WHAT IS DIET?
When we study nutrition, diet is a very common word we came to know about, hence, in short, we can discuss diet as a total of food consumed by an average healthy person.
Diet can be modified as per one need, the specific food, vegetables, and other supplements can be suggested by a dietician for an individual for better health and growth.
Nowadays in the fitness industries prefer diet is the main key for bodybuilders. Diet not only gives you the proper nutrition your body needs but also helps to cut the supply when anything is not needed by your body for any particular purpose.
A healthy diet eventually can protect you from many chronic diseases like heart disease, diabetes, and cancer besides this a diet can be modified to lose weight and to maintain body shape for bodybuilders.
In this article, you will get information about the proper diet schedule you should follow to lose weight and get a healthy body.
TOP DIET PLANS
- ATKINS DIET
- KETO DIET
- FLEXITARIAN DIET
- MEDITERRANEAN DIET
THE ATKINS DIET OR LOW CARB DIET
Atkins diet is also known as the mother of all low carb diet, in this diet carbohydrate is maintained at 20g per day which is equivalent to the carb present in an apple.
In this diet vegetables and pulses with high carb are strictly avoided the gap which is created by carb is eventually fulfilled by fat riched foods.
For non-vegetarians, this diet is pretty easy to follow because of the easy availability of meat but for vegetarians, the main source of fat in dairy products.
|PHASE:1(2WEEKS) INDUCTION PHASE.||Low carbHigh proteinModerately high fatHigh fiber.|
|PHASE:2 BALANCE PHASE||In this phase, you can add fruits and low-carb vegetables to maintain the nutritional balance.|
|PHASE:3FINE TUNING PHASE||Add more balanced nutrition and complex carb to the diet chart.Weight loss gets a bit slow down due to carb intake hence keep doing exercise. (Must stop carb intake if you start gaining weight again.)|
|PHASE:4 MAINTAINANCE PHASE.||Once reaching your goal maintain the balance of protein, fat, and carbs.|
HOW IT WORKS: Due to low carb consumption there is a certain deficiency of glucose in the body and to fulfill the requirement of glucose body goes under a phase called ketosis, which simply means it will have to start burning off your fat store science there is no glucose running around or circulating in your bloodstream hence high-fat food and higher protein intake is the key to staying full in the Atkins diet.
|PROTEIN||Organic protein powder|
|NON PROCESSED FAT||Almonds, nuts, fish oil|
The keto diet is aimed towards weight loss through fat burning. The goal is to quickly lose weight and fuller with fewer cravings while boosting your mood mental focus and energy.
According to Keto followers, by slashing the carbs you consume and instead filling up on fats, you safely enter a state of ketosis. That’s when the body breaks down both dietary and stored body parts into a substance called ketones.
In this diet carb consumption is much strict which is less than 20gm per day that equals eating an apple a day, that too for a long period till the diet schedule ends up.
PROS AND CONS OF KETO DIET
Flexitarian is a marriage of words: Flexible and vegetarian. This diet comprises mostly vegetarian way to lose weight,
prevent disease and add years to your life.
This diet includes intake of vegetarian meals most of the time being flexible with other sources of protein, carb, fat, and another nutrient.
This diet is prescribed by a physician as per the requirement of the body.
General information about the Mediterranean diet.
In a long term, scientist have gone through several types of research about the people live in the Mediterrane sea coast and the came to know that the people of that particular area goes through fewer body complexities and diseases hence to know the fact about their healthy lifestyle scientists go through their normal daily diet and they found that Mediterranean people take more fruits, vegetables, and pulses as their primary food supplements and scientist also find that they use olive oil, fish oil, nut oil, as a source of fat, which scientifically results in less cardiovascular diseases and also prevent complex disease like Perkinson disease.
Due to these reasons, dieticians prefer the Mediterranean diet to many people to lead a healthy lifestyle and to lose weight.
Note: The diet plan described above is being prescribed by many dieticians thoroughly with research and development within the facts.