4 Types of Diets To Consider Trying
There are many options out there for people who are trying to lose weight. Many diets work on the same general principle, but there are some key differences. These are a few diets to consider if you are trying to lose weight.
1. Vegan
The vegan diet is not a weight loss diet, but because it is based around foods that are naturally less calorically dense, some people experience weight loss when switching to this diet. Vegans avoid consuming any foods that are derived from animal sources, including eggs, dairy and honey.
The low fat and high fiber content of a typical vegan diet can be effective at promoting weight loss. Research has linked vegan diets with lower body weight and body mass index. An 18-week study found that people following a vegan diet lost 9.3 pounds more than the control group, even though the control group was instructed to restrict calories and the vegan group was allowed to eat until full.
However, if you consume the same amount of calories on a vegan diet as on some other diet, you will probably not lose weight. Vegan diets may have other health benefits, such as a reduced risk of type 2 diabetes, heart disease and early death. Vegan diets can be deficient in some nutrients that are difficult to obtain from a plant-based diet. Supplements, such as Thrive, may be recommended, but it is a good idea to research Thrive side effects before taking a new supplement.
2. The Dukan Diet
The Dukan diet is a low-carb, high-protein weight loss diet. It is divided into four phases. The first two phases are for weight loss and the second two are for maintenance. People following this diet spend a varying amount of time in each phase, depending on how much weight they need to lose.
The basis of the weight-loss phases is consuming a diet consisting of unlimited high-protein foods and oat bran. The maintenance phases add non-starchy vegetables and a limited amount of fats and carbohydrates. The amount of protein in the diet is reduced throughout the maintenance phase.
One study found that women following a 1,000 calorie per day diet that contained 100 grams of protein lost about 33 pounds in eight to 10 weeks. Additional studies have demonstrated the benefits of high-protein, low-carb diets for weight loss. However, there is a limited amount of quality research available for this diet and there is little scientific support for limiting both carbohydrates and fat.
Because of the severe calorie restriction on this diet, some people may experience muscle loss and reduced metabolism. This may result in weight gain once normal eating is resumed.
3. The Atkins Diet
This is one of the most popular low-carb weight-loss diets. The basis of the diet is that you can lose weight by eating unlimited amounts of protein and fat while drastically reducing your intake of carbohydrates. Low-carb diets are effective for many people because they can reduce appetite, which results in fewer calories being consumed.
The Atkins diet has four phases. The induction phase lasts for two weeks and limits carbohydrates to 20 grams per day. The other three phases gradually add healthy carbs back into the diet. Studies have found that this diet can lead to faster weight loss than low-fat diets and can be effective for reducing belly fat. Additionally, studies have linked the diet to a reduced risk of high blood triglycerides, blood sugar and cholesterol. It may also be protective against high blood pressure and diabetes.
4. The Zone Diet
The Zone Diet is a low-glycemic-load diet. It limits carbohydrates to 35%-45% of daily calories. Fat and protein each make up 30% of the diet. The diet recommends that you only eat carbs that have a low glycemic index. Research has found inconsistent results for weight loss, but some benefit in the reduction of risk factors for heart disease.
Most weight-loss diets rely on calorie restriction. The main difference is how the various diets achieve those restrictions. The best diet for you depends on your food preferences, health and goals.
