All About Diet Plans: Which One Is The Best?
When you want to trim down, you will be exposed to lots (or too many) varieties of diet plans Each claim the best method to help you get rid of extra pounds. The more options you know, the more you get confused about which one you will choose.
- Atkins Diet
Definition: The Atkins Diet encourages us to eat lean protein and low-starch vegetables and not to consume simple carbohydrates such as sugar and flour. Moreover, this diet plan involves a reduced glycemic load (carb content) to maintain your blood sugar level at a healthy pace. Theoritically, consuming less carbohydrates enables your body to burn more amounts of fat.
Pros: Limiting your carb intake helps you lose weight faster
Cons: It is difficult to follow this diet plan for long-term. As many foods are prohibited, this meal plan is kind of the most boring one. The side effect of reducing carb intake extremely may cause dizziness, tiredness, bad breath, and nausea.
• Blood Type Diet
Definition: This diet program encourages us to eat based on out blood type: A,B, AB, and O. Naturopathic doctor Peter D’Adamo, who developed this diet in his book “Eat Right for Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Achieving Your Ideal Weight”, stated that each blood type digest protein (or lectin) in a different way.
Therefore, there are some certain types of food that are good for a certain blood type, but not for others. For example, meat, fish are recommended for people with blood type O, while for blood type A, meat should be avoided for weight-loss program. Every person is different when it comes to diet, that the basis of this diet plan
Pros: Some people report that the blood type diet has been effective at speeding up their weight loss program. This diet also encourages us to be more active physically, aiming at improving our health in general.
Cons: There is no scientific research proving that following blood type diet plan has a positive effect on our health. In addition, most nutritionists and doctors do not recommend this diet as it limits consumption entire groups of foods. It is also difficult for families with different blood types to follow this diet.
Definition: The Paleo diet emphasizes consumption of foods that our ancestors used to eat; nuts, vegetables, seafood, meat, and fruits. So be ready to say goodbye to processed foods ( including sugar, salt, legums, cereals and so on). According to Loren Cordain, PhD, professor of health and exercise science at Colorado State University and author of The Paleo Diet, this diet plan reduces our body’s glycemic load, has a healthy and balanced ratio of saturated-unsaturated fats, boosts vitamins and minerals intake. However, this diet also requires intermittent fasting.
Cons: There are not many studies proving that this diet is a healthy choice. Just because our ancestors ate that and did not develop any serious illnesses, that does not mean that we should follow what they ate. A small study indicated that the Paleo diet increased glucose level over 12 weeks compared to Mediterranean diet that includes grains, low-fat milk, and oils. However, it is still uncertain whether the result will be the same in a larger study.
• The Mediterranean Diet
Definition: The Mediterranean diet is based on eating habits in the region. This diet plan is one of the most favorite topics for researchers. Mostly based on fresh ingredients such as vegetables, fruits, and complex carbs such as whole grains, sometmes you can include fish, poultry, meat, and chicken a few times a week or month. This is the most colorful diet program that everyone loves.
Pros: Most people love this diet because it is simple and includes all groups of food.It is also low-fat, and healthy for your heart (according to some studies). Moreover, other studies also stated that Mediterranean dieters have less risk of developing cancer than followers of a typical American diet.
Cons: So far, no specific concerns about this meal plan. However, pay attention to your calcium intake as this diet limits dairy product’s consumption. You can find calcium-rich veggies such as kale, broccoli, or spinach. Or if you want to drink milk, find the low-fat one.
Additional info: Wine is allowed, however, drink moderately.
• South Beach Diet
Pros: You can lose extra pounds more quickly following this diet, however, you will not get too hungry as well. The first phase takes two weeks and this is the hardest as you will eat only lean meat, vegetables, eggs, skinless fish and poultry, and drink lots of water. Even the healthy oatmeal is now allowed in the first phase. However, after you pass the first phase, you can include whole-grain again.
Cons: Again, there are no sufficient supporting data showing the South Beach diet is the healthiest option. It is very hard for high-carb eaters and the recipe is a bit tricky and takes more time to eat.
So, which one should you choose? It depends. It would be better if you consult your doctor before adopting any diet plan, especially if you have a serious health condition. Last but not least, make sure you are always physically active to maintain your health.