Your diet plan lets you become fit and healthy, but with plenty of distraction and fast lifestyle, this only remains a dream for many.
Following an appropriate diet plan suiting your requirements is the key. Excessive calorie intake and lack of exercise are not the only reasons that make you gain weight.
Disclosing alarming facts, the WHO reports,
Every year 2.8 million people die due to complications related to weight-related issues.
Worldwide obesity has nearly tripled since 1975.
Most of the world’s population live in countries where overweight and obesity kills more people than underweight.
The type of lifestyle one leads, the kind of food they eat and also, the genetic factors and many other factors are in play. Biological processes such as metabolism, hormones and others play a vital role in your weight loss process. With negligence and lack of motivation, weight gain converts to obesity.
The recent National Health and Nutrition Examination Survey in the U.S. reports,
Prevalence of obesity among U.S. adults is 39.8%
In this post, I have collated and brought information about a few diet plans that might help you get fit and be healthy.
You must have heard and probably followed some of them. However, I endeavour to cover these plans to make you aware.
I hope this effort adds some value to your existing knowledge.
# 1 The Keto Diet
The Ketogenic or Keto Diet is a low carb, a high-fat diet that has many health benefits. It may have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease. Keto diet ranked highest among all diet plans in the Google search results in 2018.
What Does a Keto Diet Mean?
The keto diet, as brought out earlier, is a low-carb, high-fat diet that reduces your carbohydrate intake induces a metabolic state in your body called Ketosis. The Ketosis helps efficiently burn fat for energy and lowers blood sugar and insulin levels.
There are several kinds of Ketogenic diets which can be followed depending upon personal goals. The Standard Keto Diet or SKD and High-protein Ketogenic diet are the most extensively researched diets and have been proven to give results.
However, the Keto diet is a little hard to follow the diet, reports Harvard Medical School.
For more details on the Keto diet, you can follow here.
# 2 The GM Diet
The GM or General Motors diet plan is a 7-day diet plan and is the most popular low carb diet plan around the globe.
It was composed specially for the employees of General Motors in 1987 to counter their weight and health issues and may help you lose about 10 -17 pounds in a week.
This diet plan focuses on eating wisely rather than starving. This diet allows for eating different foods or food groups each day. The GM diet plan was constituted in conjunction with FDA and USDA guidelines.
John Hopkins Research Centre practically tested it, and later it got approved by GM Directors.
The diet claims to stimulate weight loss and helps burn fat faster than other diets by a calorie deficit. It helps get rid of toxins and impurities from the body and improve digestion.
The GM diet plan is safe as it only lasts for a week. However, a continuous following of this diet plan for more than a week can affect your health.
Therefore, it is advised to continue with 5-6 day intervals for better results.
Broken up into seven days, you can follow the GM diet plan here.
Along with the diet as per the plan, you can have two to three bowls of “GM Wonder Soup” each day. With cabbage, celery, tomatoes, onions and bell peppers as ingredients, the soup suits the taste buds.
# 3 The Noom Diet
One of the most trending diet plan on Google in the U.S., Noom has made a stand for itself. Unlike other diet plans, Noom is an app-based diet plan. The ‘Noom‘ app is available on both the App Store and Google Play Store.
It has two subscription plans, a $45 monthly plan for the “Healthy Weight Program” and a $90 monthly plan for “Diabetes Prevention Program”, but before you get a subscription, you are allowed a 14 day trial for free to check out the app.
Upon installation, the app asks you a series of questions about your current weight, your weight goals, experience with dieting and weight loss programs.
Then an algorithm breaks down the data you input and composes a 16-week nutrition plan and a certified “Health Coach” to achieve your personal goals.
The study found that the more data they input, the more successful users were in losing weight. After 15-weeks, participants lost an average of 7.5% of their body fat, and upon a 52-week follow-up, they maintained a loss of 5.2% body fat on an average.
# 4 The Atkins Diet
The Atkins diet, similar to the Keto diet, is also a low-carb diet, that allows you to eat an ample amount of protein as long as you avoid high-carb foods.
The Atkins diet was first promoted by the physician Dr Robert C. Atkins, who also wrote a book about it in 1972. Since then, it has been popular all over the world with revisions in many publications.
The reason low carb diets are effective in weight loss is that the low-carb and high protein intake reduces your appetite, hence decreasing your calorie intake without you even realising it.
This diet was initially considered to be unhealthy due to high saturated fat intake. However, studies suggest that saturated fats are harmless and can help in weight loss.
# 5 The Blood Type Diet
Based on your blood type, Naturopath Peter J. D’Adamo created this diet.
Claiming that the food you eat reacts chemically with your blood type, he says that if you follow a diet as per your blood type, your body will digest the food more efficiently and give you more energy and prevent diseases.
The diet plan depends totally on your blood type.
The list also contains a lot of specialities and organic foods, along with vitamins and herbal supplements that can be pricey.
Webmd reports that the diet for blood type A helps lose weight for not only type A people but other types too.
# 6 The Personality Type Diet
The Personality diet follows a different and unique approach to weight loss.
