The Must-Try (and Avoid) Diets of 2020, According to health experts
Several diets have been trending for a while now, but none of them have made it to the top diets. The criteria that most experts follow to decide an excellent diet includes short-term weight loss, long-term weight loss, effectiveness for cardiovascular disease prevention, effectiveness for preventing diabetes, ease of compliance, nutritional completeness and health risks.
To be honest, the top diets as of now are very restrictive, but to lose weight, it’s not essential to cut down things. Sometimes, you might need to add more nutritious food. However, irrespective of the diet you pick, it’s necessary for you to follow the below-mentioned advice to reap full benefits that persistent weight loss could provide.
The most important thing that you should do for the body is to drink water at regular intervals and stay hydrated. This can rule out several issues you are having with your diet. Believe us or not, hydration helps in keeping you full, expanding stomach, and maintains the overall satiety. The recommended amount of water per day is 6-8 cups. Observable changes will be there in your activeness if followed diligently.
Eliminate extra sugar
According to experts, daily consumption of sugar should not be more than 25 g and 35 g for women and men respectively. Still, all of us chomp at least more than 50 g each day. This might lead to many diseases in the short, as well as long run. To keep your sugar levels low, reduce the consumption of added sugar in your tea or coffee, avoid drinking soda, other soft drinks and desserts.
Eat more vegetables
The advantages of eating veggies are too many to list here. To name a few, vegetables are important sources of many nutrients, including potassium, dietary fibre, folate (folic acid), vitamin A, and vitamin C. They are naturally low in fat and calories, increase your intake of fibre and keep you full for a longer time. They also provide you the aids of natural antioxidants.
Start working out
You don’t need to work out with proper equipment in a gym. You can design your routine according to your convenience as the importance of any form of physical activity can’t be ignored. Just walk or run or simply use the staircase the whole day instead of lifts. You just need 30 minutes of heart propelling action every single day.
Don’t binge eat
According to the experts, the worst thing you can do to the body is binge eat and not eat mindfully. Whenever you feel like eating at odd hours, ask yourself if it’s actual hunger or some habit to eat you have developed over time. Don’t eat for the sake of eating, but when you are genuinely hungry. Trends like stress eating, binge eating, etc. have ruined people’s health in this modern world.
The Top Diets You Shouldn’t Miss in 2020
The Mediterranean Diet
The diet which has been in talks recently all over the place is this diet. The reason for this is its manifold advantages and wholesome nature. While eating according to this diet, you don’t have to worry about the intake of calories because the things that you will be eating will just be vegetables, fruits, legumes, and pulses. They contain most of the healthy food ranging from lean proteins to saturated fats.
The vegetables present in the diet provide benefits of antioxidants, minerals, and vitamins which eventually help in weight loss, a decrease in the risk of diseases and longevity overall. The advantages of this diet were proved to the world by a team at the Barcelona University where they demonstrated how successfully the diet improved cardiovascular health of vulnerable individuals. There have been many evidences that show that consumption of the Mediterranean diet is effective in prevention from various diseases and can improve one’s digestive health.
The diet actually is about consuming and relishing whole foods. To add to its benefits, it also helps in treating inflammation across your body.
Plant-Based Flexitarian Diet
Many people following the trend are converting themselves into vegans without proper information about the lifestyle and the difficulties. There is nothing to feel guilty about if you aren’t able to follow the lifestyle you desire or if you can’t go fully vegan.
The Flexitarian Diet is a style of eating that encourages mostly plant-based foods while allowing meat and other animal products in moderation. It’s more flexible than fully vegetarian or vegan diets.
This is why health advisers suggest going flexitarian as much as possible. You don’t need to follow diets with stringent regimes being a flexitarian. Instead, you can just set your schedule that is apt for your lifestyle and needs. Going plant-based doesn’t mean that you cannot enjoy meat and dairy anymore, your diet just needs to be 50% or more plant-based and you could still enjoy chicken.
