“Diet” is a word we hear very commonly today. Be it in person or in newspaper or articles in internet, Diet is a very commonly used term. So what does that one thing that comes to our mind when we hear the term “Diet”? It’s Weight Loss. People are now very concerned with weight management as obesity has crept into our society due to lifestyle change. People want to lose weight fast and the word they easily associate with is Dieting. But Dieting is not only Weight loss but also weight gain. Diet can be thus defined appropriately as a Set menu or a controlled amount of food consumed in order to lose or gain weight.
Healthy life, healthy diets
Our lifestyle has become very hectic and word schedules erratic. This has led to unhealthy eating habits and an unhealthy and unfit body. Hence it has become important to build up a diet which can give overall nutrition to our body and can help us to lead a healthy life. There are various kinds of Diet plans which have evolved over last few years. Few are traditional and few got popularity in recent times. Diet plans differ depending on the body type and diet meals can be customized according to the society we live in and the culture we come from. Also diet can differ based on the purpose of a person-weather he wants to lose weight, gain weight, lower cholesterol level, keep a check on sugar level and various other reasons.
Diets in the overview
Some of the diets which gained popularity in recent times are the Paleo Diet, Low carb Diets, the vegan diet. the Mediterranean Diet, raw food diet, The Eco Atkin diet, Ketogenic Diet, the HCG diet. These diet plans sounds pretty fancy but what all of these diet plans aim at either reducing the fat content or the carb content or protein content according to body type and bring in a health food habit.
The Paleo Diet is all about what our ancestors ate- fresh fruits, fresh vegetables and fresh meat. This means no grain, no dairy, added salt or legumes including beans, peanuts, lentils and Soyabean. If you love to drink then this diet would be hard for you as Alcohol is a no –no in Paleo diet, although red wine is the closed option. If you
THE PALEO DIET
have a sweet tooth then honey is the substitute for sugar and artificial sweetener. The benefit of this diet is huge because you practically cut down on all processed and canned food.
This can help in reducing risk factor for heart disease like cholesterol, blood pressure and blood sugar. But this fact also makes this diet difficult to follow. Because we have to take care of each and every ingredients we are consuming, even that of a salad dressing. Also this diet needs to be continued in long run as going off and on this diet can lead to big weight swings. This diet is costly especially when you have to buy lean meat from market which have cheaper alternatives readily available.
LOW CARB DIETS
This Diet as the name says is a diet with low carbohydrate content and is high of fat and protein. There are a lot of Low carb diets and all of them aims at limiting Carb intake to 20-150grms of net carb per day. So the bottom line of this diet is to have lots and lots of protein and fat so the body can use these as the primary source of energy and limit carb as the main source of energy (read also the 500 calorie diet / 800 calorie diet).
When carb intake is low the fatty acids in the body is transformed into ketones and the body then uses these fatty acids and ketones to generate energy. This has led to popularize Ketogenic Diet and Atkin diet which are 2 popular low carb diet plans. Foods to avoid in this kind of diet are sugar (soft drinks, candy, ice creams) , gluten grains (wheat , barley , rye , bread , pasta), Trans-fat, Vegetable oil, Cottonseed-, soybean-, sunflower-, grape seed-, corn-, safflower and canola oils, Artificial Sweetener, Processed foods. Foods that you can eat in low carb diets are
Low Carb Diets Meal Plan
Meat: Beef, lamb, pork, chicken ;Fish: Salmon, trout, haddock and many others. Wild-caught fish is best;Eggs: Omega-3 enriched or pastured eggs;Vegetables: Spinach, broccoli, cauliflower, carrots and many others;Fruits: Apples, oranges, pears, blueberries, strawberries;Nuts and Seeds: Almonds, walnuts, sunflower seeds,;High-Fat Dairy: Cheese, butter, heavy cream, yogurt;Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.
For a person who is not obese and also active can have potatoes, rice, oats, quinoa, lentils, dark chocolates, wines, tea, coffee and sugar free drinks in limited quantities.
There are numerous mouth watering dishes that can be prepared with low carb items like Pork chops, Steak, Grilled chicken, Salmon with butter, Omlette with lots of vegetables.
Benefits of Low carb Diets
- Low carb diet tends to reduce the hunger level. While on diet it becomes increasingly difficult for a person to control the hunger and eventually he is forced to give up. Low carb diet in compared to low fat diet plan reduce the hunger level and the urge to eat more.
- In low card diet, people tend to lose weight fast specially in the first6 months. Low carb diet helps to get rid of excess water from the body. Because they lower the insulin level, the kidney starts to shed excess sodium leading to rapid weight loss.
- Low carb diets are very effective in reducing abdominal fats. These fats are fats that are found mostly around organs. Reduction in abdominal fat reduces the risk of heart diseases and type 2 diabetes in the long run.
- Low carb diets are effective in reducing blood triglycerides which are fat molecules in blood responsible for heart diseases.
- Low carb diet helps in reducing blood pressure.
Disadvantages Low carb Diets
Even though low carb diet has many advantages there are a few disadvantages as well. The most common failure of a low carb diet is that when one loses the carbohydrate content in the body and later resumes a normal diet, the body tends to pile up the extra carbs as fat and the body starts gaining weight. Also a low carb diet if follows for a long time can lead to severe lack of essential nutrients which are there in dairy products and other high carb food items.
