Not taking a balanced diet or managing your weight can lead to a number of health issues and can also force you to lead a compromised life. Weight management is now more important than ever before because of the work-from-home routines.
Working from behind a screen can put one out of shape but thankfully even small adjustments to your diet plan can help manage your weight efficiently and will help improve the overall quality of life.
Let’s discuss the top diet plans in use that are safe to use and are backed by scientific facts.
Top 7 Weight Management Plans
1. Keto Diet
The ketogenic diet or Keto diet for short has very low carbs and focuses more on fats. By reducing the carbohydrate intake and increasing the fat intake the body is forced into a metabolic state that is usually termed ketosis.
The reliance on fats for energy forces the body to convert fats into ketones so that they can be used to power different metabolic processes in the body. This way the blood sugar levels also stay in check.
There are a number of variations of this diet. Some use more fats than the others while some other variations also toy with protein intake as most low carb diets have more proteins than fats.
There are some scientific benefits of taking the Keto as well as it is proven to be efficient against belly fat, can help control blood pressure, and can also help keep insulin levels in check.
The low-carb diets do come with a downside though, as the body still has to maintain some fat, the levels of LDL (bad) cholesterol may rise and can lead to ketoacidosis, a dangerous condition.
2. Intermittent Fasting
Intermittent fasting is the trending weight management technique that restricts your food intake during the ‘fasting’ period which results in low-calorie intake overall. There are many variations to intermittent fasting.
One variation, called the 16/8 method, restricts the calorie intake to 8 hours per day, while the 5:2 method allows the user to take 500 calories only twice a week.
This technique is not just efficient at managing weight but can also have anti-aging effects, and can help regulate brain activity.
3. Paleo Diet
The early man was not obese and that’s what the Paleo diet wants to highlight by switching to the same legumes, dairy, or grain-free diet that people consumed in the olden times.
The paleo diet revolves around fruits, nuts, vegetables, and meat that were found naturally in nature and avoids the intake of any processed foods, grains, excessive or active sugar intake, and even dairy.
Like Keto, Paleo also has variations where some people have modified the diet to include dairy products.
Paleo is backed by research to decrease the number of stored fats, making it an excellent weight management tool as the high protein content does not compromise on the wear and tear of muscles.
Paleo diet is healthy but the lack of certain food categories might increase the dependency on external supplemental nutrients.