Want to know which diet is best for you?
Let the professionals at Cambiati Wellness help you out.
If you’re worried about losing weight, well, then you’re not alone. According to a survey done not too long ago by the Centers for Disease Control and Prevention (CDC), nearly 40% of adults in the U.S. were victims of obesity.
The best way to lose weight is to change your eating habits and follow a diet plan. However, there is an overwhelming variety of options to select from. In this article, you will find some of the most popular dieting approaches, their benefits, and their shortcomings. This will help you in making a decision as to which diet plan you should go with.
Intermittent Fasting
Intermittent fasting limits the amount of time you can eat, making it a straightforward approach to cut calories. But if you compensate by eating too much food during permissible eating periods, this will defeat the purpose of this method, making it ineffective.
This dieting approach can increase your fat-burning process without depleting muscle mass; this boosts the metabolism. Some social media-based skincare and health influencers have also found intermittent fasting to have anti-aging effects. Enhanced brain health, higher sensitivity to insulin, and reduced inflammation are some other benefits of intermittent fasting.
The downside of this approach is that some people will have a drop in their blood sugar levels. Those who are underweight and people with an eating disorder can have some adverse effects and therefore should be monitored by a professional if they desire to follow this approach.
Ketogenic Diet (Keto)
This diet requires the person to intake high fat and low carb foods; this induces a state of ketosis in the person’s body. The body burns stored fat to fuel the body. This can be an effective way of weight loss but only if followed with consistency and without any cheat days. People with type 1 diabetes and other metabolic disorders should avoid this diet plan.
This diet has some unpleasant side effects such as fatigue, constipation, diarrhea, and mood swings. These symptoms are usually faced in the starting phases of the diet. Also, in some cases, it can raise levels of bad cholesterol.
Plant-based diet
This diet is followed mostly by vegetarians and vegans, but there are people who follow flexible plant-based diets as well. It involves taking meat, chicken, and fish out of your diet, although a flexible plant-based diet does not require complete avoidance of these foods. Emphasis is placed on eating fruits, vegetables, and grains.
People on a plant-based diet, on average, lose 4.4 lbs more than those who eat meat. Plant-based diets also reduce the cholesterol in the body and hence reduce the risk of heart disease.
These diets can lead to a deficiency of some important nutrients that are found in animal meat and products, for example, vitamin D, iron, vitamin B12, and many other nutrients.
Paleo diet
This diet enforces the idea of having the same diets as our Paleolithic ancestors. It involves consuming lean meats, whole foods, vegetables, nuts, fruits, and seeds and avoiding all foods that are processed, such as sugar and dairy products.
A study involving 14 adults on a paleo diet showed results that the participants lost around 5.1 lbs and reduced their waist by 0.6 inches in a period of 3 weeks. This can also reduce cholesterol and the chance of some types of heart diseases.
Although healthy, this diet does restrict legumes, dairy, and whole grains, which are nutritious foods.
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These are just some of the many kinds of diets that are known. If you want to know more or want a diet tailored to you and your goals, visit our website and consult with experts.
