Weight Loss Diet: 8 popular diets that can help you lose weight

There are thousands of diet trends that promise effective weight loss results. Some restrict calorie intake, while others emphasize cutting down carbs or fat. Choosing one diet out of all can be quite difficult if you have no knowledge about them. The truth is no one diet suits all. Every individual is different and what works for your friend might not work for you.

Before following any diet trend, you must gain proper knowledge about it. Here we have listed 8 popular diet trends for you that can help shed kilos and improve your overall health.

The concept of fasting has been around for a long time in different religions, but it has gained immense popularity in the past few years. Intermittent fasting is not a diet trend, it is actually a lifestyle habit. In this, one has to consume all the calories in a limited time frame and fast for the remaining time. It helps to restrict calorie intake, which is important to lose weight. People on intermittent fasting do not have to restrict any food group but need to ensure that whatever they add in their plate is healthy and nutritious. In the fasted state, they are only allowed to drink water, diluted Apple Cider Vinegar (ACV) and unsweetened coffee or tea with a spoon of milk. There are different types of Intermittent fasting like 16:8, 5:2, eat stop eat method. Which one you should try depends on your stamina and goal.

Keto or Ketogenic diet is the latest buzzword in the fitness world. The low-carb, high-fat diet allows the body to burn fat as a fuel, rather than carbohydrates. When you decrease your carb intake, the body goes into a ketosis state, where it starts burning fat stored in the body for energy, leading to weight loss. Healthy sources of fat like avocados, coconuts, Brazil nuts, seeds, oily fish, and olive oil are some foods that are added liberally when following this diet. But due to high-fat content people are not advised to follow this diet for a long time as it can be harmful to the kidneys. This diet is not recommended for pregnant women, people dealing with an eating disorder, kidney diseases and high cholesterol.

Mediterranean diet is named as the best overall diet of 2020 for the fourth consecutive year. It is based on the traditional eating pattern of Mediterranean countries where the focus is on adding more green produce, whole grains, legumes, nuts and olive oils in the diet. Poultry, fish and red meat consumption are limited to weekly basis, while dairy products are consumed in moderation. Only one-third of the diet consists of fat, with saturated fats not exceeding 8 per cent of calorie intake. Apart from shedding kilos, this diet can also increase longevity and decrease the risk of Type 2 diabetes and heart diseases.

The vegan diet restricts all animal products for ethical, environmental, or health reasons. It is the strictest form of vegetarianism. In this diet, apart from restricting meat, people even abstain from having dairy products, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3. Most people follow this diet for ethical reasons but studies suggest that following this diet may prevent certain diseases like heart disease, cancers, and diabetes. This diet helps to keep your fuller, which prevents you from indulging in unhealthy snacking. The only downside of this diet is that it may be low in several nutrients like vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.

After the Mediterranean, the DASH diet was named as the second overall best diet of 2020. Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure, but it is also good for people trying to lose weight. This diet recommends specific servings of different food groups, which depends on the person's daily calorie intake. The DASH diet is all about eating plenty of fruits, vegetables, whole grains, and lean meats. It is low in salt, red meat, added sugars, and fat. Restricting calories and avoiding sugar and fat helps people to shed kilos

The paleo diet advocates about eating the same food that our hunter-gatherer ancestors ate before agriculture developed. It is based on the theory that most of the modern diseases are caused due to the consumption of processed foods and refined products. This diet focuses on whole foods, lean protein, vegetables, fruits, nuts, and seeds. Some more flexible versions of this diet also allow for dairy products and tubers. Processed foods, sugar and in some cases dairy, and grains are completely discouraged. In this diet, people automatically consume fewer calories, which support the weight loss process. Following this diet can help in reducing cholesterol, blood sugar, blood triglycerides, and blood pressure. The problem with paleo is that it eliminates some healthy food groups like whole grains, legumes, and dairy, which are actually loaded with nutrients.

Ayurvedic diet is based on the principles of Ayurveda, which encourages people to eat vegetarian and low-fat foods. This diet completely forbids meat, refined and processed foods and encourages people to adopt a simple lifestyle. It includes seasonal fresh fruits, fresh vegetables, whole grain, pulses, sprouts, dried nuts, seeds, honey, fresh herbs and milk. Being rich in fiber this diet keeps you fuller for a longer time and prevents from unhealthy munching. Ayurvedic diet is also good for boosting metabolism and reducing the risk of chronic diseases like cancer and diabetes.

In raw food diet, or raw foodism one has to eat foods and drinks that are plant-based and are organic. All the food which has never been heated over 104–118°F (40–48°C) are considered raw and can be consumed in this diet. Some people even consume raw eggs and dairy. Supporters of this diet believe that heating food destroys healthy nutrients and kills natural enzymes of the food. In the short term, this diet does not possess any side-effects but following this for a long period may lead to the deficiency of nutrients like protein and certain vitamins and minerals.