12 Types Of Diets And What Is The Differences Between Them?
There are many weight loss diets out there but some of them are target reducing your appetite, whereas others restrict calories, carbs, or fat.
Since all of them claim to be superior, it may be hard to understand which of them are worth trying.
The only truth is that no one diet is best for everybody and what works for you will not work for somebody else.
This article reviews the nine most popular weight loss diets and also the science behind them.
but there is more diet not here such as Keto, Noom, Dubrow Diet
read more about them
Keto Diet here
Noom Diet here
Dubrow Diet here
1. The Paleo Diet:
This diet claims that you simply should eat a similar food that your hunter-gatherer ancestors ate before agriculture developed.
The theory is that almost all modern diseases may be connected to the Western diet and also the consumption of grains, dairy, and processed foods.
While it's debatable whether this diet really provides similar food your ancestors ate, it is linked to several impressive health benefits.
How does this diet work?
It tightens whole foods, lean protein, vegetable fruits, and seeds while discouraging processed foods, sugar and grains.
Some additional flexible versions of this diet also allow dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.
many studies have shown that diet can lead to significant weight loss and reduced waist size.
In studies, automatically paleo dieters eat more protein, much fewer carbs, and 300–900 fewer calories per day.
The diet seems effective at reducing risk factors for heart disease, such as blood sugar, blood pressure, blood triglycerides, and cholesterol.
What is the downside effect of this diet?
This diet eliminates whole grains, legumes, and dairy, which are nutritious and healthy.
IN SHORT SUMMARY: The paleo diet intensifies whole foods but ban dairy and grains. Its multiple health benefits include weight loss.
2. The Vegan Diet:
The vegetarian diet restricts all animal product for ethical, environmental, or health reasons.
How does this diet work?
Veganism is the strictest type of vegetarianism.
In addition to eliminating meat, this diet eliminates eggs, dairy, and animal-derived products, such as honey, albumin, gelatin, casein, whey, and some forms of vitamin D3.
A vegetarian diet looks to be very effective at helping people lose weight usually without count calories as a result of its very low fat and high fiber content
may make you feel fuller for longer.
Vegan diets are consistently connected to lower weight and body mass index (BMI) compared to other diets.
One 18 week study showed that people on a vegan diet lost 4.2 kg more than those on a control diet.
The vegetarian group was allowed to eat until fullness, but the control group had to restrict calorie.
Remember the calorie are the same calorie, so vegan diets are not more effective for weight loss than other diets.
Weight loss of that diets is primarily associated with reduced calorie intake. Plant-based diets are connected to a reduced risk of heart disease, type 2 diabetes, and premature death.
Limiting processed meat can also reduce your risk of Alzheimer's disease and dying from cardiovascular disease or cancer.
What is the downside effect of this diet?
Because vegetarian diets eliminate animal foods fully, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.
IN SHORT SUMMARY: Vegan diets exclude all animal products. They maybe cause weight loss cause of lower calorie intake while reducing your risk of several diseases.
3. Low-Carb Diets:
Low-carb diets are standard for many years, especially for weight loss.
There are many varieties of low-carb diets, but all involve limiting carb intake to 20–150 grams per day.
The primary aim of the diet is to force your body to use a lot of fats for fuel rather than using carbs as a main source of energy.
How does this diet work?
These diets emphasize unlimited amounts of protein and fat whereas severely limiting your carb intake.
When carbs in your body are very low, your body will change the source of energy to the fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones.
Your body will then use fatty acids and ketones in the absence of carbs as its primary energy supply.
Numerous studies indicate that low carb diets are extremely helpful for people to search for weight loss, especially in overweight and obese individuals.
They seem to be very efficient at reducing dangerous fat, which can become lodged around your organs.
People on very low carb diets normally reach a state known as ketosis.
Many studies note that ketogenic diets lead to over double the weight loss than a low-fat, calorie-restricted diet.
More other benefits, Low carb diets tend to reduce your appetite and make you feel less hungry and that lead to an automatic reduction in calorie intake and reduce weight.
Furthermore, low carbs diets may benefit many major disease risk factors, such as blood sugar levels, insulin levels, blood pressure, blood triglycerides, and cholesterol levels.
What is the downside effect of this diet?
Low-carb diets do not suit everyone. Some feel nice on them while others feel miserable. Some people could experience an increase in “bad” LDL cholesterol.
In very rare cases, It's can cause a serious condition called ketoacidosis.
This condition looks to be more common in lactating girls and may be fatal if left untreated.
However, These diets are safe for the majority of individuals.
