Most of us today are stuck to an unhealthy lifestyle and much less time to work on keeping ourselves healthy. Let alone working out to burn those hazardous calories, we have even stopped eating clean! This group of “most of us” do want to eat a balanced diet, but don’t know where to start. However, it’s not only the desire that will make you reach your goal. The most powerful tool to attain your goal is believing in a “NUTRITIOUS DIET”.
Always remember as a thumb rule, that even if you do workout, it contributes to only 30% of the results. The rest 70% is the reward of following a healthy diet.
So here we have 4 such weight loss diets which will help you shed those layers of unhealthy fat:
1) KETOGENIC DIET
Ketogenic has become hugely popular in the recent days due to its fast and instant results. This is a no-carb, moderate protein, high fat diet.
In ketogenic diet your carbohydrate intake is less than 5-10 grams a day. Your protein would be somewhat around 1.5 – 2 grams per kilogram of body weight. And your fat intake would be equal to your protein intake.
So, this diet makes the body go into ketosis, where the body produces ketons and the body’s preferred energy source changes from glucose i.e. carbs to fat. This diet takes 4 – 7 days to kick in but is extremely effective and gives fast results.
2) Vegan Diet
The vegan diet has become increasingly popular for all its ethical and environmental reasons.The vegan diet also comes with considerable health benefits, which includes lower blood sugar level, lower cholesterol level and a narrow waistline. Vegetarians also tend to be slimmer than the ones who eat non vegetarian food. The vegan diet excludes all products which are obtained from animals.
Foods to avoid: Meat, poultry, fish, seafood, dairy, eggs, honey, omega 3 fatty acid, etc.
Foods to eat: Tofu, nuts and nut butters( like peanut butter, almond butter, etc), legumes, seeds, yeast, wholegrains, cereals, etc.
3) Atkins Diet
The Atkins diet was originally formulated and promoted by a physician named Dr. Robert C. Atkins. In 1972, he wrote a best selling book on the same. The governing principle of the Atkins diet is that you can lose weight by reducing carbs from your diet and consuming as much protein and fat as you desire.
This diet has 4 phases:
- Phase 1 (Induction) : Here, you need to consume high protein, high fat foods and leafy veggies for 12-15 days. This will kick start the weight loss.
- Phase 2 (Balancing) : Add low carb foods and vegetables along with nuts and fruits.
- Phase 3 (Tuning) : Add more carbs to your diet when you’re close to your desired weight. This will slow down the weight loss process which is necessary so that the body can adjust to your lower kilos.
- Phase 4 (Maintenance) : Here, you can include carbs according to your maintenance calories, which can be calculated by the BMR test.
4) Raw Diet
This diet had been followed by our ancestors since the stone age but has soared to popularity in the recent times because of it’s great weight loss capabilities. Raw food is anything which has never been heated to more than 40 degrees – 48 degrees centigrade. A raw diet is one where more than 75% of the food you consume is raw. So, your diet will consist mostly of fruits, nuts, etc . As an alternative to cooking you can have your food in the form of juices and blended mixtures.
Foods to eat:
- All fresh fruits
- All raw vegetables
- Raw nuts and seeds
- Dried fruits and meats
- Nut milks
- Raw nut butters
- Cold-pressed olive and coconut oils
- Raw grains and legumes, sprouted or soaked
This diet also has many arguments associated with it. Proponents of this diet argue that cooking destroys a lot of the enzymes present in food. Cooking can also destroy valuable water soluble vitamins.
Others argue that cooking increases the availability of many nutrients and antioxidants. Cooking the food also makes it easier to digest.
5) LCHF (Low Carb High Fat) Diet
Some people might confuse this diet with the Ketogenic diet but remind you, Keto diet is no carb diet whereas this is a low carb conventional weight loss diet. This Diet is actually for people who cannot control or tame their carb cravings. Especially in India, rice or chapati is the staple food for almost the entire population. So, what you can do is have a moderate protein, high fat but low carb diet. Here, you can include carbs upto 80-100 grams in a day. But, remember here timing is the key. You must know when and how to consume those carbs. As a tip, I would say have your carbs during the first half of the day. Avoid them after 5 pm. Also try to consume most of your carbs in your breakfast or your pre-workout meal.
These were the 5 highly favored and effective weight loss diets which will definitely help you reach your desired weight goal. So, what are you waiting for? Christmas? Start now, discipline yourself, workout regularly and follow any of the above diets and you will see results for sure. Let me know your experience after following these diets.