6 Reasons Diet Plans are a thing of the past
Therefore, health education must be designed to address all health needs, including those of the individual, their extended families, and the community or neighborhood in which they live.
Comparing Diets: What are the Pros and Cons to Today’s Most Popular Diet Plans?
Markets for weight loss and diet plans are highly populated.
This is not surprising considering how many people in the UK are overweight or obese.
The Institute for Health Metrics and Evaluation (IHME), in a 2013 study, found that almost two-thirds of Britons had a BMI greater than 25.
Diet plans have been a major industry in this country since the 1980s. A new, improved diet plans appears every two to three years and takes the news by storm. Sometimes celebrities endorse it.
It can be hard for consumers to determine which diet plans is the best and most sustainable way to lose weight.
It is important to exercise caution when embarking on a weight loss program.
Each person is unique, not only in terms physical makeup and metabolism but also in terms attitude, willpower, and motivation.
We thought it would be helpful to compare ten popular diet plans and weigh the benefits and drawbacks of each.
- Atkins diet
- Paleo diet
- 5:2 diet
- WeightWatchers diet
- Rosemary Conley diet
- Cambridge diet
- SlimFast diet
- South Beach diet
- Dukan diet
- Slimming World diet
Dr Robert Atkins developed the Atkins diet plans in the 1960s. His 1972 book Dr Atkins’ Diet Revolution explains how he created it. This low-carbohydrate diet is one of the most debated and well-known in history.
What is it?
Followers of the Atkins plan will go through four phases.
The following rules must be followed during phase one (or the “induction” phase).
There is a daily limit of 20g of ‘net carbs’ per day; the sources are listed in the plan.
Red or white meats, fish, eggs, and cheese all provide protein.
Full-fat dairy products such as cream, butter, margarine, and margarine are allowed.
There are no carbs, such as bread, pasta, grains, bread, and starchy vegetables, including potatoes.
Nuts, seeds, legumes, or pulses are not allowed.
No caffeine or alcohol.
You must adhere to this phase for at least two weeks. You can then move onto phase 2 once you have reached the weight that is within one stone of your target.
The second phase is also known as the “balancing” phase. You can start to introduce more low-carb fruits and vegetables to your diet. From the second phase, your net carb intake will increase by five grams each day to 50 grams.
The third phase involves adding more carbohydrates to your daily diet plans, gradually increasing each day until you reach 80 grams. This is the’maintenance’ phase. It involves gradual daily increases until your daily net carb intake reaches 100 grams. This level of carb intake will cause your weight to stabilize.
The Atkins diet plans did not initially make any distinctions about which types of fats and protein were acceptable for consumption. Since then, the plan has been updated to emphasize the importance of making healthy choices and choosing healthy fats.
It is easy to understand the fundamental premise of the Atkins diet plans.
Meetings are open to all followers.
This is useful for people who are looking for quick results and a motivational boost.
Food shopping can become more costly if you eat more protein.
If you don’t eat enough protein in the first phases of your diet, your body will use muscle to obtain the energy it needs. This can lead to a slower metabolism, which may make weight loss more difficult.
Reduced intake of whole grains and dairy products will result in a decrease in calcium, potassium, and fiber levels. These might need to be obtained from supplements.
The body may produce ketones if it has less carbs. This can increase headaches and irritability. This acid can cause your breath to smell different.
This diet plans contradicts general advice that says red and processed meat should be eaten in moderation.
Studies comparing low-fat and low-carb diets have mixed results. One study showed that while lowering carb intake can help lower overall weight (including muscle fat), it is more effective to reduce fat intake.
For those who want to see quick results, however, Atkins may be a good choice.
The Paleolithic diet (also known as the caveman’s diet) is based upon the pre-agricultural concept of hunter-gatherer foods. It only includes items that could be ‘caught or naturally collected by paleolithic people.
What is it?
The dependence on natural foods leads to the exclusion of:
Meats from the processing industry
Wheat and dairy
The inclusion of:
Vegetables and fruits
Nuts and seeds
This results in a diet high in protein, low in carbs.
Processed foods are not included in this diet plans. However, it does mean that you get more nutritious fruits and vegetables.
A basic premise is one that is easy to follow and doesn’t require any calorie budgeting.
The 80/20 option (where you follow the rules 80 percent of time) allows for some flexibility.
