Trimming Down: Exploring the Top Different Types of Diets for Losing Weight
Updated: May 9, 2023
Written By Dr Anumiita Pathakk
Edited & Presented By Foodogma
Content
Overview | Intermittent Fasting | Mediterranean Diet | Atkins Diet | Ketogenic Diet | Paleo Diet | Dash Diet | Vegan Diet | Highbrow Diets | About Dr Anumiita Pathakk
In the last three years, there has been a marked insurrection surge in the field of nutrition. Surprisingly coronavirus has influenced people’s health, people are paying more attention on their health beyond their taste buds, mostly to maintain their immunity. Every
second person is discussing about immunity, social medias are flooded with health information and immunity boosters. All most, all nutrition products are well labelled with the health and immunity nuances. Not only products, latest Nutrition trends offer a bewildering array of possibilities to maintain health to combat illnesses and for better health. The most popular diet trends of 2023 will be:
Does Intermittent Fasting Works
Intermittent Fasting is good for health or bad ?
Intermittent fasting is eating and fasting, switching between two polarities followed by cyclical energy frame. intermittent fasting can vary as per your need and fasting windows. It can be 8 hours,16 hours,12 hours, fasting for two days, alternate day fasting, weekly 24 hours fast. Intermittent fasting is very beneficial for weight loss, it lowers the incidence of type 2 diabetes by reducing insulin stimulating cellular repair and promoting heart health. People with any health conditions like diabetes, acid peptic disease, hypoglycaemia should always consult professional before attempting these diets. Always take nutrients dense and good combinations of foods during your eating windows.
The warrior diet was invented by orihofmekler a fitness expert. It is planned in eating small frequent meals of fruits and vegetables in a day time and one big meal in dinner. The warrior diet was the first diet of intermittent fasting diet choices are quite similar to paleo diet.
Spontaneous meal skipping is also a form of intermittent fasting. Some people eat food and they start skipping meals on their spontaneous choice.
Intermittent fasting is a very good for weight loss if you really want to switch your diet to intermittent fasting then diet quality must be very good. Avoid all processed foods and your food must be nutrient dense.
Skipping meal is good for beginners. It involves skipping meals occasionally. People skip meals according to their hunger pangs and when they don’t require energy.
For some its quite natural than other intermittent fasting methods.
Intermittent fasting diets may not be suitable for everyone. there is no single plan that will work for everyone. person may get best result if they try all types of intermittent fasting.
Starting Intermittent Fasting
Is intermittent fasting good for your health?
Intermittent fasting may create negative calorie balance leading to weight loss.
Your cholesterol might also improve after intermittent fasting when consuming a healthy diet during your non-fasting periods reduces blood pressure, lowers blood lipid and cholesterol levels. Stabilises blood glucose levels decreasing inflammatory factors such as C-reactive proteins and cytokines in blood.
Intermittent fasting does not work with the same ceases like who have high calorie needs and if you are at risk for an eating disorder. Major drawback of intermittent fasting is it may increase the stress hormone, cortisol which tend to more food cravings. Overeating at your eating window and binge eating are side effects of intermittent fasting. You may experience low energies and nutrient deficiencies sometimes.
Foods Of Mediterranean Diet
Mediterranean Diet :
The Mediterranean diet is focuses on European, Greece, southern Italy, and Portugal. India is also not untouched now with this healthy diet.
Mediterranean diet focuses on plant foods, fresh fruits, beans, nuts, whole grains healthy fats and dairy foods moderate amounts of fish and poultry.
This diet has been proven to help with depression, weight loss and controlling blood sugars. The Mediterranean diet recommends the use of oil as much as possible in salad dressings, grains, and herbs.
Review Of Atkins Diet
Atkins Diet :
Atkins diet is very low carbohydrate diet for weight loss.
Focuses on low carbs diet for weight loss to reduce your appetite. Atkins diet focuses on controlling the levels of insulin. If people consume large amount of simple carbohydrates their insulin shoot up and fall rapidly. Raised insulin levels trigger the body to store energy from the food.
What's Low Carb Diet
The Atkins diet is divided into four phases. It starts with a very low carbohydrate during which you eat 20 grams of carbs daily. Other phases involve reintroducing carbohydrates gradually. The Atkins diet is split into 4 different phases:
Induction phase: Under 20 grams of carbs per day for 2 weeks. Eat high-fat, high-protein, with very low carbohydrates like leafy greens. This kick-starts the weight loss.
Balancing Slowly add more nuts, low-carb vegetables and small amounts of fruits
Fine-tuning When you’re very close to your goal weight, add more carbs to your diet until weight loss slows down.
Maintenance on this phase you can eat as many healthy carbs as your body can tolerate without regaining weight.
Study have shown that Atkins diet is very helpful for weight loss especially for losing visceral fat.
Foods avoided in Atkins diet: sugar, simple grains, trans fats, vegetables and fruits rich in carbohydrates like banana, apple, orange, pears. These are added only in induction phase.
