types of diets
Many people ask the question, how to choose the best diet?
types of diets – In answer to this question, we must say that although there are many types of diets, it is challenging to find the answer.
After all, there is no one-size-fits-all program, so unfortunately you can not rely on the experience of those around you and your friends. The best diet is one that is specifically designed based on your lifestyle and physiology.
How to choose the best diet
Before choosing the best diet for any purpose, whether health or weight loss, it is important to ask yourself some questions to get a proper assessment of your physical condition.
What diet can you maintain for a long time?
There are many diet plans in the world today that promote good health.
The key is to find a diet that keeps you healthy and does not cause stress.
To get the best weight loss diet, first ask yourself these questions:
How does your diet affect your happiness?
Do you get stressed while dieting?
Can you follow the diet in the long run?
In addition, “factors such as pleasure, flexibility and longevity must be taken seriously.”
types of diets
The best slimming diet in types of diets
Most of the diets you choose for fast weight loss are compact and less stable because they put a lot of pressure on you.
Diets that promise significant weight loss are also often unsustainable and cannot be followed in the long run.
Usually, people who follow this style of diet for a short time, become more gluttonous than before and return to their previous weight.
Any diet that differs too much from your basics and body needs is definitely not the best diet and you can not stick to it for long.
Which diet plan is right for your overall health?
Some diet plans may be planned to focus on health and weight loss, but others are designed solely to lose weight.
It is important to remember that we are all very unique people, and most of us have different patterns in terms of health and lifestyle that can influence our diet.
This means that you should not use the diet of a friend, colleague or even family member, to get the best diet you need to have the right perspective.
Having a proper diet should be designed based on your lifestyle and your daily physical activity level.
Sometimes one diet may work well for one person and not for another.
Many diet programs reduce the intake of whole food groups, which can lead to nutrient deficiencies as well as irreversible health problems.
For example, if your diet is very low in carbohydrates and you have type 1 or type 2 diabetes, your diet may not be right, or if your diet is very restrictive and you are pregnant or breastfeeding, it is definitely the best diet not have.
Keep in mind that, in general, pregnancy is not a good time to lose weight.
If you are pregnant or breastfeeding, consult your doctor or dietitian before making any changes to your diet.
Is the diet of your choice safe?
In order to have the best weight loss diet, you must make sure that the diet of your choice is completely safe and does not harm you.
Be sure to talk to your doctor or dietitian before starting a new diet.
If you do not have a nutritionist, updatebody gives you the opportunity to talk to the top nutritionists and consultants so that they can design the best diet for you.
To make sure your diet is the best diet for you, you should have a thorough analysis of your body system and measure your changes periodically.
Important Note: The diet you choose should be safe and effective, taking into account your lifestyle.
In the following article, we will introduce some of the world famous slimming diets:
The most popular diet programs in the world with the support of some scientific evidence and documents
Ketogenic diet (keto)
This diet is full of healthy fats, enough protein and low carbohydrates that send the body into ketosis.
In the definition of ketosis, it should be said that the body uses stored fat to produce energy.
Published research in clinical cardiology shows that a ketogenic or “keto” diet can be an effective way to lose weight, but to be successful, you must follow the program consistently and without cheating.
It can be said that this program is the best slimming diet for people with type 2 diabetes.
Although the keto diet is very popular among people with type 2 diabetes, you should avoid it if you have type 1 diabetes or other specific metabolic disorders.
Remember, no matter what your current health status is, you should talk to your doctor before starting a ketogenic diet.
What are the barriers to a ketogenic diet?
One of the biggest obstacles to continuing this diet is saying goodbye to bread and other carbohydrates.
Make sure you can meet the challenge of cutting down on carbs. Adherence to this diet will probably mean a lot of planning in the future, especially during celebrations and parties.
You should also be prepared for some noticeable side effects of this diet such as keto-related diarrhea or constipation, fatigue, mood swings, headaches and bad breath.
Experts say these symptoms are an important part of the keto diet, also known as keto flu, which can occur during the process of regulating your body’s metabolism.
Many people think that the basis of the Indian diet is high-fat meat, but in fact it is the basis of vegetables.
So eat only foods such as meat, fish, poultry, eggs, fruits and vegetables that are available to Indians.
This means that whole grains, dairy products, legumes, sugar and salt are not everything, or perhaps less attention is paid to them in this diet.
Now if you think this diet is the best weight loss diet for you and you enjoy this style of eating, plan and prepare your diet with the help of a nutrition consultant.
A study published in the August 2017 issue of Nutrition shows that this diet can definitely lead to weight loss, but the Academy of Nutrition and Diets warns that the plan could also cause deficiencies in certain nutrients such as calcium and vitamins.
D3, so according to an article published in the Royal College of General Practitioners of Australia, anyone at risk for osteoporosis should avoid this diet separately.
types of diets
The Atkins Diet
This low-protein, high-carbohydrate diet has been around for decades and has been hailed by many as the best weight loss diet, but some say the Keto diet is the new Atkins diet, although it is a popular low-carbohydrate diet with little Atkins. Is different.
this diet works in stages, in the first stage the amount of carbohydrates is about 20 grams per day, with the continuation of the stages, you are allowed to consume more carbohydrates.
In a 2014 study, researchers found that the Atkins diet led to definitive weight loss in the long run, and that the diet was similar to the weightlifting diet.
Because this diet, like keto, is low in carbohydrates, it may not be suitable for a person with diabetes.
Dash Diet (DASH)
This diet is a great way to eat that is recommended to many friends. Since the default of this diet is to help people with high blood pressure, low-sodium foods are more recommended in this diet;
But given that most people today consume too much salt in their meals, it is not surprising that nutritionists recommend this method of eating to treat many different problems such as heart disease and obesity.
