There can just never be enough ways to be fit! Here are a few of the most common diet practices around the nutrition world that you can go through and see for yourself which ones work best for you.
Intermittent Fasting Diet:
This one is the process of fasting for any set period of time (anywhere between 12-16 hours). As per research studies, fasting has been observed to reduce the appetite stimulating hormones, get insulin under control and improve the ability of body to burn fat more efficiently. Calorie deficiency is the major stand-out point of this type of diet.
Fasting can result in the release of free fatty acid and an increase in their usage as a source of energy. It further improves cholesterol and insulin levels in the blood. Makes eating as a task, easier since you have to worry about 2 meals less.
However, long periods of fasting with calorie deficiency are going to spell trouble if you are not careful about the quality and quantity of nutrients you take in, when you take in.
Planning out well in advance and having a normal approach to eating might lead you to see great results!
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The Whole 30 diet:
The concept of this particular diet is to go without any kind of junk food/ refined food pretty much everything that is short of being wholesome, for a whole of 30 days. Yes, that definitely kicks out your “cheat meals”. This diet is primarily consisting of wholesome foods ranging right from legumes, pulses, whole grains, vegetables, fruits, seafood, lean meats and dairy, nuts and oilseeds.
You will not only be eating healthy but you will actually be feeling healthier as you will be taking in absolutely nutrient dense food. This is also a great opportunity to find out and do away with anything that causes allergic reaction with your digestion.
While this sounds really cool, you also need to consider the fact that since it means “30 days” it will most probably be limited to 30 days. You might find yourself going back to including alcohol and sugars back in your diet post the 30th day, which again negates the whole idea. Though as tempting as this interesting variation of “30-day-program” diets seems, only time can tell how many choose to make it permanent.
Paleo diet is typically based on the diet patterns of early humans and is also often known as “cave-man” diet. This particular diet consists mainly of meats, fish, vegetables, fruits and eggs and excludes dairy, cereal and processed foods. In a bid to imitate the eating pattern of the early generations when they ate “raw” or wholesome foods, the paleo diet tries to keep the pattern as close to the foods’ real nature as possible. That is why processed foods are avoided throughout.
The basic rules include:
- The main foods paleo is based on: Meat, Fish, Eggs, Vegetables, Fruits, nuts, herbs, spices, and healthy fats.
- Limit the intake of stimulants like alcohol and caffeine.
- Meat you can eat: Beef, lamb, chicken and other commonly available, low fat, lean cuts apart from seafood and fatty fish. However, avoid processed/ packaged ready to eat meat items.
- Don’t avoid tuberous veggie! Include potatoes, sweet potatoes, yams, etc in your diet.
- Get your healthy fats from: Olive oil, coconut oil, groundnut oil.
- Avoid: sugar and high fructose corn syrup based products, dairy (butter can be an exception), trans fat, artificial sweeteners, processed foods like bakery items, or other packaged foods.
- When eating out, make it a point to order a class-1 protein based main dish, opt for more veggies instead of rice or bread.
The Ketogenic diet:
One of the current-favourites, a keto diet is comprised as: high fat (70-75%), moderate protein (15-20%) and low carb (2-10%) diet.
This particular diet is designed to get your body in ketosis mode that is, fat breakdown essentially. It is a state in which the major source of the body’s energy is shifted to fat from glucose and thereby your body utilizes fat as a primary source of energy. Though it takes some getting used to, but once there, there will be some serious fat-loss results surfacing.
Getting past the “keto flu” might seem hard at first, because Carbs. Even the slightest increase in your total carb intake can create a stagnation in your entire process, and it would take you about 3-5 days to get back into the program again.
However, once you get past the keto flu and the initial resistance the body might show to enter ketosis, you will definitely be rewarded with outstanding weight loss (fat loss) results.
Whiel Keto diet is good for fat loss, it may not be the most ideal choice for endurance athletes or those looking to improve their performance.
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