The famous diets.
The healthiest way to lose weight is to combine a balanced diet with regular physical exercise. However, many people prefer to go on diets rather than change their eating and behavioral habits. It is easier for them to stop eating than to do physical activity. Even more, read in the magazine that a particular diet is in fashion and is being followed by actresses and models.
But, although most people go on a diet for aesthetic reasons, it is also recommended as a preventive or corrective treatment. Those who have an obesity problem, for example, should go on a diet, since being overweight directly affects a person’s health. Other reasons why people diet includes lowering cholesterol and triglyceride levels, high blood pressure, detoxifying the body, lowering blood glucose or uric acid, weight loss or gain, etc.
Diets – What They Are, Types And Tips
There are many types of diet, some of which can show favorable results more quickly, however, it is necessary to take into account that the diet cannot harm the person’s health since some are radical. An example of a radical diet is that of dr. Atkins (protein diet) that completely cuts the consumption of carbohydrates. In this case, weight loss occurs quickly due to the carbohydrate cut, but it is known that all types of food are recommended for the proper functioning of the body.
Other diets favor the consumption of proteins, such as the South Beach diet, or are even restrictive, as they must be followed by people who have some type of problem, such as gluten intolerance or who is diabetic. There are diets that release all types of food, as long as they are consumed in a moderate and adequate way, such as the Lean Body programmed diet, indicated for those who do regular physical activity.
Regardless of the type of diet that will be chosen, the recommendation is always the same: before starting a diet, seek medical advice from a nutritionist, as only he will be able to indicate which is the best diet for each person.
Check out some of the most famous diets today.
Types of diets
- Vegetarian diet – all foods of plant origin are accepted, but some also include in the diet, milk and dairy products, eggs and white meat. Red meat and meat products are prohibited.
- Food combination diet – no matter the quantity or quality of food. The secret of the diet is in the right combination of foods, so all foods are allowed. For example, acidic foods cannot be combined with carbohydrates.
- Orthomolecular diet – a priority for fresh foods, whole carbohydrates and low-fat protein-based foods, such as poultry, fish, ostrich and egg white. The inclusion of vitamin and mineral supplements is allowed daily, but be careful with the amount. Industrialized foods, red meat, and egg yolk are prohibited. Simple carbohydrates cannot be included in the last meal of the day.
- Blood type diet – according to the diet, each organism is prepared to assimilate a certain food. Who has blood digests fish, vegetables, fruits, and cereals better? People with B blood tolerate dairy products well, and with AB blood they accept varied ingredients well. Those who have blood digest red meat more easily. Small amounts of food that is not “well-accepted” in blood groups are not prohibited but should be avoided.
- Mediterranean diet – Mediterranean cuisine is the basis of the diet. The emphasis is on the consumption of olive oil, fish, seafood, vegetables, legumes, citrus fruits, spices and herbs and wine (in moderation). Foods with monounsaturated fats, omega 3 (sardines, tuna, salmon, anchovies) and omega 6 (chestnuts, and walnuts, sesame and sunflower seeds, and corn, soy, sunflower and canola oils) are allowed. Foods such as red meat, sweets, saturated fat, and sugars can be consumed, but in moderation.
- Soup diet – Carbohydrate intake is not allowed. Actually, the soup diet gets thinner, but you shouldn’t do it for more than seven days. During the period of the diet, in addition to the soup, it is allowed to eat fruits, vegetables, and raw or cooked vegetables. You can drink water and tea at will. Chicken fillet and grilled steak can be eaten in the last days of the diet. No frying during the diet.
- Dr. Atkins diet – also known as the protein diet. The diet completely cuts off carbohydrate intake and is not allowed in any meal. Thus, those who follow the diet cannot eat rice, pasta, bread, sugar, cake, flour, or legumes (corn, lentils, peas, chickpeas), or milk and dairy products. Among the permitted foods are meats, fish, vegetables, fruits, and poultry, as well as eggs and pork.
- South Beach Diet – created with the goal of reducing bad cholesterol and triglycerides. All food groups are released in moderate amounts, but the emphasis is on protein consumption. Carbohydrate is replaced by the consumption of whole products. Pasta, rice, cereals, sweets, bread, fried foods, and fatty foods are not allowed.
- Programmed diet Lean Body – indicated for those who practice physical exercises daily, since the amount of food increases every week, as the motto of the diet is “eat more to lose more”. All foods are allowed but in adequate quantities.
- Food pyramid diet – all foods are allowed. Each group of foods (there are 6 in total) is on one floor of the pyramid, which follows in decreasing order, that is, the foods are divided in order of importance and those at the bottom represent fuel for the body, while food at the top of the pyramid should be avoided or reduced in consumption.
- Points diet – this is what is called a diet based on an incentive program, created by the Vigilantes do Peso organization. According to the program, each food has a certain number of points. The person on this diet follows a table with the types of food and the score. It can only consume the quota that has been established per day. Each point corresponds to approximately 3.5 calories. All foods are allowed, as long as the established amounts are respected.
- Restriction diet – there are diets for those who have gluten restriction (indicated for patients with celiac disease), for those with lactose or specific food restriction, for those with sugar and carbohydrate restriction with a high glycemic index (indicated for diabetics and diabetics).
- Detox diet (detox) – the consumption of fruits, vegetables, juices, and teas is free. Milk and dairy products, bread and pasta are consumed in moderation. In the first five days of the diet, red meat is prohibited.
- Carbohydrates – are energy nutrients that should be more frequently on the menu, as they provide energy and the necessary disposition for the body to perform physical activity. In addition to carbohydrate consumption being recommended before exercise, it is also indicated for the recovery of the body after exercise. The sources of carbohydrates are found in bread, pasta (without sauce), fruits, cereals, potatoes, rice, cassava, etc.
- Proteins – are building nutrients, that is, they are important in the construction and repair of muscles. Protein intake is more suitable for post-exercise. Protein sources are found in eggs, fish, meat, milk and dairy products, beans, soy, nuts, chestnuts, chickpeas, lentils, peas, etc.
- Lipids – these nutrients should not be present in large quantities on your menu, but they should not be completely excluded from the balanced diet. Even because fats collaborate with the supply of energy for exercise and recovery.
- Vitamins and Minerals – are regulatory elements, that is, they help in the functioning of the intestine, indigestion and blood circulation. They can be ingested daily. Sources of vitamins and minerals are found in fruits and vegetables, in addition to cereals, eggs, seeds, milk and dairy products, meat and poultry.
- Liquids – those who do physical activity should hydrate very well. Fluid intake before, during and post-exercise is commendable. Water is essential for those who exercise, and it is recommended for athletes at least 10 to 12 glasses daily. Juices, coconut water, soup, yogurt, milk, and gelatin can also be included in the diet.