Diet programs you can select the most siutable one for you

Diet programs

you can select the most siutable one for you

Diet program Technique How it works Weight loss effectiveness Other benefits Downsides
Intermittent fasting Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating. Reduce calorie intake. 16/8 method, which involves limiting your calorie intake to 8 hours per day 5:2 method, restricts daily calorie to 500–600 twice per week night fasting, fasting during night cause • 3–8% weight loss over 3–24 weeks • reduce waist circumference by 4–7% linked to • anti-aging effects, • increased insulin sensitivity • improved brain health • reduced inflammation May drops blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women
Plant based diets Restrict animal products, plant-based diet that allows eating animal products in moderation. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation Many of the restricted food groups are high in calories, so limiting them may aid weight loss. reduced risk of chronic conditions like heart disease, certain cancers, and diabetes restrict important nutrients that are typically found in animal products
Low-carb diets, Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet. Reduce carbs 10% of total calories, compared with 30% or less for other types Restrict your carb intake in favor of protein and fat. They’re higher in protein than low-fat diets body using fatty acids rather than carbs for energy low-carb diets resulted in significantly more weight loss than low-fat diets Reduce risk factors for heart disease, including high cholesterol and blood pressure levels. In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis
The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate Eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the processed foods, grains, sugar, and dairy, 3 weeks reduce (2.3 kg) and reduced their waist circumference by an average of 0.6 inches (1.5 cm reduce high blood pressure, cholesterol, and triglyceride levels it restricts several nutritious food groups, including legumes, whole grains, and dairy
Low-fat diets a low-fat diet involves restricting fat intake to 30% of daily calories Ultra-low-fat diets fat10% Carbs 80% Protein 10 It mainly plant-based and limit meat and animal products. a low-fat diet led to small but relevant changes in weight and waist circumference They may also reduce inflammation and improve markers of diabetes very-low-fat diets have been linked to a higher risk of metabolic syndrome
Mediterranean diet Based on foods that people in countries like Italy and Greece used to eat. poultry, eggs, and dairy products are to be eaten in moderation. limited red meats restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods. not specifically a weight loss diet, The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation Mediterranean diet is not strictly a weight loss diet,
Dietary Approaches to Stop Hypertension, or DASH diet is an eating plan that is designed to help treat or prevent high blood pressure It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat people on the DASH diet lost significantly more weight over 8–24 weeks than people on a control shown to reduce blood pressure levels and several heart disease risk factors May aid weight loss, there is mixed evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance
WW (Weight Watchers) doesn’t restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight s a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents. To reach your desired weight, you must stay within your daily point allowance. people who followed a WW diet lost 2.6% more weight than people who received standard counseling WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan WW can be costly depending on the subscription plan. Also, it’s flexibility can be a downfall if dieters choose unhealthy foods