The side-effects of very low carbohydrate dieting include: easier irritable, lethargy, loss of appetite, dizziness and sometimes grumpy.
Vegan diet has become quite popular in recent time due to ethical, environmental and health reason. It’s a diet which restricts the consumption of animal meat and relies only on plant nutrients. Veganism is a philosophy which is followed by many which doesn’t allow any form of animal exploitation for food or clothing. This diet follows the principle of Veganism. While this diet may result in good result yet it can led to deficiency of important nutrients in body.
Vegetarian Diet Meal Plan
As opposed to the low carb diet the main foods from which you gain energy in Vegan diet are food items high in Carbohydrate and starchy content. Eating lots of fruits and vegetables like bok choy, spinach, kale, watercress and mustard greens are key in this diet. Meals based on potatoes, bread, rice , pasta are good options to be eaten on a vegan diet. Since dairy products cannot be consumed in this diet plan, some alternatives to dairy such as soya drinks and yoghurts can be considered. Alternative to animal protein can be beans and pulses. It is also recommended to drink plenty of water, 6 to 8 glass a day.
It is strongly advisable for them to take dietary supplements
Vegan diet is effective and healthy only when it is planned properly and is known which food items to take which will give important nutrients needed by the body. A poorly planned vegan diet can lead to severe nutrition deficiency such as deficit of vitamin B12, vitamin D, long-chain omega-3s, iodine, iron, calcium and zinc. Hence it is advisable to eat nutrition rich plant food and not eat processed plan food. But not many are able to eat enough of nutrient rich plant food to meet their daily requirements. It is strongly advisable for them to take dietary supplements.
THE MEDITERRANEAN DIET
A Mediterranean diet plan consists of food eaten by people in Italy and Greece way back in 1960. The main essence of this diet plan is to put emphasis on fresh non starchy produce, fish, whole grains and healthy fat. A lot of fresh fruits and vegetables, olive oil can be consumed as healthy fat, whole grains such as brown rice, barley and whole grain flour, nuts and seeds, legumes such as beans , peas, pulses; dairy products such as yogurt and traditional cheese, fish and seafood twice a week are the key food items to be consumed in this plan. More on wiki.
Mediterranean Diet Meal Plan
Eggs can be occasionally eaten. Red meat is very rarely eaten in this diet. Even if it is eaten the portions need to be small and controlled. Unhealthy food such as sodas, candies, ice cream, table sugar, refined grain such as white bread, pasta; trans fat, refined oil such as soybean oil, canola oil; Processed meat such as sausages and nuggets needs to be avoided. Water and moderate amount of red wine are the go to beverages in this diet.
So in a nutshell, a Mediterranean diet is essentially high in plant foods and relatively low in animal food. But fish and seafood is recommended twice a week. A very important component of this diet is involving in regular physical activity and staying fit.
This diet is for those who want a very quick weight loss in less time. It causes very fast weight loss of 0.5 to 1 kg a day. HCG (human chorionic gonadotropin) is a protein based hormone which is present at a high level in pregnant woman. It is this hormone that maintains the production of hormones like progesterone and estrogen necessary for fetus development. This diet has two main components:
- A very low calorie diet of around 500 calories per day.
- The HCG weight loss hormone injected in the body via injections.
3 phase in hcg diet plan
There are 3 phase in which one can follow this diet. The first phase is when one starts taking the HCG supplements. This phase lasts for 2 – 3 days. The second phase is when you follow a 500 calorie diet / 800 calorie diet along with the HCG Drops supplements. This phase is ideally for 3 to 6 weeks. The third phase is when you stop taking the supplements and increase the intake of food.
HCG reduces the feeling of hunger
It’s the low calorie diet in addition with the HCG that helps to lose weight. HCG Injections does also reduces the feeling of hunger. This allows little intake reducing weight. One big positive point of HCG Diet is that it does not breakdown the muscles of the body. When one confines to crash dieting and fasting, it’s usually a loss of muscle fat leading to a bad body shape and lower metabolism. The metabolism slows so much that the dieter regains the weight very quickly and also it needs a lot more strength to re construct the muscles. But with the HCG for Men, there’s no muscle loss but only pure fat loss. This allows for a stringer metabolism and people can maintain their weight even after the diet is over.
Diet Before and After
Having given an overview of the few diet plans generally followed and prescribed by the dietician , it is always advisable that one visits a doctor and check what kind of diet is suitable for one’s body. According to the composition of one’ body and the kind of deficit the body is facing a dietician can best prescribe the kind of food and its appropriate amount needed by the body. Also one of the biggest failures of a diet plan is that, it is not combined with the right kind of exercise. A diet alone cannot help in maintaining the right body weight. A bit of running, walking, jogging and hitting the gym for an hour combined with the right diet is the key to success.
Table of contents of the guide
- 1 Healthy life, healthy diets
- 2 Diets in the overview
- 3 THE PALEO DIET
- 4 LOW CARB DIETS
- 5 VEGETARIAN DIET
- 6 THE MEDITERRANEAN DIET
- 7 THE HCG DIET
- 8 Diet Conclusion