10 Most popular and healthiest diet plans
Atkins diet is one of the healthiest diet plans, the main aim of this diet is to lose weight and regulating insulin level by lowering the carbohydrate intake, and increasing the intake of proteins and fats. This diet plan was created in early 1970 by Dr. Robert Atkins, a cardiologist. He designed this plan by putting forth four aims- lose weight, maintains weight loss, achieves good health, lay the permanent groundwork for disease prevention. A person following this diet plan, he/ her body switches from utilizing sugar as energy to metabolizing fats this path is known as ketosis.
Before eating, a person’s glucose levels are low, so insulin levels are also low. When a person eats, their glucose levels rise. This triggers insulin levels to rise. When there is o sugar in the body, will transfer some of the fat stores in fat cells to the blood to be used as energy.
The main aim of this diet is reducing inflammation, the Zone diet involves reducing intake of carbohydrates to ensure healthy insulin levels, and consuming plenty of omega-3 fatty acids and polyphenols. The diet plan was developed by Dr. Barry Sears who developed the Zone diet, claims it is closely linked to ideas of human evolution, with the aim of preventing “diet-controlled inflammation.” The benefits include healthier weight, less sickness, and slower aging.
The Zone diet aims for a nutritional balance of 40 percent carbohydrates, 30 percent fats, and 30 percent protein in each meal. The focus is also on controlling insulin levels, which may result in more successful weight loss and body weight control than other approaches. The Zone diet encourages the consumption of high-quality carbohydrates – unrefined carbohydrates, and fats, such as olive oil, avocado, and nuts.
A keto diet is a low carbohydrate diet, which helps in burning body fat. Keto diet becomes essential for people who are thinking of losing their extra calories. The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar is in short supply. Reduction in appetite due to higher satiety effect of proteins, effects on appetite control hormones and to a possible direct appetite suppressant action of the ketone bodies. Reduction in lipogenesis which means formation fats and increased lipolysis which means enhances fat burning. A keto diet controls blood sugar levels and is excellent for reversing type 2 diabetes. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels and reduces the negative impact of high insulin levels.
Weight Watchers diet
Weight Watchers focuses on losing weight through diet, exercise, and a support network. Weight Watchers Inc. was started in the 1960s by a homemaker who had lost some weight and was concerned she might put it back on. So, she created a network of friends. Weight Watchers is a huge company, with branches all over the world. Dieters can join either physically and attend regular meetings, or online. In both cases, there is lots of support and education available for the dieter.
South Beach diet
The South Beach Diet was created and designed by cardiologist Arthur Agatston M.D. and dietician Marie Almon. It was initially devised to help patients lower their risk of developing heart disease but rapidly became popular as a diet for losing weight. According to Dr. Agatston, he devised the South Beach Diet during the 1990s because he was disillusioned with the low-fat, high-carb diet backed by the American Heart Association. He believed and found that low-fat regimes were not effective over the long term. The Diet claims not to be a traditional low-carb diet, focusing instead on selecting the right carbohydrates, or carbs.
The Mediterranean diet is based on the eating habits of southern European countries, with an emphasis on plant foods, olive oil, fish, poultry, beans, and grains. More research is needed to confirm the precise benefits of the diet, but it is known to be low in trans fats, and free from refined oils and highly processed meats and foods. These items have been linked to conditions such as obesity, diabetes, cancer, and cardiovascular disease. The Mediterranean diet is a great way to replace the saturated fats in the average American diet. It is linked to good heart health, protection against diseases such as stroke, and prevention of diabetes thus mediterranean is one of the healthiest diet plans.
CICO stands for “Calories in” and “Calories out” and is based on the mathematically sensible principle that as long as you’re burning more calories than you’re eating, you’ll lose weight. All you need to get started is a way to track your calories—there are plenty of apps on the market although a pen and paper work great too—and a food scale to keep you honest about your portion sizes.
DASH is one of the healthiest diet plans. It is also proven to reduce the risk of depression and, in addition, lower the blood pressure level. DASH diet ranked the best diet for the 8th year in a row by US News & World Report. Also best for diabetes, heart health, and healthy eating. Originally designed to lower blood pressure, the DASH diet is very effective for weight loss, lowering cholesterol, and managing or preventing diabetes. The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart-healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. it has been found to be a fabulous plan for weight loss. The DASH Diet Weight Loss Solution turbocharges weight loss with a powerful plan based on previously overlooked DASH research.
The Ornish diet is a low-fat, plant-based diet plan based on whole grains, vegetables, fruits, and legumes. It’s based on a lacto-ovo style of vegetarianism, allowing only egg whites and nonfat dairy products. It’s packed with vitamins, fiber, and lots of filling plants to keep you satiated. Some studies have shown it can reverse heart disease and have beneficial effects on other chronic health conditions.
The Nutritarian Diet
A relatively new offering, the Nutritarian diet is based on maximizing the number of healthy vitamins, minerals, and trace nutrients in your food, balancing your hormones, and avoiding toxins. The plan—created by Joel Fuhrman, M.D., author of The End of Dieting—is nutrient-dense, plant-rich, and includes anti-cancer superfoods to help you not just lose weight but live a long, disease-free life.