‘Follow the intuitive guide if various diet routines & experience the joy of healthy outcomes’
‘Dieting is the only game where you win when you lose’- Karl Lagerfeld
It does not matter how slowly you go, as long as you don’t stop. Everyone nowadays is struggling with their body shape, body weight and needs a solution for the same. People say the groundwork of all happiness is health and health can be maintained by a good diet and exercise. Food is an important part of a balanced diet. There are many diets available out there, some are for reducing appetite while some are for restricting carbs, calories, etc. So don’t get confused! Here we bring 8 most popular diet plans that will give you a clear idea about dieting patterns & health outcomes:
- Paleo Diet
- Vegan Diet
- Intermittent Fasting Diet
- Keto Diet
- Liquid Diet
- Diabetic Diet
- Calorie Controlled Diet
- Protein Diet
1. Paleo Diet
This diet pattern claims that you should eat the same foods that your hunter-gatherer ancestors ate before agriculture developed. This diet aims at reducing sugar intake. This diet works by emphasizing whole foods, lean protein, vegetables, fruits, nuts, and seeds, while discouraging processed foods, sugar, dairy, and grains. The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides, and blood pressure. The disadvantage of the Paleo diet is that it eliminates whole grains, legumes, dairy that are nutritious and gives you healthy outcome.
Include: Whole foods, lean proteins, fruits, vegetables and nuts. However, can be flexible according to your requirements. So in some flexible cases, dairy products such as cheese and butter and tubers such as potatoes are allowed.
2. Vegan Diet
Veganism is the strictest form of vegetarianism. The vegan diet restricts all animal products for ethical, environmental, or health reasons. In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3. As the vegan diet is low fat and high fiber content, you may not feel hungry for long and hence it helps to reduce some weight but not much effective in weight loss as compared to other diets. This diet is linked to lower body weight and body mass index compared to other diets. Plant-based diets are linked to a reduced risk of heart disease, type- 2 diabetes, and premature death. Vegan diets aims at low calorie intake. The disadvantage of this diet is it eliminates all the animal foods, and also they may be less in nutrients including vitamins, omega fatty acids etc.
3. Intermittent Fasting Diet
Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. Common intermittent fasting methods involve daily 16-hour fasts or fasting for 24 hours, twice per week.
These are the most popular methods:
- The 16/8 method: Also called the Lean gains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
- Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
- The 5:2 diet: With this method you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
4. Keto Diet
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease. It involves drastically reducing carbohydrate intake and replacing it with fat.
5. Liquid Diet
A clear liquid diet consists of clear liquids — such as water, broth and plain gelatin that are easily digested and leave no undigested residue in your intestinal tract. Clear liquids and foods may be colored so long as you are able to see through them. Foods can be considered liquid if they partly or completely melt to liquid at room temperature. You can’t eat solid food while on a clear liquid diet.
A clear liquid diet helps maintain adequate hydration, provides some important electrolytes, such as sodium and potassium, and gives some energy at a time when a full diet isn’t possible or recommended. Because a clear liquid diet can’t provide you with adequate calories and nutrients, it shouldn’t be used for more than a few days.
- Clear Liquid Diet: Water, Apple juice, Popsicles, Ginger ale, normal tea, coffee
- Full Liquid Diet: Soup, Fruit & Veg. Juice, Yogurt, Coconut water, Custard, Ice-cream, pudding, Sherbet & eggnog (List of Full Liquid Diet)
Avoid: Mashed fruits and vegetables, such as mashed avocado, nuts and seeds, hard and soft cheeses, soups with noodles, rice, or other chunks in it.
6. Diabetic Diet
A diabetic diet is a plan that is naturally rich in nutrients and low in fat and calories. It consists of fruits, vegetables and whole grains. A diabetic diet should be a preferred plan for everyone to stay healthy.
If you have diabetes, you should focus on eating lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy, and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil. You should also manage your carbohydrate intake.
Include: Lean protein, high-fiber, less processed carbs, fruits, and vegetables, low-fat dairy and healthy vegetable-based fats such as avocado, nuts, canola oil, or olive oil (diabetic friendly diet)
Avoid: Sugar-Sweetened Beverages, White Bread, Pasta and Rice etc.
7. Calorie Controlled Diet
A low calorie diet gives a target intake of calories each day. A low calorie diet, which may also be referred to as a calorie restricted diet. A low calorie diet is commonly advised for anyone people with diabetes that is overweight to some degree.
A low calorie (kcal) diet of:
- Between 1,000and 1,500calories per day for women
- Between 1,500and 2,000calories per day for men
A low-calorie diet is generally not designed to achieve rapid weight loss, but to achieve success over a longer period of time.
Include: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes; Fruits: Berries, apples, pears, citrus fruits, melon, grapes, bananas; Starchy vegetables: Potatoes, peas, sweet potatoes, plantains, butternut squash, etc.
8. Protein Diet
Protein makes up the building blocks of organs, muscles, skin, and hormones. Your body needs protein to maintain and repair tissues and children need growth and development.
Studies says that protein help you to reduce weight and belly fat by increasing your mass muscle. Whole eggs are high in protein, but egg whites are almost pure protein. One large egg has 6 grams of protein and 78 calories. Almonds contain 15% of calories and 6 grams of proteins and 164 calories on 28 grams.
Include: Eggs, Almonds, Chicken breast, Oats, Cottage cheese, Greek yogurt, Milk, Broccoli Avoid: Meat, turkey, beef and pork, Fish and shellfish, Legumes, including beans, peas and lentils, Soy products like tofu, tempeh and natto, Nuts like walnuts and pistachios, Seeds like chia seeds, flaxseeds and hemp seeds. Considering everything, an individual should be serious towards his/her health and fitness despite their busy schedules. Mind, body and spirit are the three balancing centers of spiritual body, imbalance of which can have major consequences and can impact health drastically. Proper food is of pith for balancing these three elements. So, stay focused and follow consistent healthy food habits. There’s no master diet plan which will be suitable/easy to follow for everyone.
Diet plans need to be tailored for specific needs and lifestyles. Not everyone has the time to research and implement a healthy diet plan for healthy outcomes.
About Fitnastic: Fitnastic was founded in January, 2020 with the aim to help individuals go through their fitness obstacles and transform them into a stronger, fitter and confident individual. Rishi Nagar being the founder and Ojas Bhatt being the Co-Founder, they believe in the ideology that exercise and nutrition are the utmost priority for a healthy well-being.
At Fitnastic, they craft an individual’s well-being by not only providing customized diet plans and live training/training routines, but also provide conversations with doctors on various health issues, easy-to-make healthy recipes & also educate people by providing scientific knowledge about different dieting patterns, herbs, and physiological functions of the human system.
Because, Fitness is not a joke!
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