When talking about diet, people usually ask or type on google search: “How to lose weight?” While it’s true that diet is often associated with people who are trying to lose weight (hence the practice of “diet” labeling in products with low calories), diet can mean something different. Dieting is the manner of consuming food in a controlled and managed fashion. Diet is often associated with weight loss goals, but that’s not the only benefit you can get from diet. Diet is also practiced to decrease, maintain or increase body weight or to prevent and treat diseases. The American Heart Association even recommends people to practice diet to fight cardiovascular diseases. That means the diet is widely accepted as something beneficial for your health.
The health benefits you will get from dietThere’s a saying, “We are what we eat.” In a sense, it can mean that the foods and drinks you consume daily will define your overall condition. Thus, consciously controlling your consumption can lead to excellent condition. While the nutrient requirements vary from person to person, the benefits you will get is the same, as long as you do it right. Here are some benefits you can get by practicing a diet:
- Weight loss
- Reduced the risk of cancer
- Hearth health
- Stroke prevention
- Better mood management
- Better memory capability
- Improved gut health
- Better sleep quality
Why is diet so popular?Diet is popular simply because people are self-conscious about something, and diet can help them relieving those concerns. Some people are conscious about their health, but many people are aware of their physical appearances. Since you can get health and look benefits at the same time, then there’s no reason not to do it. On the other side, there are many types of popular diet, and each will have their targets, strategies, and claims. It’s hard to do all of it just to find out which one will work out the best for you. You can’t just rely on what works on others, because everybody is different and no diet can be the best solution for everyone. So, this article will help you to find out more information about popular diet around the world.
Vegan DietVeganism is described as a way of living that tries to eliminate all kinds of animal exploitation and torture, whether for food, clothes, or any other purpose. For these causes, the vegan diet is devoid of all animal products, including meat, eggs, and dairy. People decide to follow a vegan diet for many reasons, and some people want to do it because they encourage animal rights, while some others seek the health advantages they can get from a Vegan Diet.
Paleo DietPaleo diet (or Paleolithic diet, Stone Age diet, hunter-gatherer diet, and caveman diet) is a dietary plan based on foods alike to what might have been consumed during the Paleolithic era, which is around approximately 2.5 million to 10,000 years ago. A paleo diet intends to revert to a way of consuming that's more like what early humans consumed. The diet reasons that the human body is genetically not suitable to practice the diet that developed after the farming practices began. In general, here are what you should eat and avoid if you want to practice a Paleo diet.
What to eat:
- Nuts and seeds
- Lean meats
- Fish which are rich in omega-3 fatty acids (like salmon, mackerel and albacore tuna)
- Oils from fruits and nuts (like olive oil or walnut oil)
What to avoid:
- Grains (like wheat, oats, and barley)
- Legumes (like beans, lentils, peanuts and peas)
- Dairy products
- Refined sugar
- Highly processed foods in general
Dukan DietDukan diet was invented by Dr. Pierre Dukan, a French general practitioner who specializes in weight management. Dr. Dukan invented the diet in the 1970s. Dukan diet was caused by an obese patient who said he could give up consuming any food to lose weight, except for meat. The Dukan Diet begins by measuring your true (goal) weight. This true weight is based on your age, weight loss history, and other determinants. How long you stay in each stage depends on how much weight you need to lose to achieve your goal of true weight. These are the four stages of the Dukan diet:
- Attack Phase (1–7 days): You begin the diet by consuming unlimited lean protein plus 1.5 tablespoons of oat bran per day.
- Cruise Phase (1–12 months): Substitute lean protein one day with lean protein and non-starchy vegetables, plus 2 tablespoons of oat bran each day.
- Consolidation Phase (5 days for every pound lost in phases 1 and 2): Unlimited lean protein and veggies, some carbs and fats, one day of lean protein weekly, 2.5 tablespoons of oat bran everyday.
- Stabilization Phase (indefinite): Follow the Consolidation Phase guidelines but slacken the rules, as long as your weight persists. Oat bran is increased to 3 tablespoons per day.
HCG DietThe HCG diet blends the use of hormone supplements and calorie limitation to promote weight loss. People who practice the hCG diet usually restrict their calorie consumption to around 500 a day. They also take hCG shots, oral drops, or sprays. These diet products are accessible OTC, and manufacturers sell them as “homeopathic” products. Most people on a diet consume two meals per day, which is lunch and supper.
Here is what to eat in each meal of hCG diet:
- a source of protein
- a vegetable
- a fruit
- a serving of bread, such as a single breadstick
These are the stages to of hCG diet:
- Stage 1. During this stage, a person can eat as much as they want to build up calories and fats. They also use hCG supplements. Stage 1 typically remains for 2 days.
- Stage 2. This stage includes resuming with the supplements and restraining calorie consumption to 500 a day. People can remain in this stage for 3 to 6 weeks.
- Stage 3. During this “maintenance stage,” people stop the supplements and steadily raise their food consumption.
Intermittent FastingIntermittent fasting is about a pattern of eating and a period of fasting –times when you don't eat. Most varieties of this dietary pattern concentrate on restricting your meals and bites to a particular time —usually around 6 and 8 hours of the day. For example, 16/8 intermittent fasting suggests restricting food consumption to just 8 hours per day and fasting from eating during the remaining 16 hours. Other varieties suggest fasting for 24 hours once or twice every week or significantly decreasing calorie consumption a few days per week but eating like usual during the others.
The Zone DietThe Zone Diet guides to adhere to consuming a specific ratio of 40% carbs, 30% protein, and 30% fat. As part of the diet, carbs should have a low glycemic index, which means they produce a slow release of sugar into the blood to keep you fuller for a more extended period of time.Protein should be lean, and fat should be essentially monosaturated. There are two methods to follow the Zone Diet: the hand-eye method, or using Zone food blocks.
The hand-eye methodIn the hand-eye method, your hand and eye are the only instruments you need to get begun. In this method, your hand has several uses. You utilize it to manage your portion sizes. Your five fingers tell you to eat five times each day and never go without food for five hours. Meanwhile, you use your eye to determine portions on your meal plate.To design a Zone-friendly plate, you need to split your plate into three thirds –one-third lean protein, two-third carbs, and a little fat.
The zone food-block methodZone food blocks enable you to personalize the Zone Diet to your body by measuring how many grams of protein, carbs, and fat you can consume per day. The number of Zone blocks you should consume each day depends on your weight, height, waist, and hip measurements. Each Zone block is composed of a protein block, a fat blocker, and a carb blocker.
The Ultra Low Fat DietAn ultra-low-fat diet allows for no more than 10% of calories from fat. It also tends to be low in protein and very high in carbs — with about 10% and 80% of daily calories, respectively. Ultra-low-fat diets are mostly plant-based and limit your intake of animal products, such as eggs, meat, and full-fat dairy. High-fat plant foods — including extra virgin olive oil, nuts, and avocados — are also often restricted, even though they're generally perceived as healthy.
If you want to follow the ultra low-fat diet, here are some foods you should eat:
- Leafy green (kale, spinach, lettuce, etc.)
- Beans and legumes
- Sweet potatoes
- White, lean fish