This is a dependent on high levels meat consumption and is not suitable for vegetarians.
Reduce the intake of dairy and grains, which are crucial components of a balanced and varied diet.
This diet does not have hard evidence. There are no records that show what paleolithic men ate. More research is required to establish its benefits.
Paleo diet may cause vitamin deficiencies by omitting certain food groups.
A modified Paleo diet plans that does not exclude dairy or grain can have substantial nutritional value.
Paleolithic dieters who are trying to lose weight should make sure they get enough exercise.
The Fast Diet, also known as the 5:2, is a popular plan that was inspired by intermittent fasting. After being featured in the BBC documentary Horizon (2012), it gained considerable attention.
What is it?
A person following this diet plans can eat ‘normally’ for five days and fast for two days. However, it doesn’t mean that they should eat less. Women are restricted to 500 calories per day and men 600.
It could be:
Breakfast of two scrambled eggs and ham, 300 calories
Another meal, grilled fish and veggies later in the day, is also available. Again, it contains no more than 300 calories.
It is easier to eat for two days per week than seven.
This plan works well to reduce calorie intake and help you lose weight.
These rules are easy to follow.
Fasting days may cause headaches, irritability, and fatigue. This can affect performance at work and can also lead to dehydration or vitamin deficiencies.
It has been linked to problems sleeping at night.
This could lead to eating too much on non-fasting days.
Some versions of this plan may not be supported by scientific evidence.
There are many variations of this diet, but they all follow the same basic principle of having two days of very low calories per week. You should seek advice from a dietitian before you attempt it. Some variations can be harmful to your health.
This diet is not suitable for pregnant women or those with diabetes.
ProPoints is a well-known and popular diet plans in the UK. It is also considered to be one the “big three” (alongside Rosemary Conley, Slimming World and Slimming World). A points value is assigned to food items, which takes into account fiber, protein, carbohydrate, and fat. This diet promotes weight loss of approximately 2lbs per week.
What is it?
Respecting the points allowance is all that’s required. You can’t have any specific items if you keep the threshold below. To help others who are following the same plan, there will be weekly meetings and a weigh-in schedule.
You can eat almost any amount of fruits and vegetables that you want, thanks to the points system.
It encourages a steady and measured approach to weight loss.
You can accumulate ‘Safety Net points’ for special occasions so you can indulge occasionally without feeling guilty.
For new starters, the points system can be time-consuming and difficult. This could lead to discouragement.
Some people may view weekly meetings as something they cannot commit to, and thus become dismotivated.
WeightWatchers foods, which are promoted by the program, can be more expensive that value brands. These are not part of the program.
The points system provides education about calorie values and a support network. Although the gradual approach to weight loss might not be as appealing to people who desire quick results, it encourages those following the diet plans to maintain their goal weight.
Rosemary Conley diet
Rosemary Conley, the original creator of the Hip and Thigh Diet is a best-selling author. Her eponymous plan also includes a workout routine. Conley was first to devise a low-fat diet plan to manage her gallstones after she was diagnosed.
What is it?
Rosemary Conley’s recipes and diet plans generally consist of:
Low in fat (five percent and less)
You have a low glycemic (low-GI)
The diet does not allow oily fish or porridge oats, but they are permitted.
The online program includes videos on fitness, cooking, and other tools. This plan is designed to help users lose one stone (14 pounds) in just seven weeks.
Encourage gradual, controlled weight loss
This tool helps users to increase their awareness of the size of portions (through the use portion pots) and how they can apply it in everyday life.
To lose weight more effectively, incorporate exercise into your daily routine.
Low-fat foods are not always healthier. Some foods may have higher sugar levels than others.
It can be hard to portion when dining out.
One study has shown that success rates for this program at three- and 12-months have been comparable to WeightWatchers’. It also helps users to gain knowledge about healthy eating and ultimately gives them better chances of maintaining a healthy weight and lifestyle once they quit the program.
This diet, also known as The Cambridge Weight Plan is a Cambridge University doctor-created one.
This diet plans is very low in calories and focuses on weight loss by reducing calorie intake. It uses meal replacement products such as soups, porridges, and bars.
What is it?
It all depends on your goals. Programs can be as low as 415 calories per day or as high as 1,500 calories per day. Before you start the diet, you will consult with a Cambridge representative.
