Medically verified by Dr. Shunmukha Priya, Ph.D. in food science and nutrition
Obesity is a common health problem today. but do you know what's worse It is choosing the right types of diets for weight loss.
What do you think is best for you as millions of blogs and websites encourage you to choose this or that diet? Who do you think decides which diet is best for you?
Obesity is obviously a major problem in this day and age. Even with incredible advances in the medical industry, obesity hasn't even dropped 1 percent.
Serious illnesses like diabetes, high blood pressure and many such chronic problems are now a gift from obesity to younger and older generations.
Billions of solutions go hand in hand with millions of problems. Weight loss today is more of a business than a solution. Every day you come across these gimmicks about weight loss and the right kind of diets. In fact, there are many people who even fall in love with her.
It is true that as the days pass, the list of different weight loss diets is growing rapidly. And the fast food centers too.
In this manipulative environment, how can one choose the right type of diet and get the best results?
It has become difficult to find the best approach to nutrition. Especially as a long-term solution.
Today in this article we bring you a list of 7 different types of diets that are mainly focused on weight loss and healthy living.
Types of Diet
1. Vegan diet
Recently, one of the most popular diets that you will come across is the vegan diet. As the name suggests, it is a type of vegetarian diet.
In fact, there is an extreme level of vegetarian diet. Not only fish and meat, but also all animal products such as milk and dairy products as well as eggs are excluded from this diet.
Generally, this particular diet is followed for ethical or environmental reasons. It is not only intended to limit the exploitation or cruelty of animals for health reasons. As the reason sounds like, following this type of diet is a daunting task, especially for non-vegetarians.
As already mentioned, a vegan diet not only excludes fish and meat, but also animal products such as Milk, egg, honey, casein, whey, etc.. In fact, this is not even a diet, but rather a lifestyle and philosophy change.
If you are ready to follow this diet then your staple foods are mostly plant-based.
For example: Fruits, vegetables, leafy greens, seeds, nuts, legumes, whole grains, etc. Since you are excluded from meat, you need to find alternative products for protein and vitamin content.
Not only will vegan diet help you lose weight, it will also help your body fight other health conditions. Conditions like diabetes, heart problems, digestive problems etc. can be treated with this special diet. (1)
Also read: 7 main reasons vegan diets are healthy
2. Ketogenic Diet
One of the crash diets for rapid weight loss is the low-carbohydrate, high-fat keto diet. A ketogenic diet consists of low-carbohydrate, moderate-protein and high-fat foods that are divided into certain proportions in the meal.
Ketogenic diet is one of the types of diets mainly focused on weight loss. It is also known to treat diseases such as epilepsy.
This diet is one of the ways to lose weight quickly in a few months. It is also recommended for people struggling with acne.
While the keto diet is most effective at losing weight, it cannot be a long-term plan. In particular, it is not the way to live a healthy life that is a sustainable way to lose weight.
Before proceeding with this particular diet, you must consult your doctor and dietitian. This is an extreme type of diet that requires strict vigilance. (2)
Also read: Keto Diet: Not an Ideal Diet for Good Health
3. Mediterranean diet
One of the top of the list of different diets to lose weight is Mediterranean Diet. This diet here includes the consumption of foods that are available in your area. Mostly vegetable, but meat is not completely eliminated.
The Mediterranean diet also promotes the importance of physical activity and meditation. This diet allows you to replace junk food with alternative options according to your particular cravings.
As it promotes healthy eating, it becomes inexpensive and also satisfying as you tend to consume the right amount of food.
This can be your diet for long-term healthy living. It is very beneficial for those who suffer from mental illnesses like depression and anxiety.
It's also recommended as it reduces the risk of Alzheimer's and Parkinson's. A healthy diet also increases your life expectancy.
Myths come with facts. One such myth about the Mediterranean diet is that it is expensive. Good! That is definitely wrong. Because the decision for a maximum of plant-based foods and especially for regional foods is always inexpensive.
Another such myth is that the Mediterranean diet is mostly based on food only. As clearly stated above, this particular diet also promotes the importance of physical activity and mental health. (3)
Also read: Why the Mediterranean diet is one of the healthiest in the world
4. Raw food diet
Raw food diet is a diet regime that primarily involves consuming uncooked or raw foods in your daily meals. It doesn't contain anything that is processed.
It is ideally recommended to consume plant-based foods in this diet. The maximum number of people who follow this particular diet is generally vegan.
The raw food consists mainly of vegetables, legumes and fruits. This diet naturally contains fewer trans fats and avoids foods that are pasteurized or processed with additives. Raw food is less high in calories and therefore one of the best for quick weight loss.
Raw foods help control blood sugar levels, reduce your risk of heart disease, cancer, diabetes, and also improve your skin health.
With this type of weight loss diet, since cooking is not allowed, you can germinate seeds or grains. Juicing vegetables and fruits is also a good approach. Dried fruits that are dehydrated and even mix your foods can be a better way to go with this diet.
Raw foods can sound simple in terms of prep time. But it is one of the difficult diets in terms of overcoming cravings and the need to consume delicious food.
