Want to lose weight? Irrespective of your fitness goals, to lose or gain weight, it is essential to follow a proper diet. From gym-goers to those who practice mild workouts everyone needs to follow a diet plan to stay healthy and fit. There are different types of diet for weight loss out there.
Some diets are more focused towards losing weight, while some restrict your calories, carbs, or fat intake. But which one should you follow? To make your search easier, we’ve put together 9 of the most popular diets for weight loss. Let’s start by understanding everything about a proper diet.
What Is Diet & Nutrition?
In definition, diet refers to the food and drinks consumed by a person on a daily basis. It’s also the mental and physical circumstances connected to eating. And Nutrition involves more than just eating a “good meal” – it is about nourishment to the human body. It also involves relationships with family, friends, nature, our bodies, our community, and the world.
The body’s nutrition and nourishment are totally dependants on each individual, so whether you choose to eat healthy (or unhealthy) it can have a great impact on your health and fitness. Here are the different types of diet that can help you lose weight!
7 Different Types Of Diet To Lose Weight :
1. The Vegan Diet :
Veganism is more of a way of living than a diet. Vegans do not eat anything that is animal-based, including eggs, dairy, honey, whey, casein, and some forms of vitamin D3. A Vegan does not usually adopt veganism just for health reasons, but also for ethical, environmental, and compassionate reasons.
How It Works :
A vegan diet is very effective for those people who want to lose weight. You don’t need to count on your calories, because it is high in fiber and low in fat which makes you feel fuller for a longer time.
An 18-week study showed that people on a vegan diet lost 4.2 kgs (9.3 pounds) more than those on a controlled diet. Weight loss on a vegan diet is primarily associated with reduced calorie intake.
This type of diet reduces the risk of,
- Heart disease
- Type 2 diabetes
- Premature death
- Alzheimer’s disease
- Cancer. (Source)
Vegan diets completely eliminate animal foods. So they are low in several nutrients which only comes from animal foods, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.
2. Low Carb Diet :
Among all the different types of diet, probably one of the best for losing fat is the Low carb diet. Low-carb diets have been very popular for decades now. There are many types of low-carb diets, but all involve limiting your daily carb intake to 20–150 grams. The primary aim of this diet is to force your body to use stored fats for fuel instead of using carbs as a main source of energy.
How It Works :
When you intake low amount of carbs, your body tends to release fatty acids into your blood and which are transported to your liver. In the liver, some of them are turned into ketones. Then your body uses fatty acids and ketones in the absence of carbs as its primary energy source.
Several studies prove that low-carb diets among different types of diet are extremely beneficial for weight loss, especially in the case of overweight and obesity.
When it comes to different types of diet, low-carb diets reduce your appetite and make you feel less hungry which leads to an automatic reduction in calorie intake. Low-carb diets may also benefit major disease risk factors,
- Blood triglycerides
- Blood sugar levels
- Cholesterol levels
- Insulin levels
- Blood pressure
Low-carb diets are not meant for everyone. Some feel great while others feel miserable. Some people may experience an increase in “bad” LDL cholesterol. In extremely rare cases, very low-carb diets can cause a serious condition called ketoacidosis. (Source)
Although, low-carb diets are safe for the majority of people.
3. The Dukan Diet :
The Dukan Diet is a high-protein and low-carb diet that is split into four phases – two weight loss phases and two maintenance phases. It was created by a French general practitioner, Dr. Pierre Dukan, who specializes in weight management. Each and every phase has its own dietary pattern. How long you stay in each phase depends on how much weight you need to lose to reach your “actual” weight.
Weight loss phases are primarily based on eating huge amounts of high-protein foods and mandatory oatmeals. The remaining 2 phases involve eating non-starchy vegetables followed by some good carbs and fat. Later on, there will be fewer pure protein days to maintain your new weight.
Apart from losing weight, there are no benefits to the Dukan diet.
Due to having very less quality research available on the Dukan diet, we have less information about the downsides to this particular diet. Fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss in your body. The loss of muscle mass also causes your body to conserve energy, making it very easy to regain weight after losing it. (Source)
4. The Ultra-Low-Fat Diet :
An ultra-low-fat or very-low-fat diet allows your body to consume no more than 10% of calories from fat. That’s why among different types of diet, this is another good one. It also tends to be very low in protein and very high in carbs, with about 10% and 80% of daily calories, respectively.
This diet is mostly plant-based and has a limited intake of animal products, such as eggs, meat, and full-fat dairy. Therefore, it’s normally very high in carbs around 80% of calories and low in protein at 10% of calories.
This diet has proven to be very successful for weight loss among obese individuals. In one study, obese individuals lost an average of 63 kg(140 pounds) on an ultra-low-fat diet
Studies reveal that ultra-low-fat diets can reduce several risk factors,
- Heart disease
- Including high blood pressure
- High cholesterol
Surprisingly, high-carb and low-fat diet can also lead to significant improvements in type 2 diabetes in your body.
This ultra-low-fat diet may cause long-term problems, as fat plays important roles in your body. These include helping build hormones and cell membranes, as well as helping your body absorb fat-soluble essential vitamins. A few studies suggest that this diet is ineffective for weight loss in the long term. (Source)
5. The Atkins Diet :
The Atkins diet is mainly a low-carb diet, recommended for weight loss. This diet claim that you can lose weight while eating as much protein and fat as you want, as long as you avoid foods content with high carbs.
The reason why low-carb diets are so effective for weight loss is that they reduce your appetite and helps you to eat fewer calories without having to think about it.
