Today, it’s important to choose our food carefully because every food choice we make today will affect our lives in the future. Following a proper nutrition diet will always help in living a healthy lifestyle all the way long. Some physical activities in the diet plan help in maintaining good body weight and also reduces the risk of chronic diseases like cancer, heart problems, diabetes, arthritis, etc. A good percentage of people have adopted the habits of eating unhealthy food and contributed to the obesity epidemic. Its is observed that by making smart choices while eating food, people can protect themselves from huge health problems. Below are different types of diet plans which individuals should follow and spread this information among their beloveds to provide them a healthy, secure future.
Different Types Of Diet Plans:
The Paleo Diet:
Everyone gets conscious about their health at some point of time in life, but people who focus on their health at the right time always live a better life. Paleo Diet is one of the diet plans health-conscious people usually follow today. It basically included the good which people used to eat in the paleolithic period by hunting or gathering. Food like fruits, seeds, plants, fish, eggs, meat, etc. Today people who follow Paleo Diet avoid processed food like sugar, grains, legumes, milk products, artificial sweeteners, processed vegetable oils, and trans fat. There are more things to avoid in Paleo Diet than consuming them. Syrups or drinks with rich fructose are not allowed like soft drinks, juices, candy, ice cream, and many other food items which you love to eat.
Food to ignore on Paleo Diet
Grains in the form of bread, wheat, rye, barley, corn, etc. are also ignored in Paleo Diet. Beans, lentils and other legumes, low-fat dairy products, soybean oil, sunflower oil, corn oil, and all other processed oils, hydrogenated food, artificial sweeteners, jellies are to be ignored to follow a good Paleo Diet Plan.
Food to eat on Paleo Diet
Nonvegetarian would love this plan because the meat is the very first thing to be eaten in it. Beef, turkey, pork, chicken, and lamb are the varieties in meat people should eat in Paleo Diet. Other food items like Seafood, yes! all kinds of Seafood can be eaten like salmon, trout, shellfish, crab, or even haddock. It’s suggested to eat wild-caught Seafood if possible as it is more effective. All fruit and vegetables of the paleolithic period are a part of this diet plan like broccoli, peppers, onions, carrots, tomatoes, apples, oranges, pears, avocados, bananas, berries, etc. In seeds and nuts followers can eat almonds, walnuts, hazelnuts, sunflower seeds, macadamia, pumpkin seeds, etc. Sea salt, turmeric, rosemary, and garlic are the allowed spices with extra virgin olive oil, coconut oil as the approved healthy fats.
Key Learning: Remove processed food from diet weight loss. Include non-veg food.
The Blood Type Diet:
This is a different type of diet. As it sounds, the blood type diet is the diet followed according to the blood group of any particular person. Doctors claim that the food you eat affects your health by chemically reacting with your blood type. Therefore a diet which is designed according to the different blood group, A, B, AB, and O will put a better impact on the body under a blood type diet. The blood type diet helps the body to digest food more efficiently and lose weight faster.
Food to follow on Blood Type Diet
Blood Group A: People with blood group A are suggested to follow a meat-free diet, completely based on fruits and vegetables. Some beans are also allowed with whole grains. It is said that the people with blood A have a delicate immune system as compared to the other blood groups.
Blood Group B: Dieticians encourage people to eat green vegetables, eggs, low-fat dairy products, and little meat in their diet. They should avoid wheat, corn, buckwheat, tomatoes, sesame seeds and also peanuts.
Blood Group O: A protein-rich diet plan is suggested to people with blood type O where meat, fish, vegetables, poultry are on the heavier side. Grains, beans, and dairy products are to be consumed less by the O people. Some supplements may also help people to get rid of stomach issues quickly.
Blood Group AB: Doctors say that people with blood group AB have low stomach acid. They should avoid alcohol consumption, smoking, caffeine, and cured meats and focus only on Seafood, dairy products, and green vegetables.
