Diets come and go and every year health experts will come up with different plans that promise to give you a range of health benefits. From paleo and keto to plant based and Atkins, there is truly something that caters for each individual looking for a diet.
Prior to food fads, people would just go about losing weight and eating healthy by eliminating sugars and carbohydrates, but these days, nutritionists promise that there are certain ways that enable you to eat the foods you love while staying healthy and focused.
Th Mediterranean diet just sounds like it incorporates the main food groups eaten by those around the Mediterranean, and that’s because it is! The foundation of the plan is essentially vegetables, fruits, herbs, nuts, beans and whole grains.
Meals are focused on these plant-based foods and small amounts of fish, poultry, dairy and eggs are also included for added protein and energy. For those trying to eliminate red meat from their meals, this is a good one for you.
The flexitarian diet is great for those who have a desire to turn more plant-based or vegan but can’t let go of the occasional meat or fish dish. It is an easy plan to follow and is great for weight loss and heart health.
By allowing meat with the predominantly plant based meals from time to time, it is not such a restrictive plan and is much easier to sustain than committing to going fully vegan.
The Asian diet is great for those wanting to up their fish intake, with the food plan focusing on rice, fish and little red meat. It is very low in dairy, calcium is obtained from soy products, nuts, seeds and leafy greens.
Protein and iron is mostly obtained from nuts, seeds and legumes. Eggs can be consumed only a few times a week and red meat once a month, if that. While it provides plenty of nutrients, it’s not the most effective for weight loss.
The nutritarian diet is a nutrient-dense, plant-rich plan which promises great weight loss and health benefits from the vegetables consumed. The nutritarian limits processed and high-calorie foods which stop the body from losing weight and is mostly plant-based, gluten-free, low-salt and low-fat.
This plan stresses that dairy should not be consumed and will significantly affect the results. It’s Important to mention that you’re meant to take a multivitamin containing B12, iodine, zinc, and vitamin D, in addition to an algae oil supplement.
The Atkins is a very common low-carb diet that has been around for a long time. However, being in 2019, Atkins updated the plan to go up against rival food plans. The eco-Atkins diet came about after researchers tested the original atkins but replaced the meat with plant based protein.
The results were further weight loss and low cholesterol. Processed veggie foods are allowed on this food plan, and it includes good fats including canola oil, olive oil, avocado, and nuts.
South Beach diet
The South Beach diet has been around for over a decade but continues to provide people with consistent weight loss and health benefits. The plan itself is low in carbohydrates and higher in protein and healthy fats, but doesn’t make you count carbs, making it a good choice for carb-o-holics.
The South Beach diet is intended to balance the foods you eat and is a healthy way of eating whether you want to lose weight or not.
People on the GI diet can consume carbohydrate-containing foods by following the GI index. The purpose of the index is that low GI foods are less likely to cause large increases in blood sugar levels.
By following this diet for a long period, it could prevent chronic diseases related to obesity. As for quick weight loss and immediate health benefits, it is not the best, it acts as more of a long term lifestyle change in eating habits.
The paleo diet is a plan that is based on foods similar to what would have been eaten during the Paleolithic era. The actual diet contains lean meats, fish, fruits, vegetables, nuts and seeds, and any other foods that could be eaten in the past from hunting and farming.
Paleo typically eliminates dairy products, legumes and grains. The diet has been hailed for its ability to help people lose weight and eliminate fattening dairy foods from their diet.
The HMR (Health Management Resources) Program was voted among the best diets for short term weight loss. Unlike many other diet plans which force you to make your own meal decisions, the HMR Program provides pre-packaged foods which replace high calorie alternatives.
The diet can be expensive to maintain with the packaged foods and it is not for those looking for a slow and steady weight loss program. There are shakes as meal replacements in the diet too.
Raw Food diet
The raw food diet first came about in the 1800s but has been revived recently due to its health benefits and overall effectiveness. Supporters of the plan have argued that raw foods are healthiest for the human body. The diet is more than just vegan, it doesn’t allow you to eat any cooked foods, vegetables or not.