Dr Robert Kushner, a practising dietician, developed this diet. He specialises in nutrition and weight loss which he wrote a book with his wife Nancy Kushner as its co-author.
Specially designed for people with busy schedules, this diet focuses on personality and lifestyle.
First, you have to answer 66 questions about your habits, eating and exercise tendencies. Based on your answers, you may fall in the category of a Night-time Nibbler or a No-time-to-Exercise protester.
Jen Widerstrom’s book offers a 28 days weight loss plan as per your personality. The book provides sensible advice and tips for upgrading your eating habits and exercise. For each type, there are simple and easy to follow tips to achieve your goals.
# 7 The Eat to Live (Nutritarian) Diet
He calls this a “Nutritarian” diet because it is nutrient-dense and promotes whole or minimally-processed foods and limits processed ones.
Processed foods, refined carbs, oils, sugar, soda, fruit drinks or juices, white flour, and all factory-farmed animal products are banned.
This diet naturally limits your calorie intake by limiting calorie-rich foods such as eggs, meat, dairy, oil, and high sugar processed foods.
It encourages plant foods such as fruits, vegetables, legumes, grains and other high fibre foods which reduces hunger and cravings.
The Health Line explains that this diet not only helps you in weight loss but can improve your heart health, stabilise blood sugars and improve longevity.
# 8 The VB6 Diet
VB6 or Vegan Before 6 diet as the name suggests makes you a vegan till 6 P.M., which means no meat, dairy or animal products.
This diet was formulated by Mark Bittman, who isn’t a doctor or nutritionist or health expert, but a cook and food writer who has been writing for more than 25 years. This interview explains his ideology.
He tested it firsthand on himself when he was 57 years old and was 40 pounds overweight and writes about it in his book.
It is a 28-days diet plan which makes you a complete vegan before 6 P.M. that means you have to eat only fruits, vegetables, and other plant-based foods.
Mark explains in his book that this plan is useful as a vegan diet helps in weight loss. However, the overall effect depends on what you eat after 6 P.M.
# 9 The Military Diet (3-Day Diet)
Don’t get confused.
The Military Diet plan, as the name suggests, is not associated with the military at all. However, it is popular and approved by many fitness and health experts.
Medical News Today reports in this article that this diet plan can help you lose up to 10 pounds in a week.
It works on a low-calorie meal plan for breakfast, lunch, and dinner. There are no snacks between meals.
The total calorie intake for every day is limited to 1,100-1,400.
The 3-day diet plan allows next 4-days off, meaning you have to diet only three days a week, also drink plenty of water.
Every Day Health explains the proposed diet plan for the first three days.
Julie Rothenberg, a practising nutritionist and registered dietician, explains that the Military diet can help you lose approximately 10 pounds in a week.
However, the diet offers no specific rules for the remaining four days as long as you limit the portion sizes and keep the calorie intake below 1,500 per day. It allows no food group restrictions and you can have snacks too. You can find several apps online to track your calorie intake.
# 10 The 1200 Calorie Diet
Same as any other diet plan, the 1200 calorie diet plan also helps to reduce weight by limiting your calorie intake to the bare minimum required for the functioning of the body.
The process of eating fewer calories than what you can burn leads to the fat burning and subsequently, the weight loss.
You can find tons of meal plans that account for about 1200 calories, choose what you like depending on the availability of the requirements and recipes. A sample plan is available here.
Keep Hydrated, drink tea and coffee, but be careful about caffeine you have. Avoid artificially sweetened drinks or limit to one per day.
The 1,200 calorie meal plan will help you lose weight, but make sure to keep your essential nutrients intake according to your needs.
Always keep in mind that your goal is to lose weight and not to starve yourself, so monitor your needs and tailor your meal plan accordingly.
# 11 The 17 Day Diet
It claims to help lose about 10 pounds in only 17 days. The reason behind this diet’s effectiveness is its changing food combinations and calorie intake cycle every 17 days.
Healthline, a leading healthcare firm, has rated this diet with a score of 3.5/5. The course of the diet plan has four cycles that you need to follow for life.
The author claims to help you lose 10–12 pounds (4.5–5.4 kg) over the first 17 days. In the later period of the day, metabolism is slower, and you burn carbs with difficulty, the book concludes.
You are allowed to eat unlimited protein, vegetable and fruit options from the specified Accelerate foods list, but you can’t eat high carb foods after 2 P.M.
Also, drink eight 8-ounce (240-ml) glasses of water each day and exercise at least 17 minutes per day.
Further, you can drink one to two alcoholic beverages daily over the weekend with a recommendation to do at least an hour of intense exercise on the weekends.
The Bottom Line
A controlled, balanced diet and regular exercise are the two most important aspects of weight loss. The Centers for Disease Control and Prevention (CDC) reports that obesity affected approximately 93.9 million adults in the U.S. in 2015-16.
Above all, motivation is the key. Without motivation, one cannot achieve anything. In the case of your weight loss program, this motivation helps you to avoid any compromise in eating, especially if your favourite foods are junk and high-fat ones.
A few diet plans may not suit some people with medical ailments such as diabetes. Therefore, consult a physician before following a diet plan.