We all need lose body weight but we don’t know what is the best dietary regime to us
The truth is that no one diet is best for everyone, and what works for you may not work for someone else.
1. The Paleo Diet
The paleo diet claims that modern humans should eat the same foods that their hunter-gatherer ancestors ate — the way humans were genetically designed to eat before agriculture developed.
The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy and processed foods.
While it’s debatable that this diet is comprised of the same foods your ancestors ate, it is linked to several impressive health benefits.
How it works: The paleo diet emphasizes whole foods, lean protein, vegetables, fruits, nuts and seeds, while avoiding processed foods, sugar, dairy and grains.
Some more flexible versions of the paleo diet also allow for dairy like cheese and butter, as well as tubers like potatoes and sweet potatoes.
Weight loss: Several studies have shown that the paleo diet can lead to significant weight loss and reduced waist size.
In studies, paleo dieters have also been shown to automatically eat much fewer carbs, more protein and 300–900 fewer calories per day.
Other benefits: The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides and blood pressure.
The downside: The paleo diet eliminates whole grains, legumes and dairy. Therefore, it unnecessarily eliminates several healthy and nutritious food groups.
2. The Vegan Diet
The vegan diet was created by a group of vegetarians who also chose not to consume dairy, eggs or any other animal products.
The vegan way of life attempts to exclude all forms of animal exploitation and cruelty for ethical, environmental or health reasons.
How it works: Veganism is the strictest form of vegetarianism.
In addition to eliminating meat, it eliminates dairy, eggs and animal-derived products, such as gelatin, honey, albumin, whey, casein and some forms of vitamin D3.
Weight loss: A vegan diet seems to be very effective at helping people lose weight, often without counting calories. This may be explained by its very low fat and high fiber content, which makes you feel fuller for longer.
Vegan diets have consistently been linked with lower body weight and body mass index (BMI), compared to other diets.
One study showed that a vegan diet helped participants lose 9.3 lbs (4.2 kg) more than a control diet over 18 weeks. The vegan group was allowed to eat until fullness, but the control group had to restrict calories.
However, vegan diets are not more effective for weight loss than other diets when matched for calories.
Other benefits: Plant-based diets have been linked with a reduced risk of heart disease, type 2 diabetes and premature death.
Limiting processed meat may also reduce your risk of developing Alzheimer’s disease and dying from heart disease or cancer.
The downside: 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.
3. Low-Carb Diets
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 20–150 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.
How it works: 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.
Weight loss: Numerous studies show low-carb diets are extremely helpful for weight loss, especially in overweight and obese individuals.
Low-carb diets seem to be very effective at reducing dangerous belly fat, which can become lodged around your organs.
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.
Other benefits: Low-carb diets tend to reduce your appetite and make you feel less hungry, leading to an automatic reduction in calorie intake.
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.
The downside: 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.
However, low-carb diets are safe for the majority of people.
4. The Dukan Diet
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.
How it works: 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.
Weight loss: One study showed that women following the Dukan diet ate about 1,000 calories and 100 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.
These include a higher metabolic rate, a decrease in the hunger hormone ghrelin and an increase in the fullness hormones GLP-1, PYY and CCK.
Other benefits: There are no recorded benefits of the Dukan diet in scientific literature.
The downside: 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.