One of the keys to sustaining improvements in the way you eat is to master the ability to practice moderation in your diet.
As a society we tend to take an all-or-nothing approach to food, eating too much of something or trying to eliminate that food or category of foods altogether.
That tendency towards extremes becomes even more obvious when we look at what’s happened to the food on the shelves of our local supermarkets.
On the one hand, we’ve super-sized everything and on the other hand, we see claims like fat-free and sugar-free everywhere in the supermarket, and these claims attract us because they’re absolute.
But if we can master the skill of eating with moderation then no single food needs to be forbidden.
We can eat the foods we enjoy as long as we don’t consume too much of them.
How much we eat is a very important question and how to regulate our appetite or moderate our appetites is very hard for people.
What different types of diets are there?
There are many diets and recipes to help you keep a balanced and healthy lifestyle. Kicking off from the premise that you should burn more calories than you eat in order to lose weight.
Here we will go through 6 different diets that will help with your weight-loss objective.
When combined with exercise will be more effective.
Choose the one that better suits you.
1. Ketogenic diet
The ketogenic diet or keto diet, is a low carb, high-fat diet. Among its benefits are that if you banish carbs and eat a lot of fat, your body will start to burn that fat and you will lose weight and even reduce your hunger in the process.
Some studies have shown potential in treating subjects with type-2 diabetes. The theory behind this diet plan suggests that people start to burn more calories quicker and will burn off more fat.
How does the Ketogenic diet work?
The recipe consists of getting 5% of your calories from carbs, about 20% from proteins and the other 75% from fat. Which means staying away from bread, fruit, legumes, cereals, rice, grains and chips. So you’ll be eating lots of fish, bacon, meat, eggs, cheese, leafy green vegetables, butter, and oil.
Basically your body is fueled mainly by glucose, which you get from carbohydrates. So when you eliminate carbs and start to eat a lot of fat, instead of burning glucose your body starts to burn that fat for fuel. That’s called getting your body in a state of ketosis.
2. Mediterranean diet
For many people, the Mediterranean diet is considered one of the best diets.
Among its benefits, is been shown to prevent diabetes, heart disease, stroke, fatty liver, autoimmune disorders, and even Alzheimer’s dementia, according to a study held in the Annals of Internal Medicine and published in the NPR.
How does the Mediterranean diet work?
The recipe consists mainly of fruits, vegetables, whole grains carbohydrates, and fish. It replaces fats like butter with healthy fats from certain plant oil like olive oil or grapeseed oil. Your protein should come primarily from fish, moderate poultry, beans, nuts, and nut butter.
Don’t forget that the Mediterranean diet is not just about food, is a way of living. Enjoy your food with a glass of wine a good company. It sounds like a plan!
3. Paleo diet
The paleo diet, also known as the ‘caveman diet’, is being used by many doctors to treat type-2 diabetes, high cholesterol, and high blood pressure. But you don’t have to be sick to benefit from this diet plan.
Among the benefits you will find are having more energy, sleeping better, having fewer cravings or even weight loss.
How does the Paleo diet work?
The recipe will consist of animal proteins like eggs, fish, lean beef or poultry. Healthy fats and oils like olive oil, avocados or nuts. Non-starchy vegetables like asparagus, kale, collard, spinach, broccoli or peppers. Starchy vegetables like zucchini, squash or pumpkin. Fruits like berries or green apple. But there are some things you must avoid like dairy, beans, legumes, grains or refined sugar.
Since the Paleo diet is about eating the way our ancestors ate back in the day, well they didn’t have the processed food as we do nowadays either, right?
4. low FODMAP diet
FODMAPs are foods that can cause bloating and discomfort. Studies have shown it can help up to 80% of well-selected patients with IBS achieve relief of their symptoms.
Adjusting your diet after going FODMAP free for a short period of time might help functional abdominal pain and irritable bowel syndrome (IBS).
Functional abdominal pain, when you have pain on its own, and irritable bowel syndrome (IBS), when it comes to constipation or diarrhea, are types of belly discomfort and distress.
