4 Diets For A Healthy Life
A balanced diet plays a vital role in maintaining the overall well being of an individual. In fact, when we talk about the fitness or the healthy weight, diet and physical activity are the thing that always comes up in our mind at the first place.
There is no secret that obesity or high body mass index is a chronic condition 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 be a result of an imbalance between calorie intake and energy expenditure.
The calorie is consumed from the food that we eat. It is the major source of energy 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 different kinds of diets that work towards regulating the number of calories in the body and decreasing the overall body weight.
It has been noticed by many researchers that the different types of diets are primarily popular in American culture and this because the prevalence of obesity is continuously increasing in the United States, making it as one of the major public health concerns. There are multiple numbers of diets and the following is the list of some of the diets that could help in weight management:
1. Atkins diet
It is a low carbohydrate diet which is indicated to have favorable metabolic benefit with regards to serum lipoprotein and insulin sensitivity. Atkins is a diet that can help you lose weight in a healthy and safe way. 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 greater weight loss even after letting you enjoy filling.
How it works?
The Atkins diet work by switching bad carbs for the good ones. High carb foods stores 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 allows you to lose weight and keep it off.
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 for the body.
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 few grams to find out the amount of carbs you can eat while managing the weight.
Third phase - It 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.
Fourth phase - This is the last phase in which is all about enjoying the foods that were acceptable in the previous phases.
2. Paleo diet
The paleo diet is one of the most commonly heard diets that allows people to take up a healthy lifestyle. It is considered to be one of the healthiest diets of all and it involves the diet that includes eating whole and natural food and avoiding the processed food. The paleo diet involves the type of food that was eaten during the paleolithic area and its aim is to return to the way of eating that the human of that time used to eat.
How it works?
The paleo diet work by restricting processed food from the diet. This is because the diet that is high in processed food is one of the major cause 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 basic foods that you can eat in the paleo diet include meat, nuts, fruits, eggs, fish, avocado, and vegetables. On the other hand, some of the foods that are not allowed in paleo diet include legumes, soybean, corns, and dairy products.
3. Dukan Diet
The dukan diet is a type of diet in which both fats and carbohydrates are restricted and involves a high protein diet. This diet functions in such a way that it forces the body to use the stored fat as a source of energy.
How it works?
The dukan diet claims to promote easy 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:
First phase - This phase is known as the attack phase which lasts for upto 10 days. It involves a diet that allows people to lose weight in a short duration.
Second phase - This phase is known as the cruise phase which lasts for a longer duration. Basically, it continues until a person reaches its weight loss goal. The diet during this phase include the protein days and the protein and vegetable days.
Third phase - This phase is known as the consolidation phase in which people are allowed to eat a small portion of high calorie foods.
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 tablespoon 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 it works?
The ketogenic diet allows the body to burn fat by adding a diet or the way of eating which involve moderate amounts of high quality dietary protein and high amounts of healthy dietary fats. This diet takes the body to a state in which depend 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 include very low carb, moderate protein, and high fat), cyclical ketogenic diet (it include two high carb days), targeted ketogenic diet (it allows carbs at particular time), and high protein ketogenic diet (it includes more of protein diet).
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