Many of us want to lose a few pounds, but with so many diets and meal plans to choose from, it can be hard to know which ones work best and deliver lasting results.
Diets like Intermittent Fasting, the Mediterranean Diet, and Keto have gained popularity over the years due to their results.
kourtney kardashian Y Jennifer Aniston are among the many celebrities to endorse the benefits of intermittent fasting, while celebrities like Vanessa Hudgens and LeBron James have committed to the Keto diet.
Speaking to FEMAIL, American nutritionist Anthony O’Reilly, from BarBend, explained that there are pros and cons to any popular diet and none is a magical quick fix.
Anthony said: ‘IIt’s crucial to do your own research before changing your diet and understand that there is no quick fix to weight loss, or one particular diet that is guaranteed to work better than another.
“Make sure you prioritize calories first, and then choose a diet style based on your preferences.”
However, by better understanding the most common types of diets, you can decide which one works best for your lifestyle and overall goals.
Here, Anthony explains the pros and cons of six of the most popular…
intermittent fasting
Nutritionist Anthony O’Reilly has revealed a guide to the most popular diets online, but also listed their pros and cons to educate people on the benefits, but also the reasons why they may not work in the long run. deadline (file image)
Intermittent fasting involves consuming all of 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, meaning 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 narrower period of time, 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 and Jennifer Aniston are among the many celebrities who endorse the benefits of intermittent fasting.
advantage:
- Leads to weight loss
- Helps improve insulin resistance
- Reduce oxidative stress in your cells
- Stabilize blood sugar levels
- Reduce the risk of strokes
Disadvantages:
- 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 investigating intermittent fasting also point to certain side effects that can occur during the fasting stage, including mood swings, constipation, dehydration, and decreased sleep quality.
Mediterranean diet
As the name suggests, the Mediterranean diet is inspired by the eating habits of people who live near the Mediterranean Sea, for example Greece, Italy and Spain, who have some 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.
advantage:
- Leads to weight loss.
- An easy diet for people to follow compared to intermittent fasting and the paleo diet
- When adhered to, the diet has also been found to reverse symptoms of diabetes and cardiovascular disease.
Disadvantages:
- The diet does not have clear calorie guidelines.
- Some foods are expensive
paleo diet
The Paleo diet, sometimes called ‘the caveman diet’, involves only eating meat, fish, vegetables, fruits, nuts and seeds. stock image
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.
advantage:
- Studies have shown it to be effective in helping people lose weight, lower blood pressure, and improve other blood markers.
- Disadvantages:
- 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.
sirt food diet
Thanks to the endorsement of Adele and Pippa Middleton, the Sirtfood 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 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 carbs (only about five percent, though some versions prohibit carbohydrates). total).
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 primary 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 committing to the Keto diet.
It is important to note that none of these options is the complete solution for your health needs. You can lose weight on any diet, as long as you’re in a calorie deficit (burning more calories than you take 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 or more important 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.
advantage:
- There have been claims that Keto can help treat cancer and even respiratory illnesses.
- It can lead to weight loss and lower blood sugar in diabetics.
Disadvantages:
- Several studies point out that Keto is not more effective for weight loss when calories are combined with other diets
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