As weight loss has become a major health concern, a lot of different diets have gained popularity in the past few years. Every other day you hear about a new diet that promises quick weight loss. From low carb to detox to intermittent fasting, we have a buffet of diets to choose from. Here are some insights into popular diets and how you can choose the right one:
ATKINS DIET:
The Atkins diet was introduced in 1972 by a cardiologist named Robert Atkins, and it’s been popular on and off since then. The Atkins diet is a low-carb diet, usually recommended for weight loss. This diet claims that you can lose weight while eating as much protein and fat as you want if you avoid foods high in carbohydrates.
The original version of the diet (today known as Atkins 20) has four phases.
- Induction – 20 to 25 grams of carbohydrates per day
- Balancing – 25 to 50 grams carbohydrates per day
- Fine-tuning – 50 to 80 grams of carbohydrates per day
- Maintenance – up to 100 grams of carbohydrates per day.
When you are overweight, shedding pounds can improve your health, and we know the Atkins diet works. But the higher amounts of animal protein and fat in the Atkins diet may affect health in the long run.
If you have diabetes, heart disease, kidney disease, or high cholesterol, talk to your doctor before starting this diet to make sure the balance of carbohydrates, fat, and protein is right for you.
Keto Diet
To say that the keto diet has become one of the most popular diets in recent years is a complete understatement.
Keto diet advocates consuming high amounts of fat, a moderate amount of protein, and a limited amount of carbohydrates. It is usually broken down to 75%, 20%, and 5% of your daily calories, respectively.
After you follow the diet for a few days, your body enters ketosis, which means it has started to use fat for energy instead of carbohydrates.
The possible benefits of the diet are impressive, but there are a few potential drawbacks.
Common risks include kidney stones, vitamin, and mineral deficiencies, decreased bone mineral density, gastrointestinal distress, and constipation.
Doctors have been using the keto diet therapeutically since the 1920s for reducing epileptic seizures in children.
Keto diet may also play a role in the treatment or prevention of diseases other than epilepsy, including Diabetes, Parkinson’s, Alzheimer’s, Dementia, Bipolar disorder, PCOS, and certain cancers.
DASH Diet:
DASH (Dietary Approach to Stop Hypertension) is an overall healthy eating plan.
The main aim of the DASH diet is not to lose weight but to lower blood pressure. However, it can also help those who want to reduce weight, lower cholesterol, and manage or prevent diabetes.
Important aspects include:
- portion size
- consuming a wide variety of healthy foods
- obtaining the proper balance of nutrients
DASH diet comprises whole grains, fruits, vegetables, low-fat dairy products along with some fish, poultry and legumes. It encourages a small number of nuts and seeds too.
While the DASH diet is not a weight-loss program, it may indeed help lose unwanted pounds because it guides you towards healthier food choices.
So far, there has been no known disadvantage of the DASH diet.
Before starting any diet, please note that there is no one-size-fits-all approach to healthy eating.
The healthiest way to successfully losing weight or be healthy is to make small changes that will fit into your lifestyle. A nutrition plan should consider your medical history, risk factors for chronic illness, food preferences, and goals.
An easy way to make sure that a weight loss program is healthy and right for you is to see if it includes the following:
A balance of healthy foods from all food groups (whole grains, fruits, vegetables, lean proteins, low-fat dairy, and healthy fats)
- Regular exercise or physical activity
- Regular portion sizes
- Consistent meals and snacks
- Flexibility to fit your schedule
- Foods you can find in restaurants or at social events
If your weight loss plan includes all the above, it’s likely a healthy approach.
