Weight Loss Diet Programs – Which one’s the best for me?
Our current lifestyles are faster and busier than they have ever been. Time is more often utilized in chasing material gain at the expense of mental, physical health. As sedentary as life now is, it becomes all the more essential to regularly move our bodies while keeping a much-needed check on our diets and our blood pressure. Ways for which might range from weight loss programs to muscle toning sessions to strength-building programs, but the benefits equal a healthy lifestyle for everyone.
The most popular way to control one’s lifestyle to adapt to a healthier routine is to adopt a weight loss program that incorporates a good exercise regimen with a good weight loss diet. But with hundreds of diet programs in the know, and tons being added every day, we are spoilt for a difficult choice. It ultimately all boils down to a program that one can actually gel with their routine and stick through with for the longer term. Though these are aplenty, there is one for everyone out there as the diet plans adapt to their routine.
1. Atkin’s Diet
A cardiologist, Dr.Robert Atkins formulated a low-carb diet based on the theory that if we limit our carbohydrate intake, the body turns to alternative fuel in order to function- stored fat. It initially involves starting with very few carbs and eating progressively more until you get to your desired weight, over the four phases diet.
• What does the diet include?
(a) The four phases are characterized by the higher limit in grams of carbohydrates allowed for the day.
(i) For Atkin 100, for example, 100 g carbs are assigned for the day. These could be derived from
(ii) A minimum of 12 to 15 grams of net carbs a day of foundation vegetables
(iii) Three 4- to 6-ounce servings of protein a day
(iv) Two to four servings of added fat a day
(b) This diet plan for weight loss encourages 30 minutes of regular exercise, 5 days a week but this highly depends on the energy level experienced during the low carb days of the diet.
• Why should you choose it?
(a) Recipes are very simple and cost-friendly. The inclusion of fibers and sufficient carbs help you feel satiated, thus ensuring that you don’t overeat or over snack.
(b) More flexible than the other diets is not restricting any food group as long as the limits are abided with.
(c) The variety in dishes provided daily further moves over the bland and regular tastes that diets offer.
2. Mediterranean Diet
Being a diet low in red meat, sugars and processed foods, the Mediterranean diet is found responsible for the reduction of obesity, heart attacks, diabetes-related complications. People following the Mediterranean diet plan are found to live healthier and longer than the ones not following the same.
• What does the diet include?
(a) Emphasis is laid on eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.
(b) Fish and seafood at least a couple of times a week is recommended.
(c) Poultry and dairy products in fair moderation.
(d) Exercise of at least two and a half hours of moderate-intensity activity each week with muscle-strengthening activities.
• Why should you choose it?
(a) The Mediterranean diet promises to not let its users left feeling hungry for more.
(b) No food is off-limits, thus this diet lets you eat whatever it is that you crave for as long as you keep it in reign.
(c) Highly flexible and accommodative to one’s daily routine.
(d) Plenty of Mediterranean recipes are available to suit your taste and routine.
3. Paleo Diet
The Paleo diet is based on the theory that “modern-day diseases” like heart attacks, Type 2 diabetes, etc are a direct consequence of the processed and foods likewise which rose to dominance after the ‘agricultural revolution’.
• What does the diet include?
(a) Fresh produce like vegetable and fruits are an important inclusion. Legumes, nuts, dairy are forbidden as they do not fit the criteria for being pre-agricultural.
(b) All types of meat can be eaten in this diet. This enhances the protein count of your daily meals.
(c) Though the Paleo diet only pertains to what one can and cannot eat, it is generally advised to maintain a vigorous activity, like brisk walking, for at least 2 ½ hours every week.
• Why should you choose it?
(a) A wide array of recipes available to suit your tastes and routines to choose from.
(b) A variety of tastes included in the variety of recipes make sure you do not easily get bored of the diet and stick through with it.
(c) Fibre packed meals help you feel full for longer, thus helping you consume lesser calories.
4. Keto Diet
Though this diet does not have a set schedule to follow, it is backed by a solid ideology that once the carbohydrate intake of a person is completely reduced, the body switches its mode of energy from carbs to fat. This switch promotes fat burning produces ketone and in turn, promotes weight loss.
• What does the diet include?
(a) High fat food items, such as meat, cheese, etc are highly encouraged. Adding butter, oil, or ghee (clarified butter) can also help increase the fat content of the diet.
(b) Vegetables like Leafy greens such as spinach, kale and lettuce, along with broccoli, cauliflower and cucumbers, are considered keto-friendly while avoiding starchy veggies like carrots, radishes and potatoes.
(c) A brisk walk of at least 30 minutes every day is recommended with this diet to encourage the weight loss diet.
• Why should you choose it?
(a) There are plenty of resourceful recipes for each level of keto to follow- may it be a beginner or an expert at keto diet.
(b) Flexible as various keto replacements available to incorporate in one’s daily routine.
(c) Budget-friendly options possible with smart tweaks like buying lean meat and fattening it with oil or butter, or buying in-season veggies instead of exotic ones.
5. DASH diet
DASH stands for Dietary Approach to Stop Hypertension and it aims to do exactly that by safeguarding one’s heart and blood pressure health. This diet discourages foods that are high in saturated fat, such as meat, dairy foods, and tropical oils, as well as sugar-sweetened beverages and sweets.
• What does the diet include?
(a) Inclusion of vegetables, fruits and whole-grain products in regular meals and snacks.
(b) Capping of sodium intake at 1500mg per day to regulate blood pressure.
(c) Regular exercise even as low intensity as walking is highly recommended for at least 20 minutes every day, slowly increasing the intensity and duration of the same.
• Why should you choose it?
(a) Easy to maintain fullness as the inclusion of vegetables, etc brings along a share of filling fibers.
(b) Flexible to routine as no food groups are forbidden but a restriction in quantity is to be taken care of.
(c) Helps you lose weight while protecting you from blood and heart diseases that are prevalent in these times.
Choosing the right weight loss program might be difficult but its results are worth it. One must remember their main goal of these efforts, of consistency of diets and workout routines, is to achieve a healthy, sound mind and body. The best of programs and exercises are achievable and yield the best results only when we give our sole dedication for our own betterment.
