Diet

promise
Goal
desire
 Diet
- according to google

- the kinds of food that a person, animal, or

community habitually eats

- a special course of food to which one restricts

oneself, either to lose weight or for medical
reasons.
 9 Types of Diets
How They Work and Pros & Cons?

Now, there’s a seemingly endless

number of ways one can
eat to lose weight, gain muscle,
boost focus, and feel healthier in
general. And a lot of people are
following different diets.
 Reminders
Studies have also shown that the quality
of food is just as if not more important
than the number of
macronutrients (protein, carbohydrates,
and fats) you take in. In other words: if
you’re following a low-carb diet, you
need to make sure you’re eating quality
fats and protein, too.
 Reminders
Diet culture feels more ubiquitous than
ever before. where most folks would
grab a hard roll, slather on some butter,
and get on with their lives.
Now, there’s a seemingly endless
number of ways one can
eat to lose weight, gain muscle,
boost focus, and feel healthier in
general. And a lot of people are
following different diets.
 Reminders
Lastly, some diets may lack vital
micronutrients (vitamins and minerals)
necessary for everyday life — vegetarians,
for example, are more likely to develop an
iron deficiency than their meat-eating
counterparts. Iron deficiencies can lead to
anemia, the symptoms of which include
fatigue, chest pain, and even pale skin. Of
course, you should always consult a doctor,
but eating a wider variety of food or
taking a supplement may help with any
deficiencies.
 Intermittent Fasting
Unless this is your first time on a fitness
program, you’re probably already
familiar with
intermittent fasting (sometimes called IF)
.

For the uninitiated, this isn’t so much a

diet as an eating strategy where you
consume all of your calories in a set time
period and then fast for the rest of the
day.
 Intermittent Fasting
The concept is that you’ll be eating fewer calories
since you’re squeezing them into a narrower
timeframe, as opposed to consuming them
throughout the day.
During the fasting period, you’re allowed zero-
calorie beverages such as black coffee, herbal teas,
and sparkling and flat water.
BENEFITS
Several studies have found that IF not only results
in weight loss but can help improve insulin
resistance, reduce oxidative stress on your cells,
stabilize blood sugar levels, and reduce the risk of
strokes.
 Intermittent Fasting
The concept is that you’ll be eating fewer calories
since you’re squeezing them into a narrower
timeframe, as opposed to consuming them
throughout the day.
During the fasting period, you’re allowed zero-
calorie beverages such as black coffee, herbal teas,
and sparkling and flat water.
BENEFITS
Several studies have found that IF not only results
in weight loss but can help improve insulin
resistance, reduce oxidative stress on your cells,
stabilize blood sugar levels, and reduce the risk of
strokes.
 Mediterranean Diet
The diet is rich in heart-healthy foods such as
vegetables, fish, fruit, grains, olive oil, and
nuts. Consumption of red meat is kept to a
minimum, and dairy intake is moderate and
consists of high-quality sources such as yogurt
and cheeses.
Experts, however, also point out that people in
the Mediterranean have better lifestyle habits
than Americans. Typically, these people are less
sedentary, drink and smoke less, and have
better sleeping habits.
Mediterranean Diet
 Mediterranean Diet

BENEFITS
A study published in the American Journal of
Clinical Nutrition found that not only did the
Mediterranean Diet lead to weight loss, but it
was also the easiest for people to adhere to when
compared to intermittent fasting and the paleo
diet. When adhered to, the diet has also been
found to reverse symptoms of diabetes and
cardiovascular diseases.
 The Ketogenic Diet
The Ketogenic diet has arguably been one of
the most discussed and debated diet. Even if
you’re not a follower, you’ve no doubt seen
specially designed keto snacks on store shelves
for its devotees.
Keto, as it’s called for short, is a diet that
prioritizes fat (65-75 percent of your daily
calories), with moderate protein consumption (20-
30 percent) and very few carbs (only about five
percent, though some versions prohibit carbs
altogether). Which means you’ll be eating a lot of
avocados, eggs, and bunless cheeseburgers.
 The Ketogenic Diet
It may also help folks to burn more fat
while retaining muscle. The promise of
a ripped middle mainly caused six-pack
aficionados to perk up and the diet to
spread like wildfire. From there came
communities like Ketogains, where some
members can be found swearing up and
down, but eliminating carbs increases
performance and aesthetics to
unprecedented levels.
 The Ketogenic Diet
BENEFITS
• Keto won’t hurt strength athletes who only
pump out one to three reps per set, and have
long rest periods in between.
• Keto is disadvantageous to endurance athletes
because the body relies on glucose from
carbohydrates for any prolonged activity.
• Combining intermittent fasting and the keto
diet might help people utilize both energy
stores (glucose and ketones) efficiently,
though no studies prove its efficiency.
 If It Fits Your Macros (IIFYM)

