Diet Plans
If diet is wrong medicine is of no use. If diet is correct medicine is of no need !
Which diet pattern should be followed ?
The word “diet” is a very broad term with several definitions with the most basic one being the kinds of food that a person habitually eats. It may also refer to a special course of food to which a person restricts themselves, either to lose weight or for medical reasons. Going by the latter definition, there are many types of diets out there to choose from which fulfill different nutrition based requirements. Which diet pattern should be followed? is a question which can only be answered after assessing one’s body type or metabolic rate. No particular diet is best for everyone, so what works for you may or may not work for someone else. This article will help you understand whether dietary practices are just in vogue or is there an actual science behind it. Some of the most popular diets or diet pattern are:
This emphasize on a balanced diet rich in fruits, vegetables, whole grains, and low-fat dairy foods. It recommends reducing sodium intake, sweets (in drinks and foods) and red meat. It limits saturated and trans saturated fat, while increasing the intake of potassium, magnesium, protein, fiber and nutrients thought to help control blood pressure. The dash diet was developed by the U.S. based National Heart, Lung, and Blood Institute to cure and prevent hypertension and is a simple guide to smart eating
The ketogenic diet, commonly known as the KETO diet, is the idea of transitioning your body from burning fat for fuel instead of carbohydrates. The keto diet is a low-carb, high-fat diet that consists of about 75% fat, 20% protein, and 5% net carbs. The body produces two substances when carbohydrate intake is high: Glucose and Insulin. Hence, apart from fat loss it also helps in controlling Type-2 diabetes. The keto diet includes intake of fats in the form of oil, butter and ghee, meat, dairy and green vegetables. However, some food items Beans, grains, lentils, sugars, starchy vegetables, processes sugars and alcohol should be avoided while following a keto diet.
Paleo Diet: The word “Paleo” is derived from “Paleothic era” i.e. the stone age. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering and limits the consumption of foods emerged after the end of stone age, which are legumes, grains, milk products or any forms of processed food items. |
The blood type diet is based on your blood group. If your blood type is A, you should eat vegetarian foods, if it is type O, you should eat mostly meat and not eat grains, and if it is type B, you can eat many types of food, such as dairy, which you cannot eat for type A and O. |
The Merriam-Webstser dictionary described the Mediterranean diet as a diet typical of many Mediterranean countries (such as Italy and Spain) that consists mainly of cereals, grains, vegetables, beans, fruits, and nuts along with moderate amounts of fish, cheese, olive oil, and wine and little red meat. This type of diet is highly recommended by doctors and modern clinical nutritionists to the people suffering from Diabetes, Hypertension and Cardiovascular diseases. |
Vegan diet or Veganism is the strictest form of vegetarianism which excludes all animal products including meat, dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3. Although veganism is a known method to lose weight, many people follow a vegan diet throughout their lives because of ethical and environmental reasons. Plant based diets help in reducing risk of Cardiac arrest, Cancer, Alzheimer’s disease and even Diabetes. However, since vegan diets eliminate animal foods completely, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids
Intermittent fasting cycles your body between periods of fasting and eating. Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an eating pattern than a diet. The most popular ways to do intermittent fasting are the 16/8 method, the eat-stop-eat method, the 5 : 2 diet and the Warrior Diet. |
This kind of diet includes intake of food items that are high volume and low calorie, like salads, soups, whole fruits, whole grains, vegetables, lean meat, poultry, seafood, and dairy. It is advised to limit low-volume, calorie-dense foods like chocolate, nuts, and cheese. Dry snacks such as cookies, chips, pop-corns and empty-calorie sweetened beverages should also be avoided. The Volumetrics Diet plan is an enjoyable, flexible approach to healthy eating. Apart from maintaining a healthy weight, it also helps in reducing the risk of type-2 diabetes, constipation and metabolic syndrome. |
Monotrophic diet commonly called Mono diet is a type of fad diet that involves eating only type one food item which could be only fruits, eggs, meat or vegetables. Mono diet is suitable for morbidly obese people but it is not advisable to everyone since it may lead to malnutrition, slower metabolism and muscle loss. |
Crash Diets is a diet intended to help a person lose a large amount of weight in a short period of time typically by reducing the amount of food consumed to minimal levels. It involves limiting the calories intake between 800-1000 cal. per day. A crash diet helps in quick weight reductions and the results are visible in a shorter span of time as compared to other forms of diet but it is bad for your health in the long run. Crash diets are unsustainable since along with calories it also cuts down the intake of vital minerals and nutrients. Hence, along with fat loss, it also causes loss of muscle mass. There is also a very high chance of regaining weight which is mostly fat.