Diet implies restriction, which means the elimination of certain foods from life. A healthy and balanced diet has all the essential nutrients and minerals in the balance amount that keeps us healthy and fit for life. One must know the difference between nutrition and diet.
Food is itself the nutrients. A proper diet removes fats and maintains essential nutrients like proteins, minerals, carbohydrates, lipids, and vitamins. A balanced diet is vital to keep the mental and physical health of a person.
Diet has planned restrictions for the elimination of foods. There are specific diets, which keep us fit for life by maintaining our food habits. Some of them are the following:
A vegetarian diet is a diet plan that abstains from meat, fish, and flesh but involves whole fruits, nuts, and vegetables. It doesn’t include animal consumption directly. But in some of its types, it has the usage of the animal byproducts like eggs, milk, and yogurt.
There are further subtypes of the vegetarian diet, including the inclusions and exclusion of foods in their plan. Some of them are the following:
The followers of this diet plan consume animal byproducts like milk, cheese, butter, and yogurt. Lactose is a significant and widely studied component of milk, and its name in this nutriment plan shows its regular consumption in one’s diet.
This diet plan has the use of eggs in its diet plan. It doesn’t involve the use of dairy products in its program.
3. Lacto-Ovo vegetarian
This nutriment plan has the components of the Lacto- vegetarian nutriment plan, and additionally, it involves the use of eggs in the program.
This diet plan has fish usage but doesn’t have dairy products and eggs.
5. Fruitarian vegetarian
This nutriment plan has the usage of fruits and vegetables in routine.
Vegetarians show lowering in low- density lipoprotein cholesterol levels, blood pressure, and hypertension.
There are low rates of stomach and colon cancers in the followers of this food plan.
● Vegan Diet
In this diet plan, a person doesn’t consume animals and their byproducts. This nutriment plan has followers that intake fibers, nuts, and vegetables.
Foods to eat in a vegan diet
Tofu, tempeh, and seitan
Whole grains, cereals, and pseudocereals
Sprouted and fermented plant foods
Advantages of a vegan diet
This diet plan helps in weight loss very quickly.
The person lowers their blood sugar levels, which results in increased insulin sensitivity. So the person has lower risks of diabetes type 2.
Vegans have a lowering in high blood pressure. It keeps a healthy heart.
When a person substitutes meat protein with plant protein, there is a lower kidney disease rate.
The ketogenic nutriment involves the formation of ketone bodies by the process of ketosis. This diet has higher amounts of fats and a lower amount of carbohydrates. Due to the lowering of sugars and their replacement with lard, the process of ketosis starts.
Types of Ketogenic diet
1. Standard Ketogenic Diet
This plan has very low carbohydrates with moderate protein and high fats.
2. Cyclic Ketogenic Diet
There are periods of low carbohydrates with high carbohydrates intake. There are five days of standard Ketogenic nutriment and two days of high carbohydrate diet.
3. High protein Ketogenic diet
This nutriment has higher protein and high fats along with low carbohydrates.
Due to this diet plan:
People have improved levels of triglycerides and HDL cholesterol levels.
Increased insulin sensitivity is also beneficial for human health.
Losing excess weight will result in the prevention of diseases.
It is useful in slowing the progression of Alzheimer’s disease.
It helps in controlling epilepsy.
Lower insulin levels and fewer carbohydrates in the ketogenic foods help improve acne.
The side effects of this nutriment plan include ketoacidosis, which is the increase in ketone bodies. Diabetic patients have to follow proper therapy to avoid it. If this condition prolongs, then a person can go into a coma, and eventually, death can occur.
Raw Food Diet
Raw food nutriment consists of unprocessed food, preferably organic and plant foods.
This diet has further three subtypes which are the following:
1: Raw vegan
It consists only of plant foods.
2: Raw vegetarian nutriment
It consists of an ovo-vegetarian nutriment and unprocessed dairy products.
3: Raw Omnivorous
It includes both animal and plant-based foods. It contains raw meat or raw animal products.
What can Raw Food Diet Followers Eat?
They can eat raw fruits and vegetables, juices of fruits and vegetables, raw nuts, coconut milk, dried fruits, purified water, grains, olive oil, nutritional yeasts, non-pasteurized milk, and uncooked meat.
Processed foods have low amounts of vitamins, enzymes, and proteins. So this plan helps to avoid this issue.
As the person switches to a natural nutriment, he gets control over his weight naturally.
All the nutrients of food are present in food, so homeostasis of the body maintains.
It has some risks like uncooked animal products that can cause food poisoning. The heating process kills the toxic compounds of animal products.
Weight Watchers Diet
Weight watchers are conscious of their weight. They control their weight by nutriment, physical work out, and a support framework.
This program is for weight loss. Weight watchers measure their weight daily and note it down to check the progress.
There is a point system that helps people lose weight in the long term.
Its benefits include constant checking and controlling weight in long terms. This weight loss, in turn, controls many metabolism issues.
The Zone Diet
This nutriment plan helps to balance proteins and carbohydrate intake and reduces inflammation and healthy insulin levels.
There are some basic rules in these diet plans, which are the following:
Take snacks or meals within 1 hour of waking up in the morning.
Start the day with a low-fat protein nutriment and then healthful carbohydrates and fats.
Drink 8-ounce glasses of water daily.
Take food in intervals every 4-6 hours.
Consume omega-3 and polyphenols.
The nutrient balance in the diet is 25% proteins, 75% carbohydrates, and traces of unsaturated fats.
In the zone diet, a person should:
A person should not take calories without hunger. It will result in fat formation in the body.
A person should manage chronic inflammation issues of the body.
A person should consume fruits and vegetables for polyphenols intake. It helps in gene activation that is for the well-being of a person.
A person should consume omega-3 to control inflammation that comes from gut microbes.
It controls chronic inflammation of the body.
It maintains insulin levels of the body resulting in the maintenance of glucagon levels. This will help to reduce the chances of diabetes.
Intake of antioxidants will help in the lowering of free radicals. This phenomenon helps in the slowing of the aging process.
This nutriment plan controls carbohydrates and insulin levels. It gives a free hand to a person who can eat as many fats and proteins as possible.
This nutriment plan starts in phases and has planned steps in it. Four stages of the Atkins diet are the following:
In this first phase, the person takes 20 grams of carbohydrates. But he can eat high proteins, high fats, and low carbohydrates food.
2. Ongoing Weight Loss
In this phase, the person loses weight and takes nutrient-dense food along with fibers rich foods as an additional source of carbohydrates.
There are further phases in this phase:
The person adds 20-25 grams of carbohydrates in the first week.
The person adds 30 grams of carbohydrates in the second week of the plan.
He/She adds 30 grams of carbohydrates in each subsequent week. This phase continues until the weight slows down to 1-2 pounds per week.
3: Pre maintenance
Every week you must add ten grams of carbohydrates to the nutriment. This phase continues until the person achieves the targeted weight.
4: Lifetime maintenance
A person can add a precise amount of carbohydrates in his nutriment. The net carbohydrate uptake is between 40-120 grams.
This nutriment helps to maintain blood pressure, cholesterol levels, and weight loss. According to observations, this diet plan has an advantage over other nutriment plans regarding weight loss.
There are different diet plans, and each method has different relative effects on the body. These plans maintain homeostasis in various dimensions and also help to lose weight. Before following any nutriment plan, a person must grasp all the ups and downs of that plan.