Although you can find many types of diets on the Internet, not every one will be suitable for us. It is important to choose the type of diet suitable for our individual needs and lifestyle. In this article, we present the most popular types of diets and describe what is worth paying attention to when choosing. You will also learn what foods are recommended to eat and which are better to avoid.
Types of diets – how do they differ?
A diet can be defined as a fixed eating and drinking plan in which the type and amount of food and meal dates are set in advance. There are many different types of diets that people follow for different purposes, such as weight loss, muscle building, or simply to improve overall health. Each of the diets has its own separate set of rules and guidelines regarding what foods should be eaten and in what quantities and which should be avoided. While there are some similarities between these different diets, they also have a few key differences that make them unique.
What diet to choose?
The most important part of any weight loss plan is not what diet you choose, but whether you stick to it. Therefore, when deciding on the choice of diet, you should pay attention to your own preferences. In general, the best type of diet for long-term weight loss is one that allows you to eat different foods from each group. However, choosing a specific diet for short-term weight loss can also have some benefits. As mentioned earlier, when choosing, you must be guided primarily by the fact that you are able to maintain this diet. If you know that it is difficult for you to endure without eating red meat, it is obvious that choosing a diet that completely excludes such consumption will be careless. Therefore, at the very beginning, ask yourself what sacrifices you are able to afford. When using the diet, it is recommended to use dietary supplements that can make our actions effective. Very popular supplements in recent times are: BurnBooster and Slimdropico. Opinions about them and other supplements can be found on our portal in the Weight Loss section.
What are the types of diets?
The DASH diet is a low-fat, high-fruit and vegetable diet. The DASH diet limits the consumption of foods high in saturated fat, cholesterol and added sugars, as well as trans fats. These types of fats are usually difficult to break down, absorb and use energetically by our body. These fats can also raise blood triglyceride levels, a type of fat found in the bloodstream that can lead to heart disease. The DASH diet emphasizes eating plenty of whole foods and vegetables and lean protein sources such as fish, poultry, beans, and peas.
The DASH diet was developed to help people diagnosed with diabetes or heart disease improve their health. The diet recommends limiting dietary salt intake to less than 2 grams per day (500 mg), which is about half the amount recommended for people without diabetes.
A gluten-free diet is a diet that excludes gluten protein. Gluten is found in cereals such as wheat, barley, rye and in a cross between wheat and rye called triticale. A gluten-free diet is essential in controlling the signs and symptoms of celiac disease and other gluten-related conditions.
Characteristics of a gluten-free diet:
A balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats is important for good health. If you opt for a gluten-free diet, make sure you replace gluten-containing cereals with other types of high-nutrient whole grains — such as brown rice. Other options are quinoa, millet, buckwheat or amaranth. You can also choose a naturally gluten-free oat that has not been contaminated with wheat, barley or rye in the processing process.
Ketogenic Diet (Keto Diet)
The ketogenic diet (keto diet) is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism from carbohydrates to fats and ketones.
How does it work?
When you eat very few carbs or very few calories, your liver produces ketones from fat. These ketones become the main source of energy for the body. In such a situation, fat burning increases sharply. It is easier for the body to access fat stores to burn them. Therefore, people who start a ketogenic diet often notice a very rapid weight loss.
What can you eat?
Ketogenic foods include meat, fish, eggs, dairy, butter and oils, as well as low-carb vegetables. When following a ketogenic diet, cereals, legumes, root vegetables and fruits should be avoided.
The Mediterranean diet originates from countries located on the Mediterranean Sea, especially from Greece, Spain and Italy. It emphasizes the consumption of foods beneficial to heart health, such as vegetables, fruits, legumes and nuts. This diet also includes fish and poultry (lean protein), whole grains, olive oil, and even a glass of red wine. The Mediterranean diet is less rich in red meat, sugar, and saturated fat than the typical American diet.
What are its characteristics?
The Mediterranean diet is in many ways similar to other well-balanced diets. It emphasizes:
- Fruits, vegetables, whole grains and healthy fats (such as olive oil).
- Eating less red meat (e.g. beef or lamb) and refined cereals (e.g. white flour products such as bread).
- Drinking water instead of sweetened drinks.
- Fish and seafood at least twice a week.
- Poultry, eggs, cheeses and yoghurts in moderate amounts.
- Moderate consumption of red wine (optional).
The main goal of a low-fat diet is to reduce the risk of heart disease or stroke. A low-fat diet can also be used to support weight loss.
