What are the right diet plans for your body?
Finding the best diet programs for your particular body and food tastes can be tricky. With so many different opinions on television, the internet and magazines, what is the right dietary advice is for you?
Here is a list of the successful dietary programs that are currently very popular :-
- The Atkins Diet has been around for many decades and a lot of people swear by the great results. The Atkins diet is essentially a high protein, low carbohydrate diet, and is known sometimes for being the “meat, meat and more meat” diet. This diet is obviously unsuitable for vegans and vegetarians but many have found the high protein intake is great for hunger and general satiety.
- The Kind Diet is almost the opposite of the Atkins diet. It is a diet that is kind…to animals as it’s a vegan program. The kind diet focuses exclusively on whole grains, fruits and vegetables, which make it usually a low calorie diet.
- The Paleo Diet has become extremely popular lately. It is a whole food, no grain and no legume diet concentrating on high quality proteins and fats. As the diet focuses exclusively on unprocessed foods it can be quite useful in reducing hunger and also inches from the waistline. A whole industry has sprung up catering to this particular diet, much like with the gluten free diet, but remember don’t overdo it on the calorie intake.
- The Mediterranean Diet has also become very popular for a long time. This diet encourages followers to eat more fish, vegetables and of course olive oil. Not only does the Mediterranean diet help you lose weight, but scientific studies have shown it may also increase longevity.
- The South Beach Diet is another style of lower carb diet that focuses on eating healthy lean meats and less processed carbs. Although this diet may seem similar to the Atkins diet, it is not, as the level of fat intake is much lower – creating both a lower carb and lower calorie diet, but high in protein.
- Weight Watchers is probably the most successfully advertised and used diet plan. It is essentially a calorie-controlled diet where by the participants rate their food calorie levels with a point system. Depending on the initial weight of the participants a certain amount of “points” are allowed per day. The participant can eat whatever they like (healthier food is encouraged) as long as it does not exceed their “point” allocation.
- The Ornish Diet is a program popular in the 1980s that could be called the low fat vegetarian diet. It concentrates on wholes grains, legumes, fruits and vegetables whilst keeping fat intake low. The Ornish diet is also vegan friendly.
- The Body for Life diet advocates a high protein lower carb diet, coupled with intense weight training exercise. Whilst this diet may have excellent results for the active, it may not be suitable for those who are no overly agile or older.
This is just a handful of currently popular diets, but what is the best diet for weight loss?
Using the Right Diet Plans For Weight Loss
So what is the right weight loss diet regime for you and your body? The undeniable fact is that eating fewer calories than your body burns per day will lead to weight loss. But it is not that simple as that!
Certain foods can cause different hormones to go to work in your body. For example when you eat carbohydrates your body produces insulin. Insulin is a storage hormone; it drives nutrients into either muscles cells or worse into fat cells.
Having high insulin all the time often leads to becoming overweight and eventually obese.
The diets that would best suit reducing insulin levels and increase fat loss would be :-
- The Paleo Diet
- The Atkins Diet
- The South Beach Diet
If the idea of not eating bread, pasta or rice doesn’t bother you then this could be the winner for you. All these diets are reported to satisfy hunger and give good results.
A diet low in carbs can lead to the overeating of fat, and a gram of fat contains over 2 times the calories as does a gram of carbohydrate so you can see it could be quite easy to tip over the required amount of calories your body needs in a day.
A lot of people really do not want to stop eating bread, pasta and rice as they really enjoy them. They still want to lose weight without losing the carbs, well you’re in luck because there are diets to lose weight for the carb lovers too they include :-
- The Mediterranean Diet
- Weight Watchers
These diets essentially advocate eating healthy foods in moderation, but can sometimes lead to binge eating if you are not vigilant.
- The Kind Diet
- The Ornish Diet
If you are a vegan this could be the right fit for you. One of the best aspects of using the vegan diet is you can eat almost unlimited amounts of certain vegetables, so it can therefore be very filling.
You will lose weight much quicker and improve your body shape much faster than the previous diet for weight loss but it’s not for everyone, so make sure you see a doctor before taking on anything to overly strenuous.
But I want a diet plan to lose weight fast!
Ok so we’ve been through some of the most popular diet plans going around – let’s get straight to the quick weight loss diet plan! The program that sheds those pounds the fastest.
Well time to break it too you – it is in fact any of the previously mentioned diets, but with a few quick weight loss tips – the main and undeniable tip is
Restricting calories to less than 1200 calories per day!
