There are more than 7 types of dieting that are popular among fitness enthusiasts and people keen on getting healthier. Some of the most common dieting options are the paleo diet, which eliminates processed foods, and the keto diet, which eliminates carbohydrates and relies on fats. There are also other diets like the vegan diet, the Mediterranean diet and the raw food diet. Intermittent fasting is also preferred among people today. Get to know more about the different types of dieting and their benefits in this article.
This diet eliminates sugar intake, and the only sugar in the diet is in the form of fruits or vegetables. The diet has no dairy, processed foods, grains and promotes a lower carbohydrate intake overall. This leads to a decrease in glucose, forcing the body to utilise fat stores as fuel. The paleo diet consists of vegetables, fruits, fish, oils, nuts, fowl and meat (grass-fed only), eggs, and sweet potatoes. This diet is known to lead to significant weight loss as there is less calorie intake and higher protein intake. It reduces cholesterol, blood pressure, blood sugar and triglycerides. However, it also does away with essential nutritious foods like whole grains, dairy and legumes.
Some research has started focusing on aligning diets with a person’s blood type. The intent is to match common dietary and nutritional needs based on a certain blood group. For instance, type O individuals are recommended high protein diets, and type A are advised to skip meat and eat more tofu, fruits, and turkey. Blood type AB and B people also have their own specific dietary recommendations and restrictions.
This is the strictest form of a vegetarian diet; it eliminates all animal products, meat, dairy products. The big plus point is the considerable reduction in cholesterol or saturated fat intake. It may seem like this diet requires a lot of planning and recipe modifications, but proper planning can greatly benefit your health. Vegan diets have been proven to reduce the risk of heart disease, high blood pressure and obesity. Moreover, it is quickly gaining popularity all over the globe and you can find vegan alternatives for most food products and even restaurant offerings today. As long as vegans find adequate replacements for protein and vitamin B12 sources, there is nothing your body is missing out on.
Intermittent fasting is more of a pattern of eating rather than a diet. It requires you to cycle between eating and predetermined fasting periods. It reduces calorie intake and has been a great success with weight loss plans as it increases metabolic rate, along with HGH levels, better insulin sensitivity and cellular repair. It also reduces cholesterol, blood sugar and triglycerides, and inflammation. However, note that this diet may not suit everyone’s needs and lifestyles, especially those sensitive to blood sugar drops, pregnant and breastfeeding women, children, teenagers, underweight or nutrient deficient people.
Low-carb diets focus on forcing your body into relying on fat stores for fuel by drastically reducing carbohydrates, and therefore glucose supply. It has been a well-known method for weight loss for many years. The diet prioritizes unlimited protein and fat intake, with a very low carb intake. In absence of the primary glucose fuel, the body utilises fatty acids and ketones. Often, people on this diet reach the state of ketosis, which is why this is also known as the ketogenic or keto diet. Ketosis aids in significant weight loss, and the diet helps to reduce cholesterol, blood triglycerides, blood pressure, insulin spike and appetite which further decreases calorie intake. However, in some cases, the potential downsides may include low mood or energy, an increase in bad cholesterol, and in rare cases a condition known as non-diabetic ketoacidosis seen mostly in lactating women. Hence, consult a professional before going on this diet.
Another vegetable-heavy diet, the Mediterranean diet does not eliminate meat altogether but does avoid it as much as possible. It includes higher oil/olive oil intake in place of butter, fatty spreads, salad dressings, etc. By adding more vegetables, fish in place of chicken, nuts, whole grains and herbs to the diet, this diet has been proven to aid with managing blood sugar levels, aiding with weight loss as well as depression.
As the name suggests, this diet promotes eating unprocessed and uncooked ‘raw’ food. It recommends avoiding any pasteurized or synthetic food that has additives. The intent is to boost energy levels, reduce inflammation, and decrease carcinogens in your diet. Fruits, vegetables, nuts, seeds, and organic alternatives. The effort level for this diet is quite high as it might not be easy to completely eliminate processed or cooked food, and food poisoning is also a risk.
Maintaining a balanced diet is necessary to supply your body with the nutrients and fuel it needs to function optimally and stay healthy. Without a well-balanced diet, your body can struggle to fight off infections, diseases and fatigue, making you prone to health conditions, malnutrition, deficiencies and weaker performance.
Especially for growing children, not getting adequate nutrition can greatly hinder their physical as well as mental development; poor diet can aggravate health problems, impact cognitive functioning and academic performance, social health, and lead to overall diminished quality of life. It may also lead to unhealthy eating patterns that they may carry into adulthood. Lack of exercise and correct nutrition can also lead to obesity, heart disease, diabetes, low metabolism and so on.
When it comes to different types of balanced diets, there is no one size fits all as everyone’s body, nutritional needs and lifestyles are unique. Remember to keep an eye on your Body Mass Index (BMI) with the help of a BMI calculator for managing weight and calorie intake. It is advisable to consult a nutritionist and doctor before tailoring your diet and lifestyle according to your health goals to avoid any negative side effects. In order to be prepared to face any unexpected health-related emergency, it would be a smart move to go for health insurance to safeguard your finances, making sure you can focus on getting better. With the help of online platforms such as Bajaj Markets, buying health insurance is quicker and easier than ever. Choose from a wide variety of options to find the best insurance plan for you today!
A few popular types are the paleo diet, vegan diet, low-carb or keto diet, and intermittent fasting.
The raw food diet focuses one eating raw uncooked and unprocessed food such as fruits, vegetables, nuts and seeds.
The paleo diet emphasises higher protein intake and lower calorie intake in the form of processed food.
The Mediterranean diet advises replacing chicken or red meat with fish, replacing butter and heavy fats with olive oil, and incorporating more nuts, seeds, vegetables and fruits.
It is the strictest form of vegetarianism, and eliminates all meat, dairy, eggs, and animal products in general.
The blood type diet intends to align your dietary needs to your blood group.
The low carb or keto diet, as the name suggests, cuts down on carb intake to force the body into using fat stores as fuel.