You can use these products to replace meals:
For gradual weight loss, combine regular meals with healthy eating habits.
You can also lose weight quickly by using them alone.
The plan consists of six steps. The weight you are trying to lose will determine where you begin.
The first stage is Sole Source. This means that three to four meals replacement products can be consumed each day. Sole Source Plus is a variation on this. It involves eating a meal that contains no more than 200 calories, in addition to three of the branded products.
This stage has a total daily calorie goal of 415 to 615. It should be completed for between 1-12 weeks.
The second stage includes three meal replacement products. It also includes a daily allowance for high-protein foods and selected vegetables. The total calories for the day are 810 (minimum one week).
Stage three includes two Cambridge items each day along with milk, breakfast, and salads for lunch or dinner. For two weeks, you should adhere to the 1000 calorie per day stage.
The fourth stage allows for a balanced, low-calorie lunch or dinner and two meal substitutes. This stage can be used for as long or as little as you like.
At the fifth stage, 1500 calories are allowed each day. This stage allows for three meals per day (breakfast, lunch, and dinner), as well as a snack, and one diet product. The rules can be followed as long as the individual feels comfortable.
Once they have reached their goal weight and are stable, the final stage is what the user will be able to adopt. This involves eating a balanced diet and only using one diet product per day, while still seeing a Cambridge specialist diet consultant.
This meal replacement plan is quick and effective in helping you lose weight quickly.
These diet products enable the user to obtain the vitamins and nutrients that they need.
The plan doesn’t require that users start from the beginning. Users can continue at a later stage, depending on the target.
Users may experience headaches and dizziness as a result of a low-calorie diet in the beginning.
Some users may find it harder to adhere to this rule.
There aren’t many options for meal replacements. This means that you have a limited selection of options if you don’t like what’s available.
People with a BMI greater than 30 may be attracted to the speed of results. They are likely to want to lose significant weight for their health.
However, people who lose weight quickly may have difficulty maintaining their weight loss after the program is finished.
The NHS recommends that you avoid a low-calorie diet (1,001 calories) for longer than 12 weeks. Although some may be put off by the fact that a consultant is required, such a low-calorie diet is still a medical necessity.
Slim Fast diet
Another program that focuses on meal replacement products is the Slim Fast plan. It’s designed for people with a BMI greater than 25 and was created by a doctor in California in 1977.
What is it?
Although the product range has evolved over time, the 3-2-1 program has simplified it. It consists of:
3 snacks per day. These snacks can include SlimFast noodles and other snack items
2 SlimFast bars, meals, shakes and shakes
One balanced meal that contains no more than 600 calories (800 calories for men).
This weight loss rate is approximately 1-2 lbs per day and is maintained every day until reaching the target weight. The plan suggests that you have:
One meal replacement shake per Day
Two snacks that are low in fat
Two sensible meals.
It is simple to follow and understand. To help users choose healthy meals, they can download menus.
There are no restrictions on certain foods, but it is recommended that the user eat lean meats as well as fruits and vegetables.
It offers a controlled and steady rate of weight loss.
Relying on meal replacement products does not necessarily mean that the user will be able to adopt healthy cooking and diet habits. The user might be more likely to regain the weight they have lost if they stop following the diet plans.
Contrary to other diet plans that don’t limit the amount of fruits and vegetables you can eat, this diet plans may require more planning in order to get your 5-a-day.
Although the range of meal substitutes is extensive, users who find them less enjoyable might not be encouraged to continue with the plan.
SlimFast allows you to lose weight more slowly and sustainably than with the Cambridge Diet.
However, those who follow this diet plans should still make good use of all the resources that are available to them to learn about healthy eating and how to cook.
South Beach diet
Marie Almon, a dietitian specialist, and Dr Arthur Agatston (a preventive cardioologist) created this plan. This plan was originally designed to aid patients with heart disease and is now a low-fat alternative to Atkins.
What is it?
The plan can be divided into three phases:
Phase one will consist of eating lean meats and fish, as well as vegetables with low glycemicindex and non-saturated oils. This phase lasts two weeks and is recommended for anyone looking to lose 10 lbs or more. This phase can lead to rapid weight loss (up to 13 lbs).
Phase 2 involves gradually introducing low-GI carbohydrate foods such as vegetables and whole grain back into the user’s diet. This step will see weight loss slowing down, but the regimen will be continued until the user reaches their target weight.
