These days it would be difficult to read a health-based magazine or step into any gym without hearing something about the many different diets or eating plans available.
Millions of people follow these diets because they want to lose weight or just improve their overall health. Yet while these diets are popular there are differences between them all. Let’s review 4 of the most popular.
4 Popular Eating Plans
- The Paleo Diet. The paleo diet is an eating plan that has an emphasis on whole foods and eliminates grains, legumes, and most processed foods in order to improve overall health. The diet also has an additional lifestyle component that focuses on wellness practices and exercise. A paleo diet typically combines lean meats, fish, fruits, vegetables, nuts, and seeds. Basically, the foods that in the past could be obtained by hunting and gathering. The benefits include that you are more likely to eat a clean diet without additives, preservatives, or chemicals. There are also many anti-inflammatory benefits from the plan. The nutrients in fruits, vegetables, oils, meats, nuts, and seeds are plentiful.
- The Mediterranean Diet. The Mediterranean diet is an eating plan that emphasizes eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. The main concept behind this diet is to choose foods as the people who live in the Mediterranean region, such as filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, and fish and you can enjoy moderate amounts of red wine. Avoid eating sugar-sweetened beverages, foods with added sugar processed meat, refined grains, refined oils, and other highly processed foods. The benefits include reducing your risk of serious mental and physical health problems and preventing heart disease and strokes.
- Intermittent Fasting. Intermittent fasting (IF) is an eating plan that cycles between periods of fasting and eating. It doesn’t necessarily specify which foods you should eat but instead when you should eat them. There are different ways to do intermittent fasting. The most popular are: The 16/8 method: This involves skipping breakfast and restricting your daily eating period to 8 hours and then fasting for 16 hours in between. The Eat-Stop-Eat method: This involves fasting for 24 hours, once or twice a week, an example is to avoid eating from dinner one day until dinner the next day. The 5:2 method: With this method, you would consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days. The benefits of Intermittent Fasting include eating fewer calories as well as boosting metabolism slightly, therefore, it is an effective tool to lose weight and belly fat.
- The Keto Diet. The keto diet is an eating plan that focuses on controlling the macronutrient distribution of meals in order to transition the body’s dependence from carbs to fat for energy. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and other low-carb diets. It involves greatly reducing carbohydrate intake and replacing it with fat. This reduction of carbohydrates places your body into a metabolic state called ketosis. The benefits include improving your cholesterol, blood pressure and blood sugar. As well as reducing your appetite, boosting weight loss and lowering your triglycerides.
The Eating Plan Takeaway
There are many diets and eating plans available, some will focus on reducing your appetite, while others restrict calories, carbs, or fat.
The key is finding one that you like and will stick to long term. All of them include much information on foods to eat, foods to avoid, along with sample menus, shopping lists and even videos that explain some of the key concepts.