Essentials Series: 4 Diet Plans For Weight Loss

Your diet plan for weight loss must include a well-balanced diet such as fruits, vegetables, whole grains, lean protein and low-fat dairy products.

Your sustainable weight loss program must always be tailor-made or personalised as per your specific dietary requirements.

But these broader approaches may be useful pointers to help you understand how a diet plan for weight loss work for you.

Mediterranean Diet

The mediterranean diet is mostly plant-based.

This diet can help you prevent stroke and heart disease, according to research studies.

This diet plan focuses on eating foods rich in

• Fibre 
• Healthy fats (polyunsaturated fats)
• Antioxidants. 

It lays emphasis on

• Fresh produce (fruits and vegetables not processed)
• Fish (sardines, tuna, mackerel, salmon etc.)
• Beans
• Nuts
• Seeds 
• Olive oil
• Red wine

DASH Diet

“Dietary Approaches to Stop Hypertension” (DASH) diet was developed to help prevent high blood pressure.

This diet is quite easy to follow, and uses most of the items available to you from shops.

It’s based on research showing that people who eat more fruits, vegetables, whole grains, low-fat dairy products and lean meats tend to have lower blood pressure than those who eat less of these foods.

DASH Diet is rich in

• Calcium, magnesium, potassium, protein and fiber

But low in

• Saturated fat
• Sodium

South Beach Diet

The South Beach Diet is an eating plan designed to help people lose weight quickly and safely.

It focuses on limiting carbohydrates and emphasising healthy fats and proteins.

It’s divided into 3 phases. phases 1 and 2 focus on your weight loss and the 3 phase on how to maintain your ideal weight.

First Phase concentrates on

• Seafood, beef, eggs, cheese, poultry and rich amount of protein
• Fats that include avocado and canola oil
• Carbohydrates containing low glycemic index that include tomatoes, broccoli, eggplant etc.

Second Phase concentrates on

• Plenty of fruits
• Brown rice
• Sweet potatoes, peas etc.
• Breads containing whole grains

Third Phase concentrates on

• Lifestyle changes and informed choices based on the progress and results of phase 1 and phase 2

Keto Diet

Keto diet involves a high fat intake (70% or more) with very low carbohydrate consumption (20 grams per day).

This diet is extremely difficult to follow.

This diet has been widely used as a treatment for epilepsy.

There are 4 types of this diet:

• Standard ketogenic diet (SKD): Diet low in carbs with moderate protein and high fat
• Cyclical ketogenic diet (CKD): Periods of high-carb diet in between the ketogenic diet cycles
• Targeted ketogenic diet (TKD): Additional carbs between periods of intense physical workout
• High-protein ketogenic diet (HPKD): Similar to standard keto diet but includes more protein

Side effects of this diet may include a drastic reduction in serum triglycerides that can lead to heart failure and autoimmune disease.

Bottomline

Your own genetic markers play a decisive role in determining lifestyle approaches to dietary plans, which help you lose the extra flab around your waist.

They will help you choose a dietary plan most suited to your body type. This will greatly aid your weight loss goals and lead to you sustainable weight loss.

Nutrigenomics being the cornerstone of our approach to sustainable weight loss, we can help you make well-informed health decisions.

And, help make you feel slimmer, lighter and freer!

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