- 1 Finding What Is The Best Diet Plan To Lose Weight.
- 1.1 1. Vegetarian Diet
- 1.2 2. Mediterranean Diet
- 1.3 3. Raw Food Diet
- 1.4 4. The Paleo Diet
- 1.5 5. Protein Diet Plan
Finding What Is The Best Diet Plan To Lose Weight.
Typically, when an overweight person decides that it’s time to do something with his or her weight problem, the first thing that comes to mind is to go on a diet. Like, what is the best diet to be on?
But there’s no cookie cutter solution available. Every person is different. There is no ready made diet plan that will work the same way with every one. What works with someone you know may not work for you.
So, what is the best diet to be on then?
There are a few things you need to consider. If you don’t plan it out upfront the chances of you succeeding will be slim to none.
Many have started, and many have failed. Remember all those new year resolutions you have made?
The most important thing to consider is that it should be something that you will like. The best diet to follow is the one that you will love and enjoy. Something that will not be burdensome and a chore to do.
It’s just like working. If you love and enjoy anything that you’re working on, that is not work. If it’s fun, it’s not work. Same thing with a diet. If it’s one that you will enjoy, you will follow it to completion. You may even keep it for life.
5 diet plans
Here’s a complilation of 5 diet plans you might want to try. Read through all of them. See what you will like and not like. Also, you don’t have to follow one particular diet plan. You can mix and match.
What is important is that you enjoy it and it’s giving you results. Being rigid or unflexible will yield you no results. You will eventually develop a combination that will work for you. Remember, if it’s fun you would want to keep doing it.
Going on a diet doesn’t necessarily mean starvation or eating cardboard tasting foods. What matters is that you eat the right foods that will advance your goal and avoid the ones that won’t.
Eat the ones that you will enjoy. The ones that are convenient to prepare and reasonably priced to obtain. There are more than enough of these foods in your local supermarket for you to achieve your goal. Avoid the fancy and exotic ones that are expensive and hard to find.
1. Vegetarian Diet
A vegetarian diet is generally one that is plant-based and contains no meat. There are also different sub-types of vegetarianism. For example lacto-ovo vegetarians do eat some animal by-products such as dairy products and eggs, whereas lacto-vegetarians don’t include eggs in their diet, but they do eat dairy products.
Strict vegetarians may not consume any animal by-products at all, including dairy, eggs and honey. Vegetarians are classified according to their animal meat restrictions and other omissions or additions that they follow in their diet. Studies have shown benefits to a vegetarian diet, whereby vegetarians have lower risks of coronary artery disease, obesity, cancer and hypertension.
Becoming a vegetarian is often more than just changing your eating patterns and sticking to a fruit and veggie lifestyle. There are many vegetarians who consider themselves animal rights advocates and their diet only represents one aspect of their belief structure.
If you plan on changing to a vegetarian diet you must take care that key dietary needs formerly obtained from animal sources will be still available to you. This can be done by learning which plant, nut or grain sources supply the same nutrients.
Benefits Of A Vegetarian Diet
A vegetarian diet is associated with a higher consumption of fiber, folic acid, vitamins C and E, magnesium, unsaturated fat, and countless phytochemicals. This often results in vegetarians having lower cholesterol, being thinner, having lower blood pressure, and reduced risk of heart disease
Persons on a vegetarian diet are more likely to have lower cholesterol counts, are physically thinner and leaner, have lower blood pressure levels, and a lower risk of contracting heart disease.
This is because a vegetarian diet contains more fiber, less saturated fat, magnesium, folic acid, Vitamin C and Vitamin E which is an anti oxidant. Overall, countless phytochemicals are also present in the vegetarian diet. Phytochemicals are certain plant chemicals that contain elements that protect or prevent disease.
Milk and other milk products have long been touted as primary and even preferred sources of calcium, however the effectiveness of this source is being questioned by many.
For vegetarians this isn’t a problem as they obtain their calcium through eating dark green leafy vegetables. There is an increasing belief that this form of calcium is more readily absorbed by our body.
Calcium plays a major role in keeping the bones healthy and in regulating several muscle and nerve functions. Most of your absorbed calcium intake is stored in your bones and teeth.
It is important to ensure sufficient uptake as a deficiency will cause your body to leech calcium from your bones to carry out other vital functions. Spinach, collard and kale are a few examples of veggies that are rich in calcium.