The maintenance phase is Phase 3. The user is now able to create a healthy eating routine that focuses on moderation and healthy choices.
The second and third phases educate the user about making sustainable decisions.
These are good places to start if you don’t need more than 10 pounds to lose weight and to encourage consistency in your diet.
During the second phase, no essential food groups will be restricted.
Phase 1 involves a dramatic reduction in calories, which can cause fatigue, headaches, and even irritability.
This could make it more difficult to stick with the plan for the first two weeks.
Although losing 13 pounds in the first phase is a significant challenge, it becomes easier to manage the plan as you move on to phase 2. Phase two might be a good starting point for those who don’t want to see drastic or rapid results.
This plan was created by Pierre Dukan, a French doctor. It focuses on high-protein and low carbs. This plan is designed to make the body burn more fat than it has carbohydrates. Weight loss should be rapid and gradual.
What is it?
There are four phases
The first phase, also known as the “attack” phase, lasts from 1-10 days. It involves eating lean protein (from an approved listing). The user must also consume a tablespoon and half of oat bran daily and six glasses of water. You are not allowed to eat vegetables or any other carbs.
Next comes the ‘cruise phase. This phase can last up to a few months and allows non-starchy vegetables to be reintroduced along with an additional half teaspoon of oat Bran.
Consolidation is the third phase. This phase is repeated for five days for each lb weight loss. Vegetables and hard cheese are permitted each day. You can also eat two slices of whole grain bread each day. The user may also have a “celebration” meal, where any food is permitted, on one or two occasions during this phase.
The last phase is called “Stabilization”. The plan allows the user to eat whatever they like for six days per week. The user must adhere to the first phase’s restrictions and eat lean protein every day for the rest of the week. They should eat three tablespoons of oat flour every day and walk for twenty minutes each day.
Many people find the rapid weight loss that occurs at the beginning of the program to be very motivating.
It is easy to understand and users can easily refer to the approved food list without checking calorie counts.
The amount of approved food that a user can eat during an attack phase is unlimited, provided they adhere to the rules.
It can be difficult to sustain the attack phase.
Lack of carbohydrates can cause dizziness and tiredness. A deficiency in fibre could also lead to constipation.
This diet may not be suitable for people with certain conditions, such as heart disease or kidney disease. People with other health conditions, such as diabetes, will need to consult their doctor before they start this diet plans. Their medication administration may also need to be modified.
This diet’s first phase is probably the most difficult. Those with special dietary needs should not take it lightly.
Further research is required to determine if diets like this are sustainable and long-lasting.
Slimming World diet
This diet plans is about food optimization. This involves replacing high-fat foods with low-fat ones that will still satisfy the appetite and give you a satisfying feeling of fullness. This is done to help users lose weight at a rate between one and two pounds per week.
What is it?
This plan includes three major categories of food:
You can get free food. You can choose from a variety of foods that you want to eat. The list includes fruits and vegetables, pasta and rice, as well as lean meats, eggs, and fish.
Healthy extras. They are permitted in small amounts to maintain a healthy balance. These foods include bread, cereals, dairy, such as milk and cheese.
Syns. Syns are less healthy and higher in calories, such as sauces and chocolate. This diet plans gives you a daily allowance for syns.
You can follow the programme online. However, local support groups throughout the country are available and offer weekly meetings.
There are no restrictions on what you can eat, so the diet plans can be varied.
Encourage gradual, sustainable weight loss.
Weekly meetings offer motivational support that may help you stay on track.
It doesn’t necessarily give users more information about calories and portion sizes.
This could result in users being less likely to reach their weight goal after they have left the program.
Slimming World, an established program, has similar success rates to WeightWatchers or Rosemary Conley’s plans (see above).
Participants will need to be able to translate the concepts of “Free food” and “Syns” into more knowledge about nutrition and calories.
Ayurveda Series for Millennials – A Series
We will be exploring a series articles on helpful Ayurveda tips and tricks for millennials starting this month.
The younger generation is challenging many of the basic ideas and concepts that have been a part of established societies. This is something I have learned as a millennial, having a family background and a professional education in Ayurveda. As a society, we are starting to recognize that the way we live our lives must change.
