Types of diet
- Dietitian.Lauren Hmede
- Mar 20, 2019
- 3 min read
Whole30
In this plan you skip added sugar, grains, beans, dairy, soy, and processed foods for 30 days. You replace them with more vegetables, eggs, seafood, meat, fruit, and nuts and seeds. This diet plan resets you’re eating habits and avoid food that alter your health. After 30 days you can add some of skipped choices but you may be at risk of getting old bad habits.
Mediterranean
This diet encourages consumption of vegetables and fruits, whole grains, olive oil, spices, herbs, nuts, and beans. Poultry and fish are sources of protein. While consumption of red meat, alcohol and dairy should be in moderation. According to studies Mediterranean diet is good heart and brain also it lower risk of Alzheimer disease.
Zone
On this diet you have 3 main meals and two snack, your plate must be divided into two third fruits and vegetables while the other third for protein, beans and grains. You can add healthy fat like avocado, nuts and olive oil. This diet has 40% carbs and 30% for each fat and protein. This diet is thought to be anti-inflammatory but it needs a lot of preparation.
Keto
On this diet the calorie distribution among food groups is 70% to 80% fat, 10% to 20% protein, and 5% to 10% carbs. This diet work by creating ketosis state when the body burns fat for energy. Keto diet can be beneficial for epilepsy and diabetes patients in addition it helps in weight loss but it has side effects like fatigue and constipation resulted from low carbs and fibre intake. Long term effect, it may raise your chances of osteoporosis, kidney stones, and heart disease.
DASH
This diet is the dietary approach to stop hypertension. It’s high in fruits and vegetables, whole grains, low-fat dairy, and lean protein. There are also healthy oils, nuts, beans, and peas. While it limits intake of sweets, saturated fats and sodium. Studies show that the DASH diet lowers blood pressure, cholesterol, and your chances of diabetes.
Paleo
The idea of this diet is to have no processed food, grains, white potatoes, sugar, beans, and dairy. Instead, grass-fed meat, seafood, and eggs make up 30% of your calories. Fresh fruits and vegetables deliver 30%, and the rest comes from nuts, seeds, and healthy oils. Research suggests this diet works for weight loss, but it cuts out healthy foods like whole grains.
South Beach
This is a low carbs diet than involves three phases. For 2 weeks, you cut out nearly all carbs, including fruit and grains. You eat vegetables, low-fat dairy, lean protein, and healthy fats. Then you add back fruit, whole grains, and starchy vegetables. Once you reach your goal weight, you can eat anything in moderation, including carbs (up to 28% of your daily calories). Experts say this plan works, but you may have headaches and fatigue early on.
MIND
This diet is a combination of both Mediterranean and DASH diet and it aims for boosting brain health. You need to have high intake of green leafy veggies, whole grains, nuts, beans, and olive oil. There are also berries, fatty fish, and poultry. One glass of red wine a day is allowed a sit is believed to boost both brain and heart health. One study found this diet can lower your odds of Alzheimer’s disease by 53%.
Atkins
It is a low-carbs diet than include 4 phases. For 2 weeks, you eat mostly protein, cheese, and vegetables like leafy greens and only 10% of your total calorie come from carbs. Next, you add nuts, berries, and seeds. When you’re close to your goal weight, you have starchy vegetables, more fruit, and grains. Finally, you maintain this balance. Some experts say Atkins allows too much saturated fat from foods like butter and meat to be healthy.
Alkaline
According to this diet’s creators, certain foods change your body’s acidity. Eating alkaline foods that lower your body’s pH will help you lose weight and boost your health. On this plan, you avoid meat, fish, eggs, cheese, many grains, and processed foods. You load up on vegetables, fruits, beans, and soy. This diet will result in weight loss not because of its alkaline effect as experts said that food don’t really affect the pH of your body.
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