For many, a new year means a fresh start and new beginnings. For many, this means starting new fitness treatments, eating better, and losing weight, among other related to health goals.
However, the majority of people break their resolutions within the first few days because the health and fitness goals they select are frequently quite limited and unsustainable. In order to break free from this pattern, you must first educate yourself about the benefits and drawbacks of every diet trend. This will make it easier for you to make the appropriate lifestyle changes that will help you accomplish your goals. Depending on your unique needs, you can select one of these five diets.
The Keto Diet
The goal of a ketogenic diet is to burn more fat for energy by taking very few carbohydrates and replacing them with fat. It has become really well-liked among those who are eager to burn fat in order to lose weight. A well-planned ketogenic diet by an experienced specialist is necessary to ensure that the intended benefits are obtained without causing any health issues.
Because of all the restrictions, one of the biggest drawbacks of the Keto diet is that it is not sustainable. The diet is very expensive, and if the plan is not properly thought out and followed, it may lead to health issues.
Plant-based Diet
A plant-based diet, as the name suggests, consists of foods that come from plants, such as whole grains, cereals, legumes, fruits, vegetables, nuts, and oilseeds. Processed foods and foods with animal origins are not allowed in this diet.
According to report, “A plant-based diet has proven to have numerous health benefits that include reducing the risk of developing heart disease, certain cancers, diabetes, weight loss and weight management. However, the drawback of this diet is that, in the long term, it can lead to nutrient deficiencies, particularly those associated with Vitamin B12 and Calcium. In addition, a plant-based diet requires proper planning as the food items in this category are perishable and should be bought only in limited quantities.”
Furthermore, most plant-based sources of protein, a necessary ingredient for a healthy lifestyle, only include incomplete versions of the protein. For them to be considered full protein, they must be coupled with suitable foods, such as grains or cereals. Having said that, if you can make the necessary dietary changes and if a plant-based diet is sustainable for your health, it is highly recommended. Given the significant economic effects of the animal industry, this diet contributes to environmental conservation.
The Paleo Diet
A Palaeolithic or Paleo diet is based on the food that people ate when they lived like troglodytes, or during the Palaeolithic era. It does not include grains, legumes, or dairy products from farming or animal husbandry, but rather consists of fruits, vegetables, lean meats, fish, eggs, nuts, and seeds.
This diet is low in carbs (with a specific limit on carbohydrates with a high glycaemic index), sodium, refined sugars, and moderate in fat (mostly from unsaturated fats). It is high in protein and fibre. But shortages in certain nutrients, particularly calcium and vitamin D, may result from this diet.
Intermittent Fasting
Fasting and eating are alternated in the intermittent fasting (IF) regimen. 12 to 16 hours must pass during the fasting phase of an IF cycle.
The ease of starting intermittent fasting (IF) stems from the fact that it eliminates the need for continuous calorie constantly. It works well for those who are eager to shed pounds and combat health issues including inflammation, oxidative stress, insulin resistance, and even heart disease.
The main issue with IF is that, in order for it to be beneficial, the follower must make sure they eat healthily and refrain from indulgence within their eating window. Other issues with IF include headaches, acidity, tiredness, and constipation.
Mediterranean Diet
One of the healthiest diets is the Mediterranean one, which consists mostly of whole grains, fruits, vegetables, nuts, and lean meat and fish with little to no red meat or processed meals.
A lower risk of chronic illnesses like heart disease, stroke, type 2 diabetes, and several types of cancer has been associated with a Mediterranean diet. Additionally, a lot of plant-based foods, which are strong in fibre, antioxidants, and phytonutrients that lower oxidative stress and inflammation, are a part of this diet.
The only drawback of this diet is that it may be too expensive for those on a low budget because it emphasises a lot of fresh foods, nutritious nuts, and olives. However, it is still possible to follow if properly prepared.
The conclusion
To sum up, long-term dietary adjustment needs to be simple and durable. While it’s common knowledge that foods that are processed, packaged, include simple sugar, sugary drinks, etc. are unhealthy and should be avoided, we also need to consciously adopt a healthier lifestyle by consuming more fresh foods like fruits, vegetables, nuts, and whole grains.
There are lots of healthy options available these days, but make sure you always examine the contents of the container because even foods marketed as “healthy” might occasionally contain a lot of preservatives and unhealthy components. To maintain a healthy lifestyle, choose fresh food, prepare meals at home, and cut back on empty calories.
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