Blogs


Home / Blog Details
    • cal09-July-2022 adminShaifali Rohillla

      11 Types of Weight-Loss Diets

    • Weight loss is a hot topic in every Indian household, either because of physical insecurities or medical concerns. After constantly poking youngsters to lose weight, we have led them to opt for unsafe ways. 

      We all struggle with the same question: "how to lose weight. Juggling between the heard and said methods, all we get is lost in the mystical cloud of failed techniques. 

      “Eat lessis a phrase that has crashed the weight loss ride millions of times. Diet doesn't comprise merely eating less. Instead, it means having a day full of healthy food. 

      Making dietary modifications is the most productive method to reduce weight and lead an active lifestyle. Because each person's lifestyle and body type are unique, different diets will be appropriate, sustainable, and effective for different individuals.


      Table of Contents

      1. Why Choose The Proper Diet?

      2. Popular Weight-Loss Diets

      2.1 The Dash Diet

      2.2 The Mediterranean Diet

      2.3 The Mind Diet

      2.4 WW (Weight Watchers Diet)

      2.5 Intermittent Fasting 

      2.6 Vegan Diet

      2.7 Raw Diet

      2.8 Low-Carb Diet

      2.9 Keto Diet

      2.10 Paleo Diet

      2.11 Dukan Diet 

      3. Dietitian Recommendation- TONEOP

      4. FAQ
       

      Why Choose The Proper Diet?

      Various elements highly influence the weight loss journey, and having a healthy and proper diet comes on top. 

      To lose weight healthily and efficiently, we need to concentrate on all of the factors simultaneously so that the weight dropped can be readily maintained.

      Some diets seek to suppress your hunger and minimise your food consumption, while others recommend limiting your calorie, carbohydrate, or fat intake. 

      Rather than restricting foods, several alternative diet regimens encourage specific eating patterns. These diets provide numerous health benefits in addition to weight loss. 

      The following are some of the most effective diet plans for weight loss and overall health improvement.

      Popular Weight-Loss Diets 

       

      2.1 DASH Diet

       One of the most popular weight-loss diets, the DASH diet (Dietary Approaches to Stop Hypertension), is extensively used for patients with hypertension to control high blood pressure. It stresses eating plenty of vegetables, fruits, lean meat and whole grains and restrains salt, added sugars, red meat, and fat.

       

      Traits of the DASH diet 

      Healthy carbs like whole grains- 7 servings

      Vegetables- 5 Servings

      Lean meats- 2 Servings

      Fruits- 5 Servings

      Low-fat dairy products- 2 Servings

      Nuts and seeds per week- 2-3 Servings per week

      2.2 The Mediterranean Diet 

       A rich diet that weighs on consuming plenty of fruits, vegetables, healthy oils, fish & poultry, the Mediterranean diet is considered one of the most sustainable and nutritious. 

       

      Traits of the Mediterranean diet

      The diet includes:

      Fruits & vegetables

      Whole grains

      Lentils

      Nuts

      Olive oil

      Eggs

      Dairy products in moderation       ·         

       

      Foods to be avoided:

       Red meat

      Added sugar

      Processed meat

      Refined Grains    

      2.3 The MIND Diet

      This diet is a combination of the Mediterranean and the DASH Diet. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is designed to lower the risk of Alzheimer's and Dementia diseases and to boost brain health by setting a particular eating habit. This diet doesn't strictly prohibit any food but emphasises the inclusion of the following ten food items-

      Green leafy vegetables- 6 or more Servings

      Nuts- 5 or more Servings

      Non-starchy vegetables- 1 or more servings

      Beans

      Olive oil

      Berries

      Poultry

      Whole grains

      Fish

       

      2.4 Weight Watcher

      This diet is also a popular diet program for weight loss. In weight Watchers, there is no particular restriction on food consumption. The focus point is, however, the set number of servings according to the nutritional count of contains like carbs, fat and calorie of various food groups.

       

      2.5 Intermittent Fasting 

      Intermittent fasting is an interesting concept in which fasting and eating are scheduled for a certain number of hours. One of the most common formats of this diet is fasting for 16 hours and eating for the rest of 8 hours.

      The other one is the 5:2 ratio which is 500-600 calories twice weekly. This diet has various health benefits and encourages weight loss, provided a person doesn't overeat during eating hours.  


       

      2.6 Vegan Diet

      The vegan diet is mainly chosen by people who follow environmental ethics. It strictly restrains every animal product(milk, cheese, ghee, eggs), which naturally cuts down the calories and dairy fat, resulting in effective weight loss. 

      2.7 Raw Food Diet

      As the name suggests, the raw food diet includes consuming uncooked food. It is based on the fact that heat kills or reduces the efficiency of nutrients while cooking. Followers of this diet consume items that can be eaten raw, like fresh fruits, vegetables, nuts, seeds and sprouts. This diet is more prevalent amongst vegetarians. 

      2.8 Low-carb Diet

      Carbohydrates are one of the first elements restricted in weight loss diet plans. In a low-carb diet, the carbs are cut down, and high-fat food is given to cut down the fat through Ketosis. The dietary supplements include meat, eggs, dairy products, and green vegetables. 


      2.9 Keto Diet 

      Ketogenic is a diet high in fat and low in carbs. Ketogenic stands for “low carb diet”. The Keto diet helps lower blood sugar and insulin levels. It shifts the body’s metabolism from carbs to fat and ketones. This diet is more effective in losing weight than a low-carb diet. It boosts insulin sensitivity and causes fat loss leading to tremendous benefits for patients with diabetes or prediabetes. 

       

      Carb-based food like grains, sugars, legumes, rice, potatoes, juice, candy and most fruits are avoided in the keto diet. 

      It emphasises consuming meat, fish, eggs, butter, nuts, healthy oil, avocados and plenty of low-carb vegetables.

      2.10 Paleo diet 

      The Paleo diet believes in eating like a cave dweller and shedding pounds. It strains on avoiding processed food items and ingredients like sugar, bread, trans fats and artificial sweeteners. The Paleo diet stresses the consumption of whole and unprocessed food like meat, seafood, eggs, vegetables, fruits, healthy fats, spices, nuts, and potatoes. It is recommended to choose grass-fed and organic products. 

       


      2.11 Dukan diet

      Pierre Dukan designed a high protein, low carb Dukan diet. Protein is the hero of this diet, which may reduce weight. Lean and high protein food contains lower calories. Eating a lot of protein can help you feel full for a long time, and the energy used to digest protein burns extra calories. 

       Dietitian Recommendation- TONEOP

      “I have been working as a dietitian for years, and I have assisted many weight loss clients with some fad diets like Intermittent Fasting, Raw Food Diets, Vegan diets and Low-Carb Diets. The results of intermittent fasting and low-carb diets are commendable and sustainable.” 

      FAQ

      1. Does consuming water before meals make weight loss easier? 

      You will feel more satisfied and eat less if you drink water, especially before meals. Additionally, water helps in hydration. 

      2. How long should it take you to feel full after eating?

      If you want to lose weight, eat with patience, as it takes a while for your brain to recognise that your stomach is full. If you eat slowly, you will consume fewer calories and drink more water. 

      3. Why record your food intake?

      By keeping a food journal, you can identify unhealthy eating patterns and become more aware of what you eat and how much you eat.

      About TONEOP

      TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  

       

       

      Download TONEOP to access our diet plans, recipes & much more. 

      Android user- https://bit.ly/ToneopAndroid

      Apple user-   https://apple.co/38ykc9H

       

       

Your email address will not be published. Required fields are marked *

left img right img