TYPES OF DIET
TYPES OF DIET
For Hindi, you can watch videos on my YouTube channel:- https://youtu.be/gdyCJ-ORnuc
GLUTEN-FREE DIET
This type of diet is good for only those who have coeliac disease
Coeliac disease is a condition where your immune system attacks your own tissues when you eat gluten. This damages your gut (small intestine) so you are unable to take in nutrients. Coeliac disease can cause a range of symptoms, including diarrhea, abdominal pain, and bloating.
it's not designed to help people lose weight. It's just a way of eating that helps you heal your gut so you can start absorbing all the nutrients you need from your diet.
HIGH PROTEIN DIET
High-protein diets encourage eating more protein and fewer carbohydrates and fat to boost weight loss, improve energy, and enhance athletic performance.1
Protein is an essential nutrient for health. It is responsible for a number of important functions in the body, including hormones, enzymes, and cell repair and maintenance.
PROS:-
More satisfying than other weight-loss plans
Helps build and maintain muscle
Wide variety of healthy food options
CONS:-
Potential for nutrient deficiencies
Processed foods sometimes encouraged
Associated with some health risks
INTERMITTENT FASTING
Intermittent fasting cycles your body between periods of fasting and eating.
Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an eating pattern than a diet.
The most popular ways to do intermittent fasting are:
- The 16/8 method: Involves skipping 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: Involves 24-hour fasts once or twice per week on non-consecutive days.
- The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories. You do not restrict intake on the five remaining days.
- The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at night.
How it works: Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie restriction.
It can make you eat fewer calories overall — as long as you don’t overcompensate by eating much more during the eating periods.
Weight loss: Intermittent fasting is generally very successful for weight loss. It has been shown to cause weight loss of 3–8% over a period of 3–24 weeks, which is a lot compared to most weight-loss diets
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, intermittent fasting has been linked to increased levels of human growth hormone (HGH), improved insulin sensitivity, improved cellular repair, and altered gene expressions
Animal studies also suggest that it may help new brain cells grow, lengthen lifespan, and protect against Alzheimer’s disease and cancer
The downside: Although intermittent fasting is safe for well-nourished and healthy people, 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.
KETO DIET
The ketogenic diet is a very low carb, high-fat diet
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
There’s some anecdotal evidence of these effects often referred to as the keto flu . Based on reports from some on the eating plan, it’s usually over within a few days.
Reported keto flu symptoms to include diarrhea, constipation, and vomiting Other less common symptoms include:
- poor energy and mental function
- increased hunger
- sleep issues
- nausea
- digestive discomfort
- decreased exercise performance
To minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.
At least, in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.
Staying on the keto diet in the long term may have
- low protein in the blood
- extra fat in the liver
- kidney stones
- micronutrient deficiencies
A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet
More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.
That's it for this article guys. I hope this article will help you to better understand the role of diet in your life
Thanks for Your Time
Team Califit India
For Online Personal Training
Drop a mail at asliathenics@gmail.com
No comments