Different types of diet for weight loss
Diet, a four-letter word, which is a big world of the diversified food basket. Precisely, what kind of food is selected by you and gets included in your diet. Typically, we are supposed to have a balanced diet for our body growth and nourishment. As we grow, we developed our taste palates by having different types of diet of food nearby. So, be it doughnuts, pizza, churros, chocolates, and this list never ends. It’s no sin to have it, but it should be in moderation regarding your health perspectives. Nevermind exercise is there to counter it. It would be great if you could avoid unhealthy eating diet as much as you can.
Diet has become a trend and an essential part of fitness freaks, models, actors, and many more. There are different types of diet plans for various issues like diet for weight loss, diet for abs, diet for muscle building, and many more according to one’s body need.
HERE’S THE LIST OF DIFFERENT TYPES OF DIET TO HAVE A HEALTHY MIND AND BODY
Diet plans made and followed to achieve a set target goal for some time. Remember, a single diet plan does not work for life long. A person needs to have different types of diet plans at regular intervals of time. So that body does not become nutrient deficient or surfeit of nutrients. Body shaming is the biggest reason behind to go on a diet. Just love your body, like the way you are, change your diet, and lifestyle to live a longer and happier life. Today I will give you a brief knowledge about different types of diet and food followed across the world. You will get to know the benefits and advantages of different types of diet plans when including in your lifestyle for a lifetime with a twist of taste. Let’s see them one by one.
LIST OF DIFFERENT TYPES OF DIET
1. ATKINS DIET
Atkins diet means a diet that is high in fats and protein amounts and restricts one to consume carbohydrates. Atkin is a low carbohydrate diet that is appealing to people who wants to lose weight. Robert C. Atkin developed this low carbohydrate diet eating plan in the year 1970s. This diet aims to limit the quantity of the carbohydrate and promotes to eat fiber-rich vegetables, consuming more fats and proteins without any restrictions. This type of diet controls the insulin level in the body and leads to weight loss. Atkins layed down four principles of following Atkins Diet and these are- primarily losing weight, secondly to achieve good health, to maintain the good health while maintaining the constant weight that is not gaining extra pounds and at last to keep ourselves miles away from diseases when adopting the previous three principles.
There are three versions of Atkins Diet
Atkins 20 is a diet plan where you are just eating 20 gm of carbohydrates net each day off as per your following program.
Atkins 40 is a diet plan where net carbohydrates intake is double Atkins 20 which is 40 gm net each day as per your following program.
Atkins 100 is a diet plan where you can get the maximum amount of carbohydrates that are net 100 gm of carbs each day as per your following program.
Atkins100 Type of program is less preferred when you are on weight loss. People use either Atkins20 or Atkins 40 to have maximum benefit.
The Atkins Diet is separated is separated into four various phases.
Phase 1 is Induction, where you consume the least part of carbohydrates to initiate the weight loss process in the body. In this phase, Atkins 20 diet gets followed.
Phase 2 is Ongoing weight loss, where you have shred some weight, and you need to have a balance between the intake of carbohydrates, further losing weight also.
Phase 3 is Pre maintenance, where your intake carbohydrates are increased like 10 gm a week, results in slow weight loss. Pre maintenance is the period of building fine-tuning between your body and not increasing the weight.
Phase 4 is Maintenance, where your objective is to maintain your weight constant throughout the lifelong. Whenever you see your weight is increasing, you need to cut down the carbohydrates to check the weight gain.
What can you eat on Atkins Diet?
Atkins diet in plant-based and fat-free diet. You can have unlimited amounts of Meat like Beef, chicken, lamb, pork, even slices of bacon also Fatty fish like Salmon and Eggs are rich in protein. You can also include Dairy products like Yogurt, cheese slices, butter. Due to low carb intake, you can have fiber-rich Vegetables like Spinach, kale, broccoli, cauliflower, asparagus, green onions, Avocadoes. No need to take panic about choosing the kind of oil for cooking like cooking in extra virgin olive oil or coconut oil. You can have either of them. If you are less hungry, you can snack on nuts and seeds like walnuts, hazelnuts, macadamia nuts, sunflower, and pumpkin seeds additionally you can have dark chocolates too. Include berries in your shakes or and porridges like Blueberries, strawberries. You can also have bright foods like apple, pear, oranges as they have the right amount of fiber.
What can you not eat on Atkins Diet?
Fats are high in calories but also required a sufficient amount to get adequately digested; hence it keeps you full for a more extended period. The Atkins diet strictly prohibits the consumption of carbohydrates, especially the refined ones. Here are some of the foods that must be avoided if you are following the Atkins diet plan.
