Fitness Freak? Here Are The 10 Diet Plans You Must Know

Top-10-Diet-Plans-You-Must-Know-1

Every week brings with it a new diet craze. From low-carb to low-fat to food combining, these diets feature everywhere from fitness magazines to the best-seller lists. While some of these become world-wide sensation, others disappear just like the latest dance fad.

Are you in the state of dilemma where you’re indecisive about starting one particular diet? If yes, it’s time to learn that no one diet suits everyone. Helping you out with the right information about various types of diets, below are explained some of the very popular and effective diet styles.

KETO DIET

Designed in 1924 by Dr. Russell Wilder

Keto diet plan

Also known as ketogenic diet, it is meant to reduce carbohydrate intake and increase fat intake. This diet lets the body to burn fat as fuel and not carbohydrates. Shocked? Well, that’s true!

What To Eat?

bullet_icon Saturated fats, monounsaturated fats and certain types of polyunsaturated fats especially omega-3 fatty acids

bullet_icon MCT oil, olive oil, cold-pressed coconut, flaxseed, palm fruit, macadamia and avocado oil

bullet_icon Butter

bullet_icon Lard, chicken fat or duck fat

bullet_icon Grass-fed beef, fatty red meat, including goat, lamb, veal, venison

bullet_icon Organ meats including liver

bullet_icon Poultry (turkey, quail, chicken, hen, pheasant, goose, duck)

bullet_icon Cage-free eggs and egg yolks

bullet_icon Fish (tuna, bass, salmon, trout, anchovies, flounder, mackerel, sardines)

bullet_icon All leafy greens

bullet_icon Cruciferous veggies

bullet_icon Fresh herbs, spices, apple cider vinegar, unsweetened mustard

bullet_icon Avocado

Benefits:

bullet_icon Promotes weight Loss

bullet_icon Reduces risk of developing type 2 diabetes

bullet_icon Reduces risk of heart diseases

bullet_icon Protect against cancer

CICO DIET (CALORIES IN CALORIES OUT)

cico diet plan

‘Eat whatever your taste buds want but make sure number of calorie consumed are less than number of calories burnt’, this is what CICO diet says. By taking out all the guilt of food choices, it makes weight loss simple & fun.

Benefits:

bullet_icon Easy to follow

bullet_icon Suits everybody

bullet_icon Makes allowance for possible meal choices

F-FACTOR DIET

f-factor diet

It encourages to combine lean proteins with high-fiber carbohydrates, which carry less calories and keeps one full for hours. F-Factor diet allows eating delicious fats, protein and carbohydrates at each meal.

Invented by celebrity dietitian Tanya Zuckerbrot
What To eat?

bullet_icon Fiber one cereal

bullet_icon Fiber crackers

bullet_icon Fruit (strawberries, raspberries, blueberries, apple, pear)

bullet_icon Vegetables (broccoli, salad greens, sweet potato, asparagus, cabbage)

bullet_icon Whole grains (brown rice, whole wheat bread)

bullet_icon Beans and legumes (black beans, garbanzos, pinto beans, lentils)

bullet_icon Nuts (almond, peanut butter, pistachio, walnut)

Benefits:

bullet_icon Easy & tempting way to lose weight

bullet_icon Improves energy levels

bullet_icon Reduces risks of cardiovascular diseases

bullet_icon Lowers cholesterol

GLUTEN FREE DIET

gluten-free diet

As the name says, this diet excludes the protein gluten. It is meant to manage signs and symptoms of celiac disease and other health conditions associated with gluten. When following gluten free diet, being careful about the ingredients and nutritional content is extremely important.

What To Eat?

bullet_icon Meat

bullet_icon Fish

bullet_icon Fruits and vegetables

bullet_icon Rice

bullet_icon Lentils

bullet_icon Gluten free ready meals and soups

Benefits:

bullet_icon Eases digestive issues

bullet_icon Provides extra energy

bullet_icon Decreases inflammation

bullet_icon Promotes fat loss

bullet_icon Relieves symptoms of Irritable Bowel Syndrome

[Read: 8 Early Pointers To Know If Your Diet Plan Is Working For You]

LOW GLYCEMIC DIET

low glycemic diet

This diet consists of an eating plan based on how foods create impact on the blood sugar level. It is a system of assigning a number to foods containing carbohydrates, depending on how each food raises the blood sugar.

What To Eat?

bullet_icon Non-starchy vegetables (lettuce and leafy greens, onion, spinach, broccoli, onion, peppers, green beans, artichokes, and others)

bullet_icon Nuts and seeds (chia seeds, walnuts, almonds, flaxseeds, pumpkin seeds)

bullet_icon Beans and legumes

bullet_icon Yogurt and other fermented dairy (plain, unsweetened yogurt, raw whole milk and traditionally made cheeses)

bullet_icon 100 Percent Whole/Ancient Grains (steel-cut oats, whole-wheat pasta, brown rice, sprouted grain breads, wild rice, granola and muesli)

bullet_icon Fresh fruits apples, cherries, berriesand citrus fruits

bullet_icon Healthy fats (virgin coconut oil, MCT oil, and extra virgin olive oil)

bullet_icon Quality protein (wild fish, such as salmon, grass-fed beef or lamb, free-range eggs, raw dairy products, cage-free eggs and pasture-raised poultry)

bullet_icon Acidic Foods (apple cider vinegar with a smoothie or water, lemon juice on vegetables and fermented yogurt with cereal)

Benefits:

bullet_icon Improves glucose levels

bullet_icon Improves cholesterol

bullet_icon Reduces insulin resistance

LOW-CARB DIET

low-carb diet

In this diet, one gets to eat fewer carbohydrates and higher ratio of fat, protein, real foods and healthy vegetables. Being flexible, this diet can be followed by patients suffering from different types of diabetes.

