Diet is a common term, used to describe the sum of food consumed by a person or any living organism. It literally means specific intake of food that supplies nutrition for the purpose of maintaining good health or for weight-management reasons. Health and weight are often related. Almost every diet that we follow are inline with our culture, religion and geography. A healthy diet comprises of complete nutrition which can be got from vitamins, minerals, carbohydrates, proteins and fats. A healthy diet improves and maintains optimal health. Many people choose to forgo certain foods like meat and meat products, milk and dairy products, for health reasons, or due to moral issues, or by an environment friendly attitude. So today we will focus on Weight Loss Diet plan for Different Age & Different diet methods.
Weight loss is another trending subject in today’s world. In medicine, it refers to the state of physical health or fitness characterised by reduction in the total body mass, which is because of loss of fat (adipose tissue) tissue, water (fluid accumulated), the bone minerals, muscle mass and other tissue that builds up the body. Intentional weight loss means losing weight for the purpose of growing thinner. Unintentional weight loss is mostly related to some chronic health condition, a medical health problem.
Weight management is a continued approach to a healthy living. It requires maintaining equilibrium between energy expenditure and energy intake. This is achieved by weight loss and a healthy lifestyle. Weight loss is not possible by using a particular diet plan. It has to be clubbed with adequate physical activity.
There are several Weight Loss Diet plans available for weight loss. Not all plans suit a person. To consider a diet plan accepted by an individual it depends on the person’s physical and mental state of health. Some of the well accepted and popular diet plans are discussed here.
Weight Loss Diet will not be same for every age group . It really depends upon one’s age and physical health condition and responding of body to choose the correct weight loss diet plan based on Age
# Paleo Diet
Paleo diet is the ultimate perfect solution for weight loss. It is also called the caveman’s diet. The word caveman brings to our mind picture of a masculine man with broad shoulders and a muscular body who hunts and kills wild animals as part of his routine and also eats what he hunts after cooking them over flame. This is a DIY diet depending on calories. This is the most primitive form of eating which includes enjoying food and feasting.
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Aim / benefit of Paleo Diet
The primary goal of paleo diet is to train the body to crave foods high in nutrition. This also teaches to thoroughly enjoy the food through eating with own hands and taking time to savor each meal. It promotes healthy lifestyle through fasting between feasting which balances the calories.
What you can eat in Paleo Diet ?
Paleo diet food menu stresses on eating the same way as humans were designed to eat before agriculture were developed. The method followed here is fasting for long intervals of time followed by feasting. The foods like lean meat, raw vegetables, large quantities of water, raw fruits and nuts are to be eaten. Carbohydrate rich diet and dairy has to be avoided. These foods are the highlight in this kind of Weight Loss Diet.
Pros and Cons of Paleo diet
The main advantage or Pros of Paleo diet is that it stresses on the intake of healthy. The main disadvantage or cons of Paleo diet is long periods of fasting is not advisable for weight loss and inconsistent eating habits can lead to binge eating and food obsession. In this diet there is complete nulling of sugar and dairy which can lead to certain dificiencies in the body. Hence it is not advisable for long time. It is little expensive as foods should be organic and naturally available like what our ancestors ate.
Paleo diet is a best Weight Loss Diet because can help shed those few extra pounds along with a whole life holistic approach by detoxifying our body completely.
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This is a type of ketogenic diet where the main focus is on controlling the levels of insulin in the body by adapting a low carbohydrate diet. Consumption of fats and proteins in large quantities as compared top carbohydrates is advised here.
It is well known as low carb weight loss diet. It acts by reducing appetite and thus decreases the calorie intake.
How Atkins diet works
Atkins diet is split into 4 phases.
- Induction phase: During this phase less than 20 grams of carbs is taken per day for 2 continuous days. Weight loss starts here
- Balancing phase: Here small amounts of carbs, nuts, and small quantity of fruits are introduced.
- Fine-tuning phase: After meeting the desired goal, carbs are increased to slow down loss of weight.
- Maintenance phase: This stage is feasting on carbs but without increasing weight.
What to eat and not to eat in Atkins diet
Soft drinks, juices, ice cream, grains, vegetable oils, trans fats, high carb vegetables, high carb fruits like banana, oranges, apples and grapes, potatoes, are avoided except in the induction phase. Meat, sea food and fish, full fat diary, low carb vegetables, eggs, nuts and seeds are to be eaten in this diet.