Key Learning: A= Meat-Free Diet, B= Green Vegetables, eggs diet, O= Protein-rich diet with Meat and healthy vegetables, AB= No alcohol and Seafood Diet
The Vegan Diet
The vegan diet is entirely against any food products made with animal meat or milk. One of the most popular diets today is the vegan diet, and a good percentage of people have started following it worldwide. The main purpose of veganism is to stop animal exploitation and cruelty.
Food to be ignored in the Vegan Diet:
Every animal products like flesh, eggs, or milk are avoided by the vegans.
Food to be eaten in a Vegan Diet:
Fruits, vegetables, grains, nuts, and everything which doesn’t harm an animal is included in the Vegan diet plan. Food items with low fats and high carbs keep a good balance in a vegan’s body. A vegan diet focuses more on starch products like potatoes, rice, etc. Basically, a plat based diet followed in the vegan diet.
Key Learning: No Animal Food, neither dairy products nor flesh
The South Beach Diet:
Again the name suggests the diet, South Beach Diet is a diet plan consisting of Seafood. This is one of the most popular weight loss diet plans, followed by a lot of athletes and celebrities. Its encourages a healthy lifestyle by eating low carbs food products.
This diet is followed in 3 phases step by step.
Phase 1: The Phase 1of south beach diet is to be followed for 14 days. This is the hardest phase of this diet because it restricts the followers to fruits, high-carb food products, and grain to balance the blood sugar and insulin levels in the body. In starting, it seems complicated, but later on, it stabilizes the hunger and cravings for food also reduces. Most of the people have lost around 4 kgs of weight while following this Phase. Three meals and two mandatory snacks per day are enough in the first phase of this diet.
Food: Lean protein like beef, pork, and lamb, eggs, buttermilk, low-fat milk, soy-based meat, pepperoni, nuts and seeds, tea, coffee, tomato juice, etc.
Phase 2: The starting date for Phase 2 is the 15th day of the diet. In this Phase, follower loses around 1 kg on an average. In this phase, all the food items from phase 1 are combined with some useful carb food items like whole grains or some alcohol.
Food: Whole grains and starch-rich vegetables like turnip, sweet potatoes, peas, whole grain sweet, brown rice, corn, pasta, popcorn, etc.
Phase 3: This Phase does not have a fixed starting point; instead, it starts when the follower achieves a targeted weight. In this Phase, no food item is truly out of limits, people can have choices in their food eat what they want.
Food: Same as Phase 2 more lenient.
Key Learnings: This diet depends on Seafood
The Mediterranean Diet:
As the name tells, this diet plan is based on the traditional cuisine of the countries around the Mediterranean Sea. This diet plan is high in vegetables, whole grains, beans, nuts, seeds, and olive oil. This diet allows one to eat eggs and fish on a weekly basis with controlled consumption of red meat because the Mediterranean diet is mostly plant-based diet but not meat-based. Olive oil is used a lot while preparing food in the Mediterranean diet.
Food Items to be ignored in the Mediterranean diet: The consumption of red meat is limited in this diet plan, although it’s allowed every week.
Food Items to be eaten in the Mediterranean diet: More consumption for fruits and vegetables, healthy fats such as olive oil, more Seafood is recommended in the Mediterranean diet, low-fat dairy products, and herbs and spices are recommended in this diet plan.
Key Learnings: Helps in weight loss, high consumption of vegetables, whole grains required.
The Raw Food Diet
This diet plan is full of raw and unprocessed food only. One of the most challenging diets is the raw food diet. It supports veganism to a great extent and is followed by a lot of people worldwide. The food item is considered fresh if it has never been heated above 40 to 48-degree celsius. Neither it should be refined nor pasteurized in any condition. This standard food preparation techniques in this diet plan include juicing, sprouting, blending, etc.
The food items in this diet are usually gained through plants and are mostly fruits, nuts, seeds, and tasty vegetables. Followers believe that the raw food diet helps in losing weight and improves the overall health of any person.
Food to ignore on Raw Food Diet: Cooked food like vegetables, meats, and grains are not recommended in this diet plan. Baked items, refined oil, roasted nuts, pasta, chips, alcohol, and other processed food items are not allowed in the raw food diet.
