There are numerous weight loss diets available, and what works best can vary from person to person. Weight loss diets are basically eating plans designed to help individuals lose weight by controlling their intake of calories. These diets often involve specific guidelines, restrictions, or modifications to the types and amounts of food consumed.
Here are some common types of weight loss diets:
Intermittent fasting includes periods of eating and fasting. It is based on the 16/8 method (16 hours of fasting, 8 hours of eating) or alternate day fasting.
|Better weight loss
|Hunger and irritability
|Improved insulin sensitivities
|Potential for overeating
|Cellular repair and autophagy
| Nutrient deficiencies
|Simple-easy to follow, time saving
|Social and lifestyle limitation
The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis in the body. Ketosis is a state of metabolism where the body primarily uses fat for energy instead of carbohydrates. Most calories in this type of diet come from fat and protein, then carbohydrates which is quite different from the usual normal daily diet.
|Effective for weight loss
|May cause headache, fatigue, dizziness, nausea, and irritability
|Positive effect on health marker- triglycerides,cholestrol inflammation
|Might increase bad cholesterol LDL
|Difficulty sustaining long term- due to lack of options
|Stabilize blood sugar level
|Digestive issues due to low fiber in diet
|Increased fat oxidation
|Increased risk of health conditions like- pancreatitis, liver disease, or disorders of fat metabolism.
A vegan diet is a plant-based eating pattern that excludes all animal-derived products. People following a vegan lifestyle, known as vegans, refrain from consuming meat, dairy, eggs, and other animal products, even honey sometimes. A well-planned vegan diet can offer a variety of health benefits but requires attention to nutritional needs.
|High in antioxidants, vitamin and minerals
|Increased risk of certain nutritional deficiencies – Vit B12, iron and calcium
|Better weight management due to low saturated fat and calories
|Harder to meet daily protein goals
|Better digestive health due to increase in fiber
|Increased bloat and gas
|Environment sustainability- reduced carbon footprints
|Social limitations- due to lack of options and awareness
A low-carb diet is an eating plan that restricts the intake of carbohydrates, often with a focus on increasing protein and fat consumption.
|Effective for weight loss
|Nutrient deficiencies due to certain food restriction
|Improved blood sugar levels
|Digestive issue-constipation due to lack of fiber
|Positive effect on lipid profile- Increase in good cholesterol
The Paleo diet, also known as the Paleolithic or caveman diet, is based on the presumed diet of our ancestors during the Paleolithic era. It emphasizes whole, unprocessed foods and restricts or eliminates grains, legumes, dairy, and processed foods.
|Whole nutrient dense foods
|Lack of certain nutrient like- Vit D, calcium, fiber
|Enhanced weight loss
|Expensive food options
|Increased protein intake
|Overemphasis of animal protein
|Lack of long-term research
|Not sustainable for environment
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