The 08 Best Diet Plans To Follow

Have a look at some of the best diet plan you can follow:-


1. Vegan Diet


Vegan diets are devoid of all animal-based products. It is based on veganism and ensures that all the nutrients come from the only plant.


For several reasons, people switch to vegan diets. Some do it for ethics, while others do it for improving their health. 


Getting a balanced diet from a vegan diet is crucial. With proper planning, you can easily ensure that you are getting all the vital nutrients from the food. 


Here are some of the best diet plans to keep health in check

What To eat?


  • Nuts 
  • Beans
  • Legumes
  • Hemp
  • Flaxseeds
  • Chia seeds
  • Tofu
  • Calcium-fortified plant milk and yogurt
  • Seaweed
  • Nutritional yeast
  • Whole grains
  • Sprouted and fermented plant foods


What To Avoid?


  • Meat(Lamb, beef, pork, wild meat, veel horse, etc.)
  • Poultry(Chicken, duck, goose, turkey)
  • Seafood(Fish, scallops, mussels, lobster, crab, etc.)
  • Bee products(Honey, royal jelly, etc.)
  • Dairy (Milk cheese, yogurt, butter, cream, ice cream)
  • Eggs(from chicken, fish, ostrich, quails, etc.)


2. Paleo Diet


Paleo diet is fabricated to ensure that you eat the foods our ancestors to eat. They used to hunt and gather their food. 


Our ancestors lived in different parts of the world, and we can't find out the foods they ate. But, scientists believed that their diet was entirely comprised of whole grains.


You don’t need to count calories, and still, you can lose weight and improve your health with the paleolithic diet. 


What To Eat?


  • Fruits (Apples, avocados, pears, bananas, oranges, strawberries, blueberries, etc.)
  • Vegetables (Broccoli, tomatoes, onions, carrots, kale, etc.)
  • Nuts & Seeds (Almonds, walnuts, hazelnuts, pumpkin seeds, sunflower seeds, etc.)
  • Salt & spices (Sea salt, turmeric, rosemary, garlic, etc.)
  • Eggs (Pastured/ omega three enriched eggs)
  • Meat (Chicken, beef, lamb, pork, turkey, etc.)
  • Seafood (Salmon, fish, trout, shellfish, shrimp, etc.) 
  • Healthy Fats & Oils (Coconut oil, avocado oil, extra virgin olive oil)


What To Avoid?


  • Dairy (avoid all the low-fat dairy products)
  • Grains (pasta, bread, barley, wheat, rye, etc.)
  • Legumes (Lentils, beans, etc.)
  • Trans Fats(Biscuit, cakes, frozen pizza, cookies, pie crusts, crackers, etc.)
  • Vegetable Oils (sunflower oil, soybean oil, grapeseed oil, corn oil, cottonseed oil, etc.)
  • Highly Processed Foods (Bacon, granola bars, Flavoured nuts, microwave popcorn, dried fruits, margarine, ketchup, etc.)
  • Artificial Sweetenerssaccharin, cyclamates, aspartame, sucralose, etc.)


3. Dukan Diet


Dr. Dukan discovered this diet around the 1970s. One person had come to him saying that he can do anything for weight loss except for avoiding meat.


Dukan diet allows you to eat any amount of foods, provided they are in the approved foods list. The reason behind this is simple! All of the foods in this diet have no or very low carbs. It incorporates high-protein foods that take a long time to digest and make you feel fuller. There are four phases in the Dukan diet, each having its dietary habits. 


4. Low-carb Diet


As the name suggests, it is a diet that is low in carbohydrates. It includes all recognizable and unprocessed foods, fresh meat, and whole grains. 


What To Eat?


  • Meat
  • Fish
  • Eggs
  • Nuts & seeds
  • Fruits 
  • Vegetables
  • High-fat Dairy
  • Fats & Oils 
  • Legumes
  • Unrefined Grains
  • Wine


What To Avoid?


  • Starchy vegetables
  • Highly Processed Foods
  • Refined Grains
  • Sugar
  • Trans Fats
  • Low-fat & Other Dietary Products


5. Ultra Low-fat Diet


Also known as a very low-fat diet prevents yourself from taking more than 10% calories from fat. It is mainly a plant-based diet and ensures that none of the food comes from an animal source. 