Many people wrongfully believe that vegetarians don’t get enough protein if they don’t eat meat. However, by choosing the right variety and quantities of protein in nuts, fruits and vegetables etc., your body need never be deprived of the protein it needs.
Avocado, asparagus, beet greens, spinach and peas are some examples of vegetables that are rich in protein.
Iron is one of the most essential nutrients needed for efficient forming and function of hemoglobin, which serves as the oxygen carrier in our blood. A deficiency in iron may cause anemia, a condition which is more common in women and children.
Most vegans and vegetarians do have satisfactory levels of iron in their body. Part of the reason for this is that a vegetarian diet contains vitamin C which encourages iron absorption. Many vegetables favored by vegetarians have high levels of available dietary iron.
Broccoli, bok choy and tomatoes are a few vegetables that contain high levels of iron and vitamin C.
Omega 3 fatty acids
Omega 3 fatty acids are very needed for many functions and processes in our body. They help control blood clotting and aid in the formation of healthy cell membranes. Recommended amounts for one’s daily intake of omega-3 fatty acids varies from source to source.
The majority of nutritionists and medical experts agree that the more omega-3 fatty acids you consume, the better it will be for your health. Soybean, flaxseed, walnuts, Brussels sprouts, kale and spinach are good sources of omega-3 fatty acids.
Some other key nutrients that must be included in your daily diet are vitamins D and B12 and the minerals zinc and iodine. These are all readily available from non-animal sources. To maintain peak nutritional health, a vegetarian’s diet will usually incorporate grains, legumes, nuts, vegetables and fruits.
2. Mediterranean Diet
A Mediterranean diet is not a regimented diet plan but rather a diet that consists of mainly foods eaten in Mediterranean countries. Foods differ between these countries but the food types, frequency and exclusions are loosely similar. Some people follow this diet as part of their lifestyle but others use it for weight loss and to improve their health and well-being.
A great attraction of the diet for many is its lifestyle aspect. There is a focus on congenial gathering and dining with others, friends and family. Rather than adhering to rigid meal plans the goal is to increase the amounts of beneficial foods, while reducing but not necessarily excluding others considered less healthy. Treats are considered just that and do not creep into every meal, day or even week.
Benefits of the Mediterranean Diet
The Mediterranean diet provides people with plenty of micronutrients, minerals, vitamins and antioxidants. This is due to the fact that the Mediterranean diet mainly consists of vegetables, whole grains, fruits, nuts, seeds and beans. These foods are beneficial in helping lower an individual’s risk of heart disease, Alzheimer’s and cancer.
The use of olive oil and the regular consumption of fish and avocados have provided Mediterranean dieters an adequate supply of monounsaturated fats which help fight against many diseases at a cellular level.
The high proportion of plant-based foods, fish and olive oil has helped Mediterranean dieters lower their risk of type 2 diabetes and obesity. In addition, the high-fiber intake helps improve the digestive processes, reduces insulin resistance and prevents blood sugar fluctuations.
If you are interested in following a Mediterranean diet, here are some tips to help you get started.
Vegetables, Fruits and Whole Grains
A Mediterranean diet should largely consist of plant-based foods. Buy vegetables and fruits that are in season and observe minimal processing in their preparation. If you can eat them without cooking them, so much the better.
If you feel the need to include bread in your diet, choose bread made from whole-grains.
Nuts, Oil, Herbs and Spices
Pistachios, walnuts, almonds, cashews, apples, berries, oranges, grapes and baby carrots can be your snacks every day. Legumes such as beans, peas and soy can be part of your daily diet.
When cooking, use canola or olive oil. Don’t use butter or margarine for cooking. Herbs and spices should be used as a replacement for salt and other artificial seasonings, additional table salt should be unnecessary.
Fish, Meat and Dairy
Fish should be included in your diet at least once or twice a week. Tuna, salmon, mackerel, trout, and herring are some of the best choices of fish to be included in your diet.
Other meat is eaten sparingly and does not form the basis of meals. Chicken and other poultry are part of the diet, whereas red meat is eaten only occasionally. Processed and cured meats are avoided.
Dairy forms such as cheeses and yoghurt are a definite inclusion.From the food types shown it can be seen that this diet is not low in fat, however it is very low in saturated fat.
