Four Popular Diets Explained

Sharon Moore April 06, 2016

How many diet plans have you tried? Which one worked for you? And for how long? Each day, thousands of people try out a different diet with hopes of getting rid of excess fats fast and becoming healthier. But many get tempted of the lose-weight-quick plans that offer promising results in a matter of days or weeks.

Unfortunately, these diets often involve eating the same food every day or not eating at all. For these reasons, it can be hard, almost impossible, to keep the plan for long-term.

If you’re into a real weight loss challenge but also looking to improve your health and lifestyle, there are four diets widely known to be effective and sustainable. But they come with the cons too. Let’s examine them one by one.

Low-Fat Diet

You probably see a lot of foods labelled as ‘low-fat’ in the grocery. Fats, especially saturated fats present in red meat and processed foods, are among the major factors for weight gain. They are also linked to certain diseases, including heart disease. There are many advantages associated with low-fat diets, including low insulin levels and lower risk of stroke, hypertension and high cholesterol. However, what most people don’t realise is that fat has a critical role to play in our health too. First off, it is necessary for the proper absorption of some vitamins, including vitamins A, D, E and K. A low-fat diet may also cause vitamin deficiency in some people, particularly zinc and some B vitamin deficiency.

Low-Carb Diet

Another very popular diet is ‘low-carb’ diet, which covers Atkin’s, Dukan’s and Banting’s diet. The popular view is that this diet involves eliminating carbohydrates of all types from their diet. However, what they fail to realise is that carbohydrates play an important role in refuelling our body and sustaining our energy levels. Carbs are among the major sources of energy. Nonetheless, it is important to note that not all carbohydrates are the same. The bad ones include plain starch such as white bread, pastry and pasta. Choosing complex carbs, in the form of whole food, is the right route to choose. They include wheat bread, brown rice, vegetables and whole grains. Another disadvantage of low-fat diet is that it usually lacks fibre. Fibre is necessary for digestion and gives us a sense of ‘fullness’.

Low GI Diet

This diet was originally designed for people with diabetes. It focuses on foods with low glycaemic index which are broken down by the body at a slower phase, therefore preventing a surge in the blood sugar levels. Low GI diets have also been proven to benefit the heart and promote better health. They are also known to help metabolise fats more efficiently. However, it should be noted that the glycaemic index of food can vary quite a lot depending on a number of factors like ripeness, variety, storage time and how it is prepared. Processing food also affects the glycaemic index of certain foods. Also, not all foods low in GI are healthy. For example, chocolate and ice cream are low in GI but can be unhealthy when eaten in excess.

Mediterranean Diet

Hailed as the best diet plan in the world - Mediterranean diet is regarded not only for its benefits on weight loss but also on overall health. It is also the most recommended diet for heart care. This eating plan includes eating lot of different fruits and vegetables, some fish and lean meat, beans, legumes and olive oil. It also emphasizes the use of flavourful herbs and spices. In Greece where it originated, Mediterranean diet isn’t actually a diet plan but a lifestyle. The only downside of Mediterranean diet is that it means you have to cook the food on your own and from scratch. The diet discourages consumption of prepacked meals which are often high in preservatives, sugar and salt. Cooking fresh may take a long time. But it can be fun and therapeutic too! If you are busy during weekdays, opt to prepare your meals over the weekend and store them properly in the refrigerator.

So what’s the verdict?

All diets come with pros and cons. It is important to remember that a diet which provides a long-term solution is a better choice than those that offer dramatic results quick. Observing a well-balanced diet and proper portion control should be part of a healthy lifestyle. Also, depriving ourselves completely of the food we love only makes weight loss harder.

Eating well is easy and enjoyable when you don’t think of it as a ‘strict’ diet plan that you should follow, but a wonderful lifestyle change that will make you healthier and fitter over time.