Saturday, May 25, 2019

Weight Loss: Things you can learn from various fad diets

Foody Health LifeStyle

Things you can learn from various fad diets

Accept it or not, while trying to shed those extra kilos, we all have tried trendy (fad) diets to drop our weight instantly. But did it really help? Not much.

The truth is that fad diets make you lose weight, only to gain it back. That is why, these diets are perfectly named as fad, which means they are not always backed by science and cannot help in long term weight loss. These diet plans follow some healthy eating principles that are taken to an unhealthy extreme. But that still doesn’t mean these diets are all bad.

Here’s a list of few weight loss tips compiled from all the famous fad diets, which when followed in a healthy manner can actually help you lose some weight.

Paleo diet: Limit processed foods

The diet: The famous paleo diet is based on the theory that we should not eat what cavemen did not. The diet includes lean protein (meat and fish), nuts and seeds. The diet plan restricts eating grains, legumes, refined, sugar and dairy. The diet mainly focuses on foods that are densely rich in nutrients and water, which in turn will keep you satiated and thus fuller for longer.

Takeaway weight loss tip: Not eating what our grandparents did not recognise and ate is always a healthy and safe option. Why consume foods that contain titanium dioxide (candy, doughnut, chewing gum) or brominated vegetable oil (used in fizzy drinks) when you can opt for healthy options?

​Alkaline diet: Load up on produce

The diet: This diet promotes replacing acid producing foods with alkaline foods. The theory says that eating acidic foods leads to inflammation in the body, which can even cause cancer.

Acidic foods: Meat, fish, dairy, poultry, eggs, grains and alcohol

Neutral foods: Sugar, starches and neutral fats

Alkaline foods: Legumes, nuts, fruits and vegetables

Takeaway weight loss tip: The diet is packed with produce and requires you to take up your veggie intake, which is good for your overall health.

​Zone diet: Eating balanced meals

The diet promotes eating foods in the same proportion in every meal. The proportions are 40 per cent carbs, 30 per cent protein and 30 per cent fat. The diet is calorie restrictive – 1500 for men and 1200 for women. So, the majority of weight people lose on this diet is due to calorie and carbohydrate restriction.

Takeaway weight loss tip: The diet aims at balancing your hormones and blood sugar by eating proportioned meals. If followed properly, these diet proportions can help promote weight loss.

​Five bite diet: Eating mindfully

The diet: Just like any other diet, this diet also restricts food intake for weight loss. But instead of counting calories, this diet includes counting bites. The diet allows the intake of 800 calories in a day. But consuming that less amount of calories can be harmful to your health and metabolism, say experts. The five bite diet has rigid rules – skipping breakfast, eating five bites for lunch and dinner and drinking calorie-free beverage. But this can make you nutrient deficient.

Take weight loss tip: Sticking to a few small bites of food you crave (cheat meal), instead of mindlessly eating large portions of diet foods can actually help achieve and maintain a healthy weight.

​Macrobiotic diet: Opt for organic, locally grown fruits

The diet: The basic concept of this diet is that locally grown whole foods provide you with more nutrients and energy, which is also true. Lots of planning is involved to meet all the macrobiotic recommendations and serving size of this diet. The diet limits the consumption of eggs, dairy, meat and poultry.

Takeaway weight loss tip: Whole foods are loaded with minerals, vitamins, antioxidants, phytochemicals, fibre, probiotics, essential fatty acids – the list goes on. All these nutrients help you stay energised and healthy. Research shows, people who stick to whole foods gain less weight over time than people who do not eat whole foods.

Volumetric diet: Choose filling foods

The diet: This diet promotes eating foods that are high in nutrients and volume but not calories. Low calorie, nutrient-rich foods include fruits, vegetables and puffed grains. Volumetric is exactly not a fad diet as it was developed after years of clinical scientific research. But the diet requires you to prepare a lot of meals, which might be challenging.

Takeaway weight loss tip: The diet encourages to start each meal with salad and soup. Doing this reduces your hunger and satisfies you faster.

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