Diet Types Review
There is no doubt that there are many diet types out there specifically designed for weight loss and maintaining fitness. Here we review some of the best varieties that have numerous health benefits. Let’s dive into it.
Flexitarian is the newest diet type of vegetarianism. It is a plant-based diet but flexitarians occasionally eat meat based products based on their personal choice. They are also known as flexible vegetarians, vegivores or casual vegetarians.
A flexitarian eats more plant-based foods. They try to incorporate fruits and vegetable juices into their meals such as homemade smoothies. Some flexitarians will have a meat-free meal once in a while but others will eat meat on rare occasions. Flexitarians should eat less meat. Those who eat meat occasionally should go for the best quality such as grass-fed beef, free-range chicken, wild-caught fish, etc. However, make sure to stick to small servings of animal products instead of large amounts of inferior meats and dairy.
Avoid eating processed meats like sausage, salami, and bacon. Too much-processed meat can be risky to your health.
Being a flexitarian has great health and nutritional benefits. By taking a small amount of nutritious and quality animal products in your diet, you get enough protein to provide the body with energy. You will also reap great benefits from plant-based diets that are cost-effective and low-risk interventions that help to reduce blood pressure and cholesterol levels. It is also a great diet for the family as it reduces spending on the overall grocery budgets.
The word “pollo” in pollotarian refers to chicken. A pollotarian or pollo-vegetarian don’t eat the flesh of red meat mammals but their diet plan includes white meat like chicken, fish, dairy, turkey and other poultry. They may or may not exclude fish, seafood, and dairy products from their diet, but the exclusion choice depends on tastes preference and ethical issues.
Some people will first try the pollotarian diet before becoming vegetarians. But there are those that just want to exclude red meat (lamb, beef, pork, venison) for health reasons such as to reduce heart disease and lower cholesterol levels.
Eliminating red meat from the diet have great health benefits. Poultry is considered heart healthy, so pollotarian will have less risk of heart disease compared to a person who consumes red meat. The diet is considered healthy with enough protein levels and low fat to keep your energy levels high and lower your blood sugar.
When people think of vegetarians, what comes to mind is lacto-ovo-vegetarians. It is the most popular type of vegetarianism. “Lacto” means milk and “ovo” refers to the egg. Lacto-vegetarian refers to those who don’t eat eggs but eat dairy products, while Ovo-vegetarian describes the people who don’t eat both meat or dairy products but eat eggs. Lacto-ovo-vegetarian combines the two to form those who eat both eggs and dairy products.
A Lacto-ovo vegetarian does not eat beef, fish, pork, shellfish, poultry, or any flesh animal, but they eat foods that contain dairy products or eggs. Many lacto-ovo-vegetarians record an improvement in their health once they shift from meat-based diet to vegetarianism. They experience reduced cholesterol levels and reduced risk of heart disease since they consume eggs and dairy products. Similarly, since it excludes eating meat, this diet helps to improve the environment for animals.
A pescatarian diet is similar to the Pollotarian, only that they consume cooked fish and seafood instead of poultry. Also, pescatarian chooses to eat a vegetarian diet but also eats fish and seafood.
Pescatarians eat whole grains, legumes such as beans, tofu, lentils, and hummus; seeds such as chia, hemp, and flaxseeds; nuts and nut butter, fish and shellfish, eggs, fruits, dairy products (milk, yogurt, cheese), and vegetables.
On the other hand, Pescatarians don’t eat beef, turkey, chicken, wild game, lamb, and pork.
There are several reasons why people choose to omit meat and poultry but consume fish. Some prefer to include fish in their vegetarian diet to get more benefits of heart-healthy fish and plant-based diet. Other may be an effort to control the environment effect while for others, it’s just a matter of taste.
A pescetarian diet reduces the risk of heart diseases and other diseases such as obesity, high blood pressure, arthritis, osteoporosis, diabetes, including other types of cancer. It also helps in environmental conservation. Raising livestock is associated with high environmental cost but producing fish and seafood comes with low environmental effects with lower carbon emissions which reduces the risk for cardiovascular diseases.
The fruitarian diet is among the most restrictive plan. Being a fruitarian doesn’t mean you eat fruits only. Some fruitarians’eat only what falls from a plant. That is food harvested naturally without harming or killing the plant. But the diet indicates that raw fruit should make up more than 75 percent of foods consumed.