- Refined and processed foods should not be eaten. As they are high in glycemic value and digested very fast, it leads to making you more hungry.
- Do not consume vegetables that are rich in starch and devoid of fibers like potatoes and corn.
- Avoid eating fruits that are high in sugar content like mangoes, banana, grapes.
- Avoid eating refined floor, cookies, biscuits, cakes, pastries.
- Restrict yourself eating high sugar contain processed foods like beverages, diet cokes, doughnuts, candies.
- Replace eating simple carbs or refined one by having wholesome grains made loaves of bread, and eat fresh home-cooked food.
Benefits of the Atkins Diet
Atkins Diet is good at reducing the extra pounds from the body. It also helps in mitigating the risk factors of cardiovascular diseases. It aids in managing the blood pressure and improves diabetic as well as metabolic syndrome conditions.
ASIAN HERITAGE DIET
Asian Heritage Diet is a type of diet that is rich in spices, condiments, and the usage of local ingredients is an integral part. It is high in fibers, vitamins, minerals, antioxidants, as well as low in saturated and total fat. The menu consists of fresh vegetables and plates of seafood. They consume soup in every meal and typically have a smaller plate when compared to Western. They tend to consume more vegetables than meat, like a 3:1 ratio where the amount of vegetable consumption is three times than the meat.
What can you eat on Asian Heritage Diet
- You can have rice, rice products, noodles, loaves of bread, millet, corn, ragi, and other wholesome grains daily.
- Eating of fresh green vegetables like cabbage, spinach, dark leafy, sprouted beans, and vegetable serving is surplus besides carbohydrates.
- The protein content is satisfied by eating nuts and seeds.
- Usage of Soyabean is on a substantial basis; therefore, one of the primary soybeans derived products like tofu mixed in salads and soups.
- Daily consumption of fresh fruits is a must.
- Drinking green tea regularly.
- Use of vegetable oil in cooking as they are rich in unsaturated fats.
What can you not eat on Asian Heritage Diet
- Avoid drinking cold glasses of water or taking soda drinks (coke) while eating a meal.
- Asian heritage diet restricts the consumption of dairy and other dairy-derived products like cheese, butter, ghee.
- Avoid eating red meats, fishes, and shellfish consumption on an optional basis.
- It is restricting eating sweets too much.
Benefits of Asian Heritage Diet
Asian Heritage Diet works on the overall wellness of the body. They promote weight loss, better functioning of the organs. Due to the surplus amount of fibers, it is considered suitable for digestive systems and increases the metabolism of the body. The Asian heritage diet is a plant-based diet that protects against many chronic diseases such as diabetes, cardiovascular diseases.
BLOOD TYPE DIET
You are eating right and on time, still not getting benefits. Even you are doing exercise but no sound effects on the body. Harvard studies say “EAT RIGHT FOR YOUR TYPE” that means eat according to your blood type. This concept of Blood type diet was developed by a Naturopathic physician Peter D’Adamo in the year 1966. He revealed in a study that the foods that we consume daily react with the blood. If you eat right and a particular type of diet concerning your blood, have excellent results on your body like Food will be digested quickly and will help you losing weight efficiently.
What can you eat on Blood Type Diet
- BLOOD A – Type, A blood group of people, should consume a diet rich in vegetables, tofu, seafood, turkey, seasonal fruits, and whole grains. Adding more nutrition to this; include soy products, vegetables, pineapples, olive oil for cooking purposes, and dressing of salads.
- BLOOD B – Type B blood group of people should consume a basket of diverse foods, including meat, fruit, dairy, seafood, and grains, that is a balance of meats and veggies. You can also supplement it with green vegetables, eggs, liver, and licorice tea.
- BLOOD AB – Type AB blood group of people can have kelp, dairy products, tofu, lamb, fish, grains, vibrant color fruit, and all kinds of vegetables. Occasionally you can have varieties of seafood, salads of vegetables.
- BLOOD O – Type O blood group of people can be eating foods that are rich in protein and eat lots of fresh and unprocessed meat, fresh green vegetables like spinach, kale, broccoli, fish, and vibrant color fruits. Additionally, you can have seafood, kelp, red meat, and olive oil for cooking purposes.
What you can not eat on Blood Type Diet
- BLOOD GROUP A – People should avoid consuming dairy, wheat, corn, kidney beans, and meat items.
- BLOOD GROUP B – One should abstain from eating chicken, corn, peanuts, and wheat made food items.
- AB BLOOD GROUP – People should not consume chicken, corn, buckwheat, and kidney beans
- BLOOD GROUP O – It would be better not to include wheat, corn, and dairy as well as limit the use of grains, beans, and legumes.
