Worried about gaining weight day by day, most people think of dieting to lose weight fast because it is the best way. There are different types of diets for weight loss that promise effective results.
But many do not understand what type of diet is best for weight loss and more effective for them. Because every diet’s focus is different and everyone claims to be the best. But it is true that not all diets are the best for all people. However, the point of saying this is that you should have full knowledge of the diet before following it to avoid the negative result.
In this article, I have discussed different types of diets for weight loss so that you can choose your best to improve your overall physical health.
Is Diet Approach Safe For You?
Before following a diet, make sure that the diet has been extensively studied for your health and safety. You should consult your doctor or registered dietitian before starting a new diet. You can also do a self-examination to make sure that the diet you want to follow is in line with your own values and preferences.
The 10 Most Popular Different Types Of Diet Plans For Weight Loss
1. The Vegan Diet
The word ‘vegetarian’ is more or less familiar to everyone. Originally, Vegan was made up of the first three and last two letters of the word vegetarian. These days the Vegan diet is becoming very popular day by day. All animal products have been restricted in the vegan diet for environmental or health reasons. The diet is also associated with the prevention of animal exploitation and cruelty.
The vegan diet is said to be very effective in losing weight often without counting any calories. You can consider this diet is one of the best diets for weight loss. Eating a diet low in fat and high in fiber can help keep you full for longer. Compared to other foods, the vegan diet is consistently associated with lower body weight and body mass index.
Foods to eat on Vegan Diet
Vegan dieters can eat a variety of foods such as,
- Beans
- Lentils
- Tofu
- Nuts
- Seitan
- Tempeh
- Seeds
Foods to avoid on Vegan Diet
Vegan diet adherents should be restricted to food products produced by all animals, for example,
- Dairy
- Meat
- Eggs
- Fish
- Shellfish
- Honey
- Whey
- Gelatin
- Albumin
- Casein
- Some forms of vitamin D3.
Health benefits of Vegan Diet
Studies have shown that following this diet can prevent some diseases like heart disease, cancer, and diabetes. This diet helps to keep you full for a long time, which prevents unhealthy snacking.
The downside
It may be deficient in several nutrients such as iron, calcium, iodine vitamin B12, vitamin D, zinc, and omega-3 fatty acids.
2. Ketogenic diet
The ketogenic diet is known as a low-carb and high-fat diet. This diet lowers blood sugar and insulin levels. Also, it shifts away from carbohydrates and changes the body’s metabolism towards ketones and fats. Fat is burned in a ketogenic diet and you can observe that.
The Ketogenic diet is one of the most popular diets of the different types of diet for weight loss. It plays an effective role for those who want to lose weight very fast as it is one of the best diets to lose weight quickly.
There are different types of ketogenic diets, such as,
- Standard ketogenic diet
- Cyclic ketogenic diet
- Targeted ketogenic diet, and,
- High protein ketogenic diet
Foods to eat on a Keto diet
- Avocados
- Fatty fish
- Healthy oils
- Eggs
- Cheese
- Meat
- Low-carb veggies
- Brazil nuts
- Coconuts
- Seeds
- Butter, and
- Cream
Foods to avoid on a Keto diet
- Sugary foods
- Fruit
- Beans or legumes
- Unhealthy fats
- Sugar-free diet foods
- Grains or starches
- Root vegetables and tubers
- Some condiments or sauces
- Low fat or diet products
- Alcohol
Health benefits of a Keto Diet
Indeed, the keto diet emerged as a tool for the treatment of neurological diseases. Many studies have shown that the keto diet has various health benefits. As such, it reduces appetite, increases ‘Good’ HDL cholesterol levels, increases brain power, improves heart health, helps reduce inflammation inside the body, and helps prevent cancer, brain injury, Parkinson’s disease, polycystic ovary syndrome, Alzheimer’s disease, etc. consists of a wide range of benefits.
The downside
- Restrictive diet.
- The ketogenic diet can have some short-term side effects such as fatigue, headaches, brain fog, and stomach upset.
- The ketogenic diet can be harmful to the kidney and liver.
- It can cause osteoporosis disease.
3. The Paleo Diet
This diet recommends eating the same foods that our hunter-gatherer ancestors ate before the development of agriculture. Although the name of this diet plan is new to many, it is a very popular diet plan with a success rate of almost 100 percent.