Foods allowed: meats, fatty fish, eggs, low carb vegetables like kale, spinach and broccoli, Nuts, oilseeds and healthy fats.
Atkins Diet advantages and disadvantages
Advantages of Atkins diet: excellent for weight reduction, reduces risk of cardiovascular diseases, makes body better resistant to insulin.
Disadvantages of Atkins diet: if followed for long term can develop many nutritional deficiencies, osteoporosis and kidney disease. During initial stage it may cause muscular cramps, headaches and giddiness due to withdrawal of caffeine.
Is Ketogenic Diet Dangerous
Ketogenic Diet:
Ketogenic diets are being used for an Alzheimer’s, epilepsy, cancer and obesity in the last 100 years. In twenties fitness freaks are using it for weight loss majorly.
Low in carbohydrate and high in fat, a ketogenic diet might sound like a new idea, but in fact it was invented by our ancestors.
What Is In A Ketogenic Diet
Ketosis is when the body burns ketones derived from fats instead of carbohydrates. Using fat as the main fuel is called ketosis
Our ancestors ate very little amount of carbohydrates in the form of sugars. They just had fruits, roots, tubers, dates and wild honey occasionally for sugar.
We all switched on to keto diet in the winter, When the body switches to using fat as its main form of energy, ketones are created, mainly in the liver.
In twenties fitness freaks are using it for weight loss also.Ketogenic diet is going to be the hero of all the diet trends in 2023 too followed by all the successive years twenties.
The purpose of ketogenic diet is to keep the body in ketosis state. It is a high fat moderate protein and very low carbohydrate diet. keto diet drastically reduces carbohydrates and replaces with them fat. In keto healthy fats as avocados, oil seeds, dry fruits and olive oil are added. Keto diet causes break down of fat deposits for fuel and causes ketosis. Ketogenic diet gives instant results in weight loss but in the present context keto diets are not very much advisable as most fruits are considered limited due to high carbohydrates content. Keto diets are not always advisable as restriction of many food groups can be fatal for immunity and strength. Keto diet is not advisable for type 1 diabetes patients it may result in coma. Always consult you dietician for keto diets. keto diet always gives best results if you supplement it with exercises.
How Does Ketogenic Diet Works
Is ketogenic diet harmful or helpful?
Ketogenic diet is an ‘anti-inflammatory’ way of eating. Because of less carbohydrates intake. When we take simple carbohydrate our blood sugar increases and this creates some level of inflammation in the body. Ketogenic diets eliminate this inflammation.low sugar in blood reduces the risk of metabolic syndrome and diseases associated with anti-inflammation. Ketosis allows us to feel less hungry on their counter part of carbohydrates, which can have the opposite effect. Helps in weight loss.
Support memory – research is showing the benefit of ketogenic diets in symptomatic relief from Alzheimer’s and ketosis may have disease-modifying activity through a number of different mechanisms. Increased mental focus can be gained from the diet as ketosis provides a steady flow of ketones to the brain which avoids large spikes in blood sugar levels. The brain’s preferred fuel source is glucose, however, in cognitive decline the brain may struggle to use glucose; this has a dual consequence – the brain is starved of the fuel it needs to function well and glucose levels in the brain remain high which can cause damage to brain cells. Improves sleep, immunity, anxiety, mood swings and overall wellbeing.
Cons of keto diet:
Giving up carbohydrates in the form of fibres grains, beans, fruits and high fibre vegetables) can cause nutrient deficiencies and constipation. Short-term cons include fatigue, headache, brain fog and upset stomach, this is called “keto flu.” Long-term health cons include kidney stones, osteoporosis and liver disease.
Paleo Diet Is
The paleo diet claims that eating of raw foods and very less processed foods. It is exactly the same diet what our ancestors used to eat during Palo ethictime.in paleo diets Raw meats, raw fruits and vegetables with good quality of fats are added.
Paleo diet is healthy diet but less workable because of less digestibility and it has its own pros and cons.
It encourages plenty of vegetables intake and restricted processed foods. These diets are naturally low in sugar and calories. Disadvantages of these diets are its not budget friendly being deficient in fibres. complete restriction of simple sugars may cause fogginess and mental confusion. Everybody can not maintain over a long time.it is time consuming.
Dash Diet Guideline
Dash Diet:
As the name depicts, the DASH (Dietary Approaches to Stop Hypertension) diet was developed in an attempt to lower dangerous levels of blood pressure in the population without the medication. It was proven to be effective for pre hypertensive patients. DASH diet not only helps people with hypertension, but also serves to control strokes, heart disease, cancer, diabetes, and kidney stones.
The Dash Diet Meal Plans
Dietary modifications of dash diets for Indian:
eat 6-8 servings of grains Millets or pseudo cereals a day. So, you may choose from chapati, fermented foods, cereal, and rice. preferably whole grains are added instead of refined grains as they have more nutrient-rich contents and fibre value.