IN SHORT SUMMARY: Low carb diets severely limit carb intake and force your body to use fat for fuel. They aid weight loss and are connected to several other health benefits.
4. The Dukan Diet:
Is a high protein and low carb weight loss diet divided into four phases, two weight loss phases and two maintenance phases.
How long you keep in every phase depends on how much weight you would like to lose.
Each phase has its own dietary pattern.
How does this diet work?
The weight loss phases are based on intake unlimited high-protein foods and mandatory oat bran.
The other phases include adding non-starchy vegetables followed by some carbs and fat.
Later on, there'll be fewer and fewer pure protein days to keep up your new weight.
In one study, women following the Dukan diet ate about 1,000 calories and 100 grams of protein per day and lost an average of 33 pounds (15 kg) in 8–10 weeks.
Also, several different studies show that high-protein, low-carb diets may have major weight loss benefits.
A higher metabolic rate and a decrease in the hunger hormone ghrelin and an increase in several fullness hormones.
Other benefits except for weight loss, there are no recorded benefits of the Dukan diet in the scientific literature.
What is the downside effect of this diet?
There's little quality analysis available on the Dukan diet.
The Dukan diet limits each fat and carbs a method not supported science.
By consuming fat as part of a high-protein diet look like to increase metabolic rate compared to low-carb and low-fat diets.
What’s a lot of, fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss.
The loss of muscle mass and severe calorie restriction may also cause your body to conserve energy, making it very easy to regain weight after losing it.
IN SHORT SUMMARY: This diet has not been tested in quality human studies. With a sign to may slow down your metabolism and make you lose muscle mass along with fat mass however this diet may cause weight loss.
5. The Ultra-Low-Fat Diet:
An ultra-low-fat diet restricts your consumption of fat to below 100 percent of daily calories.
Generally, a low-fat diet provides around a half-hour of its calories as fat.
Studies reveal that this diet is ineffective for weight loss within the long term.
How does this diet work?
An ultra-low-fat diet contains 100% or fewer calories from fat.
The diet is usually plant-based and has a limited intake of animal product.
Therefore, it's usually very high in carbs — around 80th of calories — and low in protein — at 100% of calories.
This diet has proven very successful for weight loss among fat people.
In 2 months study with a diet containing 7–14% fat showed an average weight loss of 6.7 kg.
Studies recommend that ultra-low-fat diets will improve many risk factors for cardiovascular disease, including high blood pressure, high cholesterol, and markers of inflammation.
The amazing thing in this diet has significant improvements in type 2 diabetes.
What is the downside effect of this diet?
The fat restriction may cause long-term problems, as fat plays many important roles in your body.
That will be helping your body absorb fat-soluble vitamins and build cell membranes and hormones.
IN SHORT SUMMARY: an ultra-low-fat diet contains less than 100% of its calories from fat.
It will cause significant weight loss and should even have impressive benefits for cardiovascular disease, type 2 diabetes, and multiple sclerosis.
6. The Atkins Diet:
This diet is the most known as low-carb weight loss diet.
Who use this say you can lose weight by eating fat and protein as you like as long as you ban carbs.
The reduce your appetite is the main reason why low-carb diets are so effective for weight loss.
How does this diet work?
Is divided into four phases, The induction phase by eats under 20 grams of carbs per day for two weeks. After you arrive at your goal weight the other phases start by involving slowly reintroducing healthy carbs into your diet
It's has been studied extensively and found to lead to faster weight loss than low-fat diets.
Other studies note that low-carb diets are very useful for weight loss.
They are especially successful in reducing belly fat, the most dangerous fat that lodges itself in your abdominal cavity.
Other benefits as other low-carb diets may reduce many risk factors for disease, including cholesterol, blood sugar, and blood pressure.
By comparing with other diets all the low carb diet helpful in many health markers such as cholesterol and blood sugar ... etc.
What is the downside effect of this diet?
All low-carb diets are safe and healthy and in rare cases can cause problems.
IN SHORT SUMMARY The diet is one of a low-carb weight loss diet. It's helpful for weight loss and has many benefits for other disease risk factors.
7. The HCG Diet:
This diet by according to proponents are boosting metabolism and fat loss without inducing hunger and causes very fast weight loss of up to 0.45–1 kg per day.
Human chorionic gonadotropin (HCG) is a secretion present at high levels during early pregnancy.
It tells a woman's body it's pregnant and maintains the production of hormones that are important for fetal development and it has also been used to treat fertility issues.
How does this diet work?
The diet is divided into 3 phases.
The primary phase, you begin taking HCG supplements.