The Volumetrics Diet
This diet also is one of the favourites of health experts. The motto is ‘Why eat less when you could eat more?’ It’s centred on the volume of your meals and stresses on finding new and fun means to eat more vegetables and fruits. It emphasizes eating low-energy-dense, high-nutrient-dense foods like fruits, vegetables, whole grains, and low-fat dairy. You also drink a lot of water without constantly thinking to drink more. This diet makes you feel full and satisfied even when you have had less which makes it beneficial for the dieters who can’t fight hunger pangs.
Why will we eat just a cookie when we can have something wholesome and delicious that will maximize our satiety? According to experts, it emphasizes a balanced diet of fruits, vegetables, and whole grains. This allows you to feel full on fewer calories, and to lose weight while eating satisfying portions of nutritious foods.
The Top Diets You Shouldn’t Try in 2020
The Ketogenic Diet
The ketogenic diet provides extravagant results on a controversial meal plan just like the Mediterranean diet which has been in the spotlight for being the fittest diets. The rationale behind creating such a diet comes from the objective or the aim which is to be achieved by consuming it. Hence, the keto diet was designed way back in the early 20th century for the treatment of paediatric epilepsy. By restricting almost all carbohydrates and all possible sources of protein, we can manipulate our body into ketosis. But the implications of doing so are much more and not limited to the cutting down of your waistline. As carbs play a crucial role in significant functions throughout your body, cutting down on them can leave unforeseen implications that we aren’t aware of. Instead of cutting down on them completely, what is advisable is to monitor your portions and having the right kind of carbs.
A critical factor in keto programs is the attentiveness that it has brought to the general public regarding the consequences of extra sugar. It is quite useful when you do cut down on candy and other like substances but regular sources of sugar are also essential for the body. Grains like farro and quinoa, apples, beans and much more are part of a healthy balanced diet.
Cutting down on carbs for the long run isn’t a viable case for most. A failed keto diet may leave long-lasting implications such as gaining more weight afterward because of the amplified reliance on fat. The consumption of meat butter bacon and all these sources of red meat will affect the cardiovascular system as a whole. The process of constantly dieting to put on the weight back-otherwise known as weight cycling impacts longevity in the young adults as well as leave severe damage to our psyche. This factor is often highlighted by critics who do state that the diet backfires once you do leave it, into making you gain weight.
What to learn from the other Fad Diets?
As fashion and trends influence most things in life, we see a particular pattern that persists in the dieting stream as well. Diets followed by celebrities which are more popularly known as fad diets also allure people with its results even though some may turn out to be quite harmful. Behind all the fab and glamour there are a lot of lessons which we have to examine which makes the following diets a lousy choice for a long term persistent weight loss.
For those who work out, skipping meals isn’t recommended, if you follow a 16:8 daily fasting plan or more taxing 5:2 weekly one. Since fasting for sixteen hours straight may make you have urges to overeat in the remaining 9, it is advisable to fast overnight and if you do follow an early morning workout procedure, following it up with breakfast will make you ready for the whole day.
This diet focuses on restricting complete food groups giving the calorie intake secondary preference. This main point makes it questionable for its efficiency. Countless methods can be observed in the diet but one point to take away will be the fact that proteins are fairly filling. Incorporating chicken, shrimp, fatty fish and sporadic consumption of steak could keep you running correctly.
Followed by the likes of Kelly Ripa, the major points of the diet are nutritionally right but factually not so much based on science. It promotes the habit of healthy eating which is leaned more towards veggies and which straightaway rejects processed food at the same time increasing the vitamin and mineral content. All this sounds towards a healthy lifestyle, but when researched upon, it has been found that this doesn’t hold up to what it says and actively changing the Ph. levels of the bodies with particular ingredients aren’t advisable.
The diet plans loved by the health experts mostly have the characteristics of moderation and inclusion of all food groups. The ones which restrict you from what and when to eat might be beneficial for the short-run but won’t sustain weight loss in the future. Whatever you find on the online platforms for instant weight loss, just try to find its name in any scientific permits from any source. If you haven’t heard of it, then it is probably for a good reason.