Types of dieting: 7 famous types between beneficial and harmful
Here are the most popular types of dieting for weight loss:
1. Juice diet
This type of diet simply depends on eating a group of juices only for several days, or for several weeks while avoiding solid foods entirely.
The juices that are allowed to be consumed in this type of diet are many and varied, and it is important that they are made from fresh fruits and vegetables.
Pros of the juice diet
The juice diet helps with the following:
Rapid weight loss.
Eat more healthy vegetables and fruits, and benefit from their benefits while reducing fat intake.
Besides the pros of the juice diet, which causes rapid weight loss, but just stopping following it may increase weight.
Disadvantages of the juice diet
The juice diet has many disadvantages and disadvantages, such as:
Rapid weight gain after stopping dieting.
Increase the proportion of sugars that enter your body daily due to the richness of natural juices in sugar.
Not getting your need from various nutrients, which leads to malnutrition.
It prevents the body from getting the necessary fiber that it needs for digestion if you filter the juice before eating it.
2. Intermittent fasting
There are many types of diet that fall under the intermittent fasting diet, but the most famous of them is the one that is based on eating healthy food for only 8 hours throughout the day, fasting the rest of the day from solid food, and only drinking water and some healthy fluids only during the remaining 16 hours of fasting.
Pros of intermittent fasting diet
Intermittent fasting helps in the following:
Healthy weight loss.
Lose weight from fat while maintaining muscle mass.
Improving metabolic processes in the body and accelerating fat burning.
Resist the signs of aging.
Reduce inflammation in the body and improve brain health.
Intermittent fasting is one of the most popular types of dieting.
Disadvantages of intermittent fasting diet
There are scientifically no health negatives associated with this type of diet, but it is preferable for some groups to consult a doctor first before following it, such as: diabetics, pregnant women, and lactating women.
3. The Paleo diet
As the name suggests, this type of diet is based mainly on eating the foods that humans used to eat in the past that were not subjected to any kind of chemical treatment.
In this diet, it is forbidden to eat dairy products, potatoes, legumes, salt, and sugar, while the following foods are allowed:
Healthy oils, such as: olive oil, coconut oil.
Raw grains, seeds and nuts, such as: pumpkin seeds, walnuts.
Vegetables and fruits of all kinds.
Meat taken from livestock whose diet depends on green grass.
Like other diets, it is one of the rich in pros and cons.
Pros of the Stone Age diet
The Stone Age diet helps to achieve the following:
Those who follow it do not feel hungry, because of the richness of this diet with sources of proteins that help to fill you up for longer periods.
Clean the body of toxins.
Reduce various infections in the body.
It is worth noting that although this system is built on healthy elements, it is not considered an integrated system.
Disadvantages of the Stone Age diet
This type of diet lacks some of the important nutrients that the body needs, such as: Vitamin D and calcium.
4. Plant-based diets
There are many types of dieting that fall under the classification of vegetarian diets, including flexible types that may allow animal products in a small way, and severe types that focus on the rule of completely excluding meat and animal products from the daily diet.
Pros of plant-based diets
Plant-based diets generally help with the following:
Losing excess weight, because the foods that are prohibited from eating are those that are rich in calories, while the permitted ones are rich in saturated and appetite-suppressing fibers.
Reducing the chances of heart disease, cancer and diabetes.
Although this system consists of plants only, it has its downsides.
Disadvantages of plant-based diets
Severe vegetarian diets may prevent your body from getting its need of many important nutrients, such as: iron, calcium, zinc, omega-3, and vitamin B12.
5. The DASH diet
The DASH diet is one of the types of diet that is designed primarily to combat high blood pressure, not to lose weight, and the focus is on eating certain portions of different food groups with the exclusion of other categories, such as:
Focus on eating vegetables, fruits, whole grains, and lean meats.
Avoid eating foods rich in the following: sugar, salt, and fats.
Although this system is specifically designed to combat diseases, it has its own pros and cons.
Pros of the DASH diet
The DASH diet helps with:
Lowering high blood pressure.
Reducing the chances of developing some types of cancer, such as: breast cancer.
It is worth noting that the benefits of any diet does not mean that it is beneficial in the long term and for all people.
Cons of the DASH diet
Although the DASH diet is specifically designed for patients with high blood pressure, there is an ongoing debate about its negative effects on the circulatory system, and drastically reducing salt in your diet may be harmful to the heart and blood sugar.
6. The Atkins diet
This type of diet depends mainly on raising the daily portion of proteins you eat in exchange for reducing the portion you eat daily from carbohydrates, and the amount of carbohydrates allowed to be eaten is raised in stages as the person approaches the desired weight.
The Atkins diet falls under the category of low-carb diets, under which many other types of diet fall, such as the keto diet.
Pros of the Atkins Diet
The Atkins Diet helps:
reduce the amount of blood
Hun in the body in general and in the abdominal area and waist circumference in particular.
Reducing the chances of developing many diseases, such as: high cholesterol, high blood pressure, and diabetes.
Despite its benefits, it has some side effects.
Disadvantages of the Atkins diet
Although the Atkins diet is generally considered safe, it may cause harm in rare cases to certain groups, as it may cause indigestion or raise bad cholesterol in the body.
7. Mediterranean diet
This type of diet depends on eating the foods eaten by the peoples in the Mediterranean, while following these rules:
Focus on eating the following food items in abundance: vegetables, fruits, whole grains, seafood, olive oil, legumes, seeds, and nuts.
Eat these foods in moderation, including poultry meat, milk and dairy products, and eggs.
Eat red meat in very small amounts.
The Mediterranean diet is considered a permanent diet for some, but like other diets, it has its pros and cons.
The advantages of the Mediterranean diet
The Mediterranean diet helps to lose weight, reduce the chances of infection and many diseases, especially heart disease.
Disadvantages of the Mediterranean diet
This type of diet was not originally designed to lose weight but rather to lead a healthier lifestyle, so it may not lead to a lot of weight loss.
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