The Atkins diet is split into 4 different phases – induction, balancing, fine-tuning and maintenance. This low carb diet is especially successful in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity.
Studies suggest that the Atkins diet may reduce many risk factors including,
- Blood triglycerides
- Blood sugar
- Blood pressure. (Source)
Like other low-carb diets, the Atkins diet is also safe and healthy for most people but may cause problems in rare cases.
6. The Zone Diet :
Among different types of diet the Zone diet is a low-glycemic-load diet that limits your carbs to 40% of daily calories and protein and fat to 30% each. The zone diet recommends eating only carbs with a low glycemic index (GI: It’s an estimation of how much your blood glucose levels increase due to the consumption of food). This diet was initially developed to reduce diet-induced inflammation, cause weight loss, and reduce your risk of chronic diseases.
The Zone Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of fat, namely monounsaturated fat, such as olive oil, avocado, or almonds.
It also limits high-GI carbs, like rice, potatoes, and bananas
The biggest benefit of this diet is a reduction in risk factors for heart disease, such as reduced cholesterol and triglycerides.
A study on The zone diet suggests that it may improve,
- Blood sugar control
- Reduce waist circumference
- Lower chronic inflammation in overweight people with type 2 diabetes. (Source)
One of the few drawbacks of the zone diet is that it limits the consumption of some healthy carb sources, like bananas and potatoes.
7. The HCG Diet :
The HCG(human chorionic gonadotropin, is a hormone present at high levels in early pregnancy) diet is an extreme diet meant to cause very fast weight loss of up to 0.45–1 kg(1-2 pounds) per day. It claims that it boosts metabolism and fat loss without inducing hunger.
This diet is split into three phases,
1. In the first phase, you begin to take HCG supplements.
2. In the second phase, you follow an ultra-low-calorie diet of only 500 calories per day, along with HCG supplements, pellets, injections, or sprays. This weight loss phase is prescribed for not more than 3–6 weeks at a time. (Source)
3. In the third phase, you stop taking HCG supplements and slowly increase your food intake.
Apart from weight loss, there are no documented benefits of the HCG diet.
like other ultra-low-calorie diets, the HCG diet may cause muscle loss, which results in a reduced ability to burn calories.
*The FDA(Food and Drug Administration) disapproves of this diet, labeling it as dangerous, illegal, and fraudulent.
Other Popular Diets To Lose Weight :
Ketogenic Diet :
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being used for other uses, such as losing weight. It involves upping fat intake while reducing carbohydrate intake. However, It sounds contrary to common sense, but it allows your body to burn fat as a fuel, rather than carbohydrates.
Healthy fats, such as coconuts, avocados, Brazil nuts, seeds, oily fish, and olive oil are liberally used to the diet to maintain an overall emphasis on fat.
The diet breaks down the stored fat deposits for fuel and creates substances called ketones through a process called ketosis. It has risks including ketoacidosis for people with type 1 diabetes. (Source)
Raw Food Diet :
The raw food diet involves consuming foods and drinks that are not processed, and are ideally organic and plant-based. Most of the Raw foodists believe that at least three-quarters of a person’s food intake should be of uncooked food.
A major number of raw foodists are actually vegans and do not eat or drink anything that is animal-based. There are 4 types of raw foodists: raw vegetarians, raw vegans, raw omnivores, and raw carnivores. (Source)
Mediterranean Diet :
This Mediterranean diet is primarily based on the eating habits of southern European countries(Crete, Greece, and southern Italy, nowadays, Spain, southern France, and Portugal are also included), with an emphasis on plant foods, olive oil, poultry, fish, beans, and grains.
Up to 1/3rd of the Mediterranean diet consists of fat, with saturated fats not exceeding 8 percent of calorie intake. This diet is the most extensively studied diet to date, with reliable research supporting its use for improving a person’s quality of life and lowering the risk of any disease. (Source)
What Are The Smart Ways To Lose Weight Other Than Diets?
Apart from following different types of diet, it’s equally important to follow a few lifestyle changes that can help you lose weight. These changes will not only help you to lose weight but also lead you to live a healthy lifestyle.
1. Increase Your Daily Activity :
The first one and probably the best one to lose body fat. By daily activity, we mean walking, running, some kind of exercise, yoga, etc. To create a calorie deficit that will help you lose weight, it’s very important to increase your daily activity.
Related Post: 10 Yoga Asanas & Their Benefits For Working People
We would recommend finding an activity that you enjoy, whether it be a sport or working out at the gym. If you don’t get time to exercise formally at least try to increase your number of steps you take every day.
It’s the simplest way to burn more calories and get fit. Aim for a goal of 10,000 steps per day.
2. Practice Mindful Eating :
It’s important to focus on your meals and pay attention to the feelings of hunger and fullness. In today’s busy life most people eat on the run or consume meals while they’re distracted. Eating slowly can also help to lose weight by increasing feelings of fullness and decreasing hunger. Try to avoid eating in front of the television or while surfing the web.
3. Make Healthy Eating Habit :
Today following a healthy eating habit is a challenge. Once you become used to it habit you wouldn’t return to an unhealthy food habit again. So, set goals ahead of time and stick to them. This will help you maintain your plan, even when you are feeling tempted to make an unhealthy food choice, like when you’re socializing with family or friends.
Always remind yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food choices anytime.
These are all the different types of diet that one can follow to lose weight. We hope this article inspires you to follow a strict diet in order to lose weight and get fit and healthy.
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