The Paleo Diet is also called the Caveman Diet or the Stone Age diet. This diet recommends eating the same foods that our hunter-gatherer ancestors ate before the development of agriculture.
While the Paleo Diet emphasizes the elimination of modern processed foods, it focuses on eating natural foods such as fresh fruits, vegetables, fish, meat, eggs, nuts, etc. This means – eating natural and healthy foods and avoiding processed and unhealthy foods.
The Paleo Diet is one of the best diets of different types of weight-loss diets because it helps the body prevent various diseases by following a healthy lifestyle.
Foods to eat on Paleo Diet
- Healthy oils
- Fish
- Meat
- Eggs
- Herbs & spices
- Healthy fats
- Fruits
- Vegetables
- Nuts &seeds
Foods to avoid on Paleo Diet
- Processed foods
- Grains
- Dairy food
- Salt
- Particular vegetable oils
- Processed fats
- Sugary foods
Health benefits of Paleo Diet
In Paleo diet, helps to keep the diet of whole natural foods and a well-regulated lifestyle free from various physical problems. Such as:
- Helps reduce the risk of heart disease.
- May reduce the risk of cancer.
- May reduce the risk of type-2 diabetes.
- Digestive disorders can solve it.
- Reduces the problem of pimples or acne.
- Helps prevent myopia.
The downside
Avoiding a variety of grains and cereals in the Paleo Diet deprives your body of certain essential vitamins and minerals. Also, not eating whole grains in this diet can lead to fiber deficiency.
4. Mediterranean diet
The Mediterranean diet plan is made based on the eating habits of the Mediterranean countries. Studies and reports have shown that people in these countries have lower rates of chronic disease than those in the United States and Northern Europe. The diet focus on adding whole grains, vegetables, nuts, olive oil, and green grains to the diet instead of meat.
In this diet, when dairy products are consumed in moderation, the consumption of poultry, fish, and red meat is limited on a weekly basis. Only one-third of the diet contains fat, no more than 8 percent of saturated fat calorie intake.
Mediterranean Diet food list
The foods you can eat while following the Mediterranean diet are vegetables
- Fruit
- Whole grains
- Poultry
- Eggs
- Seafood
- Nuts and seeds
- Healthy fats
- Herbs and spices
Foods to avoid on a Mediterranean diet
Followers of the Mediterranean diet should limit or eliminate certain foods, such as,
- Processed foods and meats
- Refined grain
- Refined oil
- Added sugar
- Sugar-sweet drinks
Health benefits of a Mediterranean diet
In addition, to lose pounds, this diet can help to
- Increase longevity.
- Reduce the risk of type 2 diabetes.
- Reduce the risk of heart disease..
- Increase the sleep quality.
The downside
Moderate amounts of alcohol are allowed in the Mediterranean diet, which can be harmful to many. Also, it may seem a little expensive to some people. Some people may find it harder than other diets.
5. Intermittent Fasting
Intermittent fasting is one of the best diets of different types of diet for weight loss as it is the most popular way to fit around the world. Intermittent fasting does not focus on what you eat, but when you eat is the main focus.
Although it may seem like a new way to stay fit or lose weight, it has been practiced by people around the world since ancient times. Nowadays people are able to lose weight as well as improve their health through intermittent fasting.
During intermittent fasting, the levels of our growth hormone increase, and the level of insulin decreases. The cells of the body also start protecting the cells. This diet can be done in different ways. For example,
16/7 hours Method: You have to fast for 16 hours out of 24 hours and eat within the remaining 8 hours.
24-hour method: One or two days a week can fast in this way. One day after dinner you have to eat dinner at the same time the next day.
5: 2 Method: In this method, you have to eat 500 to 600 calories two days a week. The rest of the five days will be to eat normal food.
Warrior Diet: In this diet, you should eat a small number of raw fruits and vegetables during the day and then eat one huge meal at night.
Foods to eat on intermittent fasting
Although what you eat at Intermittent Fasting is not important, healthy food should be eaten for best results. Such as,
- Vegetables
- Fruit
- Nuts
- Beans
- Meat
- Fish
- Tofu
Foods that should be avoided during intermittent fasting
- Processed meat
- Sugar
- Tran’s fat
- Refined starch
Health benefits of intermittent fasting
Intermittent fasting can help you lose weight as well as protect your body and brain, regulate blood sugar levels and help in metabolism, reduce the risk of type 2 diabetes, help prevent heart disease and cancer, and help you live a long and healthy life away from premature aging.