This particular diet is difficult to follow in the long run. It can be beneficial for people who want to lose weight quickly. (4)
5. Paleo Diet
In the list of different weight loss diets, the Paleo Diet is the oldest. It is barely in human practice at the moment. The Paleo Diet dates back to a time when eating foods derived from hunting was the correct way of life.
It is believed that the modern practice of eating has changed so much over time that the body cannot adapt to the current food chain.
The paleo diet includes foods like Fish, meat, eggs, vegetables, fruits, seeds, nuts, spices, etc.. Foods that must be completely avoided on this diet include sugary foods, processed foods, soft drinks, dairy products, cereals, legumes, and salt.
Just like the Mediterranean Diet, the Paleo Diet aims to have a healthy diet for weight loss. The benefits lie in weight loss, diabetes management, heart health, and better appetite management. (5)
Also read: Paleo Diet For Weight Loss | Work for indians?
6. Low carb diet
As the name suggests, a low-carb diet limits carbohydrate consumption. It mainly promotes high protein and high fat foods. The main motive of the low carb diet is to lose weight.
This type of diet can also bring health benefits, such as reducing the risk of diabetes and metabolic syndrome. There are several low-carb food alternatives available these days that can help you stick to the diet.
In general, carbohydrates are the macronutrients that provide calories in a diet. Certain fruits, vegetables, grains, seeds, etc. are natural sources of carbohydrates. Limiting your consumption of these foods is essential in this type of weight loss diet.
Many food manufacturers add processed foods to refined carbohydrates like sugar and white flour. These foods must be consumed within limits or even avoided.
In addition to helping you lose weight, low carb diets are good for your health by reducing the risk of heart problems. (6)
Also read: 5 Great Tips for Following the Low Carb Diet
7. Intermittent fasting
Don't go by the name. It is definitely not a starving diet! An intermittent fasting diet involves fasting some time in a day.
For example, the time between your dinner and breakfast. You generally do not consume anything between these times and so this is a fast.
Fasting for some time in a day helps digest food. It also helps burn a lot more calories than other diets. This diet must be followed for a shorter duration starting with the fast. Going overboard the first time can damage your health.
How do you think intermittent fasting works? For starters, let's say you get all of your energy from food consumed between 9 a.m. and 6 a.m. After 6 p.m. you don't eat anything until 9 a.m. the next day.
The food you consume from 9 to 6 will provide you with the energy to spend the next 15 hours. Once all of that energy is used up to stay active for the rest of the time, your body uses the energy from the fat stored in your body. Hence leads to weight loss.
With a number of diets in the list of different weight loss diets, there are a few that focus not only on losing weight but also on your health. It is important to know and understand what works best for you. (7)
Also read: Everything You Should Know About Intermittent Fasting
How to decide which type of weight loss diet is best?
When it comes to weight loss, you have a lot of advice and information. May it come from millions of websites, blogs, or even magazines and books. But don't fall for anything that comes in your way. Most of these diets are improperly approved and not a long-term solution.
We understand your confusions and concerns. But the question is do you understand? Weight loss is an art. It requires strict vigilance and collective support from those around you. Most importantly, understand your own body.
What do you like / dislike? What do you feel full of? And many such questions need to be answered.
Here's what you can do to get started:
- Consult a nutritionist: First and foremost, involve your nutritionist in all of your discussions and research. They can give you the right guidance on what is right for you and what is not.
- Find alternatives: Take your needs into account. Don't limit yourself to eating certain foods that you like best. Instead, look for an alternative. Restricting or forcing yourself could go down mentally and cause more damage to your body.
- Affordable: Always pay attention to how much you can afford financially. When it comes to health, it is said to be wrong to look at your pockets. However, it is important to understand that not everyone is able to afford everything. Make your budget in advance.
- Opt for locally available and seasonal foods: Make sure you try diets that go with your locally available foods. This way you don't import anything from the outside that protects you from unwanted costs. In addition, you are already aware of these foods on a daily basis.
- Physical activity: Always include physical activity in your diet. It is important to understand that dieting alone cannot help you lose weight or live healthy. A balanced diet and exercise is extremely important.
- Additions: Obesity can be the result of a lack of certain nutrients. Adding supplements that you check with your dietitian will aid your weight loss along with dieting.
- Do not stress: Don't go overboard. Diet is difficult! If you follow a diet so often that you feel guilty about being cheated on. This leads to unwanted stress. So it's important that you take it easy and also enjoy what you like (or find better alternatives).
Facts and myths are always heard and said. But the man who finds the reason and the explanation behind it makes the best of life. (8th)
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While we've given 7 types of diets, we'd also like to remind you that these are just a few of the many fish in the ocean of diets. In the end, it is best for you not to be decided by anyone but yourself.
Always remember, a man is his best friend and his advisor too. Decide what is important to you and discuss it with those who know you. Patience is a key to weight loss, and to all of your problems in general.
At Possible we offer you FREE nutritional advice! If you are unsure which type of diet is best for you, or if you have doubts and questions about weight loss diets, we are just a click away. You have us!