Finding the right diet that will work for you and your lifestyle has been an on-going challenge for most people. And with diet-related health issues on the rise, finding that right diet and becoming more and more conscious about what we put into our bodies should be a priority. Today we will discuss healthy eating and common diets.
About 117 million American adults suffer from a chronic disease, such as high blood pressure, cardiovascular disease, type 2 diabetes, and some types of cancers, due to lack of proper nutrition and physical activity.
The awareness of healthy eating habits has pushed people to embrace a variety of diets. These are the most common diets right now and the pros and cons of each. But before you make a decision, it’s best to consult your doctor to see if it’s right for you.
Whole 30 Diet
The Whole 30 diet is a 30-day healthy eating plan created by Dallas and Melissa Hartwig. On this diet you’ll be cutting out foods, such as dairy, grains, soy, legumes, artificial sweeteners, and added sugars. Your options will mostly consist of fruits, vegetables, eggs, fish, seafood, meat, olives, healthful oils and other cooking/baking substitutes.
- It encourages the consumption of whole foods.
- It avoids processed foods.
- It limits the consumption of sugar and artificial sweeteners—something that reduces the risks of diabetes.
- It eliminates grains, legumes, and dairy, which can cut down your intake of fiber, iron, vitamin E, vitamin B complex, magnesium, and folate.
- The weight loss from the diet may not be permanent.
- There could be digestive issues by eliminating some essential food groups.
The Whole 30 diet plan is great for those who wish to reset eating habits and having an established timeline of 30 days, it helps to know there’s light at the end of the tunnel.
The ketogenic diet, often called the keto diet, focuses on eating low carbs and high fat. The diet is composed of 5 percent low-carb foods like beans, grains, starchy veggies, and fruits, 20 percent protein food like eggs, cheese and meat, and 75 percent fatty food like butter, oils, and avocado.
- Quicker weight loss by elimination of carbohydrates.
- Good for people who have a desk job.
- Reduces chances of cancer.
- Difficult to follow because of strict food restrictions.
- Might deprive the body of essential minerals, vitamins, and fibers.
- Might impact cardiovascular health owing to its high-fat nature.
Athletes or people with heart issues should avoid the keto diet. But, you can follow this diet for the short term if you are seeking rapid weight loss.
The Paleolithic (Paleo) diet includes foods that humans naturally gathered during the Stone Age. It replaces processed meats with lean meat and fish, and dairy and wheat with nuts and seeds. It also includes a wide variety of fruits and vegetables to derive more protein and reduce carbohydrate intake.
- The diet is easy to follow, without requiring calorie budgeting.
- You get more nutrition from veggies and fruits.
- The 80/20 rule, where you follow the dietary rules during 80% of the timeframe, proves flexible.
- It is not a vegetarian-friendly diet plan because it includes meat.
- Achieving a balanced diet may not be possible with the omission of grains and dairy.
The Paleo diet is well-suited for people who wish to lose weight. If you are following this diet, you should make sure you engage in regular physical exercise.
The Mediterranean diet originates in areas around the Mediterranean Sea. This diet includes a range of fruits, vegetables, beans, whole grains, seeds, and nuts. The primary source of fat here is olive oil. It also allows the consumption of seafood, fish, eggs, poultry, yogurt, and cheese.
- This diet helps improve cardiovascular health.
- The diet is easier to follow than most other diets.
- Following the diet may sometimes prove expensive and time-consuming.
- It has some challenging diet restrictions.
The Mediterranean diet is best for people who have cardiovascular health issues and enjoy high socio-economic status.
The Volumetrics diet requires you to eat foods that are high in water content and are low in calories, giving you the feeling of being full. The diet recommends low-fat dairy products, lean protein, whole grains, and ample fruits and vegetables. It excludes high-fat dairy foods like cheese, foods with added sugar, oil, and nuts.
- The diet is effective and nutritionally sound.
- It includes various lifestyle changes, such as regular physical exercise.
- It keeps appetite under control.
- Following the diet can be slightly expensive and time consuming.
- There are not many propagators of the diet online to provide the necessary support.
You should consider following the volumetric diet if you wish to shed some pounds and bring about positive changes in your lifestyle.
Last but not least, there’s intermittent fasting. This diet promises faster weight loss by encouraging the consumption of low-energy foods each day. It limits the intake of calories during specified hours of the day or on certain days of the week to slow down metabolism and reduce appetite.
- The diet promotes weight loss and overall health.
- It boosts brain functioning.
- It does not call for major dietary changes.
- It’s easier and simpler to follow.
- It can reduce energy levels and make you unproductive.
- It does not fit well into your social eating activities.
- Some people might face digestive issues.
Intermittent fasting will suit you if you like to follow well-defined eating rules. It’s a great way to curb your appetite for unhealthy snacks and achieve your weight loss goals.
The above are just a few of the many healthy eating plans you can embrace. Before you make a decision, it’s best to consult a nutritionist or doctor, especially if you have health issues.
There are a number of benefits to a healthy eating diet. When we make changes in one aspect of our life, it can create positive change on another. If possible, having the whole family eating healthy can make it easier for everyone. Plus, it can extend the time you have together.
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