Pros and Cons of Atkins diet
The advantage is atkins diet is a flexible diet. After the induction phase is over, healthier carbohydrates like fruits, berries, potatoes, legumes, oats, and rice can be introduced back into the diet. This has to be in moderate levels.
This is an easier, sustainable and ideal diet for losing weight with visual results.
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Ketogenic diet also called the “low carbohydrate high fat diet” is the most effective and trending weight loss diet. Ketosis is a biochemical process that occurs in human body wherein fats are used to energise the body instead of what blood glucose does and it happens in the absence of carbohydrates only. So, when there is low insulin, human body starts the ketosis. This is witnessed by an activity of adipocytes releasing fatty acids to be utilized as fuel which get converted to ketones. The main reason for adapting ketogenic diet is for weight loss, as shown by various studies that support low carb diet to be effective over low fat diet for weight loss.
The best practice to initiate ketogenic diet is by including one protein, two vegetables and one fat in each meal considering the calorie intake totally.
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What to eat in Ketogenic diet
Healthy fats: The major source of calories in a ketogenic diet is from the natural fats such as meat, avocado, egg, butter and olive oil. These are saturated fats and are allowed in the keto diet. Here is the ketogenic diet chart .
Protein: This is the second most consumed calorie portion in the ketogenic diet. Most of the fat rich foods contain protein too. It is important to observe that protein intake doesnt go higher than fat intake.
Vegetables: The best vegetables to eat in keto diet are those that are low in carbohydrates and calories. Those vegetables that are grown in the ground are to be avoided. The organic ones are to be selected.
Fruits: Fruits are rich in sugar and calories. So it’s better to avoid fruits in the keto diet. The exception to this is avocado. While choosing fruits it should be noted to choose the fruits low in calories and high in antioxidants like berries. Avoid fruit juices.
You all know that this is a highly trending Weight Loss Diet .
#South Beach Diet
South beach diet was designed to lower the risk of developing cardiovascular disease. This is a much accepted friendly diet for weight loss.
This is not a traditional low carb diet. In this diet it is recommended to eat the right carbohydrate, with low glycemic index.
What to eat in South beach diet
These include whole grains, specific fruits and vegetables, appropriate fats such as olive oil, and lean protein sources.
Phases of South beach diet
The 3 phases are:
- Phase 1: This lasts for about 2 weeks and aims at kick starting the weight loss process. Here there may be rapid weight loss as it aims to eliminate cravings for sugar rich foods and starch, thus stabilizing blood sugar levels. Bread, rice, potatoes, cake, cookies, ice cream, fruits, alcoholic drinks are to be avoided.
- Phase 2: Achieving the target weight. This continues till achieved weight is lost. In this phase weight remains steady. In this stage, carbs are reintroduced little by little. If the person is uncomfortable at any time, it is advised to return to phase 1 till stabilized.
- Phase 3: Adopting a lifestyle. It is maintaining an ideal body weight and thus experiencing better health.
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Pros and Cons of South beach diet
It leads to quick weight loss. People enjoy better health and feel satisfied with the food they eat. Foods rich in high glycemic index are allowed in this diet which contain high sugar and will remain high for long periods of time and thus not advised.
This is a scientifically proven diet for weight loss.
This diet was created by Pierre Dukan, a French general practitioner and a nutritionist. The theory behind this diet is limiting carbohydrates forces body to burn fat.
Lean protein, oat bran, water and daily 20 minute walk are the components of this diet plan. In this a person is given the opportunity to eat unlimited quantities of approved foods, which include very few carbs.
What to eat in Dukan diet
Dukan diet emphasizes eating lot of protein and oat bran.
This diet is followed in 4 phases.
- Attack phase (1-10 days): This includes eating lots of lean protein, oat bran – 1.5 tbsp and a minimum of 6 cups of water everyday.
- Cruise Phase (lasts several months): This includes addition of low carbohydrate vegetables every other day plus an extra table spoon of oat bran.
- Consolidation : During this phase, veggies can be consumed every day with 1/2 fruit pieces, wheat grain bread, and 1 serving of hard cheese. During these phase there can be 1 or 2 celebration meals.
- Stabilization phase: Is a maintenance phase. In this for one day a week, all protein rules from attack phase is followed.
These are the phases of Dukan diet for Weight Loss Diet.
