It is way past the time for making new year resolutions, but do you still want to modify and/or clean your diet? Taking that step is commendable but you still need to decide on a diet plan among the seemingly endless diet trends available out there.
All these diet trends are common in that they promise benefits such as their ability to burn fat, their anti-inflammatory properties and their ability to boost your energy. However, which of these claims are true?
Here are some useful information on what you should know about the top 5 diets for weight loss popular in Singapore this year:
- The Ketogenic Diet
The ketogenic diet, commonly called keto diet, is perhaps one of the well-known diets for weight loss and certainly one of the best weight loss program. This diet is high in fat and low in carbs. However, it is also one o the most difficult to follow.
The science behind keto is simple. If you decrease your carb intake, you forcefully direct your body into ketosis – a state where your body burns fats instead of the usual carbohydrates in order to produce energy.
On a general scale, only about 10% of your daily calories will be derived from carbs while as much as 80% will come from fats, including but not limited to: nuts, oils and avocado.
Keto is so restrictive that most dietitians will advise against it if you don’t know how keto should be carried out.
- The Paleo Diet
Paleo diet has been branded the name, “the caveman diet”. It shares similarities with the ketogenic diet, though, it has its own unique features and characteristics which makes it an effective slimming treatment.
It is posited that by consuming a lot of vegetables while eliminating gluten from your diet can help reduce inflammation in your body.
Inflammation in the body has been linked to diseases such as arthritis, cancer and diabetes. Ideally, processed foods such as soda and refined carbohydrates are the predisposing factors to inflammation.
- DASH Diet
DASH is simply an abbreviation for Dietary Approach to Stop Hypertension. Health experts consider this diet plan healthy for the heart and is helpful for weight loss and reduced risk of cardiovascular diseases.
This diet is easy to follow because there are no crazy rules involved. It only emphasizes that you should consume foods lower in sodium while limiting those foods high in potassium, calcium and magnesium.
The menu for DASH diet mainly comprises plenty of vegetables, low-fat dairy products, whole grains and fruits. Fish, nuts and poultry are also important components of this diet.
- Whole 30
Whole 30 is an elimination diet. You basically eliminate all foods and beverages that are potentially inflammatory. Some of the foods and beverages to eliminate include: added sugar, grains, alcohol, legumes, processed foods, dairy, baked foods and junk foods.
This diet plan only approves diets comprising of meats, seafood, eggs and veggies which are considered “clean”.
As much as this diet plan is becoming popular, doctors and dietitians are increasingly finding it unsustainable and potentially unhealthy because it is high in cholesterol and sodium.
- The Mediterranean Diet
The Mediterranean diet has been hyped recently. If you are looking for diet that is healthy for the heart, look no further than the Mediterranean diet.
This diet incorporates the basics of healthy eating characteristic of countries that border the Mediterranean Sea. The diet emphasizes on taking vegetables, whole grains and fish while limiting your intake of unhealthy fats.
The diet has been associated with decreased levels of low-density lipoproteins (LDL) – otherwise known as bad cholesterol.
Conclusion
For beneficial results, most diet plans require dedication and consistency. Don’t sweat. If you have no idea on when and where to start, you can consult a dietician or your doctor for professional advice. In the end, just choose what works for you and stick with it.