Popular Diets for Weight Loss : When it comes to weight loss, there are many ways to accomplish the ultimate goal of a healthier, leaner body. Diets may aim to reduce appetite, reduce overall calorie intake, or eliminate certain food groups. The most important factor in any weight loss diet is ensuring that it is nutritious, flexible to your lifestyle, and sustainable in the long term.
Below is a list of popular diets for weight loss that are great ways to kickstart a healthier lifestyle while also shedding pounds.
The keto diet is a low-carbohydrate and high-fat, high-protein diet. It pledges fast weight loss results. By reducing carbohydrates, the body relies on fat as its main energy source, resulting in ketosis. In a state of ketosis, fat cells are converted to ketone bodies, which circulate in the bloodstream and become the body’s primary energy source. The body loses fat quickly on a keto diet. However, it is important to consult a physician prior to starting a keto diet.
The “keto flu” may occur when first starting the keto diet. People report feeling foggy or tired for up to two weeks after beginning the diet. This occurs due to a restriction of nutrients such as those from fresh fruits, legumes, vegetables, and whole grains. Constipation is also common due to the lack of fiber intake.
Intermittent fasting is a diet that involves fasting periods and eating periods that are time restricted. It does not involve food restrictions. A popular style of intermittent fasting is the 16-8 approach. In this model, there is a 16-hour fasting window followed by an 8-hour eating window. Having a limited amount of time in which you are allowed to eat food can be beneficial in many ways. Intermittent fasting helps deplete glycogen and reduce daily calorie intake, while opening the door for fat loss and improved body composition.
Intermittent fasting is growing in popularity because of its convenience and easy adaptability to any lifestyle. It offers a convenient way to burn calories without much dietary restrictions, and you can still enjoy your favorite foods. Intermittent fasting has other added health benefits such as decreasing cholesterol levels and blood pressure and increasing immune function and cognitive ability. It is possible to experience mild side effects such as headaches, nausea, diarrhea, and temporary sleep disturbances when starting this diet.
A low-carb diet, like the keto diet, restricts carbohydrate intake. However, the key difference is that a low-carb diet is not as restrictive in carbohydrates as the keto diet. In a low-carb diet, it is recommended to consume 50 to 150 grams of carbohydrates daily. In a ketogenic diet, it is recommended to consume less than 50 grams of carbohydrates daily.
According to an article by Ensoul Body Medical Clinic, the keto diet may be too restrictive for most people, which leads to poor long-term compliance. In those cases, a low-carb diet is recommended to be more sustainable in the long term.
Carbohydrates (such as grains, fruits, and starchy vegetables) are foods high in fat and protein. Low-carb diets are well known for weight loss and frequently do not need calorie counting. Low-carb diets are particularly helpful for people with Type 2 diabetes to better manage glucose intake and have reduced cardiovascular risk factors. However, a carbohydrate-deficient diet may cause headaches, fatigue, difficulty concentrating, nausea, constipation, and mineral deficiencies.
According to Dr Thean from Ensoul Medical Clinic, in order to lose weight, it is important to make dietary changes that can be consistently upheld for months to years in the future, or the weight is likely to be regained. One must eat fewer calories than they expend every day to lose weight. It is important to understand the role of the keto diet, intermittent fasting, and the low-carb diet to make an informed decision on your weight loss plan.
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