Growing up, I was raised in a conservative, traditional Indian household. This is why I have always questioned many things. It was much more open-ended conversation at school and among family friends. There was always one common factor: emotion. There are many underlying emotions shared by all generations. These emotions are lost to us and we have become divisive due to our inability communicate effectively.
Ayurveda, an ancient science of life, is a centuries-old tradition. Ayu is “life”, and Veda is “study,” which literally means the “study on life.” I believe strongly in holistic medicine. Healing doesn’t have to be about physical ailments. It should include a multi-modality approach, which includes diet, yoga and meditation, effective stress management, mindfulness, and mindful eating. Be mindful of what you eat. Ayurveda defines “diet” as nourishment. This includes not only the food you eat but also what someone else says, what you read and what you watch on TV.
Talking to my colleagues and peers today makes it clear that many of them are experiencing emotional turmoil. The millennial generation was raised on technology. Our technology is an integral part of our lives! Our generation is also one of few that will be affected by an unprecedented pandemic, which will have a profound impact on how we view life. It is therefore crucial to talk about the unique challenges facing our generation.
Series on Ayurveda and Millennials
This series, Ayurveda For Millennials, will focus on common goals and share Vedic tools to help you unlock happiness and health. It also discusses ways to better manage the uncertainty that comes with this turbulent time. These are the topics I will cover:
Work-Life balance: Find out what makes you happy, and how you can create a life that supports your health and happiness while also advancing your career. Many millennials question authority figures and demand fair and equitable treatment for everyone. While we have many of the same desires and needs as our predecessors, we are still struggling to find the right way to get them. This series will teach you how to balance work and life and give you a set rules to follow to attain holistic health and happiness by following the ayurvedic diet plan.
We are weighing the pros and cons of pursuing a career over education. While we would love to continue our education and get a better job, the financial burden of student loan repayments is too high. This series will examine the relationship between education and career, as well as how the economy impacts on your life and how you can get rid of the excess.
Access vs. Ownership Ownership vs. Access: Many millennials desire to feel secure, grounded, and settled. However, this comes with the fear of impermanence. We want freedom to travel, explore, and choose. This could mean anything, from owning a house to being in a monogamous marriage. This series will discuss some common goals that millennials have, and how you can achieve them without compromising your health or well-being.
The Vedas – a look at them
Because I believe the Vedas are the best template to answer many of the life-altering queries that are being asked today, my passion for holistic health and alignment with your body and mind is immense. The Vedas, an ancient collection of texts, were created by Rishis and sages through intense meditation. These texts were passed down from one generation to the next through word of mouth, in a unique teacher-to-student model. Your education was personalized by your teacher or guru depending on what you were doing. The scholars had to think critically, while priests needed to recite a lot.
The Vedas were considered “Swatahpramana”, or self-study. These texts contained many stories, wisdom, philosophy, and hymns that were made readily available to students at the right time. Like most people who have read the same book twice before, our perceptions change with time and we can pick up certain details and subtleties more easily the second time.
It is nearly impossible to make the right decision when there are so many options and factors available. Three things are the basis of all this:
Svastha: An anchored or grounded self
Sva is the word for “self”, and Stha means “anchored or ground.” When you are Svastha you are connected and anchored to your true self. As a fundamental person, you are tuned into your absolute nature as a fundamental being. You are free from fear and ego.
Dharma: Doing the things you were meant for
Dharma simply means doing what you are meant to do or fulfilling your purpose on this planet. Although this may seem daunting, once you understand the “Hedgehog” concept, everything becomes easy!
Moksha: Dispassionate attachment
Moksha is commonly known as liberation, in yogic circles. However, I like the definition “dispassionate attach” because it is when you are disconnected from your senses and they no longer take you on wild rides.
These are the three pillars of ayurvedic diet plans. They will be covered in this series. These concepts will help you understand how to tap into Vedic principles to live a happier and healthier lifestyle. These three points will make a huge difference in your daily life. You’ll notice significant changes in how you live, from the way you present to healing emotional trauma to improving your physical health.
You might be unfamiliar with some concepts. However, over the next few months you will learn the most important Vedic tips to help you navigate difficult times and transform your life. It is about aligning your mind with something that brings you peace and meaning. These concepts can be applied to your daily life or Dinacharya.
You will see a change in your outlook on life. You will be able to create a toolkit that will significantly improve your emotional and physical health.