Types of Weight Loss Diet Plans
Paleo Diet
The Paleo diet mostly focuses on eating whole foods, lean protein, fruits, vegetables, nuts, and seeds whereas this diet does not allow eating grains, dairy, legumes, added sugar, and salt. The diet claims that we should eat the same foods that our hunter-gatherer Paleolithic ancestors used to eat.
Benefits
The diet has several health benefits and apart from that this is great for weight management. Since the diet focuses only on eating nutritious and natural foods, this automatically lowers the consumption of carbs and calories. Thus this helps to lose weight. Further, this diet is great for people with blood pressure, blood sugar problems, and cholesterol issues.
The Downside
This diet has a few downsides too. Since the diet eliminates the consumption of nutrient-dense foods like grains, legumes, and dairy products you may miss the consumption of vitamins and minerals. Also low carb consumption can lead you to the risk of energy deficiency and many other health issues.
The Atkins Diet
The Atkins diet is a low carb diet which is popular across the world for around decades. Many parts of this diet resemble the Keto diet. The diet is divided into four phases. The diet starts with consumption of 20g carbs for 2 weeks and gradually increases the healthy carb consumption as the phases continue. Unlike Keto diet this allows the consumption of carbs more as the diet progresses.
Benefits
Since the diet is low in carb hence it effectively sends you in ketosis during its first phase. This is effective for fast weight loss. Also due to low consumption of carbs during the first phase this diet is appropriate for those who have high insulin or diabetes, cholesterol and blood sugar level.
The Downside
The high protein, low carb diet could lead you to hyperuricemia and hypercalcuria. Since the diet makes you consume more protein hence the diet is not appropriate for those who have kidney disease.
Keto Diet
Few believe that this diet is the new version of the Atkin diet, however unlike the Atkin diet, Keto diet restricts the consumption of carbs during the entire diet period. This sends your body into ketosis. The diet emphasizes on consumption of more fat and protein for fuel by limiting the carbs to 5-10% of your daily meal.
Benefits
Since the diet is a low carb diet, the diet is more effective than a low-fat, calorie-restricted diet. With the low consumption of carbs the diet lowers the consumption of calorie which is great for weight loss. The diet is great for those who are suffering from hypertension, type 2 diabetes, overweight and obesity.
The Downside
Not appropriate for those who have type 1 diabetes. You may suffer from keto flu at the initial stage of this diet program as for the first time the body starts burning fat instead of burning carbs for fuel. The Keto flu/Keto diet side effects include diarrhea and constipation, bad breath, mood swings, fatigue, vomiting, dizziness and headaches.
The Dukan Diet
This is a low carb and high protein diet for weight loss. There are four phases in this diet – attack, cruise, consolidation, and stabilization. The duration of each phase depends on the amount of weight loss you want to do. The diet is great for those who love eating meat. The Dukan diet emphasizes eating unlimited protein. During its last phase the diet focuses on the maintenance part. During this phase the diet allows eating of non-starchy vegetables, some carbs and fat. Gradually this lowers down the consumption of pure protein (Once in a week). This type of diet for weight loss is effective and healthy.
Benefit
The diet keeps your tummy full which automatically cuts down unnecessary snacking and calorie intake. This helps in losing weight easily.
The Downside
The Dukan diet can create nutritional deficiency which may create problems for those who have kidney issues and heart disease. The diet is also not good for those who have diabetes. The diet restricts the calorie consumption which can cause you significant muscle loss.
Low Carb Diet
This diet includes many diets including Keto and Atkins diet. This low-carb diet is typically about limiting the carb consumption at around 50-57g daily. This diet is best for those who love to eat animal-based products, less sweet or refined carbohydrates. This allows the person to eat meat, eggs, dairy products, and lots of green vegetables. This diet plan for healthy weight loss offers a quick result. Just like Keto diet this diet plan forces the body to utilize fat instead of carbs for fuel. The body starts using fatty acids and ketones to run the brain and body functions. This makes the body to lose weight easily.
Benefits
This is a great weight loss diet which gives a quick result. Due to the low carbohydrate consumption the diet is great for overweight and obese individuals. The diet automatically reduces the calorie intake by reducing the appetite. By reducing your appetite this diet makes you feel less hungry which in turn reduces the calorie consumption. This helps in quick weight loss.
Further, this diet reduces the risk of diabetes and metabolic syndrome also. The low-carb diet reduces the risk of heart disease, blood sugar levels, cholesterol levels, blood pressure and insulin levels as well.
The Downside
These types of weight loss diet plans suit most of the people however few may suffer. Also a past review observed that the low carb diets offer moderate level weight loss however a further research is required to understand their effects.
The diet may result in nutritional deficiencies, hence the diet is not good for children, pregnant or lactating women.