What To Eat?


  • Fruits (Apple, orange, avocado, lemon, plum, sweet lime, pineapple, peaches, etc.)
  • Vegetables (Broccoli, carrots, kale, radish, cucumber, tomatoes, bitter gourd, squash, scallions, rhubarb, etc.
  • Proteins (Fish, eggs, tofu, mushrooms, soya chunks, lentils, chickpeas, sprouts, edamame, etc.)
  • Beverages(Green tea, herbal tea, water, buttermilk, black coffee, etc.)
  • Healthy Fats (Almonds, walnuts, flax seeds, chia seeds, peanut butter, pistachios, avocado, avocado oil, olive oil)


What To Avoid?


  • Junk foods (Soda, fried foods, junk foods, processed foods, refined sugar, etc.)
  • Dairy (Cheese, cream, etc.)
  • Protein (Fatty portion of pork and beef)
  • Beverages (Soda, diet soda, packaged fruit juice, packaged smoothies, packaged buttermilk, etc.)


6. Zone Diet


Zone diet has been one of the most popular foods for several years. In this diet, you are required to eat a certain amount of carbs, protein, and fats at each meal. It reduces inflammation and promotes good health.


What To Eat?


Proteins


  • Egg whites
  • Tofu & other soy products
  • Skinless chicken
  • Turkey breast
  • Low-fat cheese
  • Lean pork, lamb, beef and veal


Also Read: How To Prevent Cancer With Food?

Carbs 


  • Fruits (Orange, apple, berries, plums, etc.)
  • Grains (Barley, oatmeal, etc.)
  • Vegetables (Mushroom, spinach, tomato, cucumber, yellow squash, etc.)


Fats

  • Peanut butter
  • Avocados
  • Tahini
  • Nuts 
  • Oils (sesame oil, olive oil, peanut oil, canola oil, etc.)


What To Avoid?


  • Tea & Coffee
  • Soft drinks
  • High-sugar fruits (Grapes, bananas, mangoes, raisins, dried fruits, etc.)
  • Starchy vegetables (Potatoes, Peas, carrot, corn, etc.)
  • Processed carbs (Bread, noodles, pasta, bagels, etc.)


7. HCG Diet


It is another popular diet that works best for rapid weight loss. You can shed about 1-2 pounds per day.


The FDA doesn’t recommend this diet and calls it dangerous. Be cautious of your health while you are on the HCG diet.


What To Eat?


  • Lean Meat (Lean beef, lobster, shrimp, white fish, and chicken breast)
  • Fruits ( Apples, oranges, strawberries, and red grapes)
  • Vegetables (Onions, cucumbers, tomatoes, celery, cabbage, and lettuce)


What To Avoid?


  • Starchy Vegetables (like potatoes)
  • Added Sugar (strictly restricted)
  • Fatty Foods (Nuts, fatty fish, and other fried foods)


8. Intermittent Fasting


It is one of the trendiest diets in the world. People use it to lose pounds, improve overall well being, and to ease their lifestyle. 


There is no specific list of foods that you should eat or avoid. Its dependant on the time after which you should feed your meals.


There are three methods to carry out intermittent fasting:


The 5:2 Method: In this method, you usually eat for five days a week and take only 500-600 calories for the remaining two days of the week.

Alternate Day fasting: In this method, every alternate day you fast. In the fasting days, restrict your calorie intake to 500-600. You can generally eat on your non-fasting days. 

Time-restricted Eating: In this method, you need to plan your fasting and eating schedule. Two approaches come under this category:


  • 16:8 Method - Fast for 16 hours, and eat your meals within 8 hr time frame.
  • 14:10 Method - Fast for 14 hours, and eat your meals only within the 10 hr time frame.


The eat-stop-eat Method: In this method, you fast entirely for at least once or twice a week. You can generally eat for the rest of the days.




Sources:

https://www.healthline.com/

https://www.mayoclinic.org/

https://www.webmd.com/

https://www.nhs.uk/

https://www.stylecraze.com/

https://www.everydayhealth.com/

https://health.clevelandclinic.org/



Also, visit: https://www.fordailymedicine.com/


Tags: Best diets for weight loss, What is the best diet for overall health, List of diets