like working out are also important, we can’t help but agree. The emotion around fitness is high and people are including healthier foods in their diets all over the world. We presume that’s why you’re here too.
Some want to lose weight while others want to gain some. However, most just want to stay healthy. The list of diets is overwhelming but there is no harm in trying a couple before you adopt one. Most popular diets can be modified as per your needs with suggestions and recommendations from your physician or a nutritionist.
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Cardiologist Dr. Robert C. Atkins created the diet in the 60s. The Atkins Diet is based on reducing the carbohydrate intake to ensure that the body burns the extra fat instead of the energy produced by consuming carbs. Several studies over the years have suggested that there’s a possibility that the Atkins Diet benefits people suffering from epilepsy, Gastroesophageal Reflux Disease (GERD), headaches, acne, Polycystic Ovary Syndrome (PCOS), cancer, heart disease, narcolepsy, and dementia. The four phases of the Atkins diet work best when you exercise to keep your weight in check. It has received some criticism since it does not restrict protein and high-fat food intake. However, modern modifications are taking them into account. Consult a nutritionist regarding its possible risks before you adopt it.
The Ketogenic diet has been used for many years to treat epilepsy. The diet focuses on increasing fat intake while reducing carb intake. Like the Atkins diet, it enables the body to burn extra fat instead of the consumed carbs. It includes sources of healthy fats like coconut, oily fish, seeds, avocados, Brazil nuts, etc. It leads to the Ketosis process that breaks down fat deposits to create ketones. The Ketogenic diet is not recommendable for type-1 diabetics even though it may be beneficial for weight loss, metabolic health, and body composition that help in diabetes management. The protein intake is limited to 15-25% in this diet.
The Paleo Diet is relatively new but a fad nonetheless. It is based on foods that were available to our ancestors – Neanderthals from the Paleolithic era. Logically, all processed foods, bread, sugar, dairy, grains, legumes, etc. that were not available before the agriculture was adopted are off-limits in this diet. Paleo diet encourages individuals to make 35-45% of the diet from non-starchy vegetables. It is one of the least criticized diets that are followed by a large section of the people. Still, some criticism is based around the adaptive digestive system of our ancestors. It is also considered that they consumed grains.
Veganism can be classified as a philosophy before it can be called a diet. The vegan diet prohibits all animal-based products like milk, meat, honey, eggs, etc. The Vegan diet is not only adopted for health reasons but ethical, compassionate, and environmental reasons. Modern farming methods, according to vegans, are a major cause of our polluted environment and unsustainability. It is widely believed that the vegan diet benefits the environment since it focuses on plant-based foods, which reduce wastage, animal suffrage, and improves physical and mental health. There are several types of vegan diets to choose from to suit your specific needs. The benefits of Vegan Diet include weight loss (naturally), improved heart health, and blood sugar.
The Mediterranean Diet stems from the natural eating habits of the natives of Southern Italy, Crete, and Greece – Southern Europe. The Mediterranean Diet is based on plant foods, nuts, seeds, grains, olive, and fresh fruits are dessert. These foods are the main sources of dietary fats. It depends on yogurt and cheese as main dairy foods. It allows moderate amounts of fish & poultry, small amounts of red meat, eggs (up to 4 per week) and moderate amounts of wine. A third of the Mediterranean diet is made up of fats; the intake should contain no more than 8% of saturated fats. This diet has been subject to the most number of studies to date and offers the most accurate research-backed results.
Ever heard of having 5 small meals in a day instead of 3 big meals? This is a part of the Zone Diet, which keeps you full for longer. It is a low-carb diet, which follows a specific amount of carb and protein intake in a day. You can determine the portions with the thickness of your palms; one third the thickness of your palm – protein and two-thirds fruits and vegetables with some fats. The Zone Diet benefits are best reaped when you exercise regularly and take vitamins and omega supplements. The diet is supposed to put you in a “zone” where the intake reduces diet-induced inflammation that leads to aging, sickness, and weight gain. High-sugar foods that include certain fruits and vegetables, soft drinks, processed foods, and coffee & tea are not allowed in this diet.
In this list of diets, the Weight Watcher’s aims at maintaining weight through a balanced mix of exercise, support, and diet. Jean Nidtech, who feared she would put on weight after working hard, created a network of people wanting to watch their weight in the 1960s. Currently, there are several networks where you can look for support and get support on the same. Based on their age, height, sex, and weight-loss goals, the dieters are given a set of points. The dieters must not exceed their points even though no foods are restricted to reach their goals.
There are several others in the list of diets like the Raw Food Diet, South Beach Diet, and the Vegetarian Diet that are quite famous. Consult your nutritionist before you start following one.