This is considered to be a key reason for the known health benefits of the Mediterranean diet.
Red wine is an accepted part of the Mediterranean diet and lifestyle. While some research has shown benefits of consuming red wine in small amounts, there appears to be an increased synergy in combination with this diet. This is not an excuse for over-indulgence. One glass for women and two glasses of red wine for men per day should be the limit.
The Mediterranean diet is widely accepted as being beneficial to health and lifestyle. The original proponents in their villages live largely free of the lifestyle diseases which beset those whose diet is based on foods not included in the Mediterranean diet.
Many studies have shown that those who have changed to this diet have made huge improvements to their health and wellbeing.
3. Raw Food Diet
We have all heard the term ‘we are what we eat’ and this is certainly a true statement as what we eat has an enormous impact to our overall health. Those people who are not concerned about the nutritional content of their foods are more likely to be the first to suffer from disease and ill-health.
Of course there are others who are very conscious of their eating habits. Some of these who are actively seeking healthy diet options choose to follow a ‘Raw Food Diet’. There are many claims both for and against this diet. The raw foodism skeptics think it is unhealthy and can lead to under-nourishment. So let us look at what a raw food diet is.
Raw Food Diet Defined
Raw foodism is also referred to as ‘rawism’. A raw food diet is exactly what it says – its fundamental principle is that foods must be eaten raw. It is because followers believe that cooked and processed foods are not the kind of foods that the human body needs.
Contrary to what many believe, raw foodism is not a weight loss plan. It is more a lifestyle decision for anyone who believes that eating raw food will help them achieve their optimum level of physical and mental health.
A raw food diet mainly consists of plant-based foods. There are raw foodists who prefer to be completely vegan, however there are also raw foodists who choose to eat raw eggs and unpasteurized milk.
Preparing Raw Food Meals
If you plan to make some changes to your diet and are thinking about becoming a raw foodist, then be prepared to spend a while preparing your meals. By its very nature most processed foods are automatically excluded and raw food dieters spend a lot of time peeling, slicing, blending and dehydrating their foods.
There are times when the food is heated but they see to it that the temperature does not go beyond 115˚ Fahrenheit, so that the food is only warmed and not cooked. Raw foodists’ staple foods include fruit, sprouted seeds, whole grains, dried fruits, seaweed and nuts.
Benefits of a Raw Food Diet
Being a raw foodist improves energy levels. Eating raw plant-based foods provides plenty of vitamins, minerals and enzymes that make it easier for your body to digest your foods.
Proponents claim that eating cooked foods makes it harder for your body to obtain the needed amount of enzymes, so your body then has to produce those enzymes necessary for energy production and metabolism.
Raw foodism will make it easier for you to achieve and maintain your ideal weight because you will no longer be eating foods that are highly processed. Turning your back on processed foods and fast foods allows your body to rid itself of unhealthy food cravings.
Additionally, your metabolism improves making it easier for you to lose weight. Other benefits of a raw food diet include clearer healthy-looking skin and the reduced risk of lifestyle diseases.
If your diet is currently based on what is considered to be a normal modern diet, making the change to a raw food diet may not be easy. It will take a great deal of determination and will-power as you wean yourself off sugary treats and fried foods.
Many foods that you take for granted will have to be avoided and others only eaten uncooked. Those who advocate the diet believe that this is a small price to pay for the lifetime health benefits a raw food diet provides.
Under the raw food diet, I’ll add a subcategory – Vegan Raw Food Diet. Although these two diets involve uncooked or raw food, the main difference is that the Raw Food Diet can include raw fish, shellfish and even meat and eggs. Vegan Raw Food diet is strictly that – raw vegetables. This is much like comparing the Protein Diet with the Vegetarian Diet.
– Vegan Raw Food Diet
A Vegan Raw Food Diet combines the principles of both raw foodism and veganism. Those who choose to follow a vegan raw food diet avoid any foods that contain animal meats or animal by-products. The vegan raw food diet can also specifically be one of several variations which include fruitarianism, sproutarianism and juicearianism.
The Main Characteristics of a Vegan Raw Food Diet
Those who choose to be a vegan rawist will always eat their foods raw. If there is a need to heat something, they make sure that the heat doesn’t go above 115 degrees Fahrenheit. It is because they believe exposing foods to high temperatures will destroy the nutritional content.