Spices, tea and coffee unsweetened, sugar-free gum, artificial sweeteners are allowed. A glass of wine can be consumed per day in consolidation and stabilization phase. It is important to take a 20 minute walk during this diet.
Pros and Cons of Dukan diet
It is an easy diet to plan, shop, and prepare meals. This diet is not advisable for elderly, diabetics, patients with renal and heart disease, and on medications. This diet does not teach lifelong healthy eating habits. Until the desired weight is lost it is advised to continue with the consolidation phase, but this on long term will cause deficiency of adequate nutrition.
To conclude, this diet is very effective for weight loss as it is a protein rich diet. It results in significant weight loss as only few carbohydrates are allowed.
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Vegan refers to vegetarians who do not consume eggs, dairy, or animal products. This group of people does not consume meat. Veganism these days is defined as living a lifestyle free from all sorts of cruelty (including hurting/killing animals).
What to eat in Vegan diet
Vegans avoid foods containing any ingredients that come from animal. These include shellfish, meat, chicken, fish, eggs, diary, and honey. They eat variety of plant foods including beans, nuts, seeds, fruits, and vegetables.
Pros and Cons of Vegan diet
Several studies were done in comparison between the vegetarians and the non vegetarians. It was found that the vegans lost more weight and within a shorter span of time as compared to non vegetarians. This is because of lower calorie intake. Since no animal, egg, and dairy products are consumed it is though that this diet is beneficial in losing weight.
Nutrients such as Vitamin B12, iodine, calcium and iron are absent in the Vegan diet. Omega-3 fatty acids as they eliminate animal foods completely. It is a major cons of vegan diet while vegan diet has a great role in reducing cholesterol , heart disease risk that becomes the highest pros of vegan diet .
#Low Carb Diet
Low carb diet is rich in fats, proteins. The carbohydrate intake is restricted here. It causes significant weight loss.
What to eat in Low carb diet
Lean meat, fish, eggs, fruit, vegetables, nuts, high dairy fat, and fats and oils in restricted quantities can be consumed in this diet. Nuts and cheese has to be consumed in moderation. Foods rich in carbs have to be strictly avoided like pasta, pastries, vegetables grown underground, processed food, juices, and high omega-6 oils.
Here is the Low Carb diet Food chart for week to boost weight loss .
Pros and Cons of Low carb diet
This diet can be followed by a healthy individual. Anyone suffering from any underlying disease or on medication cannot continue with this diet.
Low carb diet is an ideal as Weight Loss Diet with little supervised eating.
#Ultra Low Fat Diet
This Ultra Low Fat Diet is only useful in very obese individuals. There is very low fat (10 % calories), low in proteins (10%), and rich in carbohydrates (80%) in this diet.
It is ideal diet for morbid obesity.
Fats are required to serve function sin our body. An ultra low fat diet is unpleasurable to eat as it lacks taste and also various nutrients.
In general, it is not efficient in losing weight except in cases of morbid obesity.
#The HCG Diet
This is an extreme weight loss diet plan where a person looses 500 grams to 1 kg of body weight per day. HCG is human chorionic gonadotropin, a hormone present during pregnancy. It can be also be a symptom of cancers like ovarian, placental, and testicular cancers.
HCG is known to boost metabolism and thus helps in losing large amounts of fat. During this diet phase the hunger is totally suppressed. It is also claimed that along with loss of fat mass, it causes reduction in muscle mass too.
Here is the HCG Diet chart for weight loss .
HCG diet consisted of 2 main components:
- An ultra low calorie diet of 500 calories per day.
- The HCG hormone is administered via injections.
It is generally divided into 3 phases:
- Loading phase: This phase includes Taking HCG and eat plenty of high-fat, high calorie diet food for 2 days.
- Weight loss phase: HCG should be taken with 500 calories per day for 3 to 6 weeks.
- Maintenance phase: HCG is stopped and glucose intake is increased. Starch and sugar are to be avoided for 3 weeks.
For people with less weight to lose it is recommended to continue this diet for 3 weeks. And for more weight loss at least 6 weeks is advised.
Pros and Cons of HCG diet
HCG diet helps in losing weight significantly. HCG has lots of side effects such as headache, fatigue, and depression.
Any diet with low calorie intake of 500 calories per day will cause weight loss.
To conclude, none of these diets alone can lead to weight loss. Adequate portion control along with physical exercise is necessary to maintain good weight and health. Whatever suits the best to an individual has to be adapted and strictly followed for optimum weight reduction.
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