Kinds of Diets
Dieting is not as easy as people think. It is more difficult when you have chosen an inappropriate kind of diet. You can have a solution to your weight gain, but it can be managed through the use of a proper diet. Different types of diets can help you to drop off weight. But, the selection of a proper diet may reduce unwanted fats from your body. Weight-loss diets are many nowadays because of their demands among users. Some of the most popular and beneficial diets have been wholly discussed in this article to maintain weight.
Best Diets For Weight Loss
Here are some of the best weight-loss diets that can function variously with their benefits and drawbacks.
The Vegan Diet
This diet involves the usage of plant-based foods and eliminates animal products. The Vegan Diet focuses on excluding animal products in the diet. The concept of this diet is to avoid the animal’s exploitation and stop cruelty on them. It resists using animal foods to protect them from being harmed. While staying in this diet, you have to eliminate the meat, eggs, dairy, and all the animal-derived foods like whey, casein, honey, gelatin, vitamin D3 forms, and albumin.
The Vegan Diet Weight loss Benefits
A vegan diet helps to reduce weight as proven with the studies. It is because you have to eat natural foods that are more health-boosting. You can lose weight with this diet as you have to eat lower calories. It offers very low fat and high fiber support to keep you feel fuller. Various studies found that a Vegan diet helps to reduce lower body weight and body mass index (BMI) effectively. The functioning depends upon the management of calorie intake in this diet. However, it has additional benefits for other health issues such as type 2 diabetes, premature deaths, and risk of heart disease. It may support to decrease the risk of Alzheimer’s disease and cancer.
- Drawbacks of The Vegan Diet
- Elimination of animal foods
- Decrease nutrients consumption, such as vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.
The Dukan Diet
It is a high-protein and low-carb diet plan for weight loss. Dukan Diet has four phases to function regarding weight loss. It includes two weight loss phases and two maintenance phases that work accordingly. The stay on these phases depends upon your weight loss needs. All these phases have different diet pattern that you have to follow according to that phase requirement.
Attack Phase
This phase prolongs from 1-7 days. You have to eat unlimited lean protein and 1.5 tablespoons of oat bran in a day.
Cruise Phase
It is the most extended phase in this diet that lasts from 1-12 months. The food intake may vary each day. You have to eat lean protein one day with two tablespoons of oat bran. On the next day, you have to eat non-starchy veggies with same two tablespoon oat brans.
Consolidation Phase
In this phase, you can eat unlimited lean protein and veggies along with some carbs and fats. It is followed by one day of lean protein in a week. The number of oat brans increased to 2.5 tablespoons in a day. The 1st and 2nd stage gives you maximum weight loss results; that is why, in this stage, you can have a variation in food intake.
Stabilization Phase
At this phase, you can keep a balance in your food intake and look keenly on your weight loss. If you are getting the desired outcomes along with stable weight loss, then, you can loosen the guidelines. However, take three tablespoons of oat brans in a day in this phase.
Dukan Diet Benefits for Weight loss
Dukan diet is a beneficial diet that has a variety of food elements to offer you in weight loss. That is why it is more useful for weight loss than other diets. A study showed that using this diet may help you to lose many pounds within a few weeks. This diet includes high protein amount with low carbs support which is pretty much beneficial for weight loss. Moreover, it boosts your metabolic rate, suppresses appetite by producing ghrelin, and secrete other hunger management hormones in the body.
Drawbacks of Dukan diet
- Limits the carbs and fats
- Calorie restriction diet
- Can lead to muscle loss
Low-Carb Diets
The Low-carbohydrate diet basically limits your carbs intake. You have to restrict carbohydrate consumption while staying in this diet. All the foods that are high in carbs are not included in this diet. You have to eat a higher amount of fat and protein along with low-carb foods. This diet is famous for weight loss for many years. You have to take 20-150 g of carbs in a day when you are on a low-carb diet. It works by forcing your body to use stored fats of the body to get fuel for your body. You unwanted, stored fats become beneficial, and eventually, you get weight loss and energy production at the same time. Decreased amount of carbs transfer the fats to liver which transform them into ketones. These ketones can be used as a primary source of energy.
Benefits of Low-Carb Diets for Weight loss
Low-Carb Diets are really supportive of weight loss as they restrict carbs. Studies revealed that Low-Carb Diets is much beneficial for weight loss in overweight and obese people. You can get rid of stubborn belly fat with this diet. You have to get into ketosis that is a high fat-burning state triggered with a low carb diet. Various researches proved that ketosis burns more fats than any other weight loss process without causing damage.
Additionally, it has helped to manage your appetite, keep you feel fuller, and natural help you to manage calorie intake. This diet can reduce the risks of CVD, type 2 diabetes, and maintain insulin levels. It is the safest and effective diet plan for weight loss as compared to other diets.
Drawbacks of Low-Carb Diets
- Not for everyone
- Can cause different issues in users
- Develop nondiabetic ketoacidosis
The Paleo Diet
It is known as the Paleolithic diet that also called a Paleo diet. Its other names include the caveman diet or stone-age diet. This diet influenced by the foods that are used in the Paleolithic era. It consists of some plant-based foods or animal products that added recently in this diet. You have to eat whole grains, fruits, lean protein, seeds, nuts, and vegetables. This diet focus on the foods that are used by ancestors in ancient times. Its theory eliminates Western foods such as dairy, sugar, grains, and processed foods. There are a few kinds that include cheese, butter, potatoes and sweet potatoes in the category of tubers.
Benefits for Weight loss
This is a fundamental kind of diet that include simple foods and avoid processed foods that are so common nowadays. It has been proven with the studies that the Paleo diet can help in weight loss and decrease the waist size. In this diet, people eat a lower amount of carbs, more amount of proteins, and calorie intake is reduced. Thus it gives you a balanced diet option to maintain weight and reduce extra pounds. Moreover, it gives you benefits for other health issues such as heart disease, cholesterol, blood pressure, blood sugar, blood triglycerides and many others.
Drawbacks of Paleo Diet
You have to exclude a few foods:
- Whole grains
- Legumes
- Dairy
Bottom Line
All these diets designed to help people drop their unwanted fats. They are the ways to overcome weight loss issue with simple foods. It is not the last way to burn your fats and lose weight. Moreover, every person has a different physique, and diverse body needs that also matters in terms of dieting. So, not all of these are good or bad for your weight loss. Try to choose the one which is more suitable and beneficial for your weight loss. Make sure you go with the diet which you can tie up for the long term and improve health.
