Most Popular Diets Plans Explained Under 4 Minutes!
Picking a popular diet to follow is based on two key points: a diet that suits your lifestyle and the one that moves you to your ideal weight. To simplify your decision, we’ve covered the 6 most popular diets that are suitable for different goals.
Keto Diet – Quick Weight Loss
According to a Harvard study, the ketogenic diet produces beneficial metabolic changes in the short-term. Keto diet stands for Ketogenic diet as it promotes the release of ketones in our body.
Here’s the calorie calculation derived from this logic: In a standard 2000 calories/day diet, 70-80% should be fat, 5-10% carbohydrates, and 10-20% proteins.
Pros of Keto Diet
- Increases the good cholesterol (HDL cholesterol ) and reduces triglycerides
- The restriction of many food groups may lead to weight loss due to reduction in carbs
- Being low-carb in nature, a few researches consider the Keto diet to be good for Type-2 diabetes patients
Cons of Keto Diet
- Extreme restriction of carbohydrates may result in fatigue, low mood, irritability, constipation, headaches, and brain fog.
- Increased risk of kidney stones and higher blood levels of uric acid
- Keto diet may result in nutrition deficiencies because of its overemphasis on fats
Intermittent Fasting 16/8 – Eat As You Like!
Intermittent fasting is an eating pattern that switches between periods of fasting and eating. It restricts the time window within which you can eat but places no restrictions on the food you want to eat. 16/8 is a popular way of intermittent fasting where you fast for 16 hours and eat during an 8-hour period.
Pros of Intermittent Fasting 16/8
- Supports weight loss and regulates blood sugars: improving glucose control
- Linked with boosting brain function
- No restricted foods, so you focus on when you eat rather than what you eat
Cons of Intermittent Fasting 16/8
- There is not much emphasis on nutritious food. So, it may lead to nutrition deficiencies if you don’t add healthy foods to your diet.
- Can lead to overeating during the time allotted for eating
- The fasting period might lead to intense hunger and irritability
Paleo – Ideal For Hunger Management
Paleo is short for ‘Paleolithic’ — the era of food hunters and gatherers. This diet is quite challenging because you’re not permitted to consume milk-related and whole grain-related foods. Typically, paleo diets restrict these foods: processed foods, artificial sweeteners, grains, beans, cheese, milk, peanuts, soy foods, and refined sugars.
Pros of Paleo Diet
- According to Mayo Clinic, Paleo diet is great for hunger management
- Cutting off carbohydrate-rich foods results in improved glucose tolerance
- Better blood pressure control is possible
Cons of Paleo Diet
- Fiber deficiency due to not consuming adequate whole foods like rice and wheat
- Lack of calcium may impact bone health
- Can be expensive because of the limited range of products
Mediterranean Diet – Lifestyle friendly
Mediterranean is a lifestyle diet rather than a weight-loss one. It’s based on the diet of countries like Italy and Greece. In this diet, the emphasis is on eating more vegetables and fruits, moderation of seafood, and limiting of red meat.
Pros of Mediterranean Diet
- Since Mediterranean diet is a lifestyle diet, it reduces risk of heart disease and premature death
- Mediterranean diet may regulate blood sugar levels for those who are going through the type 2 diabetes
- The Mediterranean diet encourages eating plenty of antioxidant-rich foods, giving your skin a pretty glow
Cons of Mediterranean Diet
- Reduction in calcium and vitamin D may be witnessed
- Cooking fresh food is time-consuming
- Mediterranean diet is not specifically designed for weight loss
Low Fat Diet – Lowers Risk of Heart Disease
When it comes to a low fat diet, there are plenty of variations. A low-fat diet restricts you from consuming the bad fats found in sugary processed foods such as pasta and baked goodies.
Pros of Low Fat Diet
- Low fat diet is rich in protein that makes you feel full for longer
- Increased protein consumption promotes muscle growth
- Prevents various diseases attributed to high fat and cholesterol such as heart disease and stroke
Cons of Low Fat Diet
- Weight loss is not sustainable in case proper eating habits are not learned well.
- Fat is important for retaining vitamins in our body. Lack of fat may result in nutritional deficiencies.
- A very low-fat diet can cause mineral deficiencies due to the lack of minerals like zinc
Low Carb Diet – Budget Friendly!
A low-carb diet means you eat fewer carbohydrates and a higher proportion of fat. This diet may seem similar to the Keto diet because of its focus on fats. But, the key difference between the two diets is – not all low carb diets result in forming ketones.
In a low-carb diet you should eat: Meat, sea food, eggs, natural fats, and vegetables growing above ground. Avoid sugar and starchy foods like white bread and rice.
Pros of Low Carb Diet
- Short-term control of blood sugar levels for type 2 diabetes patients
- The diet is divided into 4 clear phases of weight loss: Induction, Balancing, Maintenance, and Life-time Maintenance which is suitable for people needing a structured plan
- Lowers blood pressure while promoting heart and circulatory system health
Cons of Low Carb Diet
- A low-carb diet might lead to a lower fibre intake which can increase the risk of constipation
- Weight loss may not be sustainable in the initial weeks because reducing carbohydrate intake makes you lose the ‘water weight’ (The extra weight stored in your body which causes puffiness.)
- Low carb diets might increase your fat consumption over standard levels that may lead to an increase in bad cholesterol.
The Bottom Line
Choose a diet based on your goals (fast or gradual weight management) and lifestyle (cooking or on-the-go eating).
It’s recommended to catch up with an accountable friend in an online weight loss community. Preferably, someone with the same diet goals plans you’re aiming for. And yes, don’t spend a lot of time deciding which diet is best for you. Give it an initial analysis, pick one, go ahead and try it.