Are you considering cutting the extra weight you gained from the coronavirus lockdown? Do you want to know more about the various new diet systems that can help you lose weight? Keep reading for a quick guide on the top five diet systems you ought to consider for your weight loss plan.
Too little or too much of everything has harmful effects on the body. The same applies to weight. Did you know that obese people have a higher risk of contracting the coronavirus? A study by the CDC found that 48.3 percent of pandemic patients across the US were obese.
You can reduce that risk by reducing weight. This doesn’t only lower your risk of contracting infectious diseases and viruses. Weight loss also offers advantages for your heart, other organs, and general health.
Trending Diet Systems To Follow To Lose Weight
1. Paleo Diet
The paleo diet follows one of the oldest diet systems. It focuses on the same foods that your hunter-gatherer ancestors likely ate in their time. If you adapt to this diet system, this means your diet will rely more on natural foods.
That means you’ll be cutting off processed foods, grains, sugar, and dairy. However, there are some versions of the paleo diet that allow for dairy products like cheese. This also means that you’ll be eating lean meats, vegetables, fruits, whole foods, nuts, and seeds.
Studies on this diet found that it isn’t only effective for weight loss. The paleo diet also helped reduce harmful belly fat. This type of diet may also feel more filling than other diet plans that have even more restrictions.
2. Intermittent Fasting
Your calorie count is the key to weight loss. Experts say that consuming more calories than your body needs is how you gain weight. Thus, the solution to losing all the extra weight is to consume fewer calories. This way, your body turns to the stored fats in your body and uses that for fuel instead.
One way to reduce your calorie intake is to limit your eating by adding fasting to your routine. This diet system relies on the strategy of the 16/8 method or the 5:2 method. The 16/8 method focuses on the time you take in a day for calorie intake.
This means that you eat only during an eight-hour window. Then, you’ll fast for the rest of the 16 hours of the day. The 5:2 method is the strategy of limiting your daily calorie intake to only 500-600 calories twice per week.
One of the reasons why intermittent fasting is one of the best diets is because it has a lot of benefits. For some people, it’s effective in reducing waist circumference and general weight. Scientists also link it to having anti-aging, anti-inflammation, and other effects.
3. Low-Carb Diet
In most restaurants you visit, you’ll see a lot of meals that feature a lot of unnecessary carbs. Be it the burger, pasta, or pizza, you’ll be cutting it if you take this kinds of diet systems. If you’re a pizza lover, this diet system may not be the ideal one for you.
One way people make it work instead is to follow a high-protein, low-carb diet. However, this poses some concerns regarding high cholesterol, kidney problems, and osteoporosis. If you want to follow a low-carb diet, consider the keto diet, Atkins diet, or low-carb, high-fat diet.
The way it works is that replace fat or protein for carbs in your diet. In the keto diet, you eat healthy fats instead, and you can even skip working out for this diet strategy. You can check this guide here to learn more about the ketogenic or keto diet.
This diet system is great for those who don’t have the time to go to work out in the gym or jog in the morning. This type of diet systems also helps reduce heart disease risks as well as low blood sugar and insulin levels. A couple of drawbacks are that it can cause an upset digestive system and it can raise bad cholesterol levels.
4. Mediterranean Diet
One of the most interesting and effective diet types is the Mediterranean diet. It emulates the diet of the ancient people in countries like Italy and Greece. In this diet system, you can expect to eat a lot of:
- Whole grains
- Fish and other seafood
- Extra virgin olive oil
You can consume poultry, eggs, and dairy products. However, you’ll have to eat them in moderation. You can also eat red meat, but you’ll have to limit them.
The Mediterranean diet is great for people who want to eat foods that are rich in antioxidants. You can then use this not only to lose weight but also to prevent heart diseases. Note that the Mediterranean diet isn’t a weight loss solution only.
5. Low-Fat Diet
Finally, the last of these helpful diet types is the low-fat diet systems. Most of what you eat now contains a lot of unnecessary fat. This can induce a state of being overweight or obese.
Most of your fat consumption contains twice the number of calories per gram. This is one reason why you may gain more weight even if you don’t eat much but eat a lot of fatty foods. The solution to this is to restrict the fats you eat.
Following a low-fat diet is an effective day-to-day plan. It works like a low-carb diet and feels the same. It’s great for weight loss and reduced risks of heart disease and stroke.
Ultra-low-fat diets are effective as well, especially for obese people. It can get you to lose up to 14.8 pounds or 6.7 kilograms on average. As a note, following ultra-low-fat diets can put you at risk of metabolic syndrome.
6. Ketogenic diet
Ketogenic diets become part of a trend because shared by celebrities as their secret for the perfect figure. This diet wasn’t something new but was adapted from the 1900s, surprised? Yes, keto was practiced in the 1900s but in different ways, it wasn’t exactly the same. Keto is basically running your body on fat instead of sugar energy and cutting down carbs from your diet.
A Keto diet is perfect for short term goals, it comes with immediate results. Diet systems like Keto comes with some additional benefits by preventing chronic disease, but it is also important to practice with proper guidance as everything has its own drawbacks too.
7. Whole30 diet
Just like the name says, whole30 that means dieting for 30 days. This could be simple for some or could be tough for many because you have to sacrifice grains, sugar, alcohol, dairy products, and beans. You are permitted to have fruits, veggies, nuts, seafood, and natural fats.
It is claimed that this isn’t too effective and doesn’t come with quick results. This is temporary as it lasts for only 30 days. There are various online apps available for keeping account of your consumption that might help you to follow this more appropriately.
Find the Diet System That Fits You Best
That’s the end of our guide on how to find the best diet system for your lifestyle. These suggested are the trending diet systems we have for you. We hope this guide on diet systems helped you find the right diet for you to follow.
Remember that reaching your ideal weight takes a lot of work and sacrifice. As mentioned, some diets won’t demand any exercise or workout from you. Yet, you’ll still need to work for your ideal weight in the sense that you must learn self-discipline.
But why stop here? We’ve got a plethora of health tips for you to check out! If you want to read more content about dieting, check out our other guides for more posts like this.