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Having a particular diet is like choosing a lifestyle. To step into your new lifestyle, you need to ask yourself a few questions. What is my exercise level? Is my goal to lose weight or to gain weight? Do I simply want a healthier diet to feel stronger? Whatever the answers are, there are many diets that can help you achieve your goals.
Diets are like trends, some come and go, and some are here to stay. Remember when everyone at work wanted the green juice? Yeah! Healthy diets are great. And there are so many to choose from; you just need to choose one that works well with your body, schedule, activity level, and nutrition. With thousands of diets to choose from, here are a few diets our expert nutritionists recommend for weight loss and weight maintenance.
Weight Loss/Weight Maintenance Diets
There are hundreds of diets that claim to help you lose weight. Most times, they work, and other times, these diets do more harm than good. A few diets we've seen that are most effective for weight loss are;
The Atkins diet is a low-carb diet for weight loss. The basis of this diet is that you can lose weight from eating food packed with protein and fat, as long as you avoid foods high in carbs. Studies have shown that low-carb diets that do not need calorie counting are very effective for weight loss, and they improve your health significantly.
There are 4 phases to an Atkins diet. In the first two weeks, carbs are reduced to 20 grams per day. And in the subsequent weeks, it increases by 5 grams a day. It can reach 30- 50 grams a day, depending on if you've reached your weight loss goals. Here are foods to eat and what to not eat in a low-carb diet.
What to eat
Eat: Meat, fish, eggs, chicken, low-carb vegetables, low-carb fruits, nuts, seeds, cheese, full-fat yogurt, and healthy oils.
Low-carb vegetables: Bell peppers, broccoli, asparagus, onion, celery, avocado, cauliflower, green beans, spinach, zucchini, eggplants, mushrooms, etc.
Healthy oils: coconut oil, olive oil, etc.
What not to eat
Don't eat: Sugar, carbonated drinks, rice, bread, wheat, seed oils, Processed foods, etc.
High-carb vegetables: Potatoes, sweet potatoes, yams (eat in moderation)
Vegetable oils: sunflower oil, canola oil, etc.
Vegan diets are trendy for people looking to lose weight. It involves cutting out any animal products from your diet. This includes meats, fish, eggs, milk, and more.
In the past, vegan diets have been criticized for being extreme and unbalanced; however, recent studies have shown it is a healthy way of eating. It is also ethical because it does not involve any animal products.
To be vegan is a lifestyle, and if you choose this type of diet, you must remain consistent with it. If you know it will be difficult for you to resist the smell of a steak, then this diet choice is not for you. When applied consistently, a vegan diet can help you lose weight or stay in shape longer.
Researchers have stated vegan diets can be healthy or unhealthy, depending on the foods they contain. As a vegan, it is unlikely you will lose weight while eating large amounts of processed foods and beverages. However, vegan diets based on whole foods can aid in weight loss, weight maintenance and may reduce risks of heart disease.
The ketogenic diet can be very effective for losing weight! It works by lowering insulin levels in the body and shifting your primary energy source from sugar to ketones. When you ingest carbs in your body, it is digested and converted to sugar, which your body uses for fuel. So actually, if you don't eat sugar but eat a load of carbs, you are still indirectly eating sugar!
The ketogenic diet works by eliminating all carbs from your diet, unlike in the Atkins diet, where you can still eat a limited number of carbs. When your body doesn't have enough carbs to burn it switches to ketones. And when that happens it’s called ketosis. You will need to remain in ketosis to lose weight. Usually, 20 grams of carbs are allowed a day in this diet.
A ketogenic diet is high in fat, moderate in protein, and low in carbs. Generally, it takes your body 2-4 days when you don't eat carbs to reach a ketosis state. For some people, it can take up to one week. Keto-friendly foods include meat, fish, butter, eggs, cheese, heavy cream, oils, nuts, avocados, seeds, and low-carb vegetables. Foods to avoid include grains, rice, beans, potatoes, sweets, milk, cereals, fruits, and higher-carb vegetables.
A plant-based diet is any diet that focuses on foods derived from plant sources. This can include fruit, vegetables, grains, pulses, legumes, nuts, and meat substitutes such as tofu and other soy products.
A plant-based diet can help you lose weight or maintain your current weight, depending on how you apply it—this type of diet isn't restrictive on meat like vegetarian and vegan diets. Instead, you should consume meat in small amounts to complement your plant-based food. For example, on your plate, vegetables should be significantly more than meat or egg. This diet focuses on a high intake of vegetables, fruit, and low protein.
Plant-based diets should not be confused with a vegan or vegetarian diet. If you choose this lifestyle, you can consume any fruit and vegetable of your choice as long as it is natural and produced by a plant. Also, it isn't carb restrictive like other weight-loss diets. Research has shown that consuming fruits consistently can aid weight loss. Similarly, practicing this type of diet can help you maintain and lose weight. It just depends on how much you eat.
When you pick a diet that suits you best, you must remain committed so that you can see long-term results. Kickstart your dietary routine now on Mura.