Food to eat on Raw Food Diet: Fresh fruits are highly recommended in the raw food diet plan accompanied with raw vegetables, fresh fruits, dried fruits, meats, nut milk, raw nut butter, fermented food items such as kimchi, seaweed, sprouts, etc.
Key Learnings: Another vegan diet based on raw food not cooked or processed food.
The Low Carb Diet
This is a limited carbohydrate diet plan. People following this diet plan will have to decrease the consumption of carb-rich food items such as grains, starchy vegetables, etc. The low carb diet plan focuses on high protein and fat. This diet usually helps in losing weight in its own way and also reduces the risk or type 2 diabetes. This diet plan is against the fact that fat is harmful to our body because there is no need to fear natural fats. If followed step by completely, this diet plan helps in burning fat and losing weight.
Food to ignore on Low Carb Diet: Starchy food is avoided in this type of diet. Items such as bread, pasta, beans, potatoes, chocolates, and rice have to be ignored in this diet plan.
Food to eat on Low Carb Diet: Eggs, meat, fish, other Seafood, vegetables growing above the ground and natural fat like butter are allowed in the low carb diet plan.
Key Learnings: Carb consumption is very less in this diet, vegetables above the ground are considered good.
The Dukan Diet:
After multiple researchers took place in recent years, dieticians have found that high intake of protein isn’t actually harmful to the health of a human being and doesn’t provide any harm to the kidneys at all. The Dunkan Diet is a high protein diet which is highly effective for healthy bone structure. A high protein diet like Dunkan should is not a regular diet which everyone can follow. People who are suffering from gout, kidney issues, liver problems, or any other severe disease should not take the Dunkan Diet before consulting with a doctor. The Dunkan Diet is one of the most complicated diet plan ever created, and it has several rules and restrictions to be followed.
There are four phases in the Dunkan Diet:
Phase 1: This phase starts from day one to day seventh.
In this Phase, the follower needs to eat lean protein and some quantity (1.5 tablespoons) of oat bran per day.
Phase 2: This phase lasts for a year.
In this one, the followers are asked to take lean protein one day and non-starchy vegetables the other. This diet goes alternate days and helps in keeping a balance of protein in the body. This diet goes much better with two tablespoons of oat bran daily.
Phase 3: This Phase is for 5 days for each pound lost in the first 2 phases.
This Phase of the diet includes unlimited protein, vegetables, fats, and carbs with 2.5 tablespoons of oat bran every day.
Phase 4: This phase continues until the follower is satisfied or finally decided to stop.
It continues the same diet of phase 3, but the follower can start skipping it step by step slowly until he/she is satisfied.
Key Learnings: The quantity of the food is measured before eating and to be eaten accurately for quick results
The Ultra-Low-Fat Diet
The Ultra-Low Fat diet is strict. It does not allow followers to take more than 10% of the calories of fat. It is also a low protein diet which is high with carbs intake. It is a plant-based diet mostly and limits the consumption of animal products, including meat, dairy products, and eggs. Unlike other diet plans, high fat plant foods are restricted in The Ultra Low Fat Diet such as extra virgin olive oil, avocados, and nuts. Low-fat food item generally doesn’t taste good, but people who follow the ultra low-fat diet have to eat it. This diet has several impressive benefits and provides a cure for a lot of severe health conditions. And it also helps in losing weight quickly.
Fruits are an excellent choice if you are looking for a tasty low-fat food item. People who follow the ultra low-fat diet eat good quality of fruits because they are low in fat and mostly 70% of the fruit contains water which satisfies the hunger at the moment and also provides energy to the body.
After fruits, leafy greens, beans, legumes, cruciferous vegetables like cabbage, broccoli, mushrooms, garlic, etc. are some good items to support the Ultra Low Fat Diet.
Key Learnings: It cures several health conditions, animal products are limited.
