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The Zone diet 3. Weight Watchers diet 7. South Beach diet 8. Raw food diet 9. Mediterranean diet Western diet: Many people choose a vegetarian diet for ethical reasons, as well as health. This content requires JavaScript to be enabled. Please use one of the following formats to cite this article in your essay, paper or report: If no author information is provided, the source is cited instead. Latest news Simply receiving DNA test results can alter your physiology. A fascinating new study demonstrates that simply being told we have a genetic risk can alter the way our body behaves, even if the risk does not exist.
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1. Atkins diet
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How do you gain weight quickly and safely? What are the benefits of activated charcoal? Subscribe Your privacy is important to us. If you do choose to drink alcohol, set a limit before you start — and stick to it. Alternate alcoholic drinks with non-alcoholic drinks like water or soda water, and choose lower kilojoule drinks like red wine or vodka and soda over cocktails. Eating in and eating out The Enhanced Media Metrics Australia report found the average Australian eats fast food on average once a week.
When eating out, portions are larger and the food tends to be a lot higher in energy, fat, sodium and sugar than if we made similar food at home. Make healthy choices when dining out by choosing grilled or baked options over fried, choose salad and vegetables as side dishes and share dessert. Living an active lifestyle Exercise is a great way to lose weight and ensure you are living a healthy lifestyle. Incidental activity is just as important, so try to include short bursts of spontaneous activity throughout the day. Use the stairs instead of the lift, get up from the computer every hour and walk around, go for a walk during your lunch break, get off the bus one stop earlier and choose the farthest parking bays.
Sarah Moore is a registered nutritionist in Perth. Vegan diets eliminate animal foods completely, so they may be low in several nutrients. This includes vitamin B12, vitamin D, iodine, iron, calcium, zinc and omega-3 fatty acids 25 , 26 , 27 , 28 , Low-carb diets have been popular for many decades, especially for weight loss.
There are several types of low-carb diets, but all of them involve limiting carb intake to 20— grams of net carbs per day. The primary aim of the diet is to force the body to use more fats for fuel, instead of using carbs as a main source of energy.
List of diets - Wikipedia
Low-carb diets are based on eating unlimited amounts of protein and fat, while severely limiting your carb intake. When carb intake is very low, fatty acids are moved into the blood and transported to the liver, where some of them are turned into ketones. The body can then use fatty acids and ketones in the absence of carbs as its primary energy source. Numerous studies show low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals 30 , 31 , 32 , 33 , Low-carb diets seem to be very effective at reducing dangerous belly fat , which can become lodged around your organs 35 , People on very low-carb diets commonly reach a state called ketosis.
Many studies have found that ketogenic diets lead to more than twice the weight loss of a low-fat, calorie-restricted diet 35 , 37 , 38 , Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake 40 , Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels and blood pressure 34 , 42 , 43 , 44 , Low-carb diets do not suit everyone.
Some may feel great on them, while others will feel miserable. Some people may experience an increase in LDL, the "bad" cholesterol In extremely rare cases, very low-carb diets can cause a serious condition called ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated 47 , 48 , 49 , The Dukan diet is a high-protein, low-carb weight loss diet. It's a low-calorie diet and can be split into four phases — two weight loss phases and two maintenance phases.
How long you stay in each phase depends on how much weight you need to lose. Each phase has its own dietary pattern. The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran. The other phases involve adding non-starchy vegetables at first, then some carbs and fat. Later on, there will be fewer and fewer "pure protein days" to maintain your new weight.
Healthy weight
One study showed that women following the Dukan diet ate about 1, calories and grams of protein per day and lost an average of 33 lbs 15 kg in 8—10 weeks Also, many other studies have shown that high-protein, low-carb diets can have major weight loss benefits 52 , 53 , 54 , There are no recorded benefits of the Dukan diet in scientific literature. There is very little quality research available on the Dukan diet. The Dukan diet limits both fat and carbs — a strategy not based on science. On the contrary, consuming fat as part of a high-protein diet seems to increase metabolic rate, compared with both low-carb and low-fat diets Also, fast weight loss achieved by severe calorie restriction tends to cause significant muscle loss along with the fat loss The loss of muscle mass and severe calorie restriction may also cause the body to conserve energy, making it very easy to regain the weight after losing it 62 , 63 , 64 , The diet is mostly plant-based and has a limited intake of animal products Studies have shown that ultra low-fat diets can improve several risk factors for heart disease, including high blood pressure, high cholesterol and markers of inflammation 69 , 70 , 71 , 72 , 73 , Surprisingly, this high-carb, low-fat diet can also lead to significant improvements in type 2 diabetics 75 , 76 , 77 , Furthermore, it may slow the progression of multiple sclerosis, an autoimmune disease that affects the brain, spinal cord and optic nerves in the eyes 79 , The fat restriction may cause problems in the long-term, as fat has many important roles in the body.
These include helping build cell membranes and hormones and helping the body absorb fat-soluble vitamins. Moreover, an ultra low-fat diet limits the intake of many healthy foods, lacks variety and is extremely hard to stick to. The Atkins diet is the most well-known low-carb weight loss diet. Its proponents state that you can lose weight by eating as much protein and fat as you like, as long as you avoid carbs. The main reason why low-carb diets are so effective for weight loss is that they reduce your appetite.
This causes you to eat fewer calories without having to think about it 32 , The Atkins diet is split into four phases. It starts with an induction phase, during which you eat under 20 grams of carbs per day for two weeks. The other phases involve slowly reintroducing healthy carbs back into your diet as you approach your goal weight.