If you have packed on pounds that you would like to get rid of, there are a number of options that are open to you in the form of diet plans. Since obesity and excess weight are growing problems (literally!), many experts have developed diet programs that can help you to lose weight. The most prominent include:
1. The Atkins Diet
This diet plan was first created in the 1970’s by the famous Dr. Robert Atkins and soon revolutionized the world of weight loss. Although the popularity of the diet has rapidly fallen in recent years, it continues to be a useful diet for many people around the world.
The Atkins diet is a progressive diet that has four phases, which are all based around a careful intake of carbohydrates. Strict adherence to the diet can produce results within two weeks when the maximum carbohydrate intake is restricted to 20 grams.
The science of the diet is based around restricting the body’s intake of carbohydrates. Since carbohydrates are the body’s main source of energy, the body begins to use up stored body fat when the usual dose of carbohydrates is withheld. This process is known as ketosis.
Secondly, an intake of fewer carbohydrates means that the production of insulin is reduced, which equates to fewer excess carbs converting into body fat. The first two stages are focused on reducing weight, whereas the last two emphasize maintaining one’s new weight.
Criticisms
• High fat diet: The consumption of fat is much higher than recommended by most government health agencies.
• The process of ketosis can have adverse effects in the long run.
Despite the dangers associated with the Atkins diet, it has been hugely popular and many people have benefited from it. Although the diet is demanding, it can produce fruitful results in a short amount of time.
2. Weight Watchers
This particular diet has an established reputation of being one of the most consistent diet programs in history. Thousands of people are benefiting from this program today. Known for their flexible approach to weight loss, they have developed certain revolutionary concepts that have been the secret to the program’s success.
The points system preceded by TurnAround offers you a choice between the “flexible points” plan and the “no counting” plan. The program is further aided by a large range of brand food products, cookbooks, and recipes.
This system provides you with specific guidelines, information, tools, and motivation to help you develop a healthy lifestyle and make intelligent eating decisions. They will not tell you what to eat, but will train you to make the right choices for yourself.
Through the Weight Watchers plan, you will lose weight at a healthy pace (no more than two pounds a week) and the whole program in general is suitable for people of older ages as well. Although there is no diet plan without its downsides, the Weight Watchers program seems to be the ideal choice for today’s times.
3. The Ornish Diet
This particular diet, formulated by Dr. Dean Ornish, is a vegetarian one that allows you to eat more and weigh less. Under this program, you abstain from meat, poultry, fish, all kinds of fats, oils, nuts, seeds, and refined carbohydrates. Other than this extensive list of forbidden items, you are free to eat whatever you want. Basically, fruits and vegetables (along with some grains) are all that’s left.
Downsides
• It is extremely restrictive.
• It can be difficult to follow.
• There is a risk of depriving the body of essential nutrients and minerals.
• The immediate restriction of certain foods may result in insufficient production of essential fatty acids.
4. The Zone Diet
This diet is considered by some to be the perfect diet. Its basic science consists in maintaining a particular ratio of nutrients for each meal. The breakdown of a meal should be 40% carbs, 30% proteins, and 30% fats. Although the diet has gained a formidable following, it is complex in nature, which makes it rather difficult to follow.
5. The South Beach Diet
A diet that was initially developed for overweight heart patients has gained the reputation of being a healthier version of the Atkins diet. This diet is based on the consumption of whole grains, fruits, vegetables, fish, chicken, and healthy fats. Although it functions quite like the Atkins diet, it is not essentially a low carb diet, and focuses more on the balancing of beneficial and harmful carbohydrates.
6. The DASH Diet (Dietary Approaches to Stop Hypertension)
Initially developed for the purpose of lowering blood pressure, the DASH diet has proved to be an effective weight loss measure. The diet is high in essential nutrients such as calcium, potassium, and magnesium, and its main focus is on the reduction of sodium intake.
