Weight loss is an integral part of the management of diabetes, obesity, and many other chronic ailments. There are different types of diet plans that people use to lose weight. We are listing the top 10 popular diet plans for weight loss.
These are different diet plans having different advantages and disadvantages.
For any diet plan, there are some basic rules. One of the fundamental rules is to cut calorie consumption and increase calorie burning. And this can be achieved in many different ways.
Most of the popular diet plans for weight loss have the above-mentioned basic principals. But, at the same time, they focus on different aspects of food intake.
Are these popular diet plans useful for everyone?
It is important to note that different diet plans are good for different types of people. For example, if you live in a community where nonvegetarian food is a stigma or a taboo then a vegan diet plan will be good for you.
On the other hand, if you are a regular meat eater then the paleo diet plan will be good for you.
More than that it depends on the targeted weight, body type, environment, and availability of the ingredients of any diet plan play a major role.
For example, if you plan for a paleo diet plan then you will require different types of meats. If you don’t have access to them then it is better to look for another type of diet plan.
10 most popular diet plans for weight loss
This is a type of intermittent fasting diet plan that was designed by Dr. Terry and Heather Dubrow. And hence the name Dubrow diet.
This diet plan uses intermittent fasting along with low carb diet food to ensure quick weight loss.
This diet plan suggests three phases each of 3-5 days. It requires you to fast for 16 hours of fast and move ahead gradually.
All researches point to one culprit for weight gain. And that is insulin. Insulin is a fat hormone.
Insulin increases fat deposition in your body. So the more insulin your body produces the more fat is created.
And further, the more time your body is exposed to insulin the more resistant it becomes to this hormone. So the intermittent fasting diet plan basically is to control the frequent insulin surges in the body and reduce the resistance.
This diet plan has been found very effective in diabetes. One of the popular stories of reversing diabetes was published by Vishal Kulkarni where he used intermittent fasting to control and reverse diabetes.
Low carb diet
Out of the three important macronutrients, the most useless nutrient is carbohydrate. Your body can survive without carbohydrates.
Protein is the basic building element of your body. Fat is important for fat soluble nutrients and vitamins. But, carb has only one role and that is energy.
Carb is almost like sugar. Carbs when consumed convert to sugar or glucose immediately in the body. So wether you take carbohydrates or glucose it makes no difference.
So to reduce weight you can be suggested a low carb diet plan by nutritionists. It is difficult to leave carbs altogether because Carbohydrate based food is cheaper, easily available, and our bodies have been tried from childhood to derive energy from carbs.
Alzheimer’s is often called as the third type of diabetes. With age, everyone faces the problems of dementia. Some have server dementia and the problem is aggravated with the intake of high-calorie food.
Mind diet is for people struggling with dementia. But at the same time, a young person can also use it to stay healthy and keep the mind healthy.
If you have hypertension along with weight then this is the perfect diet plan for you. Dash diet plan focuses mainly on reducing the salt intake.
At the same time, it is easy to follow this diet plan as it has lesser restrictions on types of food.
But, if your obesity issue is grim and you have to lose a big chunk of weight then this is not the right diet plan.
Atkins diet is all about low carb. It focuses on reducing carbohydrates intake as much as possible.
You can move in phases to help your body to accommodate to the new diet plan and therefore, this is one of the most successful diet plans.
The vegan diet, as the name suggests, is based on plants. It strictly restricts you from consuming any type of meat, alcohol, or dairy products.
This is often difficult for a normal person who is used to dairy products. But, people love this diet plan as it is also associated with the ethical aspect of non-violence.
Paleo refers to human history before ten thousand years. That period is known as Paleo period and therefore the diet based on that period’s diet intake is named after that period.
The Paleo diet plan is almost opposite to the vegan diet plan. Paleo diet plan emphasis is on the intake of more protein than carbs.
It allows you to take all types of food items that are possible to be hunted as our ancestors did. As it has less restrictions, this diet plan is one of the most popular diet plans for weight loss.
Since childhood, our body has been trained to generate energy from the carbs/sugar that we eat. But, that has led to lots of unhealthy consequences. One of them is weight gain.
But, there is another source of healthy energy and that is fat. A Keto diet plan is all about the intake of fats and no carbs.
All other diet plans focus on low carbohydrates or reduce the intake of carbs as much as possible. But none has the condition of ‘no carbs’ like a Keto diet plan.
Keto is to eat fat and use it as energy through ketones.
But, there are some limitations to this diet plan. Read the full description of the keto diet plan on our blog.
The egg is commonly available food. . It is cheaper. It can be found in anywhere in the world. So an egg diet is another popular diet for weight loss.
An egg is full of protein, vitamins, amino acids, and other important nutrients. But, there are some limitations too.
Water fasting diet plan for weight loss
I recently came across a diet plan that is increasingly becoming popular now a days. And that is water fasting for weight loss.
It seems to be working for many but remember, like all other diet plans this diet plan to has pros and cons
Vegetarian diet plan for weight loss
There are many diet plans for meat eaters, vegans and omnivores. What, if , you are a vegetarian?
The best part with vegetarian diet plan is that you can eat dairy products like milk, cheese, etc. And therefore, you will never face the deficiency of essential nutrients like calcium, sodium etc.
At the same time you will have to take extra precautions and add ingredients which are rich in omega3. As it is essential for your heart.