Some popular weight loss diets are Paleo, Vegan, Low carb, Dukan, Ultra Low fat, Atkins, HCG, Zone, Weight Watchers, Intermittent Fasting, Keto, and Ornish, to name some of them. The assortment of diets has the weight loss enthusiast confused—proponents of each diet claim that their recommendation is the best for you. Each diet emphasizes on either a specific nutrition component or emphasizes on quantity of food intake.
Diet plans, in general, provide structure and discipline to eating. Reducing half a kilogram a week is possible by reducing daily calorie consumption by 500 calories. Low-carb and very low-carb diets may lead to faster weight loss, but studies have shown that over an extended period of 12 to 24 months, the benefits from such low-carb diets are not very large.
A diet rich in protein and low in carbohydrates may offer a slight advantage. Extra protein keeps you feel full longer, making you eat less, reducing your food intake. Most diets improve blood cholesterol and blood sugar levels. Low-carb diets help enhance high-density lipoprotein (HDL) cholesterol and triglycerides in the blood compared to moderate-carb foods.
Rapid reduction of carbs can have temporary health effects like headache, bad breath, weakness, muscle cramps, fatigue, skin rash, constipation, or diarrhea. Low-carb diets may not necessarily be the right choice for preteens and high schoolers as a weight-loss method. Their bodies need nutrients found in whole grains, fruits, and vegetables, which are cut in a low-carb diet.
The idea is to create a calorie deficit without causing a nutritional deficiency. The choice of food will vary from individual to individual. We all have our preferences. It is best to consult a nutritionist and get a diet plan customized for yourself. If the diet plan has food you are comfortable with, you will stick to it. It is all about healthy eating and an active lifestyle.