A balanced diet plays a vital role in maintaining the overall well being of an individual. In fact, when we talk about fitness or a healthy weight, diet and physical activity are crucial. They always come to our minds in the first place.
There is no secret that obesity or high body mass index is a chronic condition. It that can significantly impair the quality of life. Obesity is defined as a condition in which excess fat is accumulated in the body. It is believed to result from an imbalance between calorie intake and energy expenditure.
The calorie is consumed from the food that we eat. It is the primary energy source in the body but only in a limited amount. When the intake of calories becomes more than required by the body, it gets accumulated and becomes body fat. There are various kinds of diets that work towards regulating the number of calories in the body. They also help in decreasing the overall body weight.
It has been noticed by many researchers that the different types of diets are primarily popular in American culture. This is because the prevalence of obesity is continuously increasing in the United States. Hence, making it a significant public health concern. There are multiple numbers of diets, and the following is the list of some that could help in weight management:
1. Atkins diet
It is a low carbohydrate diet that is indicated to have favourable metabolic benefits regarding serum lipoprotein and insulin sensitivity. Atkins is a diet that can help you lose weight healthily and safely. The best thing about this diet is that it promotes weight loss without conscious calorie restriction, unlike other diets that might leave you hungry. The Atkins diet produces more significant weight loss even after letting you enjoy filling.
How does it work?
The Atkins diet work by switching bad carbs for the good ones. High carb foods are stored in the body in the form of fat, and it is also known to raise the glucose level in the blood. This diet restricts the foods that are known to increase the sugar level. This diet basically works in four phases that allow you to lose weight and keep it off.
The first phase – This phase is primarily the fat burning phase in which the amount of intake of carbs is limited. This way, fat in the body will become the primary source of fuel.
The second phase – The aim of this phase to basically to check carb tolerance in the body. This will be done by increasing the intake of carbs by a few grams to find out the number of carbs you can eat while managing the weight.
The third phase – Is about the build-up of carb tolerance in the body such that you can know what exactly works for you. This way, you can stay healthy in the future.
The fourth phase is the last phase, which is all about enjoying the acceptable foods in the previous steps.
2. Paleo diet
The paleo diet is one of the most commonly heard diets that allow people to take up a healthy lifestyle. It is considered one of the most nutritious diets of all, and it involves a diet that includes eating whole and natural food and avoiding processed food. The paleo diet consists of the type of food eaten during the palaeolithic area, and its aim is to return to the way of eating that the human of that time used to eat.
How does it work?
The paleo diet work by restricting processed food from the diet. A high diet of processed food is one of the primary causes of obesity and other health conditions such as heart disease, cancer, and diabetes mellitus. Multiple studies have shown that people who tried a paleo diet experienced a significant decrease in weight and waist size.
Some of the essential foods you can eat in the paleo diet include meat, nuts, fruits, eggs, fish, avocado, and vegetables. On the other hand, some foods not allowed in the Paleo diet include legumes, soybean, corn, and dairy products.
3. Dukan Diet
The Dukan diet is a type of diet in which fats and carbohydrates are restricted and involves a high protein diet. This diet functions so that it forces the body to use the stored fat as a source of energy.
How does it work?
The Dukan diet claims to promote effortless weight loss, and this is because the protein diet is known to be low in calories, making you feel full and satisfied. This way, it makes you eat less, leading to a decrease in the total intake of calories. It involves four phases:
The first phase is known as the attack phase, which lasts for up to 10 days. It involves a diet that allows people to lose weight in a short duration.
The second phase is known as the cruise phase, which lasts for a longer duration. Basically, it continues until a person reaches their weight loss goal. The diet during this phase includes the protein days and the protein and vegetable days.
The third phase – This phase is known as the consolidation phase, in which people are allowed to eat a small portion of high-calorie foods.
The fourth phase – This phase is known as the stabilisation phase, in which people are free to eat whatever they like, keeping three rules in mind – regular exercise, three tablespoons of oat bran every day, and one pure protein day every week.
4. Ketogenic Diet
The ketogenic diet is a kind of diet that takes your body to the state of nutritional ketosis. When following this diet, the brain and other organs in the body depend on ketones as the primary source of energy. Ketones are produced in the body.
How does it work?
The ketogenic diet allows the body to burn fat by adding a diet or the way of eating, which involves moderate amounts of high-quality dietary protein and high amounts of healthy dietary fats. This diet takes the body to a state that depends on ketones for energy. This state is known as the ketosis state.
Korosis is a state in which the liver breaks down body fat for fuel, and this byproduct is known as ketones. Ketogenic diet if of different types, depending upon the diet, such as standard ketogenic diet (it includes very low carb, moderate protein, and high fat), cyclical ketogenic diet (it has two high carb days), targeted ketogenic diet (it allows carbs at a particular time), and high protein ketogenic diet (it includes more of protein diet).
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