The downside
While intermittent fasting is safe for healthy people, it is not suitable for everyone. Some studies have also mentioned that it does not benefit women as much as it benefits men.
6. Atkins Diet
One of the most famous low-carb diets for weight loss is the Atkins Diet. The Atkins Diet was introduced in 1972 by a physician Dr. Robert C Atkins. This diet is said to control carbohydrate intake and to consume more protein and fat instead.
Low-carb diets are very effective for weight loss because they reduce your appetite and encourage you to eat fewer calories.
The Atkins Diet is followed in 4 phases. In the first phases, you limit yourself to less than 20 grams of carbohydrates per day for two weeks. The next step is to gradually reintroduce healthy carbohydrates into your diet as you move towards your weight loss goal.
Foods to eat on Atkins Diet
The Atkins Diet clearly identifies several food groups that we can consume, and these are as follows:
- Veggies (Spinach, cucumbers, broccoli, etc.)
- Red meat
- Sausage
- Eggs
- Marine fish
- Butters
- Margarine
- Olive oils
- Mayonnaise
- Milk cream
- Whole yogurt
- Cheese, etc.
Foods to Avoid on Atkins Diet
The following foods should be avoided while on the Atkins Diet.
- High crab fruits and vegetables
- Grains
- Sugar
- Vegetable oils
- Tran’s fats
- Starches
- Diet and low-fat foods
- Legumes, etc.
Health benefits of Atkins Diet
Numerous studies have shown that the Atkins diet or low carb diet can reduce many risk factors for diseases, such as,
- Blood triglycerides
- Cholesterol
- Blood sugar
- Insulin
- Blood pressure
The downside
Lack of carbohydrates can lead to impaired performance, accelerate kidney stones and impair brain function, as well as cause some diseases.
7. The Dukan Diet
The Dukan Diet is a diet that is high in protein and low in carbs. Although low in carbs, this diet is not like the Atkins diet or the Keto diet which suggests eating fatty foods. Carbohydrates and fats are prohibited in the Dukan diet.
Followers of this diet claim that it is possible to lose weight in a short period of time. The important thing is that you will maintain your weight here and you will not feel hungry easily like other diets.
The Dukan Diet is divided into 4 phases, namely: Attack Phase, Cruise Phase, Consolidation Phase, and Stabilization Phase. Where the first two phases are called weight loss phases and the next two are called maintenance phases. The phases of weight loss are mainly based on eating unlimited high protein foods and compulsory oat bran.
Other steps include adding non-starchy vegetables that contain some carbohydrates and fats. Next, the food of choice can be eaten but only protein should be eaten any one day of the week to maintain weight.
Dukan diet beverages
- Coffee and tea (without added sugar).
- Fat-free milk and other dairy drinks (low in sugar and carbohydrates).
- Diet beverages and sodas (sugar-free, no-calorie).
- Sparkling water.
- Club soda or seltzer.
Foods to avoid o Dukan Diet
What to eat depends on which phase you choose in the Dukan Diet. However, what should not be in the shop diet are:
- Anything instead of protein when you are in the Attack Phase.
- Starchy vegetables during the Cruise Phase.
- Alcohol should be avoided.
Health benefits of Dukan Diet
It is true that the Dukan diet helps to lose weight very quickly, but it has no recorded benefits in the scientific literature.
The Downside
There is no research that provides evidence of long-term safety. While following this diet, some important foods such as fruits, whole grains, and nuts will be lacking. Some side effects may occur during the Dukan Diet such as flatulence, nausea, headache, constipation, and weakness.
8. The Ultra-Low-Fat Diet
This diet limits the daily consumption of dietary fats from animal and plant sources. An Ultra-low-fat diet allows 15% fewer or equal calories from fat. Also, it is low in protein and high in carbohydrates, about 10% and 80% of daily calories.
It is one of the best of different types diets for weight loss because it can cause a lot of weight loss. Following this diet can also help to provide great benefits for heart disease, multiple sclerosis (MS), type 2 diabetes, etc.
The Ultra-Low-Fat Diet food list
- Healthy Fats
- Protein
- Dairy
- Veggies
- Healthy beverages
- Fruits
- Herbs and Spices.