A fruitarian diet includes fruits, nuts, and seeds. There are about five groups of fruits to choose from if you’re a fruitarian: acid fruits for example strawberries, citrus, pomegranates, and cranberries; sub-acid fruits for instance mangoes, apples, peaches, raspberries, blueberries, sweet cherries, and pears; dried fruits for example apricots and figs; sweet fruits like bananas and grapes; and oily fruits such as avocados, olives, and coconuts. If you love nuts and seeds, you can choose from any variety.
Eating a fruitarian diet can result in weight loss depending on the type and quantity of fruits you consume. However, it can lead to nutrition deficiencies unless you ensure you get enough protein and fat levels in your diet. Fruits contain vitamins and anti-oxidants such as vitamin C and beta-carotene that helps reduce the risk of chronic disease and other types of cancer. If you choose to go on a fruitarian diet, proceed slowly and be sure to include vegetables, nuts, and seed in every meal.
More people have decided to go the vegan way for health, environmental and ethical reasons. Unlike vegetarians that eliminate meat, poultry, and fish, vegans go further to exclude all animal products including eggs and dairy.
Vegans substitute animal product with plant-based alternatives such as grains, legumes, seeds, nuts and nut butter, fruits, and vegetables. In addition, there are many types of food associated with veganism such as non-dairy milk substitutes, soy milk, tofu, seitan, and tempeh. There are also different vegan versions of foods available, so you can have vegan ice cream, hot dog, non-dairy yogurt along with vegan mayonnaise and veggie burgers.
Avoid eating any animal foods such as meat, fish, poultry, seafood, eggs, dairy products, and bee products.
If done right, a vegan diet may result in health benefits including weight loss and blood sugar control. Vegans may also experience fewer incidents of cancer or cardiac failure. Adopting a healthy vegan lifestyle can make a positive impact on the environment by reducing pollution, saving water and reducing land degradation.
The Mediterranean diet, also known as the Med Diet, reflects a traditional way of eating practiced by some counties around the Mediterranean. However, you don’t have to go all the way to the place. Just go to your local store and see the delicious flavors and fresh foodstuffs that make up the Mediterranean diet.
Mediterranean diet doesn’t feel restrictive and it’s made up of plant-based foods such as vegetables, fish and shellfish, healthy grains, legumes, fruits, nuts, seeds, and healthy fats such as olive oil. Also, don’t be afraid to take a glass of wine (or two) in moderation.
Do not eat processed meat, added sugars, refined oils, refined grains, sweetened beverages, and other highly processed foods.
The health benefits of the Med diet are evident from a holistic perspective. Eating more plant-based foods that make up this diet will help in weight loss. The high fiber content in vegetable, whole grains, legumes, and fruits will help make you feel fuller for longer and reduce the urge to overeat. You will also experience improved digestive health and manage your weight in the long run. A good Mediterranean diet has also been linked to lowering blood sugar levels and maintaining good cholesterol levels in people with type 2 diabetes.
Weight Watchers Diet
Making healthier choices and changing your lifestyle ensures you lead a healthy life. The Weight Watchers diet is designed to help people eat better, exercise more, and find a supportive environment.
No food is forbidden on Weight Watchers except prepackaged meals. The eating plan includes fat, protein and sugars in its points calculator to steer you toward vegetables, fruits, and lean protein and away from foods that contain high levels of saturated fat and sugar. Weight Watchers diet plan works by assigning different foods a SmartPoints value depending on its nutrition. This means that foods high in saturated fat and sugar raise the point value. On the other hand, foods rich in protein reduce the point value. The SmartPoints target is set based on your body type and goals you want to achieve.
With the Weight Watchers diet plan you’re likely to experience slow and steady weight loss. It’s also a great inspiration to everyone as it encourages `plenty of movement and daily exercises. In addition, it encourages portion control for your serving. Consistent adherence to this diet plan may lead to healthy living.
A ketogenic diet is widely known as an alternative fuel to the body since it is a low carb diet. In this case, ketones are produced in the body after every few carbs which are quickly broken down into blood sugar and used to provide energy to the body.
It is also referred low carb diet etc. When you consume something high in carbs, your body produces both glucose and insulin. Glucose can be easily converted and used as energy while insulin is produced to process the glucose and distribute it around the body.
The most important thing to avoid is eating carbohydrates including whole grains, fruits, sugar, and tubers such as potato and yams. Instead, you can eat meat, vegetables, dairy products, leafy greens, nuts and seeds, avocados and berries, as well as other fats like coconut oil, saturated fats etc. Ideally, you need to maintain carb intake under 50 grams per day.