Benefits of Blood Type Diet
If you take diet according to your blood type an improvement in certain cardiometabolic risk factors (such as cholesterol and blood pressure), improves digestion, help to maintain ideal body weight, increase energy levels, and prevent disease, including cancer and other cardiovascular diseases.
BRAT Diet is composed of only four food items that are Banana, Rice, Apple Sauce and Toast. This type of diet suggested to those who have stomach upset but not considered as a good option for children and adults. It is most often known as a bland diet due to the presence of fewer nutrients.
What can you eat on the Brat diet?
You can have additional food items if you want to continue Brat diet for a short period. Include some of the below recommended in your diet.
- You can have Plain boiled potatoes, or sweet potatoes without any cream, or cheese.
- Additionally a steamed, or baked skinless chicken is added on your plate.
- You can snack on saltine crackers, apple juices, green tea and watermelon.
- You can have an oatmeal porridge and put banana cubes on it.
What can you not eat on the Brat Diet?
- Avoid consuming protein-rich diet like pork, salmon, beef.
- Do not eat sugary food item like cookies, chocolates, choco chips, ice creams, candies etc.
- Avoid including dairy and dairy-derived products like milk, cheese, butter and ghee.
- Do not consume alcohol and fatty, fried foods.
Health Benefits of Brat Diet
This diet can be productive during, diarrhoea, nausea when your stomach is upset, but doctors do not recommend this diet for a more extended period. Brat diet is a calorie as well as nutrition deficit. This diet can help generate firmer tools, helps to rest the gut and stress on the stomach.
The Dash Diet is full of green vegetables, fresh fruit, lean meats, low-fat dairy products, along with low in sodium and sugar content. There are two types of Dash Diet- Standard DASH diet- You can consume up to 2,300 milligrams (mg) of sodium a day. Lower sodium DASH diet- You can consume up to 1,500 mg of sodium a day,
What can you eat on the Dash Diet?
- It offers to eat wide range of bright fruits, fresh green leafy vegetables.
- You can consume nuts, whole grains, oats, fishes, and egg whites.
What can you not eat on the Dash Diet?
- Avoid eating french fries and pizza because they are high in sodium content and considered highly fatty food.
- Do not consume red meat, high sugar processed drinks, carbonated drinks.
- Do not eat packet chips or any packaged fried item as they high in saturated fats, trans fats, and cholesterol.
Health benefits of the Dash Diet
The Dash Diet is specifically designed to prevent hypertension, osteoporosis, lowering down the blood pressure as well as to minimise the risks of heart disease, strokes and kidney-related issues. Also, aid in weight loss.
These different types of diet are made for those who face a particular type of gastrointestinal disease called diverticulitis. Diverticulitis affects the linings of the digestive tract. The infection and inflammation cause the pouches in the lining of the colon or large intestine. It is a serious medical condition and painful sometimes.
What can you eat on the Diverticulitis Diet?
- You can eat low fiber foods like white rice, potatoes, white bread, pasta.
- Consume low fiber vegetables like Zucchini, Yellow Squash, Spinach, Asparagus, and carrots; all should be cooked firmly.
- You can also have liquid diets like fresh juices, soups, ice Popsicle, clear electrolyte drinks, tea, and coffee without any cream.
- Include lean proteins like eggs and fishes.
What can you not eat on the Diverticulitis Diet?
- Avoid consuming lower portions of high fiber foods like whole grains, brown loaves of bread, quinoa.
- Do not consume high fiber vegetables like beans, legumes, chickpeas, and lentils,
- Avoid having red meat, fried foods, high-fat dairy products.
Dr. Pierre Dunkan, a French general practitioner in the 1970s, created this diet for weight loss. These different types of diet are perfect for those who want a rapid weight loss. It is a low carb, low fat, and high protein diet that induces rapid weight loss without being hungry enough. The Dunkan diet plan is followed in four phases – 1. Attack phase (1- 7 days), 2. Cruise phase (1- 12 months), 3. Consolidation Phase (5 days for every pound lost in phases 1 and 2), 4. Stabilization phase(Indefinite).
What can you eat on the Dunkan Diet?
- You can have high proteins like lean pork, beef, shell fish and fishes, non fat yogurt, shirataki noodles,tofu, and eggs.
- You can consume vegetables like cucumbers, cabbage, kale, spinach, bell peppers, tomatoes, cherries, sprouted beans, broccoli, cauliflowers.
What can you not eat on the Dunkan Diet?
- Do not consume high fat dairy products.
- Do not eat avocados and nuts as they are high in fats.
Heath benefit of Dunkan diet
It helps in rapid weight loss, keeps you full for a longer period, and stabilizes the hunger hormone ghrelin, increased body metabolism. If you suffer from kidney stones do not try this diet.
