Which of the following descriptions fit you better when it comes to organising your weight loss plan? Are you the type that just wings it without a plan and float with the flow? Or do you spend hours poring over forums, books, magazines and websites looking for the best diet plans that work for you? Regardless of which type you are, let’s take a closer look at our breakdown for the most popular diets in the market.
|Meal Plan||Details||Pro||Cons||Tips to look out|
|Low Carb High Fat / Ketogenic diet||As the name suggests, a diet very low in carbohydrates with high intake of fat and protein.||– Increased satiety level with insulin level reduction which could lead to weight loss.
– Increased intake of healthy fat if done properly.
|– Difficult to follow due to limited food choices.
– Typically low in fiber
– May not promote long term weight loss.
|– Focus on consumption of healthy fat.
– Consume a lot of green leafy vegetables.
|New Atkins diet
|Composed of 4 phases. Phase one with protein-rich diet with no restrictions on fat and daily carb allowance of 20-25g. Gradually more carbs are introduced for gradual weight loss and maintenance.||– Quick weight loss.
– Most processed food and alcohol is removed from diet.
|– Could cause bad breath, dry mouth, tiredness, dizziness, insomnia, nausea and constipation due to low carbs and fibre intake.
– High intake of saturated fat may increase risk of heart disease.
– Concerns on recommendations of adding salt.
|– Suitable for short term goal or to break plateau.
– Avoid high consumption on red meat and saturated fat to lessen health risk.
|Paleo diet||Also known as the caveman diet. Raw food based with all processed food strictly off the menu.||– Encourage natural food with more vegetables and fruits.
– Simple diet without calorie counting.
– Flexible plan.
|– Lack of scientific evidence.
– Large amount of meat intake could lead to health complications
– Not suitable for vegetarians
|– Dietary supplements may be necessary
– Increase variety by including whole grains, dairy and legumes.
|5:2 diet||Based on intermittent fasting. Eat normally for 5 days and fast for the other 2.||– Simple to follow and maintain regime.
– 2 days of fasting in a week may help in reductions in body fat and insulin resistance.
|– Potential risk of overeating during non-restricted days.
– Meal skipping could result in dizziness, irritability, headaches and difficulty to concentrate.
|– Focus on healthy and balanced diet with calorie deficit.
– Ensure proper nutrition intake and hydration while avoiding overeating.
|Alkaline diet||Claims that excessive acid in the body is turned into fat. Recommend cutting back on acid-producing foods.||– Contains plenty of good healthy eating advice, such as cutting down on meat, sugar, alcohol and processed food while increasing fruit, vegetables, nuts, and seeds and legumes.||– Time consuming, finding food that’s suitable and not suitable for the body.
– Lack of evidence as body maintains pH balance regardless of diet.
|– Choose a balanced plan, provide variety and include all food groups.
– Stay clear of supplements and other diet-related gimmicks.
Writer: Teddy @ Rev Publika (Pro Trainer cum Nutritionist)