The 1200-calories a day will have nearly everybody losing weight quickly. It’s enough calories to make sure your body is getting the nutrients it needs if you follow any of the previous recommendations and it is also higher enough in calories that your metabolism won’t slow down and go into “starvation mode”, which is the last thing you want to do.
Starvation mode is when your body perceives a potential famine threat. When humans evolved we spent most of the time hunting and foraging for food, but sometimes when abundant food wasn’t around and total caloric intake dropped our bodies would regulate against this by slowing down the bodily functions.
This slowing down of the metabolism was crucial as it meant we could live a bit longer and potentially get through the lack of abundant food.
This quick weight loss diet does take some preparation, counting calories requires a far bit of research, weighing and being organised, but if you can persist with all of this you will be well on your way to weighing less in no time at all.
What are the actual diets that work?
There’s no doubt that after reading this article there is one common element that stands out on all of these diets and that common element is protein.
Protein, which means “most important” in Latin, is fundamental in sustaining human growth and development and it’s also very important for weight loss too.
Protein contains essential amino acids which are parts of the protein that the human body cannot make itself. Therefore, it needs to be brought in from external sources.
When a diet limits the amounts of different foods this can interfere with body processes and slow down the fat burning, as well as other essential bodily functions.
The amino acids essential for human survival and maximum fat loss are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
While these names may seem like random chemical names, it is good to know that all meat, dairy and egg proteins contain of all them, unlike plant proteins which need to be combined to cover all bases.
It’s very important that when undertaking a vegan diet that you combine various plant foods to obtain proper nutrition.
By ensuring your body is getting enough essential protein you can then cut down on unessential calories like carbohydrates and some fats. (Some fats are essential also which is why it is not advisable to follow a no-fat diet)
The protein diet for weight loss actually works, it’s been proven time and time again by countless scientific studies. Make sure when undertaking aforementioned diet plan to lose weight that you include quality proteins like wild caught fish, grass fed beef and free range chicken and in a pinch you can even use a protein shake.
Great ideas for weight loss meals
Time to talk food, let’s list some practical weight loss meal plans for each of these popular diets, so you can make up your mind which regime may suit you best :-
Breakfast: Sausages and scrambled eggs
Snack: Cheese and celery
Lunch: Chicken and bacon salad with avocado and mayonnaise
Snack: Tomato with ranch dressing
Dinner: Steak with asparagus and cauliflower mash
Breakfast: Veggie breakfast burritos
Snack: Granola Bars
Lunch: Pumpkin Kale Pasta Casserole
Dinner: Kale and lentil soup
Dessert: Vegan Chocolate Fudge
Breakfast: Bacon and Eggs with a piece of fruit
Lunch: Citrus Roast Chicken with Sweet Potato fries
Dinner: Beef Goulash
Snacks: Macadamias Nuts or Natural beef jerky
Breakfast: Cereal with fruit
Lunch: Salmon with Feta and Spinach
Snack: Raw vegetable strips dipped in hummus
Dinner: Mozzarella balls with tomato and chickpea salad
Dessert: Greek yoghurt
Breakfast: Scrambled eggs with salmon
Lunch: Grilled fish with a vegetable salad
Dinner: Pork and capsicum salad with balsamic dressing
Snack: Roasted Almonds or celery and peanut butter
Breakfast: Greek yoghurt with mixed berries
Lunch: Tuna pasta salad
Dinner: Chicken and baked potato
Snack: Skinny cappuccino and popcorn
The Ornish Diet
Breakfast: Egg white and zucchini omelette with a slice of whole meal bread
Lunch: Mango and beetroot salad with vegetarian bean chilli
Dinner: Whole meal pasta with roasted vegetables and a glass of wine
Snack: 30g Dark Chocolate and 10 raw almonds
Breakfast: 6 eggs white omelette with porridge (no milk)
Snack: Whey protein shake
Lunch: Grilled Fish with broccoli and potatoes
Dinner: Porterhouse steak with sweet potato and green beans
Snack: Cottage cheese with mixed berries.
With this snapshot of sample meal plans for each of the diets you can get an idea of what appeals to you most. The best thing about all of these diets is that done properly they will all aid in helping you shed those unwanted kilograms.
In turn, by losing some weight, this can also make you feel a lot better both physically and emotionally about yourself.
As with any new dietary regime go to your doctor and get a check up (you should get a once yearly check up when you are over 30). Plan out what diet you will undertake in detail, as the best way to stick to it is to work out what you need for a quick meal.
The thing about life is, something will always come up and you don’t want your diet plan to get spoilt or taken off track.