Nutrisystem is a commercial weight loss diet that involves eating the company’s pre-packaged and delivered meals and snacks, along with some produce you shop for yourself. By outsourcing meal-management chores, you won’t have to think about portion control, meal prep, or meal timing, but you may tire of heat-and-eat meals and smallish portions. Nutrisystem claims you can lose up to 13 pounds and 7 inches overall in your first month on its central plan, Turbo13, which isn’t surprising since the program makes for guaranteed calorie restriction, the tried-and-true weight-loss tactic. Nutrisystem is also built around the glycemic index, a measure of how various carbs affect your blood sugar. The program is high in protein and emphasizes “good” carbs, such as many veggies and whole grains that are digested slowly. That keeps you feeling full longer and your blood sugar and metabolism from going out of whack. Depending on your plan – there are gender-specific tracks for adults, seniors, diabetics and vegetarians – you’ll eat five to six times a day. The program can also be customized for those needing a lower sodium (about 1,500 mg/day) level.
The MIND diet takes two proven diets – DASH and Mediterranean – and zeroes in on the foods in each that specifically affect brain health, which may lower your risk of mental decline, according to initial research. And though there’s no sure-fire way to prevent Alzheimer’s disease, eating healthful mainstays such as leafy greens, nuts and berries may lower a person’s risk of developing the progressive brain disorder. The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, was developed by Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Centre, through a study funded by the National Institute on Aging and published online February 2015. The study found the MIND diet lowered Alzheimer’s risk by about 35 percent for people who followed it moderately well and up to 53 percent for those who adhered to it rigorously. And while more study is still needed to better understand the long-term impact of the diet, her team’s second paper on the MIND diet notes that it’s superior to the DASH and Mediterranean diets for preventing cognitive decline.
Flexitarian is a marriage of two words: flexible and vegetarian. “The Flexitarian Diet: The Mostly Vegetarian Way to Lose Weight, Be Healthier, Prevent Disease and Add Years to Your Life,” registered dietitian0 says you don’t have to eliminate meat completely to reap the health benefits associated with vegetarianism – you can be a vegetarian most of the time, but still chow down on a burger or steak when the urge hits. By eating more plants and less meat, it’s suggested that adherents to the diet will not only lose weight but can improve their overall health, lowering their rate of heart disease, diabetes, and cancer, and live longer as a result.
The DASH Diet, which stands for dietary approaches to stop hypertension, is promoted by the National Heart, Lung, and Blood Institute to do exactly that: stop (or prevent) hypertension, aka high blood pressure. It emphasizes the foods you’ve always been told to eat (fruits, veggies, whole grains, lean protein, and low-fat dairy), which are high in blood pressure-deflating nutrients like potassium, calcium, protein, and fiber. DASH also discourages foods that are high in saturated fat, such as fatty meats, full-fat dairy foods, and tropical oils, as well as sugar-sweetened beverages and sweets. Following DASH also means capping sodium at 2,300 milligrams a day, which followers will eventually lower to about 1,500 milligrams. DASH Diet is balanced and can be followed long term, which is a key reason nutrition experts rank it as U.S. News’ Best Overall Diet, tied with the Mediterranean Diet.
- These diets fall within accepted ranges for the amount of protein, carbs, fat and other nutrients they provide.
It’s generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods. The Mediterranean Diet may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
There isn’t “a” Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles. Working with the Harvard School of Public Health, Old ways, a non-profit food think tank in Boston, developed a consumer-friendly Mediterranean diet pyramid that offers guidelines on how to fill your plate – and maybe wineglass – the Mediterranean way.
The Keto Diet (also known as the ketone diet, ketogenic diet or low carb diet) is well known for being a low carb, high fat diet. “The core of the ketogenic diet is severely restricting intake of all or most foods with sugar and starch (carbohydrates). These foods are broken down into sugar (insulin and glucose) in our blood once we eat them, and if these levels become too high, extra calories are much more easily stored as body fat and results in unwanted weight gain.” When carbohydrates are not consumed, your body does not have enough glucose for fuel to process into energy. Instead, your body goes into survival mode and is forced into a metabolic state resulting in a buildup of acids or ketones. This results in a state known as ketosis in which your body burns stored fats. Ketogenic diets are meant to make it easier to lose weight. Here’s how a ketogenic diet works scientifically: “Rather than relying on counting calories, limiting portion sizes, resorting to extreme exercise or requiring lots of willpower (even in the face of drastically low energy levels), the ketogenic diet takes an entirely different approach to weight loss and health improvement. This diet has the greatest potential in bettering your health mentally and physically. Another important benefit is cognitive improvement. While sticking to the Keto Diet food plan, you’ll find yourself more decisive and energized. In turn giving you more energy and motivation to stay active and hit the gym.
A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle. Healthful eating means consuming nutrient-dense foods in the right quantities from all the food groups. People often think of a diet as a specific weight-loss plan, but diet is simply the types and amounts of food we eat. A good diet must include a balance of several food groups, as no single group can provide everything we need for good health. A healthful diet includes a variety of fruits and vegetables of many colors, whole grains and starches, good fats, and lean proteins. Eating healthfully also means avoiding foods with high amounts of added salt and sugar. Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood. A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices. Here we share few diet plans with you which keeps you fit, young and healthy. The type of diet are listed below:…………….
- Atkins Diet
- The Zone diet
- The Ketogenic diet
- Vegan diet
- Weight Watchers diet
- Raw food diet
- Mediterranean diet
- The South Beach Diet
- The Paleo Diet
- The Blood Type Diet
There’s a term for keto diets that favor foods like bacon, cheese, and packaged foods—which may fit keto rules, but aren’t clean. It’s called dirty keto. This isn’t optimal for bodybuilders because while you may still lose weight, you need a nutrient-rich diet to train your best
Instead, to do bodybuilding keto the right way, every meal should include a lean protein or grass-fed meat, a non-starchy vegetable and fruit, a healthy fat (like nuts, seeds, or oils), and sometimes a lower-glycemic carbohydrate (like rice or sweet potato).
By Adding some of these keto-approved foods, courtesy of Casipit, to your grocery list:-
Nuts and seeds: Cashews, macadamia nuts, pumpkin seeds.
Vegetables: Avocados, spinach, and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper.
Fruits: Blackberries, raspberries, and blueberries.
Animal-protein: Chicken thighs and legs, bacon, whole eggs, full-fat cheese, beef, filet mignon, porterhouse, rib eye,
Fatty fish: Salmon, mackerel, sardines or anchovies.
Other: Pork rinds, olive oil, salted butter, sour cream, cream cheese, mayonnaise, and cheese.
Hydrate, hydrate, hydrate
Clean keto dieting also prioritizes water consumption. When your body is shifting into keto, it loses a significant amount of fluid and electrolytes. Why? Because carbs retain water, less carbs=less water retention. While this is great for water-weight loss, “it’s important to replace the H2O and electrolytes (sodium, potassium, magnesium, phosphorus, and calcium), because if they’re depleted it’s detrimental to training, Plus, you’ll feel less than great.
Symptoms of electrolyte imbalance include fatigue, lethargy, nausea, headaches, and irregular heartbeat.