Those who eat a low carb diet experience weight loss, have improved cholesterol levels, reduced blood sugar, and reduce the risk of heart disease. Also, a keto diet will ensure you remain satisfied for longer and help you maintain consistent energy throughout the day.
Just like the keto diet, Atkins diet emphasizes on the consumption of fat and protein but ignores carbohydrates. It includes proteins and fats such as poultry, meat, eggs, seafood, cheese, oils, and butter.
The Atkin diet is made up of four phases, also known as Atkins 20. These are;
Phase 1: This is the induction stage where you need to cut carbs completely from your diet. The goal here is to get the body to burn fats for energy a process called ketosis for weight loss.
Phase 2: This is the balancing stage where you’re allowed to slowly introduce carbohydrates into your diet until you get the right level of carbs you need per day.
Phase 3: The aim of the fine-tuning stage is to lose the last 10 pounds while maintaining your previous weight loss trend.
Phase 4: The last stage is the maintenance whey you should have the correct number carbs you need to include in your diet to maintain your weight.
You will have to avoid eating sugary and starchy carbs such as pasta, bread, cookies, chips, potatoes, and cookies.
Atkins diet has been linked to numerous health benefits that include weight loss, lower risk of heart diseases, reduced cravings, improved blood sugar control, and improved performance. It is also capable of reducing the risk of certain types of cancer.
Raw Food Diet
With this diet, you are likely to eat raw fruits, grains, and vegetables. Some people believe that heating food destroys and kills nutrients and enzymes that help in boost digestion and fight chronic disease. While it’s not mandatory to go completely raw, it is important to make sure you consume at least a portion of raw fruits and vegetables every day.
The raw food diet is often referred to as the raw veganism which contains completely raw and unprocessed foods.
People who want to follow the raw diet should eat fresh fruits, raw nuts and seeds, raw vegetables, seaweed, dried fruits, raw grains and legumes, raw eggs, raw fish, sprouts, coconut oils, and fermented food such as sauerkraut and kimchi.
You should avoid eating roasted nuts and seeds, cooked vegetables and fruits, cooked meats and grains, table salt, refined sugars, baked items, pasta, chips, pastries, coffee, tea, pasteurized juices, and refined oils.
Some fans of raw diets claim that raw food diet help in weight loss boosts immunity, reduce risks of chronic diseases, increases energy, and improves overall health.
The Zone Diet requires its user to stick to a specific ratio of protein (30%), carbs (40%), and fat (30%). It claims to reduce diet-induced inflammation in your body.
As part of the diet, proteins should be fat and lean which should be monounsaturated. Carbs should be mostly fruits and vegetables with low glycemic index. The right balance of protein, fats, and carbohydrates helps to control three main hormones –insulin, eicosanoids, and glucagon.
The Zone diet is similar to a Mediterranean diet with guidelines for taking three meals and two snacks per day. Each one contains a mix of low-fat protein such as turkey, fish or chicken; carbs such as veggies and fruits; and small portions of good fat like avocado, olive oil, and almonds.
No food is forbidden in this diet, but avoid eating fruits and vegetables high in sugar such as bananas, carrots, raisins, and corn; bad fats such as egg yolks and red meat; soft drinks; and other processed foods such as muffins and cereals.
The Zone diet helps to control insulin levels in the body which reduces dietary inflammation. As a result, it reduces the risk of severe gastrointestinal and digestive issues. It also prevents the onset of cancer as well as other serious illnesses.
The Alkaline diet, also known as the acid-alkaline diet, promises to balance the acidity or alkalinity (pH levels) of the fluids in the body including blood and urine. The pH level in the body is identified by the density of minerals present in the foodstuffs you consume.
So when you eat food with acidic ash, your body becomes acidic. If you consume food with alkaline ash, your body becomes alkaline. Neutral ash has no serious effect. Acidic ash is considered harmful and may cause diseases, while alkaline ash is described as protective.
Most of the food we eat break down into either acidic or alkaline form. Foods that are considered acidic include protein, sulfur, and phosphate. Alkalines include calcium, potassium, and magnesium.
Meat, fish, grains, poultry, dairy products, and alcohol are more acidic. Vegetables, fresh fruits, nuts, and legumes are considered alkaline. Neutral foods include natural fats, sugars, and starches. It is important to maintain an alkaline based-diet and cut down on acidic foods.
There are claims that taking an alkaline diet can help reduce the risk of diabetes, arthritis, and certain types of cancer. The diet can also improve energy levels and memory loss as well as prevent you from heart disease, insomnia, headaches, muscle pain and bloating.