Types of Diets – A diet is a way for men and women to get their ideal bodies. While there are many types of diets in this world. Perhaps you can try one of them.
Quoting Healthline, some types of diets focus on reducing appetite, while others limit calories, carbohydrates, or fat. Everyone also has different suitability for the type of diet that exists. It might work for you, but not necessarily for others.
Types to Get the Ideal Body
Here are Popular Types of Diets to Get the Ideal Body
1. The Atkins Diet
Quoting Medical News Today, the Atkins diet is a diet that focuses on controlling insulin levels in the body through maintaining a low-carbohydrate diet.
When people eat large amounts of carbohydrates, their insulin levels rise and fall rapidly.
Increased insulin levels trigger the body to store energy from the food consumed. Thus, reducing the possibility of the body storing fat.
The Atkins diet is the most well-known type of low-carb diet because it is considered effective for losing weight.
Quoting Healthline, Atkins dieters can lose weight by eating as much protein and fat as they like, while avoiding carbohydrates.
The main reason this low-carb diet is considered very effective for weight loss is that it reduces appetite. This causes you to eat fewer calories without having to think about it.
The Atkins diet consists of 4 phases starting with the induction phase, where we have to eat under 20 grams of carbohydrates per day for two weeks. The next phase involves slowly reintroducing healthy carbohydrates into your diet as your weight approaches your target.
The Atkins diet has been studied extensively and it has been found that weight loss can be faster than a low-fat diet. Another study notes that low-carb diets are especially helpful for weight loss because they reduce belly fat.
Belly fat is the most dangerous fat lodged in the abdominal cavity. Compared to other weight loss diets, low-carb diets do better at improving blood sugar, good cholesterol (HDL), triglycerides, and other health markers.
2. Zone Diet
Quoting Medical News Today, the zone diet aims for a nutritional balance of 40 percent carbohydrates, 30 percent fat, and 30 percent protein in each meal.
The focus is on controlling insulin levels, which can result in weight loss and control.
The Zone Diet recommends consuming only high-quality carbohydrates (raw carbohydrates) and fats, such as olive oil, avocados, and nuts.
Quoting Healthline, the Zone Diet was originally developed to reduce diet-induced inflammation, induce weight loss, and reduce the risk of chronic disease.
The Zone Diet recommends eating a balanced diet each day with 1/3 protein, 2/3 colorful fruits and vegetables, and a small amount of fat (monounsaturated oil, such as olive, avocado, or almond oil).
Some people say that the diet promotes weight loss and reduces appetite. While others showed very little weight loss compared to other diets.
The biggest benefit of this diet is the reduction of risk factors for heart diseases, such as reductions in cholesterol and triglycerides. One study showed that the Zone Diet is useful for Improving blood sugar control.
Reducing waist circumference. Lowering chronic inflammation in overweight or obese individuals with type 2 diabetes.
However, one of the few downsides to the Zone Diet is limiting the consumption of some healthy sources of carbohydrates, such as bananas and potatoes.
3. Ketogenic Diet
Quoting Medical News Today, the ketogenic or keto diet is a diet that sounds quite odd because it recommends reducing carbohydrate intake but increasing fat intake.
It is conditioned for the body to get energy from burning fat, not carbohydrates. The fat in question is the good fat that comes from avocados, coconut, nuts, seeds, fish oil, and olive oil, which can be freely added to food.
Not saturated fat or trans fatty acids, which are found primarily in processed meats and fast and frozen foods, as quoted from Food Spring.
Quoting Healthline, this diet causes the body to break down fat deposits for energy fuel and create substances called ketones, through a process called ketosis.
For decades this categorical diet has also been used as a treatment for people with epilepsy.
However, some people may not be suitable for this diet because it increases bad cholesterol (LDL).
In very rare cases, a low-carb diet can lead to a serious condition called nondiabetic ketoacidosis. This condition appears to be more common in breastfeeding women and can be fatal if left untreated.
4. Vegan Diet
Quoting Medical News Today, this vegan diet can be said to be more due to a philosophy that is believed, not just an ordinary diet. A vegan eats nothing animal-based, including eggs, milk, and honey.
Vegans usually don’t adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.
This type of diet is based on the understanding that if everyone eats plant-based foods, then:
- The environment will benefit.
- Animals will suffer less.
- More food will be produced.
- People in general will enjoy better physical and mental health.
Quoting Healthline, the reference to a vegan diet has an association with protesting animal exploitation and cruelty. This type of diet is also the strictest form of vegetarianism.
Apart from abstaining from eating meat, it is also forbidden to consume milk, eggs, and other animal products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.
The vegan diet appears to be very effective in helping people lose weight because its very low fat and fiber content can make a person feel full longer.
One 18-week study showed that people on a vegan diet lost 4.2 kg more than those on a control diet.
Vegans are allowed to eat their fill but also need to limit calories. Weight loss on a vegan diet is primarily related to reducing caloric intake. This vegetarian diet also helps with reducing the risk of heart disease, type 2 diabetes, and early death.
Limiting processed meats may also reduce the risk of Alzheimer’s disease and death from heart disease or cancer. It’s just that because the vegetarian diet eliminates animal foods, there are some nutrients that the body needs that may become very limited, such as vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.
5. Paleo Diet
Quoting Food Spring, this paleo diet refers to the diet of cavemen in the past. The idea behind the paleo diet is that we feel our best when we eat like our ancestors from the Paleolithic era.
Foods, such as yogurt, cereal, and cheese didn’t exist in the Stone Age, so we shouldn’t eat those either. Cereal products, pasta, and cheese are also prohibited.
