SIX POPULAR DIETS
1
Vegan It is a type of vegetarian diet that excludes meat, eggs, dairy products and all other animal-derived ingredients. Many vegans also do not eat foods that are processed using animal products.
Nutritional value: The vegan diet is rich in fibre, magnesium, potassium and antioxidants. Dairy products and meats contain saturated fats so being vegan actually reduces the amount of saturated fats one consumes. Advantages: Vegans tend to have lower cholesterol and blood pressure, which as a by-product means that they tend to have a lower risk of cardiovascular disease and type 2 diabetes.
Disadvantages: Vegans will find it hard to consume calcium, vitamin D and B12, iron and protein leading to other health issues like weak bones and muscles. All these vitamins can indeed be obtained from plants but require strict monitoring to prevent health issues.
2 Omnivore Can eat everything. Nutritional value:
Omnivores have the whole spectrum of foods available to them, giving them access to all the vitamins and minerals they need. Having access to meat gives them an added layer of variation to provide them with a full choice of nutrient sources ranging from omega 3 fatty acids to beef products high in calcium and everything in between.
Advantages: With care and moderation, an omnivore can easily get every vitamin and mineral their body needs.
Disadvantages: People tend to have diets that are extremely high in saturated fats leading them to being overweight, having high blood pressure and high cholesterol.
3 Paleo or ‘Primal’ Is aimed at keeping us healthy, strong and fit and avoid the chronic diseases of modernity. To do that, those following the Paleo diet eat like their ancestors. Paleo diet emphasises whole foods, lean proteins, vegetables, fruits and healthy fats.
Nutritional value: Incorporating these in your diet increases potassium levels, which are important to maintain healthy blood pressure and muscle function.
Advantages: The lean protein in the diet will contribute to a healthy body composition and a lowered insulin response to foods, which in turn improves blood sugar and blood pressure levels.
Disadvantages: Paleo comes with the lack of grains and dairy products and an emphasis on meat. Calcium and vitamin D intake can be particularly low on this eating plan, which can be harmful to bone health. The diet also tends to be very low in carbohydrates, which could contribute to suboptimal performance for athletes.
4 Raw food A raw food diet relies on uncooked fruits and vegetables, sprouted grains, unroasted nuts and seeds, seaweed, dried fruits, and beans
Nutritional value: Individuals on this diet cut out nearly all processed food, sugar and caffeine. Typically, it’s also a low-sodium diet. This diet is also considered high in fibre, meaning that they feel full for longer, which can help you make healthy eating decisions throughout the day.
Advantages: The diet lowers your odds of developing chronic diseases like diabetes, heart disease, and cancer.
Disadvantages: A lot of fibre in the diet can lead to some uncomfortable bloating and gas. When trying to eat a lot of raw foods, you may also overdo it on the healthy fats. But you need to be careful because while these foods may contribute to good health, it doesn’t mean they can be eaten all day. It’s also hard to get protein; though not impossible, it needs planning.
5 Gluten-free A diet based on foods made from whole grains (and grain-like plants) that do not contain harmful gluten. Nutritional value:
This diet is only appropriate for a certain group of people - who have a gluten sensitivity or celiac disease, a condition that causes a negative reaction to gluten and results in damage to the intestines
Advantages: Those who try the diet can lose a good amount of weight, being gluten-free, but it’s an expected reaction to having to cut out many food items from your plan.
Disadvantages: Restricting gluten can have harmful health effects on people who don’t suffer from celiac disease, as it means a person reduce their intake of whole grains that are known to have cardiovascular health benefits.
6 Ketogenic A Keto diet is an extremely strict one that follows specific guidelines — 25-35% grams of carbohydrates a day (this is about the equivalent of an apple). The rest of the day’s diet is of around 5% protein and 70-80% fat. Nutritional value:
While it was first used in clinical settings as part of treatment for epilepsy, the purpose of the Keto diet is to switch our bodies from using carbohydrates for fuel to using ketones instead. When the person’s diet is very low on carbohydrates, fat is broken down and ketones are formed by the liver and then burned for energy instead of glucose. Advantages: The Keto diet can help reduce insulin levels and inflammation, increase the consumption of healthy fats in the diet and can be a great way to detox from sugar. Disadvantages: It’s a hard diet to follow and maintain and leads to a reduction in the amount of fibre consumed. Healthy individuals who are curious about the diet should read about it and feel free to give it a go. However, it is not a sustainable way of life for fat loss.