8 different ways of managing the diet

Read on to know about 8 diet plans that you can try for a sustainable weight loss!

Conforming to just one particular diet plan may seem monotonous and boring for many. With thousands of different diet plans floating in the market, it sure makes sense to change diet sometimes and follow the one which turns out most effective and sustainable. Here are 8 different kinds of diet plans that you can try to improve your health.

Intermittent fasting

This diet allows you to eat between periods of fasting. It can be followed in a 16:8 method or 5:2 method, in which a person eats only for 8 hours a day or restricts the daily calorie intake to 500 calories twice every week. By restricting the time to eat, this diet reduces calorie intake, which can lead to weight loss. People with low blood sugar, eating disorder, low BMI, or pregnant or breast feeding women should not try this diet. Intermittent fasting has been associated with improved brain health, increased insulin sensitivity, reduced inflammation, and anti-aging benefits.

Plant-based

Following a vegetarian or vegan diet involves eliminating poultry, meat, and fish. Some vegetarians avoid all kinds of animal-based food, which includes dairy as well. This diet has been associated with weight loss and improved gut health, high fiber intake, and reduced risk of certain cancer, heart disease, and diabetes. People following plant-based diets may have a deficiency of vitamin B12, vitamin D, iron, calcium, zinc, and omega-3 fatty acid.

Low-carb diet

Currently, this diet is ruling the roost. This diet restricts the consumption of carbs to less than 10% of the total calorie intake and results in an increased protein and fat intake. Consuming a high amount of proteins can reduce appetite, improve metabolism, and conserve muscle mass. This diet can result in weight loss, improved heart health, better blood pressure, and reduces bad cholesterol level. This diet can also benefit people with type-2 diabetes as it improves blood sugar and insulin levels in them. Sometimes, a low-carb diet can also increase the bad cholesterol level.

Paleo diet

This diet promotes the consumption of foods, fruits, vegetables, lean meat, seeds and nuts that were available ages ago. It restricts the consumption of processed foods, sugary food, dairy, and grains. Following this diet can result in weight loss and low waist circumference. This diet is also high in proteins and helps to reduce the risk of heart problem, high blood pressure, high triglycerides, and increased cholesterol levels in the body.

Low-fat diet

In this diet, the total fat intake is restricted to 30% of the total calorie intake. People following this diet can have a greater weight loss, reduced waist circumference, reduced risk of heart disease, lowered inflammation and prevents diabetes. However, restricting the consumption of healthy fats can interfere with hormone production, nutrient absorption, and increases the risk of metabolic syndrome.

Mediterranean diet

This diet advocate including plenty of fruits, vegetables, nuts, legumes, whole grains, seeds, tubers, seafood, and extra virgin olive oil. It restricts the consumption of refined grains, refined oils, trans-fats, added sugar, and processed meats. Many studies associated this antioxidant-rich diet to reduced inflammation, improved heart health, and weight loss.

Weight watchers diet

WW is a popular weight loss program that is based on a point system and one has to stay within the assigned points allowed to achieve weight loss. This diet is associated with weight loss and it also allows flexibility for people to adhere to it for a long duration.

DASH diet

Dietary Approaches to Stop Hypertension is an eating plant that has been designed to treat and prevent hypertension. It promotes the consumption of plenty of fruits, vegetables, lean meat, whole grains, and restricts red meat, salt, added sugar, and fat intake. DASH diet can help to lose weight, reduce blood pressure, improve heart health, and decrease the risk if colorectal cancer.