Many of us would like to drop a few pounds, but with so many diets and meal plans to choose from, it can be difficult to know which ones will work best and give you lasting results. I have.
Diets such as intermittent fasting, the Mediterranean diet, and the keto diet have gained popularity over the years due to their results.
courtney kardashian When Jennifer Aniston While celebrities such as Vanessa Hudgens and LeBron James are on the keto diet, they are among the many celebrities who endorse the benefits of intermittent fasting.
Anthony O’Reilly, an American nutritionist at BarBend, explained to FEMAIL that there are pros and cons to a typical diet, none of which are magically easy to fix.
Anthony said: “IIt’s important to do your own research before changing your diet and understand that there are no easy ways to lose weight and no one diet is guaranteed to work better than another. is.
“Prioritize calories first, then choose a diet style based on your preferences.”
However, a better understanding of the most common types of diets can help you decide which one is best for your lifestyle and overall goals.
Here, Anthony walks us through the pros and cons of six of the most popular tools…
intermittent fasting
Nutritionist Anthony O’Reilly has published a guide to the most popular diets online, not only explaining the pros and cons, but also why it doesn’t work in the long run (stock image).
Intermittent fasting is when you burn all your calories for a set amount of time and fast for the rest of the time.
There are many different approaches to intermittent fasting, but the most popular is the 8:16 split. That means consuming calories in his 8-hour eating window of the day and fasting for the rest of his 16 hours.
Meals at 10:16, 16:10 and even 6:20: You can also do a fasting split. The concept is that you’re squeezing them into a narrower time frame instead of consuming them throughout the day, so you end up eating fewer calories.
Intermittent fasting is the most popular diet online, with an average of 1.2 million monthly searches worldwide.
Kourtney Kardashian and Jennifer Aniston are among the many celebrities who endorse the benefits of intermittent fasting.
advantage:
- lead to weight loss
- Helps improve insulin resistance
- Reduces cellular oxidative stress
- stabilize blood sugar
- Reduce risk of stroke
Cons:
- Low energy, cravings, habits, and the discipline required to stick to a specific time frame can make it difficult to stick with in the long run.
- Studies investigating intermittent fasting also point to certain side effects that can occur during the fasting phase, such as mood swings, constipation, dehydration, and poor sleep quality.
mediterranean diet
As the name suggests, the Mediterranean diet is inspired by the eating habits of people with the longest life expectancies in the world, such as Greece, Italy and Spain.
Your diet should be rich in heart-healthy foods such as vegetables, grains, fish, fruit, olive oil, and nuts.
Red meat consumption is kept to a minimum, dairy intake is moderate, and consists of quality sources such as yogurt and cheese.
The Mediterranean diet is the second most popular diet online, with 610,000 monthly searches worldwide.
advantage:
- lead to weight loss
- A diet that is easier for people to adhere to compared to intermittent fasting and the paleo diet
- Adherence to the diet has also been shown to improve symptoms of diabetes and cardiovascular disease
Cons:
- The diet does not have clear calorie guidelines
- some food is expensive
paleo diet
Also known as the “caveman diet,” the Paleo diet only eats meat, fish, vegetables, fruits, nuts and seeds.stock images
Also known as the “caveman diet,” the Paleo diet only eats meat, fish, vegetables, fruits, nuts and seeds.
Grains, dairy, processed foods, beans, legumes, and sugar should be avoided while adhering to this diet.
The Paleo diet is the third most popular diet online, with an average of 200,000 global searches per month.
Celebrities such as Matthew McConaughey, Miley Cyrus, and Uma Thurman have all benefited from the Paleo diet.
advantage:
- Studies have shown that it is effective in helping people lose weight, lower blood pressure, and improve other blood markers.
- Cons:
- Many researchers stress that there is no evidence of diet’s effects on health and more research is needed.
- Researchers warn against excluding whole grains from your diet, which have been shown to ward off heart disease and diabetes
sart food diet
The Sirtfood diet has grown in popularity in recent years, thanks to the endorsements of Adele and Pippa Middleton.
The diet focuses on foods high in sirtuins, a group of proteins found in the body that regulate metabolism.
Foods high in sirtuins include red wine, dark chocolate, walnuts, arugula, coffee, and extra virgin olive oil.
The Sirtfood Diet is the 5th most popular diet online worldwide with an average of 52,000 searches per month.
Benefits of the Sirtfood Diet:
Many of the foods recommended on the Sirtfood diet are full of beneficial micronutrients and antioxidants.
Downsides of the Sirtfood Diet:
There is little evidence that the Sirtfood diet leads to weight loss or improved health.
A strict routine must be followed.
ketogenic diet
The ketogenic diet is arguably one of the most discussed and debated diets in recent years.
Called keto for short, it prioritizes fat (65-75% of your daily calories), consumes moderate protein (20-30%), and eats mostly carbohydrates (in some versions, carbohydrates). prohibited, but only about 5%). completely).
The keto diet ranks as the 6th most popular diet online, with an average of 44,000 searches per month worldwide.
The keto diet is designed to keep your body in a near-constant state of ketosis. This is a metabolic state in which the body produces ketones from fat to use for energy instead of sugars from carbohydrates (the body’s primary and preferred energy source).
The keto diet has grown in popularity over the last few years, especially among Hollywood’s elite, with celebrities such as Vanessa Hudgens and LeBron James embarking on the keto diet.
It’s important to note that none of these options are absolute for your health needs. Almost any diet can help you lose weight.
Prioritize calories first, then choose a diet style based on your preferences.
Research shows that food quality is as important as the number of macronutrients (protein, carbs, and fats) you consume.
In other words, if you’re following a low-carb diet, you should also be consuming quality fats and protein.
Conversely, if you’re on a lean diet, choose whole grains over refined starches.
advantage:
- There are claims that keto may help treat cancer and respiratory diseases
- May lead to weight loss and lower blood sugar levels in people with diabetes
Cons:
- Some studies point out that keto is not effective for weight loss when calories match other diets
