It is nearly summertime and many people will be going on holiday. This is normally the time when people start to think about losing weight. So you are probably going to go onto the computer and try to find out about diets which could work for you. There are many diets out there, however, some diets work better on some people than others. So here are 5 diet meal plans that could work for you.
Diet Meal Plans
Low-Carb Diet
How it works
A low-carb diet involves you restricting your carb intake and mainly eating protein, natural fats and vegetables. You should not eat any sugary and starchy foods like rice, bread, pasta and potatoes. When you avoid sugar and starches, your blood sugar stabilizes and the levels of the fat-storing hormone insulin drop. This increases fat burning and makes you feel more satiated, reducing food intake and causing weight loss.
Check out: A low-carb diet for beginners for more information
Pros
- Elevated risk of type 2 diabetes, obesity, cancer and coronary heart diseases
- Reduce sugar cravings
- Less Acne
- You will have more energy
- Weight loss
Cons
- Cramps, constipation, and bad breath
- requires your body 1-2 weeks to adapt
- low energy levels
The Atkins Diet
How it works
The Atkins diet is a type of low carb diet, but it has a more detailed approach to losing weight. The are 4 main stages to this diet
1: induction
2: balancing
3: fine-tuning
4: maintenance
The process is that you start with under 20 grams of carbs per day for 2 weeks, then slowly add fruits veg and carbs back into your diet.
Check out: The Atkins Diet: Everything You Need to Know for more information
Pros
- Hearty eating plan
- weight loss
- No calorie counting
- learn to eat healthy carbs
Cons
- Decreased energy
- Possible binge eating
- it is very strict
- You might put back the weight back on
Intermittent Fasting
Intermittent Fasting is not really a diet meal plan but more of a lifestyle. It means that fast for a certain amount of time and then eat the other time. There are no food restrictions although you could eat healthier it is up too you. There are a lot of fasts you can choose from; they range between longer and shorter fasts.
Shorter Fasts
16:8
The 16:8 fast is the most popular out of all of them. This involves daily fasting for 16 hours. Sometimes this is also referred to as an 8-hour eating ‘window’. You eat all your meals within an 8-hour time period and fast for the remaining 16 hours. Generally, this is done daily or almost daily.
20:4
The 20:4 fast is essentially the same thing except you fast for 20 hours and you eat your meals in a 4-hour time period.
Longer Fasts
5:2
This involves 5 regular eating days and 2 fasting days. However, on these two fasting days, it is permitted to eat 500 calories on each day.
24-hour fasts
This involves fasting from dinner to dinner (or lunch to lunch). If you eat dinner on day 1, you would skip the next day’s breakfast and lunch and eat dinner again on day 2.
Check out: Intermittent Fasting for beginners for more information
Ketogenic Diet
How it works
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet, which forces the body to burn fats rather than carbohydrates. The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.
You could eat:
- Meats – fish, beef, lamb, poultry, egg
- Leafy Greens – spinach, kale
- High-fat dairy – hard cheeses, high fat cream, butter
- Nuts and seeds – macadamias, walnuts, sunflower seeds
- Above ground vegetables – broccoli, cauliflower
Pros
- Better Appetite Control
- Insulin Resistance
- Mental Focus
- Weight Loss
Cons
- People end up eating unhealthy fats
- There is no long-term weight loss
- It can be very difficult to follow
That is all I have for today. I hope these diet meal plans help you out if you are looking for a new diet. Leave a comment below if you are thinking about trying one of these diets.
Check out my other posts:
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