The Atkins Diet:
The Atkins diet is a low-carb diet, as a rule, prescribed for weight reduction. Advocates of this eating routine case that you can get thinner while eating as much protein and fat as you need, as long as you keep away from sustenances high in carbs. Atkins, who wrote a top-rated book about it in 1972. The eating regimen was initially viewed as undesirable and belittled by the standard wellbeing specialists, for the most part, because of its high soaked fat substance. From that point forward, the eating routine has been contemplated completely and appeared to prompt more weight reduction and more noteworthy upgrades in glucose, “great” HDL cholesterol, triglycerides and other wellbeing markers than low-fat eating regimens. The fundamental motivation behind why low-carb diets are so compelling for weight reduction is that a decrease in carbs and expanded protein admission lead to diminished craving, causing you to eat fewer calories without pondering it.
The Atkins Diet also has four phases:
Phase 1: It includes the consumption of 20 grams of carbs per day for 14 days. This Phase is strict on eating high-protein, low carb vegetables, and high fat. Its the starting of the weight loss procedure.
Phase 2: Now, more nuts, low-carb vegetables, and very fewer amounts of fruits are added to the diet.
Phase 3: Here weight loss takes speed, so more carbs are added to the diet so that the weight loss process slows down.
Phase 4: This phase allows one to eat as many carbs as you want, so the weight loss process slows down.
Some foods to avoid in the Atkins diet
High sugar-containing drinks, fruit, ice-cream, candy, some fruits like bananas, apples, oranges, pears, vegetables like potatoes, carrots, sweet potatoes, turnips and legumes like beans, lentils, Grains like wheat, barley, rice, vegetables oils like soybean oil, cottonseed oil, canola oil, corn oil, and trans fat, etc.
Some foods to eat in the Atkins diet
Healthy food is required in this diet, meat like pork, beef, lamb, chicken, seafood like salmon, trout, low carb vegetables kale, broccoli, spinach, full-fat dairy like cheese, yogurt, butter, nuts and seeds like walnuts, sunflower seeds, almonds, healthy fats like avocados, coconut oil, extra virgin oil etc.
Key Learnings: Weight loss diet, avoid food item who are high in sugar
The HCG Diet:
It’s an outrageous eating regimen, professed to cause quick weight reduction of as much as 1–2 pounds (0.5–1 kg) every day. Likewise, I shouldn’t feel hungry in the process. HCG, or Human chorionic gonadotropin, is a hormone present at abnormal states in early pregnancy. Truth be told, this hormone is utilized as a marker in home pregnancy tests.
HCG has likewise been utilized to treat fruitfulness issues in the two people. Nonetheless, raised blood levels of HCG may likewise be an indication of a few kinds of malignant growth, including placental, ovarian and testicular disease. An ultra-low-calorie diet of around 500 calories for every day. The HCG hormone controlled by means of infusions. Today, HCG items are sold in different structures, including oral drops, pellets, and splashes. They are likewise accessible through endless sites and some retail locations.
Key Learnings: Strict and quick weight loss diet, food is prepared/processed and sold at retail stores for quick consumption.
The Zone Diet:
The Zone Diet educates its devotees to adhere to eating a particular proportion of 40% carbs, 30% protein, and 30% fat.
As a feature of the eating routine, carbs ought to have a low glycemic list, which means they give a moderate arrival of sugar into the blood to keep you more full for more. Protein ought to be lean and fat ought to be for the most part, monounsaturated. The Zone Diet was grown over 30 years back by Dr. Barry Sears, an American natural chemist. His top of the line book The Zone was distributed in 1995. Defenders of the eating routine case that once you decrease aggravation, you will lose fat at the quickest rate conceivable, hinder maturing, diminish your danger of endless illness and improve your exhibition.
Food To Be Eaten in The Zone Diet
Fruit such as berries, apples, oranges, plums and more.
Vegetables such as cucumbers, peppers, spinach, tomatoes, mushrooms, yellow squash, chickpeas and more.
Grains, such as oatmeal and barley
Key Learnings: Carbs, Protein and Fat diet which includes fruits, grains and vegetables.