The top trending diets of 2021
are going to be based around eating clean, healthy foods and avoiding processed food.
If you’re looking for a diet that will help you lose weight fast then the best thing is to avoid all those fad diets which promise quick results but don’t last long at all. Instead try one of these three diets:
The Ketogenic Diet
This is an extremely low carb diet . Your body burns fat as its main source of energy instead of carbohydrates. It also helps with losing belly fat quickly because it reduces hunger pangs by keeping blood sugar levels stable.
The ketogenic diet has been used to treat epilepsy since the 1920s. It was first approved for use in children in 1963. Ketogenic diets work through different mechanisms from normal diets:
- they raise insulin thresholds, which inhibits glucose uptake into cells;
- they cause a shift away from carbohydrate metabolism toward fatty acid oxidation; and
- they can increase free fatty acid concentrations within cells, thus raising their calcium concentration.
This may help explain some features of autism spectrum disorder that are commonly seen on the ketogenic diet, such as calming behavior, reduced socialization, decreased repetitive behaviors, improved sleep patterns, and fewer seizures.
The ketogenic diet is usually not recommended during pregnancy due to concerns regarding fetal hypoglycemia. However, there is no evidence that gestational diabetes or other complications occur more frequently when compared to pregnancies following a standard Western diet. Exogenous insulin should be avoided if possible on this diet because insulin will cross the placenta and enter the fetus’s circulation.
Due to the risk of developing kidney stones while using exogenous insulin, people who follow this diet regularly should have their urine checked at least once per month by their doctor. A study published in 2008 found that high-dose vitamin D supplementation “may improve linear growth outcomes among preterm infants”. Infants born between 32–36 weeks’ gestation were given either 400 IU/day or 800 IU/day of oral chole
The Paleo Diet
Paleo is a diet that was developed in the early 20th century by Dr. Weston A Price, who studied people from different cultures and found out how they ate to stay healthy. The basic premise behind this diet is eating foods like meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, oils, dairy products, honey, etc., as close to their natural state as possible. This means avoiding processed food, refined sugar, grains, legumes, soy, artificial sweeteners, preservatives, additives, chemicals, pesticides, hormones, antibiotics, growth stimulants, GMOs, etc. It’s basically an all-natural way of living.
This diet has been around for decades now but it gained popularity when celebrities started talking about it on social media platforms such as Instagram or Twitter. However, despite being popularized by famous faces, there isn’t much scientific research backing up claims made by those promoting the paleo lifestyle. There aren’t any studies showing that this type of diet actually works over time. And although you might see pictures online of people claiming to look better than ever before after going on one of these programs, there hasn’t been enough long term data collected yet to prove whether or not this really does happen.
There are two types of the Paleo diet
The original version and the modern version. Both versions include lots of protein, fiber, vitamins, minerals, antioxidants, omega 3 fats, and essential amino acids. But the modern version adds tons of fresh produce, whole grains, beans, lentils, nuts, seeds, avocados, coconut oil, olive oil, butter, cheese, yogurt, kefir, and probiotics.
One thing both versions share is that they don’t allow carbs. So if you’re someone who needs to eat carbohydrates every day to feel full, then this may be something you’ll want to avoid. However, since we know that some people can get away with having more carbs than other people without feeling bloated, constipated, or gaining too much fat, it’s important to note that everyone will react differently to what they consume. If you do decide to try this diet plan, make sure to check your blood pressure first because low sodium intake could lead to higher blood pressure levels. Also, keep in mind that this is only meant to last until you reach your goal weight. After that, you need to go back to normal eating habits.
The Mediterranean diet is a low-fat, plant-based eating plan that emphasizes the consumption of fruits and vegetables. The goal is to eat as many whole foods as possible while minimizing processed food intake. This type of diet has been shown in many studies to be associated with lower rates of heart disease, diabetes, cancer, obesity, and other chronic diseases. It’s also one of the most popular diets out there today!
Essentially, complying with a Mediterranean diet
implies consuming how the people in the Mediterranean area typically consumed.
- Fruits and veggies. Lots of them!
- Fish. Eat fatty ones too.
- Grains, beans, olive oil. Use butter sparingly if any.
- Grains. Examples of grain choices include brown rice, quinoa, oats, barley, millet, buckwheat, amaranth, teff, spelt, farro, bulgur wheat, couscous, cornmeal, polenta, rye flour, sorghum, triticale, and wheat berries.
- Legumes. Fish twice per week.
- Whole grains daily.
- Vegetables every day.
- Fruit once or twice weekly.
Healthy oils including olive oil, avocado oil, flaxseed oil, walnut oil, almond oil, hazelnut oil, sesame seed oil, sunflower seed oil, pumpkin seed oil, peanut oil, safflower oil, soybean oil, coconut oil, butter, cheese, yogurt, milk, cream, mayonnaise, and salad dressing.
Nuts and Seeds.
Nuts and seeds should make up about 10% of total calories eaten each day. They contain essential fatty acids, vitamins, minerals, antioxidants, fiber, and phytochemicals. Some examples of nut/seeds include almonds, cashews, Brazil nuts, macadamia nuts, peanuts, pistachios, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, tahini, and walnuts.
Olive oil contains monounsaturated fat, vitamin E, polyphenols, and other nutrients. Use extra virgin olive oil when possible.
Cheese provides calcium, potassium, magnesium, phosphorus, zinc, copper, selenium, iodine, riboflavin, B12, pantothenic acid, biotin, choline, lutein, lycopene, beta carotene, and many more important nutrients.
The DASH diet is a low-carb, high protein and fat diet that was developed by the National Institutes of Health. The goal of this diet plan is to reduce blood pressure through eating foods rich in potassium, magnesium, calcium, fiber and omega 3 fatty acids.
Foods like whole grains, nuts, fruits, vegetables, fish, poultry, beans, legumes, dairy products are included on the menu for this diet. This diet also includes lean meats such as beef, pork or lamb but no red meat. Red meat contains saturated fats which can increase cholesterol levels. If you want to lose weight while following the DASH diet then it’s important to eat lots of fresh produce and limit your intake of processed food.
One of your doctor’s actions may recommend decreasing your hypertension to start using the DASH diet plan. DASH stands for Dietary Approaches to Quit High Blood Pressure. The diet regimen is natural:
- Consume a lot more fruits, veggies, and low-fat dairy products foods
- Lessen foods that are high in saturated fat, trans fats, and cholesterol
- Eat more whole-grain foods, fish, chicken, and nuts
- Limitation sodium, sugary foods, sugary drinks, and also red meats.
In research study studies, people on the DASH diet regimen lowered their blood pressure within 2 weeks.
The Volumetric diet is a low-calorie, high protein and fat diet that was developed by Dr. Robert Cade in the 1970s. The diet consists mainly of water with very little food intake. It has been used to treat obesity for over 30 years. This type of diet can be effective if you are looking to lose weight quickly but it does not work long term because your body will eventually adjust to this new way of eating. If you want to permanently change how much energy you use then this may be an option for you.
It’s easy to follow – there aren’t many foods on this list so you don’t need to worry about what to eat or when to eat. You just drink as much water as possible throughout the day.
You get all the nutrients from the foods you do consume. There isn’t any calorie counting involved which makes following this plan easier.
This diet doesn’t allow you to have carbohydrates at all. So even though you might feel full after drinking lots of water, you won’t actually be getting enough carbs to keep up your metabolism.
If you start feeling hungry while doing this diet, you probably haven’t drunk enough water yet! Try adding more water until you reach satiety before continuing.
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