We see a certain proportion of couples fail to enjoy the parenthood life. With rapid changes in lifestyle and food culture, the infertility rate is also rising higher. Infertility can occur in any of the partners, So a healthy food eating habit, introducing peace and relaxing attitude also in life, enhances fertility factors in the couple. Antioxidants like Zinc and Folate promotes Fertility in both men and women.
What can you eat on the Fertility Diet?
- Consume vegetables like spinach, kale, carrots Vitamin C fruits as they are rich in folate content.
- Eating high fiber food like whole grains, beans, brown rice, and fiber-rich fruits and vegetables.
- You can have plant-based proteins like vegetable protein beans, chickpeas, nuts, and seeds.
- You should consume High-fat dairy items like full-fat milk, cream, yogurt.
What can you not eat in the Fertility Diet?
- Do not eat foods that are high in trans fats like packaged sausages, chips, wafers, etc.
- Do not consume high carbohydrates food like fried and sugary food items.
- Avoid eating red meat and animal-derived proteins like egg, fish, bacon, and meat.
- Do not choose refined carbohydrates like refined sugar, refined flour, and their derived items like pasta, white bread.
Flexitarian by the name suggests being a flexible vegetarian. Yeah, it is a vegetarian diet with the inclusion of meat and animal product in moderation. Flexitarian diet was created by the dietitian Dawn Jackson Blatner to help the vegetarians or vegans to have a taste of animal-based, and animal-derived products. Remember flexitarian diet is more plant-based and less in meat consumption.
What can you eat in the Flexitarian Diet?
- You can have a rich source of fiber-rich, starchy as well as non-starchy vegetables like bell peppers, sprouts, green peppers, carrots, cauliflower, and yellow squash, sweet potato respectively.
- Include whole grains like ragi, buckwheat flour, chestnut four, quinoa.
- People can consume Plant-based kinds of milk like almond milk and soy milk.
- You can also consume a wide basket of seasonal vibrant fruits like pears, apple, peaches, etc.
- You should have a good amount of protein like tofu, paneer, chickpeas, and lentils.
- Do consume nuts, seeds like walnuts, cashews, almonds, pumpkin seeds, sunflower seeds, olives, and avocados.
What can you not eat in the Flexitarian Diet?
- Here are some food items that should not be included in your diet. Keep in mind, you have to be flexible in eating these food options. So avoid it.
- Avoid consuming low carb, refined grains, and refined products like refining flour made pasta, spaghetti.
- Avoid eating high sugar snacks like sweets, cookies, doughnuts, cakes.
- Do not indulge yourself in eating fast foods like burgers, pizzas, whipped cream coffee, large-sized milkshakes.
- Do not have any processed food items in your diet chart like the bacon, processed sausages, meat, packaged meals.
FODMAP is Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are complex molecules that are not easily digested. So, a low FODMAP is one of the different types of diet that can be the best option to continue. A Low FODMAP diet is introduced in three phases 1. Elimination, 2. Reintroduction 3. Maintenance. This diet is to treat and prevent IBS (Irritable Bowel Syndrome)
What can you eat in the FODMAP Diet?
- Eat fiber-rich vegetables like carrot, lettuce, cucumber, and starchy vegetable potatoes.
- Include fruits in your plan like strawberries, grapes, pineapple.
- You can also include lean proteins like grilled chicken breast, eggs, tofu.
- Consume fats like butter, vegetable oil, and peanut butter.
- You should include cereals, grains, tortillas, chips, and popcorns.
What can you not eat in the FODMAP Diet?
- Do not consume or reduce these vegetables like garlic, beans, onions.
- Do not eat fruits like blueberries, peaches, and watermelons.
- Avoid consuming fried foods like fried fish, and processed meat like sausages, bacon.
- You should avoid eating high-fat foods like avocado, almonds, pistachios, and macadamia nuts.
- You should restrict yourself eating muffins, cakes, gluten-based flours, and red beans.
Health benefits of FODMAP Diet
It helps to treat and prevent Irritable Bowel Syndrome. It also helps in relieving from abdominal discomfort, indigestion, nausea, constipation, gas and bloating
One should always have different types of diet plans at regular intervals. It is recommended that before starting any kind of the above diet, you need to consult your physician and dietician first. Take precautions if you have any medical illness and suffering from any chronic diseases. Do not take any risk on your health. The above diet may bring some changes like mood swings, headaches, dizziness, and sometime you will feel out of energy. Do not panic, be in touch with your doctor, and do as per the advice.
We hope this article helped you to know about Different types of diet for weight loss. You may also want to see our guide on How to manage or overcome Binge eating disorder (BED) and How to Boost Immunity during Coronavirus