Don’t know which diet to try next? Here’s a list of the top 10 safe diets to consider before 2017 ends.
A big part of weight management is what kinds of food you eat. Are they giving you the right amount of energy to last the day and are they helping you maintain a healthy BMI and figure? Because of the various food choices we have now, it’s become a need to properly list down the kinds of food you’re safe to take and those that you have to avoid depending on your body’s current needs.
Trendy diets are a bit iffy too because they’re designed for the purpose of losing or gaining weight drastically. They’re not sustainable because of how specific they are and realistically speaking you really should indulge in good food every once in a while.
The benefits of each diet are a bit the same for each one of them, that being increased energy, weight maintenance, lower blood pressure and blood sugar, and increased metabolic rate, so we’re not going to get into detail on those. This cheat sheet will give you a short overview on how to diet was formulated, what to eat, common misconceptions, and sources for further reading.
Before you proceed with any of these diets, I strongly recommend you see a doctor or a licensed nutritionist first. Everyone’s body is different so you can’t just plunge into a diet because it “fits your needs”. Always validate your assumptions first before sending yourself into something you think is healthy for you.
Anyway here are 10 diets popular this 2017 that are safe, sustainable, and actually good for you!
The Atkins Diet is a weight loss program that benefits from a low-carb diet.
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History: This popular diet was designed by cardiologist Dr. Atkins who prescribed his patients low-carb (thus low-sugar) diet so the body is forced to burn body fat and not the sugar.
What to eat: Meats, fatty fish and seafood, eggs, low-carb veggies like broccoli and asparagus, nuts and seeds
What not to do: Count calories. The Atkins Diet doesn’t really rely much on counting calories because you’re focusing on lessening carb intake by the gram instead of just eating whatever you want based on a calorie limit.
Meal plans and menus in the Philippines: The Six Pack Chef
More details: Healthline, Atkins
The Ketogenic Diet or Keto Diet has been popular in the Philippines lately because it says yes to sisig. This is a high-fat and low-carb diet focused on burning your fat as an energy source so it doesn’t have to store them in your body.
History: The ketogenic diet was formulated in the early 1900’s as a cure for epilepsy seizures. Certain toxins are secreted by the intestines during a seizure, prompting scientists and doctors to create a meal plan for people with epilepsy that will help them fast but are sustainable and energy-giving.
What to eat: Since the Ketogenic diet relies much on fat burning, the keto diet grocery list includes food that are rich in fat like cheeses, eggs, and, okay, sisig.
What not to do: Eat fat all the time. This diet isn’t designed for you to just eat sisig all day long. The keto diet follows a 70% fats, 25% protein, and 5% carbohydrate meal plan that is balanced and safe for everyday consumption.
Meal plans and menus in the Philippines: Ketogenic Diet PH
More details: Ruled.Me, Perfect Keto
Alongside movie star Terry Crews’ intense workouts is his 5-year experience with intermittent fasting. He talks about a scientific term called autophagy that lets your cells take a rest from working with food and instead working on the other parts of your body that need renewal and repairing.
History: Fasting has been present in society since the old ages, tightly woven in religion and culture. There’s no one history of fasting, only that it’s been present since forever and it’s only now that we’ve seen the benefits it does for the body’s metabolic processes.
What to eat: This ‘diet’ is not about what you eat but how long you eat and how long you voluntarily don’t. Terry Crews’ plan is 8 hours of eating and 16 of fasting, while some prefer eating for 10 and fasting for 14 hours. Within those times, nutritionists suggests still eating within the caloric intake recommended for your body.
What not to do: Not eat at all for 16 hours. You don’t have to starve. During the fasting period, you’re just not allowed to eat anything high in calories. Preferably, no calories at all like coffee or tea because the moment you take a calorie, your cells have to focus on that when it’s supposed to rest.
The Mediterranean Diet is a popular choice among those looking for a eating plans with the purpose of reducing the risk of heart diseases.
History: This diet was based on ‘dietary traditions of Crete, Greece and southern Italy circa 1960 at a time when the rates of chronic disease among populations there were among the lowest in the world, and adult life expectancy was among the highest even though medical services were limited,’ according to Oldways, a site dedicated to researching traditional diet traditions.
What to eat: Plant-based foods (fruits, vegetables, nuts, whole grain, legumes), Healthy fats (olive oil and canola), Red wine (in moderation), occasional fish and poultry, and rarely red meat
What not to do: Get drunk. Even if red wine is good for the heart, try to opt for one with low to zero alcohol content. It’s a moderate consumption of alcohol also in order complement certain meals, and is kind of restricted only to red wine so you can’t substitute other alcoholic drinks.
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More details: Mayo Clinic
This diet is one of the most popular intermittent fasting diets to date because it allows you to eat normally for 5 days while letting the body rest for 2 days.
History: While intermittent fasting has been going on for a while, Michael Mosley popularized a 5:2 kind of diet in the hopes of aiding people with problems in the gut.
What to eat: Similar to the intermittent fasting guide, it’s not about what you eat although you do have to portion properly within the days you do eat. For the 2 days that you don’t though, you only consume 500-600 calories that day. Also, the days you do fast don’t have to be side-by-side.
What not to do: Relying on the diet if you have a digestive disorder. Before embarking on this 5:2 diet journey, always consult a doctor first to help you out with a specific diet. This diet, like all diets, is not immediately for everyone even if it does seem simple enough to do.