8 Diet Plan for Weight Loss
–GAURAV KAUSHIK (Technologist, Diet Planner, Yoga Instructor)
Table of Contents
The 8 Best Diet Plans — Achieving long-term sustainability, weight management, and even more.
There are thousands of diets promising to give quick and lasting results. Some people limit calories. In contrary, others emphasise on cutting down carbohydrates or fat. However, it is hard to pick one diet out of all. In short, there is no diet works for everybody. People are different, as a result, success rate varies from person to person.
In this post, we discuss 8 standard diets. These diets can help in weight control. Inaddition, these diets can also improve health of individuals.
#1/8 Intermitted Fasting
Intermittent fasting can help you lose weight. Finally, apart from what you eat, whenyou eat also matters.
In particular, an intermittent fasting routine includes cycles of eating.
It is based on the theory that our insulin levels go down during fasting periods. As are sult, cells release stored glucose due to low insulin levels. It finally results in weight.
It also helps the gut to rest and heal in a fasting state. In addition, It seemsappealing when combined with exercise and a Vegan diet.
There are two famous intermittent fasting methods,
- 16/8 (16 hours don’t eat / 8 hours eat) day plan.
- 5/2 (Eat 5 days in a week/ Restrict Calories intake to 500-600 for 2 days of week) weekly plan. However, it finally depends on your endurance and goals.
Only drinking water, diluted Apple Cider Vinegar (ACV) and unsweetened coffee ortea with a spoon of milk is allowed in the don’t eat state.
#2/8 Keto Diet
For weight loss keto diet is also catching headlines.
How does the keto diet work?
In short, keto diet pushes your body to use different fuel. Keto diet eliminates carbohydrates from food and relies on ketone bodies indeed. In particular, ketone isa form of fuel that liver produces from stored fat. However, forcing the liver to create ketone from the body is tricky. In any case, your carbohydrates intake should be restricted to less than 50 grams a day.
Subsequently, ketosis state would take few days to achieve.
What do you eat?
Keto friendly foods are meat, fish, dairy product, nuts, seeds, vegetables, salt, pepper, and also healthy spices used for seasoning.
Keto friendly beverages include water, sparkling water and unsweetened coffee.
In addition, keto diets restrict intake of bread and baked goods, Sweets and sugaryfoods, Sweetened beverages, pasta, grains, starchy vegetables, beans andlegumes, fruit, high-carb sauces and also certain alcohals.
#3/8 Mediterranean diet
Mediterranean diet is a dietary habit centred around the mediterranean sea countries. Many countries border the Mediterranean Sea. Eating habits differ from country to country due to cultures, ethnic groups, and agricultural development indeed. Despite different eating habits of different countries , in particular, diet is vegetarian in nature. However, low proportion of animal food is included.
Mediterranean-style diet recommends plenty of fruits, vegetables, bread, rice,beans, nuts, and seeds finally. Olives oil is specifically used as a fat source. On the other hand, dairy items, eggs, fish and poultry can be consume in low to moderate quantities.
Diet endorses minimally processed plant-based foods. in addition, it recommends fish and poultry over red meat. It also permits low to moderate amounts of wine.
In addition to weight loss, diet also help to prevent heart disease, diabetes, high cholesterol and high blood pressure. Further, Extra virgin olive oil can help remove excess cholesterol from arteries and keep blood vessels open.
The Mediterranean diet also boosts brain health.
#4/8 Vegan diet
Vegetarians don’t eat meat, fish and poultry. On the other hand, vegans go further byexcluding all animal products from their diets such as dairy products.
These days there are more vegan choices in the grocery store. You can create avegan diet as per your choice.
For a healthy vegan diet following general practices are recommeneded.
- Eat at least five portions of fruits and vegetables daily.
- Take base meal of wheat, potatoes and carbohydrates (choose wholegrainwhere possible)
- Have some dairy alternatives such as soya drink and yoghurt (choose lower-fat and lower-sugar options)
- Take beans, pulses and other proteins items
- Choose unsaturated oils and stay hydrated.
To lose weight, increase physical activity in addition to limit your caloric intake.Further, vegetables are good source of vitamins and nutrition.
Vegan diet is costly indeed. Fruits, whole grains and plant-based proteins are in contrast expensive than refined foods such as white bread, sugary cereals and candy.
#5/8 Dash Diet
The main aim of DASH ( Dietary Approaches to Stop Hypertension) diet is to control diabetes and heart disease. It specifically focuses on the blood pressure-lowering nutrients. These nutrients are potassium, calcium, protein and fibres in particular. Italso discourages high-fat foods for example full-fat dairy product, tropical oils and sugar-sweetened drinks. On the other hand, it limits salt intake also.
DASH diet on the whole focuses on following :
- Fruits and Vegetables
- Whole grains
- Low-fat dairy products
- Poultry, and fish
- Small amounts of sweets and red meat
#6/8 Paleo diet
Paleo diet is based cavemen eating habits. In shorts, it recommends to shift fromrefined sugar, dairy, grains to meat, fish, poultry, fruits, and veggies. Further, dietlimits highly refined carbohydrates, dairy products and helps to prevent type 2diabetes and heart disease. It also effective for overweight person.
Paleo diet in brief recommend unprocessed following foods:
- Meat, fish and sea food and eggs
- Vegetable and fruit
- Nuts and seed
- Healthy fats and oils
- Salt and spices
Increased protein intake helps in shedding weight. Since, it restrain hunger and keepyou fuller for longer.
Paleo Diet is costly, and items are most expensive grocery store parts.
#7/8 Ayurvedic diet
It is a dietary plan that tells you what to eat and what not to eat.