What To Eat?

bullet_icon Low carb vegetables (zucchini, swiss chard, cauliflower, celery, mushrooms, cherry tomatoes, etc.)

bullet_icon Low carb fruits (avocado, apricots, red grapefruit, strawberries)

bullet_icon Low carb meats and fish (canned pink salmon, catfish, chicken drumsticks, pork tenderloin, ground turkey, roast beef, top, sirloin steak, bison)

bullet_icon Low carb dairy (butter, gruyere cheese, cottage cheese, eggs, plain greek yogurt, goat milk)

bullet_icon Low carb plant proteins (tempeh, tofu, pumpkin seeds, canned pinto beans)

bullet_icon Low carb snacks (jerky, string cheese, kale chips, walnuts)

bullet_icon Low carb grains & flours (shirataki noodles, amaranth, almond flour)

bullet_icon Low carb drinks (unsweetened iced tea, maple water, tomato juice, unsweetened almond milk)

Benefits:

bullet_icon Reduces hunger

bullet_icon Controls insulin and blood sugar

bullet_icon Improves cognitive performance

bullet_icon Reduces risks of cancer and heart disorders

ATKINS DIET

atkins diet

Developed by cardiologist and internist, Dr. Robert C. Atkins in the early 1970s
This diet is all about controlling the insulin levels through a low-carbohydrate diet. People following Atkins diet are advised to avoid carbohydrates. Not fair? Well, they can eat as much fat and protein as they want.

What To Eat?

bullet_icon Beef, chicken, bacon, pork, lamb and other meats

bullet_icon Fatty fish and seafood such as trout, salmon, sardines, etc.

bullet_icon Omega-3 enriched or pastured eggs

bullet_icon Kale, broccoli, spinach, asparagus and other vegetables

bullet_icon Cheese, butter, cream, full-fat yogurt

bullet_icon Almonds, walnuts, macadamia nuts, sunflower seeds, etc.

bullet_icon Extra virgin olive oil, avocado oil, coconut oil and avocados

Benefits:

bullet_icon Reduces hunger/cravings

bullet_icon Controls sugar and blood sugar spikes

bullet_icon Lowers risk of cancer as well heart diseases

bullet_icon Betters cognitive performance

THE ZONE DIET

The zone diet

Devised by biochemist Barry Sears

This particular diet aims for a nutritional balance of 30% fat, 40% carbohydrates and 30% protein in each meal. Zone diet focuses on controlling the insulin levels, which lead to weight loss and easy weight management.

What To Eat?

bullet_icon Lean beef, turkey breast, pork, veal, lamb and skinless chicken

bullet_icon Fish and shellfish

bullet_icon Vegetarian protein, tofu, soy products

bullet_icon Low-fat milk, cheese and yogurt

bullet_icon Egg whites

bullet_icon Peanut butter

bullet_icon Tahini

bullet_icon Nuts (peanuts, almonds, macadamia, pistachios, cashews)

bullet_icon Avocados

bullet_icon Oils (canola oil, peanut oil, sesame oiland olive oil)

bullet_icon Fruit (apples, berries, oranges, plums and more)

bullet_icon Vegetables (cucumbers, spinach, mushrooms, peppers, tomatoes, chickpeas, yellow squash, and more)

bullet_icon Grains (oatmeal and barley)

Benefits:

bullet_icon Helps patients with diabetes

bullet_icon Good for people who gain weight on higher carbohydrate diet

bullet_icon Keeps away from hunger pangs

[Read: The Guide To Use Herbalcart’s Diet Planner Effectively & Intelligently]

PALEO DIET

paleo diet

Paleolithic diet can be traced to a 1975 book by gastroenterologist Walter Voegtlin, which in 1985 was further developed by Stanley Boyd Eaton and Melvin Konner.

Taking back to the ancestral era, paleo diet suggests modern humans to eat the same foods as their ancestors. The diet states that present day diseases are associated with the Western diet and intake of dairy and processed foods.

What To Eat?

bullet_icon Grass-fed meats

bullet_icon Eggs

bullet_icon Seeds

bullet_icon Fresh fruits & vegetables

bullet_icon Fish/seafood

bullet_icon Healthy oils (walnut, avocado, olive, flaxseed, macadamia and coconut)

bullet_icon Nuts

Benefits:

bullet_icon Helps to lose weight

bullet_icon Reduces bloating

bullet_icon Controls hangry (condition caused by hunger & anger)

bullet_icon Rich in healthy fat

THE DUKAN DIET

The dukan diet

Devised by Pierre Dukan
High-protein and low-carb weight loss diet is what this specific diet is all about. It consists of 4 phases, 2 weight loss phases and 2 maintenance phases. Each phase has its own dietary pattern.

What To Eat?

bullet_icon Lean meat like turkey, chicken, lean ham, lean beef and veal

bullet_icon All fish and shellfish including cod, haddock, trout, mussels, mackerel, squid, salmon, clams and prawns

bullet_icon Fat-free yogurt and fromage frais (without fruit), skimmed milk, quark and fat- free/low-fat cottage cheese

bullet_icon Eggs

bullet_icon Certain vegetables in the Cruise Phase, including asparagus, celery, broccoli, peppers and mushrooms

Benefits:

bullet_icon Reduces body fat in obese and overweight people

bullet_icon Reduces high blood pressure

bullet_icon Controls cardiovascular disorders

For Personalized & Customized Diet Plans, Visit: https://www.herbalcart.com/dietplan/

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