A healthy diet is important for overall growth of body and mind. A good diet can help you in preventing chronic diseases and keeps your body active and fit. Every person in different region have their own intake and follows their lifestyle accordingly.
But when your food is not nutritious and balanced then you can face severe consequences on your gut and health.
So, today we will discuss five popular diet plans that have proven to be effective and have gained popularity:
List of different types of diet:
This diet is basically based on the traditional eating of countries of Mediterranean region like Greece,Italy,France. This mainly focuses on minimal processed foods including fresh fruits,vegetables,grains,legumes,nuts,seeds and healthy oil like olive and fatty liver oil. This also include medium amount of dairy foods ,proteins like chicken and fish and small amount of red wine.
A study has shown that this plan can reduce the risk of heart diseases, diabeties and other chronic illness. In a medical journal of New England, who followed had 30% lower risk of heart diseases compared to low fat.
One more study showed that it helped improving brain function in older adults. One of the best benefit for this plan is its flexibility as it is easy to include into different lifestyles.
2.DASH Diet :
As the name suggests, this diet is called Dietary Approaches to Stop Hypertension (DASH). It aims to help lower blood pressure and reduce the risk of heart diseases.
This include fresh fruits, vegetables ,whole grains ,lean protein sources and low fat dairy foods.
This is rich in minerals like potassium, magnesium, calcium, fiber and protein. This also reduces intake of sodium ,unprocessed fats and junk foods leading to high blood pressure and heart diseases.
A study journal showed that eight weeks of DASH diet can reduce blood pressure in both men and women.
This diet is mostly taken by vegans that based on consuming mostly plant based foods like fruits,vegetables,cereals,nuts and seeds.
This is rich in fibre,vitamins ,antioxidants and minerals which is essential for good health. This diet have shown to reduce the risk of heart aliments,diabetes and many types of cancer.
One of the challenges faced in this intake of nutrient needs like Vitamin B12,calcium,iron. But with proper guidance from a dietician this option is also proved to be sustainable for many people.
This diet involves alternate periods of eating and fasting. Intermittent fasting which involves fasting for around 16 hours and eating within an 8 hours duration per day.
Basically, people do this fasting to reduce weight faster. It is advisable to do it under the guidance of a dietician as doing it on your own can be harmful to your body and health. It can also reduce the risk of type 2 diabetes, reduced inflammation and improving cognitive function.
5.Ketogenic Diet :
You should do this under the supervision of a dietician. It involves consuming high fat and low carbs to create a state of ketosis in the person’s body.This means that a person’s body is burning fat for energy instead of carbohydrates.
This includes consumption of 70-80% calories fat,10-20% protein and 5-10% carbohydrates. It may effect your health leading to risk of heart disease as you consume saturated fat. So you should not do it without any consultation of proper experts.
This keto diet is super effective in reducing weight and improving blood sugar level in diabetes patients.
Conclusion and Disclaimer:
Here we have provided different types of food diet. So, it is important to remember that every individual has their own gut and body requirements of nutrition. One should always consult their doctor or dietician before starting any diet plan mentioned above .
Sustainable and healthy eating habits are key to good health , balanced body and mind. Along with diet ,physical activities and exercises can promote a optimal health for a individual.