Mediterranean Diet
This is the best diet which allows you to follow the traditional way of eating. The diet follows the traditional eating habits and pattern of Mediterranean countries. Mediterranean regions have a pattern of eating more greens, nuts, and olive oils; the meat and dairy products consumption are limited. The Mediterranean diet offers a long term effect towards weight loss. Also the diet is easy to follow on a long term basis.
Benefits
Since the diet restricts the consumption of desserts, refined oils, and processed meat, this automatically limits the calorie intake and reduces saturated fat which is great for fast weight loss. A study shows the diet is an effective alternative to the low-fat diets. The diet is also great for those who are suffering from heart diseases, type 2 diabetes and Alzheimer’s disease.
The Downside
People with kidney disease or electrolyte imbalances should stay away from this diet.
The HCG Diet
There are different types of weight loss diet plans but this diet program is one of the best diet plans for fast weight loss. The HCG dieting can make you lose weight at around 0.45–1 kg per day. The Human chorionic gonadotropin, or HCG is a hormone which gets produced by the body while a woman gets pregnant. Sometimes doctors prescribe this for fertility issues however, in recent times this hormone has gained its popularity for weight loss. The HCG supplement boosts the metabolism which helps in fast weight loss. The diet is divided into 3 phases where the 1st phase consists of consumption of HCG supplement. In the 2nd phase you start restricting your calorie intake at 500 calories per day. In the 3rd phase you start increasing food intake by stopping HCG consumption gradually.
Benefits
The HCG diet offers a fast weight loss opportunity.
The Downside
The diet is risky and has a lack of scientific evidence. In fact, the U.S. Food and Drug Administration has announced this drug as illegal in the USA. Due to its severe calorie restriction the diet can lead you to nutritional deficiency which can cause you fatigue, blood clots, hormone imbalances.
Vegan Diet
The Vegan diet is great for weight loss. This restricts the consumption of animal products like meat, dairy, eggs, and animal-derived products. This low-fat and high fiber diet can make you feel full which reduces the calorie intake. The diet is not only good in reducing body weight but also helps in heart diseases and diabetes.
Benefits
This diet has many benefits. The diet primarily focuses on the reduction of daily calorie intake which makes you lose weight easily. This plant based diet is also great for heart disease, type 2 diabetes, premature death and Alzheimer’s disease.
The Downside
As the diet does not allow animal product consumption this can create nutrition deficiency in the body. By restricting the animal product consumption this eliminates vitamin B12, vitamin D, iodine, calcium, zinc, iron and omega-3 fatty acids from the foods.
Intermittent Fasting
Intermittent Fasting is a diet plan where no foods are restricted from eating rather this restricts the time frame of eating. This means this controls when you eat and puts you in fasting by following its different methods. The diet plan for easy weight loss is great in its effectiveness. This may put you in fasting for a number of hours to 24 hours. So, by skipping breakfast or 1/2 meals the dieting leads you to calorie restriction which helps you in weight loss. Also the diet increases the metabolic rate which also makes you lose weight fast. There are many types of Intermittent Fasting however two of them are most popular. These are 16:8 and 5:2 diets.
The 16:8 diet includes fasting every day for 16 hours which means you can eat only in between the rest of the 8 hours.
5:2 diet means you have to fast for 2 days and you can eat for 5 days.
Benefits
Fasting makes you lose weight easily hence the diet has a great and fast weight loss benefit. Intermittent Fasting is safe and can reduce 3–8% weight over a period of 3–24 weeks without even causing any muscle loss. Further, people with cholesterol, blood triglycerides and blood sugar can follow this diet plan to enjoy its benefits.
The Downside
Fasting does not suit everyone. Although this is a healthy way to reduce weight, but this may cause problems for people who have eating disorders, blood sugar, pregnant women, breastfeeding moms, children, sports persons. Overeating during your one meal can be a factor of discomfort in this diet plan.
Weight Watchers Diet
Weight Watchers Diet is a process of taking personal assessment depending on different lifestyle factors for a consistent weight loss. This is one of the best types of weight loss diet plans which give you a long lasting result. The Weight Watchers tell you about the food choice and the portion of food to eat depending upon your weight, height, and sex. The diet plan is 9 times more effective in losing 10% more body weight compared to other weight loss diets. This tracks your calorie intake and controls the proportion which helps you to lose weight.
Benefits
The diet is very easy to follow and gives a long lasting result in weight loss.
The Downside
You get an app or website to track everything you eat, drink and the calorie you consume. However, the diet is costly and requires membership.
Final Thought:
Weight loss is a factor of fitness and a healthy weight loss is a real need as this gives you a long lasting result. All these types of dieting for weight loss are healthy and scientifically proven. As we discussed here, there are many different types of weight loss diet plans, you just need to choose one according to your fitness desire, your body type and weight loss requirement.
If you are already consuming any prescribed medicine then it is better to consult with your doctor before entering into any of these above mentioned diet plans. Further, even if you are fit it is advised to talk to your nutritionist/dietitian/fitness coach before entering into any weight loss diet plan. This would help you to choose the right plan for your healthy weight loss journey.
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