TOP 10 MOST POPULAR DIETSTOP 10 MOST POPULAR DIETS
There are thousands of diets. Some are for losing weight, while others are for gaining weight, lowering cholesterol, living a long and healthful life, and many other reasons.
A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.
The following diets are covered in this diet review:
1. Ketogenic Diet
2. Atkins Diet
3. Vegan and Vegetarian Diets
4. Mediterranean Diet
5. Paleo Diet
6. Zone Diet
7. Low-FODMAP Diet
8. High Protein Diets
9. DASH Diet
10. Very-low-calorie Diet
The following diets are covered in this diet review:
- Ketogenic diets are low in carbs and high in fat, which puts the body in a state of ketosis. The “keto” diet is all the rage these days, but what exactly is a ketogenic diet? The keto diet is a short-term, low carb and high fat (LCHF) diet that focuses on weight loss. On this diet, your calorie breakdown looks like this: 70-75% fat, 20-25% protein, and 5-10% carbs. Ketosis is a metabolic state that happens when your body doesn’t have enough carbohydrates for your cells to burn for energy. So, instead, it burns fat. The Keto diet is very effective at slimming your waistline but does cause huge changes to your body that aren’t always positive. This diet has risks including ketoacidosis for people with type 1 diabetes, however, and may result in diabetic coma and death. Although most studies are 2 years or less, there is some promising research in relation to diabetes management, metabolic health, weight loss, and body composition change. U.S. News & World Report says that changing the way your body is fueled from carbs to fat can lead to leg cramps, dehydration, brain fog, dizziness and more.
Vegan and Vegetarian Diets
Although a vegan diet is more difficult to follow than a vegetarian diet, it is becoming increasingly easier to find positively delicious vegan recipes, vegan products in grocery stores, and quality vegan restaurants. Since vegetarian and vegan diets have proven benefits in managing diabetes and reducing heart disease risks, it is great that they are becoming more accessible.
Whether you try one of these two diets for health, environmental impact, religious beliefs, or the treatment of animals, make sure to get a good balance of nutrition and think about taking a supplement with calcium, zinc, and vitamin D and B12.
The aim of a paleo diet is to return to a way of eating that’s more like what early humans ate. The diet’s reasoning is that the human body is genetically mismatched to the modern diet that emerged with farming practices an idea known as the discordance hypothesis.
Low FODMAP Diet
FODMAP stands for Fermentable Oligosaccharides; Disaccharides; Monosaccharides; and Polyols. These are the chemical names of several sugars that are poorly absorbed in the small intestine.
The sugars can trigger symptoms of Irritable Bowel Syndrome (IBS) in some people, such as diarrhea, flatulence (passing wind), abdominal bloating, pain, nausea and constipation. These symptoms can affect people’s lives and make them feel uncomfortable, causing stress and embarrassment.
A low FODMAP diet reduces or removes certain everyday foods that are high in FODMAPs. These include some grains, vegetables, fruits, and dairy products.
Most people who want to lose weight do not need to follow a very low-calorie diet.
If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.
The theory of Atkins is that through the low-calorie intake, users burn fat stores for energy and therefore see weight loss as a result of this. It is also claimed that advocates will develop steady sugar levels throughout the diet, whereas other dietary methods are high in carbs which can cause fluctuations between blood sugar levels. Through steady fueling throughout the day, Atkin users are also less likely to feel hungry, which is a common vex of many diets.
Dr. Atkins developed this low-carb diet to help people lose a substantial amount of weight and make their bodies healthier. By limiting carbohydrates (glucose), the body will burn fat for fuel instead and will have a more consistent level of energy and blood sugar. The Atkins diet is also helpful in lowering cholesterol, but if you need to drastically alter your cholesterol, you may want to look into the Therapeutic Lifestyle Changes (TLC) Diet that is endorsed by the American Heart Association.
The Mediterranean diet has been linked with good health, including a healthier heart. The Mediterranean Diet is associated with a lower incidence of mortality from all-causes and is also related to a lower incidence of cardiovascular diseases, type 2 diabetes, certain types of cancer, and neurodegenerative diseases.
Dieters follow a “30-30-40” breakdown to help control insulin levels and hunger, getting 30 percent of their calories from protein, 30 percent from fat, and 40 percent from carbohydrates. Devotees give the Zone diet praise for variety and ease of use, though others warn that the popular diet plan can feel restrictive and is light on certain nutrients.
The DASH Diet is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less sodium; sweets, added sugars, and beverages containing sugar; fats; and red meats than the typical American diet. This heart-healthy way of eating is also lower in saturated fat, trans fat, and cholesterol and rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, calcium, protein, and fiber.