Foods to avoid on Ultra-Low-Fat Diet
- Cream Cheese
- Packaged Beverages
- Fatty parts of beef and pork
- Junk food, etc.
Health benefits of Ultra-Low-Fat Diet
Studies have shown that Ultra-Low-Fat Diets can improve a number of risk factors for heart disease, including
- High blood pressure
- High cholesterol
- Signs of inflammation
The Ultra-Low-Fat Diets also may help to improve type 2 diabetes and slow the progression of multiple sclerosis.
The downside
This diet limits fats, which can cause long-term problems, as fats play a very important role in your body. Also, many healthy foods have limited amounts, lack variety, and are extremely difficult to stick to.
9. Military Diet
The military diet is a low-calorie diet for weight loss. This diet encourages significant weight loss in just one week. It is also called the 3-day military diet because the first 3 days of this plan determine a meal plan where calories are limited.
Fewer restrictions are given in the following days. Still, for the remaining four days you are encouraged to eat healthy foods and limit calories. This diet is probably safe for healthy people.
3-Day Military Diet food list
- Whole-Wheat Bread (small amounts)
- Peanut butter
- Cheeses (cottage and cheddar), in small amounts
- Greek yogurt
- Saltine crackers
- Fruits (Apples, Bananas, and Grapefruit)
- Green beans
- Carrots
- Eggs
- Tuna
- Tea
- Coffee
Foods to avoid on a 3-Day Military Diet food list
- Fruit juices
- Milk
- Yogurt
- Artificial sweeteners
- Sugar Foods
- Creamers
- Oranges
Health benefits of the Military Diet
A military diet can help your metabolism change and work better. You can easily lose weight in 3 days plan. It does not change your habits in the long run.
The downside
It does not work for a long time so does not cause permanent weight loss.
10. The HCG Diet
It is an extreme diet of different types of diet for weight loss that helps you lose weight very fast. (Per day 0.45-1 kg). The followers of this diet claim that it speeds up metabolism and loses fat without inducing hunger.
The short form of human chorionic gonadotropin is HCG, a hormone present in high levels early in pregnancy. It tells a woman’s body that it maintains the production of hormones important for pregnancy and fetal development. This diet has also been used to treat fertility problems.
The HCG diet has been working in three stages. In the first stage, taking HCG supplements is started. Then in the second phase, follow an ultra-low calorie diet (only 500 calories) per day and continue with HCG supplement drops, pellets, injections, or sprays. In the last stage, HCG intake is stopped and food intake is gradually increased.
Foods to eat on the HCG diet
- A limited amount of fruits like oranges, strawberries, apples, and red grapefruit.
- Lean meat like Chicken breast, lean ground beef, etc.
- Nonstarchy vegetables like cucumbers, onions, lettuce, celery, etc.
Foods not to eat on HCG diet
- Fatty fish
- Nuts
- Oily food
- Starchy Vegetables
- Sugary food
Health benefits of HCG diet
The HCG diet helps to lose weight fast and its followers claim that it can help increase energy and lower cholesterol.
The downside
Like other ultra-low-calorie diets, these diets can also cause muscle loss. As a result, the ability to burn calories is reduced. This type of deadly calorie restriction further reduces the number of calories burned by the body. Because your body thinks it is hungry it tries to conserve energy. In addition, headaches, fatigue, and depression may occur as side effects of the HCG diet.
What kind of negative things can you experience while losing weight?
Although not everyone suffers from these things when losing weight, it is important to talk to a doctor if the following things happen to you.
- Stretch marks can develop on your skin.
- There may be irregularities in your period.
- You may find it difficult to continue losing weight.
- You may feel cold.
- Your tastes may change.
- You may feel sleep problems.
- Your relationship may change.
- Depression can work in you.
Who Should Not Follow These Diets?
- Pregnant mother.
- Breastfeeding mother.
- People with gastric problems.
- People with uncontrolled diabetes.
- Insulin users.
- Those who have kidney, liver, or heart disease.
- Those under 18 years of age.
- Those who weigh less than normal.
- All of these people must consult a doctor if they feel the need for a diet.
The Bottom Line
The information on the most popular different types of diet for weight loss discussed here will hopefully help you choose the right diet. Because not all diets are suitable for everyone’s body, different diet suits the different body. The best diet for you will be the one that you can maintain for a long time without any physical harm.
