Some may look for a diet to lose weight, others may have in mind a diet to gain muscle mass, and there are even those who have difficulty gaining weight and are looking for a diet to gain weight.
No matter why you are looking for a specific diet, the truth is that there is something for everyone. And by choosing a diet that fits your goals and lifestyle, it is much easier to adhere to new eating habits, and the greater the chance of having good results.
Understand a little more about the different types of diet and how they can improve your health and help you achieve your goals.
Diets That Focus On Specific Foods
Many diets focus on eating large amounts of a specific food. This is the case of the egg diet, for example, where the boiled egg is the basis of the diet.
Other diets that focus on eating the same foods include the soup diet, the milk diet, and the lemon diet.
Eating soup for weight loss or basing food on a liquid diet appears to help reduce caloric intake and contribute to weight loss.
Diets That Focus On Low Carbohydrate Intake
One of the most famous diets is the low-carb diet. The focus is on eliminating most of the carbohydrates from the daily diet so that the body burns the fat stored in fat cells instead of obtaining energy from carbohydrates that are very easy to digest and that quickly increase blood glucose levels.
The ketogenic diet is another example of a low-carb diet. According to a study published in the Journal of Child Neurology in 2013, the body begins to use fat as a source of energy on a low-carb diet. During this conversion, carbohydrates are converted into ketones in a process known as ketosis.
Diets Focused On Specific Periods
Everyone knows how hard it is to stay on a diet for a long time, right? Some diets to lose weight fast were developed so that you can lose weight quickly without having to follow a regular diet for a long time.
This is the case for those who choose the 21-day or intermittent diets. In intermittent fasting, you need to alternate periods of fasting and eating. There are many ways to do intermittent fasting, but the theory behind the diet is that when you leave the body fasting, the body will look for other sources of stored energy to help you burn more calories.
According to a review study published in 2014 in Translational Research: The Journal of Laboratory and Clinical Medicine, intermittent fasting results in more significant weight loss than other weight loss methods that amount to 3 to 8% of weight over a week. 3 to 24 weeks. Data also indicate that waist circumference can decrease by 4-7%.
According to studies published in 2016 in the Journal of Translational Medicine and 2018 in the journal Obesity, intermittent fasting can increase fat burning, preserve muscle mass, and improve metabolism.
Because it is a diet that involves depriving yourself of food for many hours, it is essential to consult a doctor before starting it, especially if you have diabetes or are a woman and pregnant or breastfeeding.
Diets Focused On Quality Of Life
Plant-based diets such as veganism help you lose weight and improve health, protect animals, and contribute to the preservation of the environment.
In addition to composing a lifestyle in which nothing of animal origin is consumed, the vegan diet is also a great example of a healthy diet that improves the quality of life and reduces the risk of diseases.
On a plant-based diet, many foods of animal origin and derivatives that are associated with high levels of inflammation and the development of diseases such as high cholesterol are removed from the diet.
In addition, in veganism, many plant foods rich in nutrients are consumed more, which also contributes to better health.
In addition to the ethical and environmental reasons involved in a vegan diet, studies indicate that plant-based diets help with weight loss.
An analysis of several studies published in 2016 in the Journal of General Internal Medicine indicates that those who follow a diet based on vegetables and fruits, as in vegetarianism, lose on average about 2 kg more than those who consume animal products.
When we talk about a vegan diet, weight loss can reach up to 2.5 kg more than a carnivore diet. According to research published in the scientific journal Nutrients in 2009, this may have to do with the high fiber intake in this diet, which increases feelings of satiety.
The detox diet is also focused on health as the purpose of the diet is to detoxify the body. In this diet, foods with detoxifying and antioxidant properties are prioritized to remove toxins present in the blood.
As a large part of the population today is at risk of developing diabetes or is already diabetic, see the best diet tips for people with diabetes that ensure that blood glucose levels do not undergo large fluctuations throughout the day and reduce diabetes symptoms.
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