The second phase, you follow an ultra-low-calorie diet of solely five hundred calories per day, alongside human chorionic gonadotropin HCG supplement drops, pellets, injections, or sprays.
The third phase or weight loss phase is prescribed for 3 to 6 weeks at a time, and here you stop taking human chorionic gonadotropin HCG and slowly increase your food intake.
Weight loss: The human chorionic gonadotropin diet will cause weight loss, however, multiple studies conclude that the weight loss is thanks to the ultra-low-calorie diet alone, not the HCG.
Furthermore, HCG was not found to reduce hunger.
Other benefits: other than weight loss, there are not any documented benefits of the human chorionic gonadotropin diet.
What is the downside effect of this diet?
Like most other ultra-low-calorie diets, the HCG diet might cause muscle loss, which ends in a reduced ability to burn calories.
Such severe calorie restriction more reduces the number of calories your body burns.
This is as a result of your body thinks it's starving and thus attempts to preserve energy.
In addition, most HCG product on the market are scams and do not contain any human chorionic gonadotropin.
Only injections are ready to raise blood levels of this hormone.
Moreover, the diet has side effects, such as headaches and fatigue and may cause depression.
There is also one report of a girl developing blood clots, most likely caused by the diet.
The Food and Drug Administration disapproves of this diet, labeling it dangerous, illegal, and fraudulent.
IN SHORT SUMMARY: The HCG diet is a fast weight loss diet. It's not supported any scientific proof and may reduce metabolic rate and cause muscle loss, headaches, fatigue, and depression.
8. The Zone Diet:
The Zone Diet is a low-glycemic load diet that has you limit carbs to 35–45% of daily calories and protein and fat to a half-hour each.
It recommends intake solely carbs with a low glycemic index (GI).
The Zone Diet was at first developed to reduce diet-induced inflammation, cause weight loss, and reduce your risk of chronic diseases.
How does this diet work?
This Diet recommends balancing each meal with 1/3 protein, 2/3 colorful fruits and veggies, and a dash of monounsaturated oil fat like olive oil.
It additionally limits high-GI carbs, such as bananas, rice, and potatoes.
Other benefits the best benefit of this diet is a reduction in risk factors for cardiovascular diseases, such as reduced cholesterol and triglycerides.
What is the downside effect of this diet?
The only risk in this diet is to limit the consumption of some healthy carb sources.
IN SHORT SUMMARY: The Zone Diet is a low-GI diet. With not enough studies on its weight loss, the diet improves important health markers.
9. Intermittent Fasting:
The intermittent fasting is one of the best diets and rather than limiting the foods you eat, it controls when you eat them.
Here are the most common ways to do intermittent fasting are:
• The 16/8 method: don't take breakfast and restricting your daily eating period to eight hours, subsequently fasting for the remaining 16 hours of the day.
• The eat stop eat method: include 24-hour (day) fasts once or twice per week on non-consecutive days.
• The 5:2 diet: By limit your intake to 500–600 calories on two non-consecutive days of the week.
Note: you do not restrict intake on the five remaining days.
• The Warrior Diet: During the whole day just eats small amounts of fruits and vegetables and at night eat a huge one meal.
How does this diet work?
Intermittent fasting is often used for weight loss as a result of it ends up in relatively easy calorie restriction.
It will cause you to eat fewer calories overall — as long as you do not overcompensate by eating much more during the eating periods.
Weight loss: Intermittent fasting is usually terribly successful for weight loss.
This diet can cause weight loss of 3–8%but it takes a long time to show the results from over a period of 3 weeks 6 months.
In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate by 3.6–14% in the short term.
Other benefits: Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides, and blood sugar levels.
Furthermore, It has been connected to increased levels of human growth hormone (HGH), improved insulin sensitivity, improved cellular repair, and altered gene expressions.
Animal studies additionally recommend that it should help new brain cells grow, lengthen lifespan, and protect against Alzheimer's disease and cancer.
What is the downside effect of this diet?
Though intermittent fasting is safe for well-nourished and healthy individuals, it does not suit everyone.
Some studies note that it's not as beneficial for women as it is for men.
In addition, some people should avoid fasting, including those sensitive to drops in blood sugar levels, pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished, underweight, or nutrient deficient.
IN SHORT SUMMARY: Intermittent fasting lets your body cycle between fasting and eating.
It is very effective for health benefits and weight loss.
IN THE LAST:
There is no perfect weight loss diet. Different diets work for various people, and you should pick one that suits your lifestyle and tastes. The best diet for you is the one that you simply can stick within the long term.