The best types of dieting
dieting
Recently, many diets have appeared, some of which are to lose weight, others to increase it, or to reduce cholesterol, or to live a long and healthy life, and many other reasons, and some of these foods focus on reducing appetite, while another reduces the amount of calories, or carbohydrates, or The fat intake, and the best description of the diet is that it is a fixed plan for eating and drinking, and the type and quantity of food is planned in order to achieve the desired goal, and it should be noted that there is no one perfect diet for everyone; What works for one person may not work for another.
The best types of dieting
Before choosing a type of diet, or a healthy diet for weight loss, it is important to pay attention to several aspects, including; be valid in the long term, appropriate to the person's health and safe to follow,
Among the common diets are the following:
paleo diet
A person following a paleo diet should eat the same foods that hunter-gatherers ancestors ate before the development of agriculture, and the theory claims that most modern diseases can be linked to following a Western diet, and consuming grains, dairy, and processed foods. This system may not actually provide the same foods eaten in the past, but it is linked to many health benefits. This system focuses on whole foods, lean protein, vegetables, fruits, nuts, and seeds. It also discourages eating processed foods, and sugar. Dairy products, cereals, and there are modern flexible versions of this system that allow eating dairy products; Such as: cheese, butter, potatoes, and sweet potatoes, and it is worth noting that those who follow this diet feed on much fewer carbohydrates, more protein, and 300-900 fewer calories per day, and here are some of the benefits and harms of this diet:
Benefits of the paleo diet:
Where many studies have shown that this diet may lead to weight loss, reduce waist circumference, and reduce risk factors for heart disease; Such as: cholesterol, blood sugar, triglycerides, and blood pressure.
Negative aspects of the paleo diet:
This diet eliminates whole grains, legumes, and dairy products; Which is healthy and nutritious.
vegetarian diet
Whereas, the vegan diet limits all animal products; For ethical, environmental, or health reasons, this diet may also be associated with resistance to animal exploitation and cruelty, and this diet is more strict than the regular vegetarian diet, in addition to avoiding meat, it also urges the avoidance of dairy products, eggs, and products derived from the animals; Such as: gelatin, honey, albumin, whey, casein, and some forms of vitamin D3, and this diet has been shown to be very effective in helping people lose weight without counting calories; This is because they are low in fat and high in fiber, which may increase the feeling of satiety for a longer period, and vegetarian diets have been consistently associated with lower body weight and body mass index (BMI) compared to other diets, which are mainly associated with reduced calorie intake, and while The main benefits and negative aspects of this diet are:
Benefits of a vegetarian diet:
This diet may be associated with a reduced risk of heart disease, type 2 diabetes, and early death, in addition to limiting processed meat intake may also reduce the risk of Alzheimer's disease, death from heart disease, or cancer.
Negative aspects of a vegetarian diet:
Because a vegetarian diet completely eliminates animal foods, it may be low on many important nutrients, including; Vitamin B12, Vitamin D, Iodine, Iron, Calcium, Zinc, and Omega-3 fatty acids.
Dukan diet
The Dukan Diet is a diet rich in protein and low in carbohydrates, and this diet is divided into four phases, two phases of weight loss, and two phases of stability. It mainly depends on eating foods rich in protein, and oat bran, and the other two stages include adding non-starchy vegetables followed by some carbohydrates and fats, and then later there will be fewer days of protein intake to maintain the new weight, and the following are the most important benefits and negative aspects of this diet:
Dukan Diet Benefits:
In one study, women following the Dukan Diet ate about 1,000 calories and 100 grams of protein per day, and lost about 15 kilograms in 8-10 weeks. Additionally, several other studies suggest that high-protein, low-carb diets may have benefits. Significant in weight loss, it also includes an increase in the metabolic rate, a decrease in the hunger hormone, and an increase in the satiety hormones.
Downside of the Dukan Diet:
As this diet limits fats and carbohydrates, it is a strategy that is not based on science. Conversely, consuming fats as part of a high-protein diet may increase the metabolic rate compared to low-carb and low-fat diets. In addition, the rapid weight loss that is achieved By severely limiting calories, it can cause significant muscle loss, which makes regaining weight after losing very easy.
Atkins diet
The Atkins Diet is one of the most well-known diets for weight loss that is low in carbohydrates, and its proponents insist that it may lose weight by eating the largest amount of protein and fat, while avoiding carbohydrates, and the main reason is that low-carb diets are very effective. To lose weight is that it reduces appetite, which leads to eating fewer calories automatically, and the Atkins diet is divided into four stages, starting with the induction stage; In which less than 20 grams of carbohydrates are eaten per day for two weeks, the other stages include slowly reintroducing healthy carbohydrates into the diet to reach the desired weight, and the following are the most important benefits and negative aspects of this diet:
Atkins diet benefits:
: Where the Atkins diet has been studied extensively, and it was found that it leads to faster weight loss than low-fat diets, and other studies indicate that low-carbohydrate diets are very useful for weight loss, as they are particularly successful in reducing belly fat; It is the most dangerous fat in the abdominal cavity, plus it may reduce many disease risk factors; Including blood triglycerides, cholesterol, sugar, insulin, blood pressure, improving insulin sensitivity.
The downside of the Atkins diet:
The Atkins diet is safe and healthy for most people, but it may cause problems in rare cases.
intermittent fasting diet
Since intermittent fasting (in English: Intermittent Fasting) controls the time of eating, rather than limiting or restricting the amount eaten, and therefore it can be considered as a pattern of eating more than a diet, and there are four more popular ways to intermittent fasting; It includes the 16/8 method, and the second method includes fasting for 24 hours once or twice a week on non-consecutive days, the 5:2 diet method, and the last method is called the Warrior Diet. Here are the most important benefits and negative aspects of this diet:
Intermittent fasting diet benefits:
Intermittent fasting is very successful for weight loss, and it has been shown to cause a 3-8% weight loss over a period ranging from 3-24 weeks, which is a large percentage compared to most diets, in addition, the muscle loss is less compared to restriction diets. Calories, which may increase metabolic rate by 3.6-14% in the short term, in addition to that intermittent fasting may reduce indicators of inflammation, cholesterol levels, sugar levels, and triglycerides in the blood, and has also been associated with increased levels of human growth hormone and improved insulin sensitivity , improving cellular repair and altered gene expression, and animal studies suggest that this diet may help new brain cells grow, extend life, and protect against Alzheimer's disease and cancer.
The downside of the intermittent fasting diet:
Although intermittent fasting is safe for people with good and healthy nutrition, it is not suitable for everyone, and some studies indicate that this diet is not as beneficial for women as it is for men, and it should be noted that some people should avoid fasting, including: This includes people with low blood sugar levels, pregnant women, nursing mothers, teens, children, and those who are malnourished, underweight, or deficient in nutrients