There are various reasons why people diet whether it’s to gain, lose weight, for better health and so on which means there are tons of diets with different purposes, benefits and meal plans. So before picking out a diet you first have to establish a goal since a diet plan can greatly affect the process of achieving your goal.
Most people have this idea that diets are limiting but that isn’t the case. Most diets encourage you to treat yourself every once in a while and the various recipes you can find online might just taste better than a classic cheeseburger. And something to bear in mind is the fact that some diets might work for others and may not work for you, and vice versa
There are also tons of diets to choose from depending on your goal and preference and among the long list you’re surely going to find one that fits you the most. To save you time and effort from research and comparison, Strength After Thirty has listed down different types of diets down below:
The Mediterranean Diet
This is a full-on vegetable diet that holds back any meat intake as possible however chicken and fish in moderation is fine. So your diet is going to be composed of plant-based foods, whole grains, beans, seeds, nuts, cheese and yoghurt. Vegetables are expected to be part of your everyday meals and instead of your everyday salad dressing such as ranch, vinaigrette, butter or marinades use olive oil. And for your snacks go for some nuts, seeds, yoghurt, fruits and grains.
Apart from having control over your weight, this diet benefits you in so many ways such as helping with depression, controlling blood sugar levels and providing a more sustainable life that prevents diseases such as dementia and heart problems.
There are several reasons why people choose to switch over to a vegetarian diet but the most common one is pretty ethical and it’s to stop animal exploitation and cruelty. So this means to steer clear from any animal meat but if you think you can handle an all vegetable diet you can opt to choose from its various types that have different diet plans such as:
- Fruitician vegetarians
- Lacto-ovo vegetarians
- Living food diet vegetarians
This diet can benefit you by providing a low-fat yet high-protein that can aid in weight loss, reduce the risk of diabetes and heart problems, minimize the chance of cancer and Alzheimer’s and prevent high blood pressure.
Blood type diet
This diet is customised depending on your blood type since not everyone has the same effect on specific foods. Some foods might help you lose weight but help others gain and vice versa. Here’s a list of foods that are safe to eat and avoid for each blood type:
- Agrarians (Types A) – Avoid red meat and switch to tofu or turkey. Fruits, vegetables, seafood and soy are safe to eat.
- Nomads (Types B) – Avoid chicken, pork, corn, wheat, tomatoes and lentils. Other vegetables, fruits and other meat are safe to eat.
- Enigma (Type AB) – Avoid corn, kidney beans, beef and chicken. Safe foods to eat are seafood, dairy, beans, grains and tofu.
- Type O – Avoid dairy, red meat, spinach, broccoli and seafood and opt for other high-protein foods. Vegetables and fruits are safe to eat as well.
Low carbohydrate diet
Under this diet holds several others each with different purposes, functions, meal plans and benefits. This diet entails limiting your daily carbohydrate consumption so that your body is forced to use more fats for fuel rather than carbs as the primary source of energy. So without further ado, here are the types of low carb diets:
This diet consists of lean proteins, grains, grass-fed meat, whole foods, fruits and vegetables, eggs, nuts and seeds. And since this diet restricts you from eating carbs, you’re only allowed to satisfy your sweet craving from sugar found in fruits or other vegetables such as sweet potatoes. Avoid dairy products, grain-fed cows and processed goods.
This diet is pretty popular in this sector and is known to be an effective way to lose weight since you’re only consuming protein, vegetables, fruits and healthy fats without carbs on the table. And with the same logic as any other low carb diet, this aims your body to use fats as a source of energy rather than carbs.
The diet is divided into four parts, the first of which is the initiation phase, during which you eat less than 20 grams of carbs each day for two weeks. When you get closer to your ideal body weight, you gradually add nutritious carbohydrates back into your diet.
This diet has a high-protein and low carbs meal plan that’s split into four phases which are two weight loss phases and another two maintenance phases. Each of these has its own dietary plan and time frame depending on how much weight you want to lose. The first half consists of high-protein meals and fewer carbs and for the second half, this involves adding vegetables, fruits and fats into your meals and taking less protein to maintain your ideal weight. This can benefit you by raising certain satiety hormones at a faster metabolic rate which is a result of a decrease in the appetite hormone ghrelin are all used to lose weight.
This diet serves the same purpose as other low carb diets but what makes this different is that it promotes the intake of healthy fats such as coconuts, avocado, nuts, olive oil and so on that permit the body to use these fats as fuel instead of carbs. There are also types of keto diet to know about that might interest you such as:
- Lazy keto – The priority is only on limiting carbohydrate consumption, which may or may not result in ketosis.
- Keto 20 – This allows you to eat extra carbohydrates than normal. While a standard ketogenic diet calls for 70-75 per cent fat, 10 per cent protein, and 5% carbohydrates, this diet calls for 50 per cent fat, 30 per cent protein, and 20% carbs.
Ultra low-fat diet
A typical low-fat diet is roughly 30% of daily calories as fat, whereas an ultra-low-fat diet limits fat consumption to less than 10% of daily calories. It’s because proponents think that 30% fat restriction is insufficient and that additional fat restriction must be imposed for weight loss and other health advantages. It is a high-carb, low-protein diet since it consists primarily of plant-based meals with small amounts of meat. This diet will not only effectively help you lose weight but also aid in preventing diabetes, high blood pressure and high cholesterol.
For this diet, you’re dealt with a daily intake of carbohydrates at around 35-45 per cent, protein about 30 per cent and fats around 30 per cent. Studies on this diet have had mixed results, with some believing that it decreases hunger and increases weight reduction. Some, on the other hand, say that the weight reduction achieved by following a low-glycemic diet is insignificant when compared to other meal plans. But following this diet can help with weight loss, reduce risks of chronic illnesses and lessen inflammation.
This diet is more of an eating pattern rather than a calorie count. This schedules your meals differently throughout the day. This can be an effective way to lose weight when followed accordingly. Down below are some diet patterns you might want to try:
- The 16/8 method – Each meal should be 8 hours away, and the remaining 16 hours of the day should be fasting.
- 5:2 diet – Take your regular daily calories for 5 days, then restrict your calorie consumption to 500-600 calories on two separate days of the week.
- Eat-stop-eat method – This fasting method requires you to fast for about 24 hours once or twice a week on separate days.
- Warrior diet – During dinner time, eat one huge meal and a couple of fruits, vegetables as snacks during the day.
The HCG diet or in other words human chorionic gonadotropin is known to be a pretty extreme diet that can make you lose weight fast around 1-2 pounds a day. HCG is a hormone most commonly found during early pregnancy and is said to boost metabolism, lose weight without the feeling of hunger. Its meal plan has three phases and for a better elaboration here are the phases through points:
- The first phase is taking HCG supplements
- The second phase which takes about 3-6 weeks is the time you’ll get HCG injections, pellets and sprays followed by a diet of around 500 calories a day.
- For the third phase stop the intake of HCG and start to eat more and more amounts of food through succeeding weeks.