TOP 5 most popular diets

There are many weight loss diets out there. Some focus on reducing appetite, others limit calories, carbohydrates, or fat. Since they all claim to be superior, it can be difficult to figure out which ones are worth a try. The truth is that there is no best diet for everyone – and if it works for you, it may not work for someone else. This article overviews the 5 most popular diets for weight loss and the science behind them.

 Paleo “Diet”

This food system is based on our ancestors’ estimated diet, which consists of plants and meat, but excludes whole grains, legumes, and dairy products. Proponents of this diet believe that most modern diseases can be associated with the consumption of grain, dairy and processed foods. Paleo has a positive effect on health, contributes to weight loss and a decrease in waist size.

This diet is not limited by a clear time frame, the longer – the better for you, however, the desired result becomes noticeable after a couple of weeks. The ration of the Paleo diet consists of approximately 40% protein, 40% fat and 20% carbohydrates.

In order to understand whether this diet is suitable for you, it will be enough to follow it for a month.

Vegan diet

A vegetarian diet excludes all animal products for ethical or environmental reasons, or due to health conditions. Veganism is the most severe form of vegetarianism. In addition to eliminating meat, the vegan diet does not include dairy products, eggs, or other animal products such as gelatin, honey, and some forms of vitamin D3.

Vegan diets can contribute to weight loss by reducing calorie intake while reducing the risk of developing a number of diseases.

One 18-week study found that people on a vegan diet lost 4,2 kg more than people on a control diet. The first group was allowed to eat in any quantities, but only allowed products, and the control group had to limit calories.

Since vegan diets completely exclude animal products, they may contain few nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids, so there is a need to refill them with substitutes.

Dukan diet

The Dukan Diet is a high protein, low carbohydrate diet divided into four phases: two phases of weight loss and two phases of maintenance. The length of each phase depends on how much weight you plan to lose. Each stage has its own diet.

The first phase involves the use of foods high in protein in any quantity. At the following stages, it is allowed to add vegetables that do not contain starch, and then the addition of carbohydrates and fats. In subsequent stages, it is recommended to reduce the intake of pure protein to maintain a new weight.

Diet can contribute to weight loss, but it can also slow down metabolism and lead to simultaneous loss of muscle mass along with fat.

Intermittent fasting

Intermittent fasting allows your body to eat cyclically. It is very effective for weight loss and is associated with numerous health benefits. There are some of the most popular methods:

• Method 16/8: includes skipping breakfast and limiting the daily meal period to eight hours, and then fasting for the remaining 16 hours of the day.
• Eat, Stop, and Eat: Includes 24-hour fasting once or twice a week on inconsistent days.
• Diet 5: 2: on two consecutive days of the week, you limit your intake to 500-600 calories. In the remaining five days, calories are not limited.
• Warrior Diet: involves eating a small amount of raw fruits and vegetables throughout the day and one substantial dinner

Atkins diet

Atkins Diet is a low carb diet. It is effective for weight loss, but also helps to reduce the risk of a number of diseases.

The diet is divided into four stages. It starts with the induction phase, during which you eat less than 20 grams of carbohydrates per day for two weeks. Folowing phases include slowly returning healthy carbohydrates back to your diet as you approach your target weight.

As a result of thorough research, it was found that the Atkins diet is more effective than low-fat diets.

Different diets work for different people, and you should choose the one that suits your lifestyle and taste. The best diet for you is one that you can stick to in a long run.