5 Popular Diets
Top most popular diets
1. The ketogenic diet
2. The Mediterranean diet
3. The paleo diet
4. The vegan diet
5. The flexitarian diet
The keto diet
The ketogenic diet is a low-carb, high-fat diet that offers many health benefits. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. A ketogenic diet is an effective way to lose weight and lower risk factors for disease. The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome
The Mediterranean diet
The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average 9 servings a day of antioxidant-rich fruits and vegetables.
Following a Mediterranean diet limits your intake of refined breads, processed foods, and red meat, and encourages drinking red wine instead of hard liquor—all factors that can help prevent heart disease and stroke.
For older adults, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70%
Research suggests that the Mediterranean diet may improve cholesterol, blood sugar levels, and overall blood vessel health, which in turn may reduce your risk of Alzheimer’s disease or dementia.
A Mediterranean diet is rich in fibre which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight.
The paleo diet
The paleo diet is designed to resemble what human hunter-gatherer ancestors ate thousands of years ago. By following a whole food-based diet and leading physically active lives, hunter-gatherers presumably had much lower rates of lifestyle diseases, such as obesity, diabetes and heart disease and can lead to weight loss.
There is no one "right" way to eat for everyone and Palaeolithic humans thrived on a variety of diets, depending on what was available at the time and where in the world they lived. Some ate a low carb diet high in animal foods, while others followed a high-carb diet with lots of plants.
Diet includes: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
The vegan diet
Veganism is defined as a way of living 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 and dairy.
Vegans tend to be thinner and have a lower body mass index (BMI) than non-vegans. The natural tendency to eat fewer calories on a vegan diet may be caused by a higher dietary fibre intake, which can make you feel fuller. Studies report vegans may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease
Health-conscious vegans substitute animal products with plant-based replacements such as:
Tofu, tempeh and seitan: These provide a versatile protein-rich alternative to meat, fish, poultry and eggs in many recipes.
Legumes: Foods such as beans, lentils and peas are excellent sources of many nutrients and beneficial plant compounds. Sprouting, fermenting and proper cooking can increase nutrient absorption
The flexitarian diet
The Flexitarian Diet was created by dietitian Dawn Jackson Blatner to help people reap the benefits of vegetarian eating while still enjoying animal products in moderation. Overall, the goal is to eat more nutritious plant foods and less meat.
It’s based on the following principles:
Eat mostly fruits, vegetables, legumes and whole grains.
Focus on protein from plants instead of animals
Be flexible and incorporate meat and animal products from time to time.
Eat the least processed, most natural form of foods.
Limit added sugar and sweets.
This is likely due to the fact that vegetarian diets are often rich in fibre and antioxidants that may reduce blood pressure and increase good cholesterol. Flexitarians limit high-calorie, processed foods and eat more plant foods that are naturally lower in calories. Fruits, vegetables, nuts, seeds, whole grains and legumes all have nutrients and antioxidants that may help prevent cancer.