Losing weight has to be one of the toughest tests for anyone. However, there are many weight loss plans available to everyone. Mainly, you have diet plans that focus on lessening appetite or controlling fat, carbohydrates, or calories. It can be challenging determining which diet plans are worth trying because many claims they’re the best ones.
In reality, your chosen diet plan will depend on your lifestyle and health. You might be comfortable with a specific method, while others aren’t comfortable with that. Websites like freia.sg offer their clients different solutions to get started on their weight loss journey, but you also have to follow up with a balanced diet plan.
With that in mind, here are a few of the most popular weight loss plans you should consider if you’re trying to stay fit and healthy.
The Paleo Diet
The paleo diet claims that you should only eat the same food that your prehistoric ancestors ate in the past. It also theorizes that you can associate modern diseases with eating processed foods, dairy, grains, and the Western diet.
The paleo diet encourages you only to eat seeds, nuts, fruits, vegetables, lean protein, and whole foods. You mustn’t eat grains, dairy, sugar, and processed foods. Other more flexible versions also allow tubers like sweet potatoes or dairies like butter and cheese.
Different studies show that this diet plan can result in reduced waist size and significant weight loss. The same studies show people immediately eat 300–900 fewer calories per day, more protein, and much fewer carbohydrates.
The diet also claims to be effective at reducing the risks of heart diseases. It might be blood pressure, blood triglycerides, blood sugar, and cholesterol. Its only downside is that it eliminates dairy, legumes, and whole grains, which are also nutritious and healthy.
The Vegan Diet
The vegan diet stops people from consuming animal products due to health, environmental, or ethical reasons. Going vegan is also associated with resistance to animal cruelty and exploitation.
On top of restricting meat, it also restricts eggs, dairy, and animal-made products. It can refer to casein, whey, albumin, honey, gelatin, and other vitamin D3.
Going vegan helps people lose weight without limiting their calorie intake because of its low-fat content. Its high fiber content can also make you feel fuller for longer. Unlike the other diet plans, you can also associate lower body mass index and weight with the vegan diet.
In short, you can associate weight loss on vegan diets with reduced calorie intake. The vegan diet also claims to reduce the risks of premature death, type 2 diabetes, heart diseases, Alzheimer’s disease, and cancer.
Because the plan restricts meat, you might lack different nutrients. That might include omega-3 fatty acids, zinc, calcium, iron, iodine, Vitamin D, Vitamin B12, and more.
Low-carb diets remain one of the most popular diet plans, especially for weight loss. You can find different low-carb diet plans, but all focus on limiting carb intake to 20–150 grams per day. Its goal is to force your body to use more fats as an energy source instead of carbs as a primary energy source.
Low-carb diets force you to eat vast amounts of fat and proteins while limiting your carb intake. If your carb intake is low, fatty acids will move into your bloodstream and go to your liver. Your liver turns them into ketones. Your body can replace carbs with those ketones and fatty acids as its primary energy source.
Different studies show that low-carb diets can help obese or overweight individuals with their weight loss goals. It also shows that these diet plans effectively reduce dangerous belly fats, which can lodge around your organs.
Low-carb diets aren’t for everyone. Other people are comfortable with them, while others are not. In rare cases, you might suffer from a severe condition called nondiabetic ketoacidosis. It can be fatal if left unattended.
The Dukan Diet
The Dukan diet, created by French general practitioner and nutritionist Pierre Dukan, refers to a low-carb, high-protein weight loss diet plan. It’s categorized into four phases—two maintenance phases and two weight loss phases. Each stage has its pattern. How long you stay in each relies on how much weight you have to lose.
It emphasizes only consuming vast amounts of high-protein foods. The other phases can also involve adding non-starchy vegetables. Then, you’ll gradually lessen your daily intake of pure protein to maintain your new weight.
Many studies show that low-carb, high-protein diet plans have significant weight loss benefits. These include increased fullness hormones, decreased ghrelin levels, and a higher metabolic rate.
The Ultra-Low-Fat Diet
The ultra-low-fat diet plans limit your intake of fat to 10 percent of daily calories. This diet plan only contains 10 percent or fewer calories from fat. It has a limited consumption of animal products, so it’s plant-based. Hence, it’s high in carbohydrates.
This diet has proven to help obese individuals lose weight. In one study, people lost an average of 63 kg on an ultra-low-fat diet. New studies also show that these plans can lessen the risks of heart disease. That might include markers of inflammation, high cholesterol, and high blood pressure.
It might also slow down multiple sclerosis, an autoimmune disease that damages your optic nerves in the eyes, spinal cord, and brain.
Limiting your fat intake might lead to long-term problems. That’s because fat has other essential roles in your body. These include helping your body absorb fat-soluble vitamins and build cell membranes.
Eating less isn’t always the best way to lose weight. Low-carb diet plans tend to be more effective for most people. Linking fats with heart disease is still a debatable topic. Limiting your fat intake isn’t likely to reduce your risks of heart conditions. Instead of worrying about how much you eat, you should focus on what you eat. Eating a balanced meal is an excellent way to start.