The diet will usually consist of raw vegetables, nuts, seeds, sprouted grains and fruits. Most of the time, processed foods such as cereals, condiments and canned goods are not part of the daily diet.
Following this diet will usually necessitate eating foods such as nuts to ensure the uptake of sufficient protein for proper body function. Although there is disagreement on just how much the human body needs, there is certainly a requirement for good health.
This needed amount will also vary depending on age and physical output. Eating only fruits and vegetables may lead to a protein deficit at which point health will suffer.
Many people mistakenly believe that this type of diet consists of nothing more than raw vegetables and fruits, with a few sprouts on the side, all eaten in their most basic form. In reality a vegan raw food diet provides people with a healthy alternative to other often unhealthy foods.
The diet is also not as spartan as many may assume. For example, if you have a sweet tooth and enjoy the occasional cake, you can always bake a chocolate cake (not over 115 degrees) made from raw cocoa, ground almonds and raw dates.
Benefits of the Vegan Raw Food Diet
If you follow this diet your health can benefit in many ways. Followers of this diet are statistically far less likely to suffer from several degenerative illnesses such as some cancers and Alzheimer’s disease.
Strictly observing this type of diet will greatly assist an overweight person to lose weight and keep it off. Many people follow this diet for that very reason. Plant-based foods are low in calories and fats so you will reduce the risk of having high blood pressure or high levels of cholesterol.
Another benefit, besides helping prevent both onset and development of serious diseases, is that it can promote faster healing from any illnesses. Digestive and circulatory problems, diabetes and fibromyalgia are just a few of the many diseases that can be healed faster by eating more raw plant-based foods.
The Challenges of Being a Vegan Rawist
Being a vegan rawist entails more preparation, patience and planning with ingredients and meals than a TV dinner diet. To get the maximum benefit from this diet you need to have or develop an appreciation for working in your kitchen preparing your meals.
You may need to dehydrate or blend your ingredients to obtain a variety of tastes to suit your appetite. As well as maximizing eating enjoyment, this increased awareness will add to your emotional well-being and sense of appreciation.
Another challenge can be attending social functions and gatherings where meals will be served. These small challenges may seem difficult at first but any worthwhile change to our lifestyle usually is.
You will soon become accustomed to making the needed changes to balance your dietary requirements and routine. If your beliefs are those of a vegan rawist, the benefits of sticking to a raw vegan diet will outweigh those difficulties that you will experience in the beginning.
4. The Paleo Diet
The Paleo diet is a diet plan that should consist mainly of foods that can be gathered and hunted, much like what people ate during the Paleolithic period.
Food items such as bread, pasta, rice and dairy products are excluded as they required at least a farming and herding process and in many cases a secondary processing as well. These foods are considered ‘agrarian’ and evolved much later than the hunter-gatherer foods.
Advocates of the Paleo diet believe that our bodies were never designed to eat grains, legumes and dairy products. They also believe that food should be unprocessed. Paleo foods should basically be prepared from its natural state. This means in the case of plant foods they should be either picked (or purchased in that condition), cooked and eaten.
Meat from animals should be cut into portions, cooked and eaten, with no curing or processing along the way. Those who follow the Paleo ethos believe that incorporating non-Paleo sources into our diet is what makes us more at risk of numerous diseases and ill-health.
It may seem difficult and for some almost impossible to completely imitate what people ate in prehistoric times, as today we have so many foods at our disposal. We do not have to hunt or gather, we simply go shopping and there are so many processed foods offered to us today.
The Paleo Diet Is A Mindset
The Paleo diet is a mindset and it is not hard to think Paleo. If the meat came from an animal that by its nature would have swum, flown or grazed the grass, or if the vegetables or nuts could have reasonably grown without intervention, it’s probably Paleo acceptable.
However if there was a secondary process such as curing involved, it’s probably not. In the average supermarket most Paleo foods will be in the meat and fruit and vegetable sections. You won’t find much to suit in the aisles. Here is a list of foods that you can eat if you want to follow a Paleo diet.
Meat and Fats
Meat forms the basis of the Paleo diet, supported by some vegetables, nuts and fruits. Red meat from most grazing animals, such as beef, mutton and lamb, goats and game animals is considered Paleo. Pork is also allowed but strict followers avoid bacon and ham due to the curing processes they have undergone. White meat from all manner of poultry, fish, shellfish and crustaceans are all accepted Paleo sources.