The food cannot be processed in any way and preparation is mostly juicing, blending, dehydrating, soaking and sprouting. The diet is mostly made up of fruits, vegetables, nuts and seeds. It is great for weight loss but not sustainable for many in the long run.
The ketogenic (keto) diet is a low-carb, high fat plan that can help you lose weight and improve overall health. The reduction in carbs from the diet puts the body into a metabolic state called ketosis, at which time your body becomes ready to burn fat for energy.
The keto plan offers many other health benefits including massive reduction in blood sugar and insulin levels. Some health professionals have expressed concern about nutritional imbalances on keto.
The MIND diet stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay.It was created with the brain in mind and to prevent brain diseases including dementia and alzheimers and slow down the loss of brain function that comes with old age.
Green leafy vegetables, berries, nuts, olive oil, fish and whole grains are the main foods to eat on the plan. Wine is also allowed but no more than one glass per day. This plan is more of a long-term lifestyle change than a quick weight-loss fix.
Weight Watchers is a smart and effective way to lose weight. It is a commercial diet plan that is available around the world for those looking to lose weight in the short and long term.
It relies on the SmartPoints system which assigns different point values to foods based on calorie, fat, protein and sugars. Each participant is given a certain amount of points they are allowed to use in a day. Oprah Winfrey has been a spokesperson and shareholder of the plan.
Going vegan has become increasingly popular in the last few years. While people go on the diet for ethical reasons or health benefits, or both, it is a sustainable, good and easy diet to follow. Essentially all animal based products are eliminated, leaving mostly plant-based foods.
Going vegan is more of a lifestyle change than a quick fix, but either way it is most likely to cause weight loss if healthy vegan foods are consumed. Vegan lifestyles lower cholesterol, diabetes and give heart benefits.
The Dukan diet
The Dukan diet is a high-protein, low-carb weight loss program that is split into four phases for optimum results. There are two weight loss phases and two maintenance phases to ensure that it is sustainable.
In the weight loss phase, participants are supposed to eat high-protein and oat bran. The plan predominantly limits fat and carbs for the most weight loss possible. Plenty of fish and vegetables are supposed to be consumed as well as good fats including avocado.
The Zone diet focuses on consuming certain amounts of protein, carbs and fat at every meal in order to reduce inflammation in the body. The carbohydrates need to have a low GI index to keep a slow release of sugar for energy and the protein must be lean and the fat monounsaturated.
Inflammation in the body was said to be the reason why people gain weight, so by reducing inflammation on this plan you will end up burning fat.
Intermittent fasting cycles the body between fasting and eating. Instead of eliminating foods from your diet, it simply controls them, leading it to be more of a food cycle than a restrictive plan.
There are a few ways to do intermittent fasting. The first is by fasting for 16 hours and eating healthy for eight. The second is to not eat for 24-hours twice a week or reduce calorie intake to 500 calories for two days of the week.
The TLC diet is short for Therapeutic Lifestyle Changes, is a healthy eating plan designed to improve heart health. The diet can lower cholesterol and lower the risk of heart disease or a stroke.
When following this diet, you eat less fats in general and change the types of fats you eat. In addition, no more than 200 mg of cholesterol should be eaten per day. Dieticians and doctors will often recommend this diet for obese people or for those who are at risk of heart issues.
The Flat Belly diet
The premise of the Fat Belly diet is to eat fat and lose weight. The kind of fat that you consume is what matters the most. The plan focuses on monounsaturated fats, the kind that come from olive oil, nuts and other plant-based foods.
Salt can’t be added to any food to reduce bloating, aim for 1,200 calories per say and avoid foods including carbs, beans, broccoli, onions and processed foods. Essentially, anything that can make you gassy is eliminated from your diet.
The purpose of the Body Reset is to jump-start your metabolism and reset your body to implement and sustain weight loss. The 15-day diet was created by celebrity fitness trainer Harley Pasternak and is broken into three, five-day phases.
It includes mostly drinking smoothies before slowly incorporating small amounts of food into your daily intake. The idea of drinking your meals and consuming low-calorie smoothies will maximize calorie burn during the day and during sleep. It is a great way to lose weight and kick start a new lifestyle but is not for the long term.