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 less” is 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.

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