Degrees of adherence and interpretations vary, but those who do consider themselves ‘strict’ Paleo observers look for grass-fed rather than feedlot finished animals as their meat source. You can add some flexibility on your Paleo diet by using flaxseed and olive oil in your meals.
Vegetables and Fruits
You can eat almost all types of vegetables and fruits. Some Paleo dieters prefer to eat raw fruits and vegetables. Avoid eating those that are from the ‘nightshade’ group such as eggplants and tomatoes. Corn is considered a farmed grain and not included. Many also exclude potatoes.
Water is considered the primary Paleo hydrator and should be the main fluid consumed. Milk products and soda drinks are definitely not part of the Paleo ideal. Paleo dieters often drink filtered water as drinking water from the tap is discouraged because it may contain chlorine and fluoride. You may also squeeze a little lime, orange or lemon juice into your water to add variety.
Aside from filtered water you can also drink fresh juice made from fruits and vegetables without any artificial sweeteners or preservatives. You can also drink herbal teas such as chamomile, peppermint and ginger.
Health and Fitness
If following a Paleo diet you must not forget to incorporate regular exercise into your daily routines. The Paleo diet is a lifestyle diet and our ancestors certainly had to expend energy in the course of their hunting and gathering. Like any other type of stringent diet plan, the
Paleo diet has certain limitations. If you have any pre-conditions or concerns, it would be wise to consult with your health care provider or dietitian before starting your own Paleo diet plan.
5. Protein Diet Plan
Essentially, a protein rich diet plan is grounded on the idea that proteins in general can foster weight loss more than carbs and fats can.
Consuming more protein is key to shedding pounds since it keeps you full for longer periods and it curbs your cravings.
The diet plan is quite simple and when you’re on this type of diet you are allowed to eat as much lean proteins as you want. There is no need for calorie counting.
While the diet plan is easy, keeping away from sugar, starch and grease can be a challenge for many people – especially when you’re first getting started. To give yourself the best chance of maintaining a protein rich diet try to use the tips and tricks below:
Be Prepared – Plan & Prep Your Meals
The key to any successful endeavor is in the planning. So to help yourself know what meals you’ll be eating and cooking weekly or bi-weekly. That way you’ll be able to get the ingredients you need for each meal.
Then take time to cook, cut and store the meals for the week ahead. Time spent on one day will save you temptation and time during the week.
You’ll thank yourself later in the week when it starts getting challenging!
Do Your Research – Not All Protein are the Same
All the information you need to start a protein rich diet is online. It is a matter of being diligent and committing to the program. With that said, a protein rich regimen does not mean you have an excuse to have steak every night. Do your research to know exactly what you can and cannot eat.
Rid your Pantry of Temptation
Any diet plan is difficult especially if you are surrounded by foods you are not allowed to eat. Clean your pantry and fridge out. Donate or throw out the things that could possibly derail you in your goals.
You deserve a healthy life – keep this in mind.
Tell Someone, Have a Diet Buddy
When you’re just starting on any new type of diet you’re going to have slip-ups. This is normal and you shouldn’t beat yourself up. You’ll find your groove and start incorporating this type of diet into your life.
One way to help you past these tough times is through support. Tell someone about your intention to be healthier through a protein rich diet. That way when you need someone to talk to they will be there and give you encouragement.
Who knows? They might join you.
In order to be successful in any lifestyle change you’ll need to find the right one for you. A protein-based one make sense because it adds so many benefits to your body.
There’s so many food options you are likely to benefit the most from if you are on the path to a sustainable lifestyle. One thing you can be sure of is that a protein rich diet is one of the easiest ways to reach your goal weight.
Basically you have the five main choices of diet plans to follow. They are all good and will work if followed conscientiously. There’s no better or worse. It all depends on the individual following that particular plan whether it works or not.
You don’t have to stick to one particular plan unless your religion dictates it. You can pick out what you like and just stick to it. The obvious secret – avoid foods that will make you gain weight.
A plan is useless if it is not carried out, and carrying out a plan will ultimately rest on the individual if he or she is willing to do it. And why would someone do something they don’t love and have fun doing it?
So, what is the best diet to lose weight? The best weight loss program is the one that will work for you.
Think about that…