According to ayurveda five components (air, earth, space, water, and fire) form the universe in short. They include three body types vayu dosha, pitta dosha and kapha dosha in brief.
Nature of three body types are as follows
- People with Vayu (space and air) dosha are small and full of energy. Also, body functions that are dominant and optimal are breathing and digestion.
- Those with pitta (fire) dosha appear to have a medium body build up. They are more susceptible to hormonal changes and have an outstanding digestive function specifically.
- People with the Kapha (earth and water) dosha are pretty solid people.Their power and muscle growth dominate in particular.
The Ayurvedic diet suggests to include all six basic tastes in your daily diet. Sixbasic tastes are Sweet, Sour, Salty, Spicy, Bitter and Astringent. Avoiding any ofthem lead to cravings and end up eating unhealthy.
Vayu (space and air) dosha.
Vayu (space and air) dosha
People with Vayu Dosha should include sweet, sour, and salty foods in their diet. Inaddition, they should take citrus fruits, pickled foods, salted fish, etc.
In contrary, they should avoid cold food and stop caffeine.
Pitta (fire) dosha
People with pitta dosha should include sweet, bitter, astringent foods and green vegetable in their meal.
On the other hand, they should avoid spicy and fermented foods.
Kapha (earth and water) dosha
People with Kapha dosha should avoid dairy products. In addition, healthy tasting foods such as garlic, onions, and ginger can be included in the diet.
On the other end, they should not have salty and fatty food.
#8/8 Raw Food Diet
The raw diet recommends unprocessed plant-based food, and preferably organic foods. In addition, food is not expected to cook above 46 degrees Celsius. Vegan mostly adopt raw diet. However, some people prefer to consume raw animal products, such as raw milk, cheese made from raw milk, sashimi, raw fish and some kinds of raw meat. Critics say cooking depletes much of the nutritious value of food.
The majority of the people who use this weight loss technique consume only half the calories than a cooked diet indeed. This low-calorie diet is not recommended for nutrition pro minds finally.
Many types of raw food diets exist, and you have the options to select which one you want to adopt in particular. A few ideas to get started, include :
- Buy a wide variety of fresh fruit, vegetables, grains, nuts, seeds, including cashews, sunflower seeds, and raw almond butter.
- Look for raw food at supermarkets for the best nutrition.
- Take advantage of the inherent sweetness of extra-virgin olive oil, raw virgin coconut oil, and raw coconut butter.
- Sip on juiced vegetables or herbal teas.
Raw food diet is expensive indeed. Natural foods, in any case, tend to cost more than other styles of food. Further, theses foods are typically hard to find in local grocery stores. In addition this diet plan require good investment on kitchen appliances.
Frequently Asked Question (FAQ)
What is the most successful diet plan?
The Mediterranean diet is best diet in the world as per the World Report annual rankings for the third year in a row.
The Mediterranean and DASH (Dietary Methods to Avoid Hypertension) diet tied for first place in 2018. Both encourage the consumption of fruits, vegetables, and wholegrains.
On the contrary, the ketogenic diet, performed well in the category of rapid weight loss. However, it received poor rating overall.
Only by dieting, how long does it take to lose weight?
In a caloric deficit diet of about 500 calories, you can shed significant amount of weight in the first two weeks. Further, more you continue to follow, the more kgs you will loss.
In fact, if your general eating habit include processed and salted foods and you stop intake of these, you will see a difference within a day or two. This is because the body starts debloating.
How often can I have a treat when dieting?
If you’re a natural, drug-free individual and want to lose fat, one treat in every 7-10days maximum is permissible.
What are the Foods to Avoid When Trying to Lose Weight?
Sugar-sweetened drinks are one of the worst for your wellbeing.
They can contribute to weight gain if taken in excessive amounts.
French Fries and Potato Chips
French fries and potato chips are high caloric and easily be overconsumed.
Refined white bread also contains a lot of sugar and other sweeteners. It can causeblood sugar to spike.
Candy bars are incredibly unhealthy. The bar is filled with sugar, oils, and refinedflour. Instead of eating a snack, get a slice of fruit or nuts.
Most Fruit Juices
Fruit juice at the store is highly processed and full of sugar.
Pastries, Cookies and Cakes
Pastries, cookies and cakes are loaded with refined sugar and white flour. In thecase of craving, eat a slice of dark chocolate instead.
Some Types of Alcohol (Especially Beer)
Alcohol provides about 7 calories per gram.
Ice cream is delicious but unhealthy. It has a lot of calories. Only a little ice creamevery now and then is fine, but it’s hard to control the craving and finally leads toovereating.
Pizza is a trendy fast food. They’re incredibly high in calories and often containharmful ingredients like highly refined flour and processed meat.
High-Calorie Coffee Drinks
Although it’s primarily a stimulant, coffee also contains many biologically activecomponents, most notably caffeine. This stuff can make you burn fat, at least in theshort term.
Consequently, adding unhealthy ingredients like sugar outweigh the benefits.Therefore, adding harmful ingredients like sugar outweigh the benefits.
Some researchers have shown that calorie-rich coffees contain numerous caloriesthat can equal a full meal.
Foods High in Added Sugar
Added sugar seems to have more calories but isn’t really filling.
Flavoured yoghurt is an example of added sugar food that contains large quantities of sugar.
Junk food should be avoided. Also, be mindful of serving sizes
About the Author
“Gaurav Kaushik is a Technologist professionally who lives in Chennai. He has a Master Degree in Mechanical Engineering from BIT Mesra. Further, He has completed his Diploma in Diet Planning and Yoga Teacher Training Certificate from Udemy. In his free time, Gaurav loves exploring new corners of the world and enjoys living an active and healthy life.”