Searching diet and nutrition advice online can be exhaustive and you are likely to come across many unreliable sources.
Examining the latest “fads” can often lead people to follow a plan or suggestion that doesn’t necessarily work for them.
Aside from the obvious ‘fads’ like juice cleanses and detox teas, there are some well-researched diet types that people can employ if they’re looking to lose fat or just live a little healthier.
By better understanding the most common types of diets, you can decide which one works best for your lifestyle and overall goals.
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To help break down some of the most popular diets, nutritionist Anthony O’Reilly of Bar Bend has shared his guide to each of its pros and cons.
intermittent fasting
intermittent fasting it involves consuming all your calories within a set period of time and then fasting for the rest of the day. There are different approaches to intermittent fasting, with the most popular being an 8:16 split, which means you consume your calories in an eight-hour eating window and fast for the other 16 hours of the day. You can also do a 10:16, 4:10, or even 6:20 meal – fasting split.
The concept is that you will eat fewer calories since you are compressing them into a tighter time frame, rather than consuming them throughout the day. Intermittent fasting is the most popular diet online, receiving an average of 1.2 million monthly searches worldwide. kourtney kardashian Y Jennifer Aniston are among the many celebrities who endorse the benefits of intermittent fasting.
Advantages of intermittent fasting:
- Leads to weight loss, helps improve insulin resistance, reduces oxidative stress in cells, stabilize blood sugar and reduce the risk of strokes.
Disadvantages of intermittent fasting:
- It can be difficult to stick with it long-term due to low energy, cravings, habits, and the discipline required to meet specific deadlines.
- Studies Intermittent fasting research also points to certain side effects that can occur during the fasting stage, for example mood swings, constipation, dehydration, or decreased quality of sleep.
Mediterranean diet
As its name suggests, the Mediterranean diet It is inspired by the eating habits of people who live near the Mediterranean Sea, for example, Greece, Italy, Spain, etc., who have one of the longest life expectancies in the world.
The diet is rich in heart-healthy foods such as vegetables, grains, fish, fruits, olive oil, and nuts. Red meat consumption is kept to a minimum and dairy intake is moderate and consists of high-quality sources such as yogurt and cheeses. The Mediterranean diet is the second most popular diet online, receiving 610,000 global monthly searches worldwide.
Advantages of the Mediterranean diet:
- Leads to weight loss.
- An easy diet to follow for people when compared intermittent fasting and the paleo diet.
- When adhered to, the diet has also been found to reverse symptoms of diabetes and cardiovascular disease.
Disadvantages of the Mediterranean diet:
- The diet does not have clear calorie guidelines.
- Some foods are expensive.
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paleo diet
the paleo diet, sometimes called “the caveman diet,” involves only eating meat, fish, vegetables, fruits, nuts, and seeds. Grains, dairy products, processed foods, beans, legumes, and sugars should be avoided while following this diet.
The Paleo diet is the third most popular diet online, with an average of 200,000 monthly searches worldwide. Celebrities like Matthew McConaughey, Miley Cyrus, and Uma Thurman reap the benefits of the Paleo diet.
Advantages of the Paleo diet:
- Studies have shown it to be effective in helping people lose weight, lower blood pressure, and improve other blood markers.
Disadvantages of the Paleo diet:
- Many researchers point to a lack of evidence for the effects of diet on health and that more research is needed.
- The researchers caution against excluding whole grains, which have been shown to prevent heart disease and diabetes, from the diet.
carnivorous diet
The carnivore diet is the exact opposite of veganism. Carnivorous devotees eat only animal products, such as meat, cheese, milk, animal fats, and eggs. There are no grains, no vegetables, no fruits. Also known as the zero carb dietthis diet is the fourth most popular online and receives an average of 126,000 monthly searches worldwide.
Advantages of the Carnivore diet:
- There is evidence that it can lead to weight loss, especially since protein increases the body’s thermic effect of food – the energy needed to digest food.
- Followers of the carnivore diet have claimed that it can fight inflammation and prevent nutrient deficiencies.
Disadvantages of the Carnivore diet:
- A lack of fruits and vegetables can lead to an increased risk of heart disease, cancer, and overall risk of death.
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sirt food diet
Thanks to Adele Y pippa middletonthe endorsements, the servants diet has gained popularity in recent years. The diet focuses on foods rich in sirtuins, a group of proteins found in the body that regulate metabolism. Foods rich in sirtuins include red wine, dark chocolate, walnuts, arugula, coffee, and extra virgin olive oil. The Sirtfood diet receives an average of 52,000 monthly searches, making it the fifth most popular online diet in the world.
Advantages of the Sirtfood diet:
- Many of the foods recommended on the Sirtfood Diet are packed with beneficial micronutrients and antioxidants.
Disadvantages of the Sirtfood diet:
- There is little evidence that the Sirtfood diet leads to weight loss or better health.
- You must follow a strict routine.
The ketogenic diet
In recent years, the ketogenic diet It has arguably been one of the most discussed and debated diets. keto, as it’s called for short, prioritizes fat (65-75 percent of your daily calories), with a moderate intake of protein (20-30 percent) and very few carbohydrates (only about five percent, although some versions they ban carbs altogether). ). The Keto diet ranks as the sixth most popular diet online, with an average of 44,000 monthly searches worldwide.
The Keto diet was designed to keep the body in a state of near constant ketosis, a metabolic state in which the body creates ketones from fat to use for energy instead of sugar from carbohydrates (the main energy source and body’s favorite). The Keto diet has become more popular in recent years, especially among the Hollywood elite, with celebrities like Vanessa Hudgens and LeBron James committed to the Keto diet.
Advantages of the Keto diet:
- Has been claim (it is Keto can help treat respiratory illnesses.
- It can lead to weight loss and lower blood sugar in diabetics.
Disadvantages of the Keto diet:
- Several studies point out that Keto is not more effective for weight loss when calories are combined with other diets.
conclusion
It is important to note that none of these options is the complete solution for your health needs. You can lose fat on almost any diet, as long as you’re in a calorie deficit (that is, you’re burning more calories than you’re taking in).
Prioritize calories first, and then choose a diet style based on your preferences.
Studies have also shown that the quality of your food is just as important, if not more so, than the amount of macronutrients (protein, carbohydrates, and fat) you eat.
In other words: If you’re following a low-carb diet, you also want to make sure you’re eating quality fats and protein. On the other hand, opt for whole grains over refined starches if you follow a low-fat diet.
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