In general, the paleo diet includes eating foods like these:
- Meat and fish.
- Local fruit and vegetables.
- Nuts and seeds.
- Unsweetened dried fruit.
Quoting Healthline, the paleo diet sparks debate about whether this diet provides the same foods that our ancestors ate. It has a connection with some impressive health benefits.
The paleo diet works by emphasizing whole foods, lean protein, vegetables, fruits, nuts, and seeds.
However, avoid processed foods, sugar, dairy, and grains. Some versions of the paleo diet are more flexible allowing for the consumption of dairy products such as cheese and butter, as well as tubers such as potatoes and sweet potatoes.
Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size.
In studies, paleo dieters automatically ate fewer carbs, more protein, and 300-900 fewer calories per day. This type of diet appears to be effective in reducing risk factors for heart diseases, such as cholesterol, blood sugar, blood triglycerides, and blood pressure.
6. Raw Food Diet
Quoting Medical News Today, the raw food diet involves consuming unprocessed, completely plant-based, and ideally organic foods and beverages. Raw foodists believe that at least three-quarters of a person’s dietary intake should consist of raw foods.
Meanwhile, there are four main types of raw food diet, namely:
- Raw vegetarian (eggs and milk are okay).
- Raw vegan (bans all animal products).
- Raw omnivore.
- Raw carnivore.
Many people on this type of diet believe that eating raw foods can make the body better able to prevent and fight disease, especially chronic conditions.
While the risk is that some foods are not safe to eat raw. The actual cooking process breaks down toxic chemicals in some foods, and in others carries a risk of food poisoning.
7. Intermittent Diet
Quoting Food Spring, this type of diet is also known as fasting with certain time intervals. Intermittent diets allow you to eat whatever you want, as long as it’s not during fasting time.
The most common method of this diet is to skip breakfast or dinner. When mealtime comes, foods that are high in protein and complex carbohydrates are preferable to stay full and sated during the following hungry hours.
Some food recommendations when mealtime arrives, including
- Whole grain bread, pasta, and rice.
- Meat, fish.
- Fat-free cottage cheese.
- Fruits and vegetables. legumes.
- Avocados, nuts, seeds, and oils.
The point of this type of diet is not to limit the food to eat but to control when someone has to eat.
As such, it is more of an eating behavior or pattern rather than a diet, and here are some common methods:
- The 16/8 method: skipping breakfast and limiting daily eating time to 8 hours, then fasting for the remaining 16 hours of the day.
- The eat-stop-eat method: involves fasting 24 hours once or twice a week on non-consecutive days.
- 5:2 Diet: on two non-consecutive days of the week, limit your intake to 500–600 calories. For the next five days, there is no need to restrict any intake.
- The Warrior Diet: eat small amounts of raw fruits and vegetables during the day and one large meal at night.
Intermittent diets are commonly for weight loss because they lead to relatively easy calorie restriction. This type of diet can cause a person to eat fewer calories overall, as long as they don’t compensate by eating more during mealtimes.
Intermittent diets are generally very successful for weight loss. It has been shown to cause a 3-8 percent weight loss over a 3-24 week period, which compares favorably with most weight loss diets.
The benefits of this intermittent diet apart from losing weight, can also:
- Reducing inflammation symptoms, cholesterol levels, blood triglycerides, and blood sugar levels.
- Increase the metabolic rate by 3.6-14 percent in the short term.
- It connects with increased human growth hormone (HGH) levels, insulin sensitivity, cell repair, and altered gene expression.
Animal studies also show that intermittent diets can help new brain cells grow, extend life, and protect against Alzheimer’s disease and cancer.
Although intermittent fasting is safe for well-nourished and healthy people, it may not be suitable for everyone, such as:
- People who are sensitive to decreased blood sugar levels
- Pregnant women.
- Breastfeeding mothers.
- Teenagers, children, and people who are malnourished, underweight, or malnourished.
8. Ultra-low-fat Diet
Quoting Healthline, the ultra-low-fat diet limits the consumption of fat from daily calories to below 10 percent.
Therefore, generally, the diet is very high in carbohydrates (about 80 percent of calories) and low in protein (10 percent of calories).
This type of diet is very successful for weight loss in obese people. In one study, obese people lost an average of 63 kg on this ultra-low-fat diet.
An 8-week study with a diet containing 7-14 percent fat showed an average weight loss of 6.7 kg. Studies show that ultra-low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol, and markers of inflammation.
This high-carb, low-fat diet can also lead to significant improvements in type 2 diabetes. In addition, this type of diet can slow the progression of multiple sclerosis.
Multiple sclerosis is an autoimmune disease that affects the brain, spinal cord, and optic nerve in the eye. It’s just that this diet can trigger long-term health problems, due to fat restrictions. Fat plays many important roles in the body.
9. The Mediterranean Diet
Quoting Medical News Today, the Mediterranean diet is the eating habits of the people of Crete, Greece, and southern Italy in obtaining nutrition for the body.
The Mediterranean diet is the most studied diet to date, with reliable research supporting its use to improve a person’s quality of life and lower disease risk.
This type of diet emphasizes eating lots of plant foods, and fresh fruits as desserts. Nuts, seeds, and olive oil are the main sources of vegetable fats. Cheese and yogurt are the main foods made from milk.
This diet also includes Moderate amounts of fish and poultry, up to about 4 eggs per week. Small amounts of red meat.
Quoting Food Spring, the Mediterranean diet in some cases avoids red meat completely. And also avoid processed food.