Diets! There is no single, best diet for every person to follow, as weight loss depends upon each person’s eating habits, metabolism, muscle mass, fat content, and body fluid. While you may feel that a dieting plan such as Paleo or ketogenic works for you, it doesn’t mean it will work for everyone. The best diet is the one that works for you and takes into account your physical and biochemical differences, as well as your lifestyle, such as family, life demands, cooking experience, and food availability.
The ketogenic diet is a high-fat, extremely low carbohydrate diet. In our regular diet, we have a large proportion of carbohydrates, followed by protein, and finally, fat. In this case, the main source of energy for the body comes in the form of glycogen produced from the internal carbs. However, in ketogenic diet, we make the amount of carbohydrates almost non-existent in our body, and replace the amount of carbohydrates with fats. Since our body doesn’t get adequate amount of carbs, the formation of glycogen doesn’t take place. In the absence of glycogen, our body starts searching for a secondary source of energy, and in this process, the body starts producing ketones and uses it as the source of energy. The main concept of ketogenic diet is to use fat as the main source of energy, instead of carbohydrates. Healthy fats, such as those in avocados, coconuts, Brazil nuts, seeds, oily fish, and olive oil are liberally added to the diet to maintain an overall emphasis on fat.
The Atkins Diet focuses on controlling the levels of insulin in the body through a low-carbohydrate diet. If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy. Therefore, people on an Atkins Diet avoid carbohydrates, but can eat as much protein and fat as they like. The Atkins Diet has four core principles—these state that the dieter will lose weight, maintain weight loss, achieve good health, and lay the permanent groundwork for disease prevention.
Veganism is more a way of life and a philosophy than a diet that attempts to exclude all forms of animal exploitation and cruelty, whether for food, clothing, or any other purpose. For these reasons, the vegan diet is devoid of all animal products, including meat, eggs, honey, and dairy. People choose to follow a vegan diet for various reasons that usually range from ethics to environmental concerns, but they can also stem from a desire to improve health. A vegan diet can be a highly nutritious choice, as it is low in saturated fat and rich in nutrients. However, starting out on an animal-free diet without proper planning can lead to some health risks, as all protein, vitamins, and minerals must come from non-animal sources, so food choice and preparation are important.
A Paleo diet is a dietary plan based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. A Paleo diet typically includes lean meats, fish, fruits, vegetables, nuts, and seeds—foods that in the past could be obtained by hunting and gathering. The Paleo diet is fairly restrictive, avoiding many foods, such as cereal grains, legumes, dairy, refined sugar, refined vegetable oils, potatoes, processed foods, and salt. According to this diet, these foods have to be avoided because they are known to be inflammatory, are disruptive to hormones, and negatively impact the health of the gut. The Paleo lifestyle reduces inflammation, regulates the immune system, supports liver detoxification, supports hormone regulation, promotes healthy digestion, and normalizes weight. With regard to weight loss, the Paleo diet typically helps people lose weight and be free of junk foods.
The Mediterranean diet promotes the consumption of fresh as well as non-processed foods. The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, and seeds, and olive oil as the main source of dietary fat. Cheese and yogurt are the main dairy foods. The diet also includes moderate amounts of fish and poultry, eggs, small amounts of red meat, and moderate amounts of wine. This diet is associated with preventing heart disease, diabetes, high blood pressure, and obesity, and is considered one of the healthiest and easiest diets to follow, as it is more of a lifestyle and very easy to maintain.