According to the Academy of Nutrition and Dietetics, the Dash diet, or dietary approaches to stop high blood pressure, are more focused on reducing sodium intake and increasing fruit and vegetable intake.
So do not forget that the Dash diet can be the best weight loss diet for people with high blood pressure and they can hit a double arrow (both weight loss and blood pressure control) with one arrow.
The Mind diet is a combination of the Dash diet and the Mediterranean diet.
According to the Alzheimer’s Association, this diet means slowing the progression of Alzheimer’s disease, the most common form of dementia and an unbearable neurological disease that older people often experience and live with.
The diet focuses on vegetables, berries, beans, whole grains, olive oil, and fish, and calls for a reduction in saturated fat.
Because this diet focuses on reducing unhealthy fats and eating whole, fresh foods, people who follow a healthy diet tend to lose weight in addition to staying healthy.
It can be said that Mind is the best diet for friends who are also in favor of health.
Low carb diet
Many diets, including the Atkins and Keto diets, are included in this set.
According to nutritionists at a reputable clinic, a low-carb diet reduces carbohydrates to less than 60 grams per day;
But more research is needed to use this diet in the long run.
Following this type of diet can lead to certain nutritional deficiencies that children, pregnant women, and women who are breastfeeding should avoid.
A low-carb diet is the best diet for people who enjoy eating unhealthy foods, including high-fat animal products and sweetened refined carbohydrates.
There are many ways to do intermittent fasting, from fasting for a few hours a day to a 24-hour period once or twice a week.
A nutritionist says, “
If you want to break bad eating habits like eating late at night, fasting at night can be helpful for you (fasting means that you decide to abstain from eating for a few hours).
There are many patterns of intermittent fasting, so it is important to make sure you choose a method for you and fits your lifestyle.
The function of this diet is that fasting counteracts the mild stress that enters your body cells and possibly helps to strengthen your body.
For people whose life plans and routines are constantly changing, intermittent fasting can be really challenging.
If you are traveling, it is very difficult to follow this diet.
This diet may be better for people who have more stability in their lives.
Intermittent fasting is not recommended for people with type 2 diabetes, children, pregnant or lactating women, or people with a history of metabolic disorders.
Intermittent fasting is considered to be the best diet for people who are accustomed to eating unhealthy snacks.
This is the best diet for you if you want to fast for alternating days. You fast for 16 hours on this diet and eat 8 times, which is why this diet is also called 8:16.
According to diet experts, with this program, you will reduce calories, fats and carbohydrates in three steps, which may help you lose weight.
In addition to this diet plan, the approach is to eat whole foods and avoid processed and packaged foods.
The goal of this diet is to bring eating and lifestyle closer to health and not just weight loss.
Foods such as vegetables, fruits, beans and skinless chicken are more recommended in this diet.
The goal of this style of food planning is to create long-term habits that also improve your eating habits.
Perhaps due to the long-term approach of this diet, we can say that WW is the best slimming diet for people who are looking to lose weight and increase health together.
The best slimming diet
South Coast Diet
This low carb diet was created in 2003 by Arthur Agateston and has three stages.
The first stage is the most restrictive diet of carbohydrates such as potatoes and rice.
The second phase of the diet becomes a little softer, and the diet emphasizes lean proteins, unsaturated fats, and low-Calcium carbohydrates such as non-acidic vegetables.
The third stage is called maintenance, and in this stage you create and continue a proper routine in your nutrition discussion.
If you are unfamiliar with the Calcium index, there is a guide to better carbohydrate intake.
A study published in the Journal of Nutrition and Disease found that people who followed the first two phases of the diet found significant weight loss.
So this may be the best weight loss diet for friends who want to lose weight fast.
Vegan Vegetarian Diet
Vegan or vegetarian diet For people who do not like to eat animal foods, eating plant foods as well as herbs has positive results such as reducing chronic disease, maintaining good health.
This style of eating may help you lose weight, but some vegetarians may be deficient in certain nutrients such as calcium, iron, zinc and vitamin B12.
Of course, vegetarian diets have different models.
Diets like the Mediterranean diet are sustainable and you can use them in the long run.
We have to say that this lovely diet has fewer restrictions and that makes you more compatible with it.
The Mediterranean diet reflects the dietary pattern of people living on the shores of the Mediterranean;
Therefore, it should be said that in this diet, vegetables, fruits, olive oil, fish, nuts, beans, legumes are consumed a lot and only dairy products are moderate.
In the Mediterranean, salad is part of the main dish, not a side dish.
This diet can be beneficial for weight loss as well as reducing the risk of conditions such as diabetes, heart disease and Alzheimer’s disease.
This diet is ranked as the top diet in the annual US News Rankings.
The Food Map diet is designed for people with Irritable Bowel Syndrome (IBS), and it specifically restricts certain types of carbohydrates called fermented oligosaccharides, disaccharides, monosaccharides, and polyols.
These carbohydrates are harmful to the digestive system and cause problems such as bloating and stomach pain.
Saturated diet or satiety
A satiety diet is not as accurate as a relaxing diet.
In this diet, the main ingredients that should be consumed are whole foods such as apples, oats, hot peppers and salads, and so on.
The idea behind a satiety diet is that these foods, which contain fiber, protein and fat, make you feel full, so you reduce the risk of overeating by following this diet.
In this diet, whole foods have a higher priority than packaged foods.
Choosing the best slimming diet
We hope that by reading this article, you have realized that choosing the best weight loss diet is not easy, and you should seek the help of experts and consultants who have more experience and information in this field.
We emphasize again that in order to achieve the desired results in weight loss, the diet should be designed based on your lifestyle and general physique.
types of diets