Healthy living is gaining more and more importance all over the world. The most important issue in this respect is to lose weight. For those who want to lose weight, new types of diet come out every year. Here are the most popular diets and their characteristics.
Ketogenic diet
The main characteristic of ketogenic diet is that it contains food that is poor in carbohydrate content and rich in fat content. In fact, the ketogenic diet, which was used in the treatment of epilepsy in the 1920s, began to be used in the treatment of neurological disorders such as Alzheimer's disease, heart disease and cancer in the following years.
Red meat, chicken meat, turkey meat; fish with high fat, such as salmon, trout, tuna, mackerel; butter and cream; unprocessed cheese such as goat and buffalo cheese; dried fruits; olive oil, coconut oil and avocado oil, are mainly consumed in ketogenic diet.
Ketogenic diet, i.e. low-carbohydrate nutrition, accelerates body's fat burning. The low amount of carbohydrates reduces the amount of insulin in the body. The reduction of insulin and increases fat burning. The biggest deficiency of ketogenic diet is that it is lack of fiber, vitamins and minerals.
Raw Food Diet
Raw food diet is based on the assumption that the natural enzymes of cooked food are destroyed and their nutritional value is reduced. In raw food diet that has existed since the 1800s but has gained popularity in the recent years, it is stated that mostly consuming raw food is ideal for human health, and it provides many benefits such as weight loss and improvement in general health.
Similar to vegan diet, raw food diet mostly consists of fruits, vegetables, nuts and seeds. While most raw food diets are entirely based on raw vegetables and fruits, some people consume raw eggs and dairy products in raw food diet; Even though rarely seen, some also add raw fish and meat to their diet.
In raw food diet, as in vegan diet, it is thought that all the nutrients needed by the body are already taken and additional food supplements are not needed and preferred.
DASH diet
The main benefit of DASH diet is intaking 2000 calories per day, which leads to high blood pressure balance and bad cholesterol (LDH) reduction. You can reduce the amount of calories you take by reducing the portions for fat burning. You don't have to have hypertension to have DASH diet regulating blood pressure within 14 days.
In DASH diet, where high fiber, low calorie density is preferred, plenty of vegetables and fruits are consumed while red meat is reduced and skinless chicken meat consumption is increased. In this diet, where legumes and oilseeds, which are the sources of potassium and magnesium, are frequently preferred, salt intake does not exceed 6 grams. Salads are replaced with vinegar instead of salt and a table spoon of olive oil might also be added.
Mediterranean diet
Mediterranean diet, which has become increasingly popular in 1993 after the creation of a ’Mediterranean diet pyramid” in collaboration with Harvard Public Health and World Health Organization, and known as Mediterranean diet worldwide, is based on traditional cooking methods and eating habits of the Mediterranean countries. The Mediterranean diet, where you should increase the consumption of fresh vegetables and fruits, is based on the principles of adding olive oil and vegetable dishes to meals, not consuming red meat and sugar and consuming olive oil instead of butter.
Atkins diet
Atkins diet, based on low-carbohydrate nutrition, was described in 1972 by the US cardiologist and nutritionist. In Atkins diet, which is calculated as grams instead of calories, it is aimed that the body consumes less carbohydrates and burns fat when energy is needed. Saturated fat consumption is estimated to be 20 percent of the total calorie consumption.
Atkins diet, which is based on avoiding sugary food, beans, chickpeas and lentils, has undergone changes over the years after it was created in the early 1970s. The new Atkins diet includes more high-fiber vegetables and exercise.
Hugh Jackman diet (Intermittent fasting)
This diet, which has been introduced as Hugh Jackman diet and can be called as intermittent fasting, has long-term effects such as weight control and fat reduction. With intermittent fasting, the cell's self-purification and restructuring mechanism comes into play. This mechanism, called “autophagy” in medical language, is said to play a role in fighting diseases related to cell disruption such as cancer. The effects of intermittent fasting such as fat loss and cell renewal manifest themselves in the medium and long run.
If you don't get a new nutrient to your body at the end of a five-six-hour digestion period, that is, if you apply intermittent fasting, the body begins to consume the stored extra fat as the available glycogen stores are empty. This helps you lose weight and repair your body. You can easily get rid of the excess weight and oedema mass in your body by minimizing carbohydrate consumption and feeding your body with good fats and protein. You are free to consume tea or coffee in this diet. However, drinking large amounts of tea and coffee will cause dehydration. Therefore, a bottle of water with parsley, ginger, lemon and cucumber slices would be best to drink all day long, instead.
Paleo diet
Paleo diet, also known as the Stone Age diet, includes meat, seafood, eggs, nuts, fruits, vegetables and spices, while cereals, wheat, refined sugar, potatoes and salt are not included. Paleo diet, which takes its place among low-carbohydrate, high-protein diets, contributes significantly to losing weight as high calorie foods are avoided. The Paleo diet also has a 80/20 rule, which means, “if you follow 80 percent of the diet, you will get 99 percent of benefit”.
Gluten-free diet
Gluten intolerance found in wheat and wheat products and gluten-free nutrition resulting from the increase of gluten allergy, still continues.
Gluten is a kind of protein naturally found in cereals such as wheat, rice, barley and rye. Gluten-free diet, which requires avoiding flour and bakery products that are considered to be unhealthy carbohydrates, is applied by those who want to reduce the risk of getting some diseases in the future. Some experts say that if you don't have celiac disease or gluten sensitivity, gluten-free nutrition won’t have an extra benefit.