A healthy diet includes eating a variety of foods, including fruits and vegetables, whole grains, and lean meat and fish. However, some foods, such as full-fat dairy, red meats, and sugar-sweetened beverages (also called sodas), contain more calories than nutrient-rich foods. Eating too many high-calorie foods can lead to overweight and obesity, which increases the risk of heart disease and other health problems.
Low-fat diets: What to eat and what to avoid
A low-fat diet generally limits fat intake to 30% or less of your daily calorie intake. Foods that contain carbohydrates should be preferred to those that contain fats and proteins. That is, vegetables rich in starch, such as:
- whereas potatoes, corn and peas are preferred over higher-fat vegetables such as avocados and olives;
- whole wheat bread in relation to processed meat;
- pasta in relation to protein products
The Dukan diet is a high-protein, low-fat and low-carb diet. It is divided into four phases – two phases of weight loss and two phases of maintenance. During the first three days of the preliminary phase, you can eat lean protein and non-starchy vegetables without restrictions. It is also allowed to consume 1.5 tablespoons of oat bran and 1-2 liters of water per day.
In the last phase of the Dukan diet, in order to maintain weight loss, it is necessary to follow a strict regime based solely on protein five days a week. In addition to following this regimen, you should consume at least 3 tablespoons of oat bran per day and take a multivitamin/mineral supplement daily. On the other two days, called “celebration” or “reward” days, you can eat anything you want without restriction.
Diet divided into phases:
- The first phase (attack) involves following a strict protein diet for 3-10 days, depending on how much you want to lose weight.
- In the second phase, proteins are combined with vegetables. This is the longest phase and can last up to 100 days.
- The third stage is called the fixation phase. It lasts from 5 to 10 days for every kilogram you want to lose. During this period, you can consume more foods such as bread, cheese, fruits and starchy products. However, one day a week should be spent on eating only protein foods.
- The fourth stage of the Dukan diet is stabilization. In this phase, the rules are similar to those of phase three and there are no time limits. Always one day a week should be devoted to following the rules of the first stage (attack).
The paleo diet is a diet that focuses on eating only foods available in the Paleolithic era, also known as the Stone Age. This means that you should avoid all cereals, dairy, legumes and sugars. This diet focuses on whole foods and eliminates processed foods. This is a very restrictive nutritional plan, but it brings positive results for people who want to lose weight. Due to limitations, this diet can cause some nutritional deficiencies if not properly planned.
A vegetarian diet is based on cereals and foods of plant origin. This is a diet considered by many to be healthy and balanced, since it is not recommended to eat red and processed meat. However, it should be taken into account that vegetarians or vegans following this type of diet must consume plant-based foods that provide them with essential nutrients. Otherwise, it can lead to malnutrition.
To provide the body with all the necessary nutrients, it is worth consulting a nutritionist who will advise what foods to consume, in what quantities and in what combinations.
The main characteristic of the Copenhagen diet is the combination of foods and the recommended meal times. The diet contains few calories, and most of the foods on this diet consist of fruits, vegetables, and meat. Most weight loss during this diet is due to water loss, not fat loss.
The Copenhagen diet consists of three phases, each lasting one week. In these phases, the amount of calories consumed is gradually reduced and over time allows for greater variety of meals. Each phase should be observed for exactly one week before moving on to the next. After the third week, you can start with phase one or add more calories from foods allowed in the earlier phases, but this is not necessary to maintain weight loss.
A low-carb diet is a nutritional plan that restricts carbohydrates such as those found in grains, sweets, and starchy vegetables. A reduced amount of carbohydrates leads to a decrease in blood sugar levels and an increase in the concentration of ketones (a by-product of fat metabolism). It is used to control body weight and to treat diabetes and metabolic syndrome.
The list of foods that can be consumed as part of this diet includes: meat, fish, eggs, vegetables (except potatoes), nuts, seeds, oils (such as olive oil), butter or cream (in moderation), and cheeses. It is recommended to consume fruits occasionally, as they contain sugar.
Diet with low glycemic index
A low glycemic index diet is a way of eating that has been shown to reverse the symptoms of metabolic syndrome, a combination of risk factors that increase the risk of heart disease and diabetes. This diet, originally developed for diabetics, focuses on foods that keep blood sugar levels constant and do not cause insulin spikes. It is based on the assumption that foods with a high glycemic index cause a sharp increase in blood sugar levels and insulin secretion, which leads to fat deposition, insulin resistance and, finally, diabetes.
This diet helps you lose weight, reduce your risk of heart disease, improve cholesterol levels, and lower your blood pressure. It also supports overall health by reducing inflammation and improving gut health.