An intake of four to five servings of fresh and organic vegetables like broccoli, carrots, tomatoes, and green leafy vegetables is best when you are on the dash diet. You can eat up to 4-5 servings of fruits as in this diet. Dairy products, like milk/yoghurt/cheese are allowed, but in limited amount to a total of 2-3 servings a day.
You may have as many as six courses of lean meat, poultry, or fish, as long as the portion size does not exceed one meal. Nuts, seeds, and legumes are allowed four to five times per week. fats and oils intake are limited only to 2-3 servings per day. Choose healthy fats over unhealthy trans fats.
If you wish, you can still eat jaggery sweets and dates while following the dash diet. Simply include less than five servings of sweets in a week into your eating plan.
While primarily invented for hypertensive vulnerable groups, the dash diet is a healthy eating plan that promotes the consumption of whole foods and the reduction of sugar and unhealthy fats in your intake. Naturally, it helps maintain of weight.
The dash diet has been planned and functions as a natural counter to hypertension.
The dash diet also improves your bone strength. It can help prevent osteoporosis and maintain your overall bone strength. This is because of the increased calcium intake recommended in diet.
The dash diet is very good for the uric acid in your body, especially if you happen to suffer from hyperuricemia or gout.
The dash diet prevents metabolic disorder. For this you required to balance your diet
and tend to eat more complex carbohydrates than simple sugars in this diet. Naturally, the bad cholesterol in your body goes down.
The high intake of fruits and vegetables in the dash diet is also related to a lowers the risk of cancer.
What Is In A Vegan Diet
Veganism is more of a philosophy of life. vegans do not include these foods out of health reasons instead ethical and cultural reasons.
In a vegan diet animal product including eggs, milk and milk products and honey are not added. vegans do not include these foods out of health reasons instead ethical and culture reasons. Best effect of vegan diet is it reduces cholesterol and saturated fat, studies have shown that those who practice a vegan diet minimize their overall risk of coronary heart disease, obesity, and high blood pressure. To fulfil protein and vitamin B12 requirement vegan diet must be well supplemented with good quality of proteins and vitamin B12.
Some Highbrow Diets :
Mind Diet :
Mind diet is a combination of Mediterranean and dash diet. Mind diet is less restrictive than keto diet. This is a plan-based diet and completely restricted processed food and sodium intakes. It includes mostly fruits, legumes, millets and good fats.
In 2022 intuitive eating trend will be popular. The concept of intuitive eating is dieters rejects the diet mentally. With intuitive eating, people are encouraged to make balance with their food and body, not necessarily depending on kilo calories. It means tapping into your body’s intuitive ability to tell what your body needs. Whole idea of intuitive diet is feeling satisfied.
Covid brought us on the chase of stronger immune system through diet and immune boosters. WHO guidelines to boost immunity diet has included protein consumption, doubled the intake of vegetables and fruits.
Raw food Diet :
As name is itself explanatory for the raw food diet. Raw food involves consuming foods that are raw and organic. There are four types of raw food dieters: raw vegetarians, raw vegans, raw omnivores and raw carnivores.
The zone diet :
The zone diet promotes the consumption of high quality carbohydrates and fats. Carbohydrates, protein and fat will be proportionate 40:30:30 in each meal, just to control your insulin levels. All simple carbohydrates and bad fats are eliminated in zone diet.
Summary:
Actually, no diet is for only one person, we all are on switching on sometime on intermittent fasting, on keto diet and sometime on vegan. All these diets are way of life though each diet has its own pros and cons. For better health always adopt balanced diet and balanced lifestyle. No diet can give you long-lasting health. So opt your diet wisely and eat your food guilt free.
About Dr Anumiita Pathakk
Yogic diet by Dr Anumiita Pathakk is the coinage of a unconventional, gold medalist and a passionate nutritionist whose motto is to bring health in everyone 's life. It’s an EcoSystem designed to ensure you feel happy when you wake up in the morning every day. They will help you build healthy habits by making customised Meal Plans & Food Recipes for your specific body requirement. Feel free to take her guidance by contacting her at the below link.
Linkedin | Contact Number : +91 1242381181,+91 8130137001 | Work Location : House 181 sec -39 Huda, Near Medanta Hospital Gurugram - 122003
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References
Schend, James. “15 Foods That Boost the Immune System.” Healthline, 2019, www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system.
“The Skinny on 7 Diet Trends.” Www.rush.edu, www.rush.edu/news/skinny-7-diet-trends.
“The Vegan Diet.” Nhs.uk, 3 Sept. 2018, www.nhs.uk/live-well/eat-well/the-vegan-diet/#:~:text=A%20vegan%20diet%20contains%20only.
Trimming Down Then You Must Know Top Different Types of Diets for Losing Weight. Find Out Does Intermittent Fasting Works. Is Ketogenic Diet Dangerous ? Checkout Foods Of Mediterranean Diet. Do You Know What's Low Carb Diet ? Find Out Dash Diet Guideline. Checkout Review Of Atkins Diet At Foodogma Blog https://www.foodogma.com/healthy-food-tip