They are associated with eating certain foods, mental stress, recovering from stomach bugs or having very sensitive intestines.
The low FODMAP diet plan is used to narrow down which foods are causing you problems or worsening them.
FODMAP is an acronym for the common reasons that cause bloating. F (fermentable) which are foods that make gas when they are digested, O (oligo-), D (di-), M (mono-), And P (polyols) are different shapes of sugars.
In addition to gas, poorly absorbed FODMAPs might pull extra water into the intestines and cause diarrhea.
There are seven categories of foods high in FODMAPs.
- Oligosaccharides: Beans, Bread, cruciferous vegetables, and alliums.
- Disaccharides: Lactose (sugars from milk)
- Monosaccharides: Fructose (sugars from fruits)
- Polyols: sugar alcohols (peach, avocado)
You must have in mind that this diet is meant to help you figure out which food is causing you discomfort so you can avoid them but is not a permanent diet.
How does the low FODMAP diet work?
The FODMAP recipe works this way. You should cut out the foods high in FODMAPs for two to six weeks.
The next step is to start adding food back into your diet one at the time while you watch your body responds to them.
In the end you will know exactly which foods are causing you problems so you can stay away from them.
5. DASH diet
The Dash diet stands for Dietary Approaches to Stop Hypertension.
Hypertension or high blood pressure affects over 75 million people in the United States. In addition, when untreated can lead to heart and kidney disease, stroke and even blindness.
However, you can manage this condition with the food you ingest.
A Dash diet plan can help you with your diverticulitis, to lose weight, to prevent, to manage diabetes and to improve your heart health.
How does the DASH diet work?
The Dash diet recipe consists of lots of fruits and vegetables, whole grains, poultry, low-fat dairy, beans, fish, nuts, and seeds.
As well as been low on sodium, sweets, sugary beverages and red meat.
The first thing you should focus on is sodium. Sodium is a compound mostly found in salt.
A general recommendation for how much you should have is about 1.500 to 2.300 milligrams per day. Instead, you should be having more magnesium, potassium, calcium, protein, and fiber.
One way you can add this food to your diet is eating fruit as a snack or dessert, increase your use of fat-free or low-fat milk products, add vegetables to your plate, limit meat to just 3 oz. per meal and switch from white rice to brown rice and go with the 100% whole grain bread.
6. Military diet
The military diet or 3 day diet is a high protein and low fat, carbohydrate and calorie diet that can help you lose up to 10 pounds in a week.
Breakfast: A piece of whole wheat or multigrain toast with two tablespoons of peanut, soy or pumpkin butter, half grapefruit and a cup of black coffee or green tea. Do not add sugar to it.
Lunch: A slice of whole wheat or multigrain toast and a half cup of tuna, with no mayonnaise. To drink, water, black coffee or green tea. To season your food use pepper, garlic salt or any other low-calorie seasoning.
Dinner: 3 oz of any type of meat, a cup of green beans, half a banana and a small apple. To drink, water, green tea or black coffee. Half a cup of vanilla ice cream.
Breakfast: A piece of whole wheat or multigrain toast, one whole egg either hard-boiled or scrambled and half a banana. Green tea or black coffee.
Lunch: A cup of cottage cheese or a slice of cheddar cheese, a hard-boiled egg and five (approx. 70 calories and 12 carbs) saltine crackers. Water, green tea or black coffee.
Diner: Two hot-dogs without the bun, half cup of carrots, a cup of broccoli and half a banana. Vegetables must be boiled, steamed or eaten raw, meat must be baked or grilled. Half a cup of vanilla ice cream.
Breakfast: Five saltine crackers or 1 rice cake, one slice of cheddar cheese or ham and one small apple. Green tea or black coffee.
Lunch: A piece of whole wheat or multigrain toast and a hard-boiled egg or two pieces of bacon. Water, black coffee or green tea.
Dinner: a cup of tuna, half a banana and a cup of vanilla ice cream.
The rest of the week you eat regularly again.
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