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The word “Diet” you would hear it even if you are not into fitness, I bet you heard it multiple times and probably attached to it another word like Ketogenic or Vegan. A diet is a discipline method you follow on certain food course over certain time or hopefully becoming a lifestyle for you to accomplish health and body related goals. Just so you know, there are many more different types of diets for weight loss or weight gain and branches are extending from them.
What I am about to tell you might be incomprehensible (I don’t blame you, you have been misinformed), neither follow a diet nor be on a diet if you are not willing to turn it into a lifestyle. If you are on something it means you will be off of it sooner or later, this is what caused most people who were on strict diet to go rouge and not achieve their goals. But first, know your options and so here are types of diets for weight loss.
The Zone Diet
This is my favorite type of which I turned it into my lifestyle. This diet is where you have to follow specific ratio of macros, carbs comes first slightly higher percentage compare to protein and fat. If I were your nutritionist, I will focus on protein first and lead with that depending on your goals usually 75% of your total body weight till 200% and from there I will derive the rest of macros carbs and fat. Keep in mind carbs will still hold higher portion, what I mentioned above about protein is nothing compared to the overall daily calorie intakes.
If you are on your own as a beginner do not worry, just use your hand to follow through. Five fingers means five meals divided throughout the day excluding sleeping hours and protein is the size of your palm. As for advanced trainees, a calculation of everything should be taking, from body measurements to macros intakes. The diet is sufficient, it worked for decades for a reason and it will continue to work.
The Paleo Diet
Aka The Caveman diet, indicating the food side of the equation not the personalities LOL (or so we were told by history…). This diet is all about whole foods, so it eliminates the possibilities of major diseases caused by the bad modern lifestyle like diabetes and heart diseases.
Your source of protein will be the basics such as eggs, fish (sea food in general) and meat. As for the carbs, they will be tubers, vegetables and fruits and for fat nuts, seeds and other healthy fats. As for the no no list, the most obvious one are processed foods; every food that been tampered with, like food with labels that says low fat, full cream or diet, all of them are the opposite food source during stone age era… matter a fact they were non-exiting.
Then you have sugar related products like soft drinks, candies and the rest of the “Sugar Gang” members. Dairy, legumes and grains fall on the same list along with trans fats. Let us say you are not a hardcore Paleo fan, you may add grass feed products as well as some gluten free grains because these are been scientifically proven that they are on the healthy category.
The Vegan Diet
The Vegan diet in my opinion tends to lean on the spiritual side of someone’s discipline choice or simply for health and environmental reasons.
This diet is the extreme type of vegetarian diet, where the vegan differs from it by not consuming also any products made by animals or their skins such as eggs, honey and dairy.
Protein sources will be beans and various options of seeds and legumes, then you have carbs with high amounts in potatoes and rice also fruits and vegetables. Fat are available in coconut and olive oils.
The Ketogenic & Atkins Diets
The macro “Carbohydrate” is the one bringing these two together, they are all about carbs restrictions. Their main goal on holding back the carbs, is to force the body to use stored fat as fuel rather the energy from the carbs (either good ones or bad ones) consumed… this state is called “Ketosis”. Since a gram of fat equals to 9 calories, both of the diets depend on fat to reach the recommended calorie intake of the day.
That been said both diets also have differences, take Atkins diet for example the carbs intake increases from one phase to another totally in four phases course, which means carbs are introduced back to the equation eventually, while in Ketogenic diet the carbs intake stays as it is (specific percentage). Also, protein wise, in Ketogenic diet the intake is limited as suppose to Atkins diet which is open.
Change Your Lifestyle Already
Wish to lose weight? the Zone diet keeps your overall calories intakes on check without losing your mind by restricting one of the three macros (Carbs, Protein and Fat). I would recommend Paleo diet for everyone if it were not so dang expensive, I do not know about the rest of the world but here in my country every food that is fresh and whole, you need to be financially stable to afford eating whole food on a regular basis.
I do not know much about Vegan, but usually I go on a Vegan diet once or twice a week… but here is my problem with it, you would not get much of calcium, iron and Vit B12 that is critical especially during pregnancy and breastfeeding. As for Ketogenic and Atkins diets, sure you will lose weight fast but again it depends on your condition, I would not recommend it unless your doctor gives you a green light.
As any other diet course, I would suggest a doctor consultation before following through new eating habits. Now that you are familiar with the top diets out there, you need to make a decision and stick to it as a lifestyle forever.