• Most people fall off their diets because it’s too

regimented — you have to eat the same thing
day after day. Eating chicken, rice, and
broccoli on repeat until your next cheat meal
is miserable for most folks. A more flexible
dieting approach that lets you eat whatever
you want as long as you hit your pre-
determined protein, carb, and fat targets.
 If It Fits Your Macros (IIFYM)
• First, you must determine how much of each
macronutrient you need to eat per day to
accomplish your goals, whether to lose weight
or gain weight. How much of each macro a
person needs will change based on that
specific person and their goals. Here’s a good
starting point: the acceptable macronutrient
range says you should get 45-65 percent of
your daily calories from carbs, 20-35 percent
from fat, and 10-35 percent from protein. We
also have a macro calculator that you can
consult as a starting point. Really, though, your
best bet is to speak with a registered dietitian.
 If It Fits Your Macros (IIFYM)
• IIFYM is often touted as an anti-diet,
but it is absolutely a diet. Your macros
will only allow for so many treats. Most
of the time, you’ll be eating the typical
healthy foods, so your macros remain
balanced and you stay full.
 Veganism

Veganism is one of the fastest-growing movements in the

United States. Six percent of Americans identified as vegans
in 2017, up from just one percent in 2014. And the alternative
meat industry which includes products such as Beyond
Burgers

While mainstream media considers it a diet, wherein

followers avoid animal-based products, some consider it a
lifestyle (many vegans avoid wearing any leather or animal
hide). A few years ago, vegans would only eat beans,
legumes, grains, egg-free pasta, fruits, and vegetables. But
advances in technology have allowed the alternative meat
industry have provided vegans access to a wider variety of
products.
 Veganism
Various studies point to veganism’s benefits. One
study that followed 250,000 people and their
eating habits found that vegans had a 25 percent
lower risk of heart disease and an eight percent
lower risk of cancer than those who ate animal
products.

Vegans, though, are at a higher risk of being

deficient in vitamins and minerals such as iron,
zinc, vitamin D, calcium, and omega-3 fatty acids
, all of which are vital to everyday health.
 Carnivore Diet

What if your mother’s advice to eat

your vegetables was a lie? That’s the
essence of the carnivore diet, the
antithesis of veganism. Carnivore
devotees only eat animal-based
products — meat, cheese, milk, animal-
based fats, and eggs (though some
variations only allow meat, no eggs,
and dairy). There are no grains, no
vegetables, and no fruits. No, that’s not
a joke.
 Carnivore Diet
Also known as the Zero Carb Diet, it’s basically a
variation of the keto diet since it’s fat and protein is
prioritized over carbs. This diet approach flies in the
face of scientific research that proves that limiting
your meat intake can extend your life and improve
cardiovascular health. Still, its followers are have
claimed it can fight inflammation and prevent nutrient
deficiencies. There is proof that it can lead to weight
loss, especially since protein increases the body’s
thermic effect of feeding —the energy it takes to
digest food.
The scientific consensus, though, is that this diet may
lead to an increased risk of heart disease, cancer, and
overall risk of death because there are no fruits or
vegetables in it.
 Paleo Diet
The Paleo diet, sometimes called “The Caveman
Diet,” could be considered a cousin of the carnivore
diet. In addition to meat, you’re also eating fish,
vegetables, fruit, nuts, and seeds. You need to avoid
any grains, dairy, processed foods, beans, legumes,
and sugars while adhering to this diet.
Studies have shown that it’s effective in helping
people lose weight, drop their blood pressure, and
improve other blood markers. Many researchers,
though, point out there’s not enough evidence of
the diet’s effects on health and that more research
needs to be done. Others also warn against the
diet’s exclusion of whole grains, which has been
shown to ward off heart disease and diabetes
 Dessert with Breakfast Diet

You probably start each morning with a

plate of eggs and some oatmeal, but how would
you feel about finishing that with a cookie or a
slice of cake? Well, you can. The Dessert with
Breakfast Diet is exactly what it sounds like — a
sugary treat first thing in the morning. It sounds
too good to be true, but there’s evidence it works.
 Dessert with Breakfast Diet
Of course, you need to know yourself before trying this
diet. Some studies have shown that sugar may be
addictive, and some people can be triggered to eat more
tasty food after having a little. Remember the Lay’s
slogan, “Betcha can’t eat just one?” They weren’t just
being cute. Another study had participants bid on snack
foods such as Cheetos, Snickers, and Coca-Cola. After
tasting the treats, their second bids rose by an average of
38%. Processed junk food is chemically engineered to
taste great, so approach this diet with some caution if
you’re prone to indulging in common junk foods
 Sirtfood Diet
Thanks to endorsements from Adele and British
royal Pippa Middleton, the Sirtfood Diet has
grown in popularity in recent years. Created by
nutritionists Aidan Goggins and Glen Matten, the
diet focuses on foods high in sirtuins, a group of
proteins found in the body that regulate
metabolism.
Foods high in sirts include red wine, dark
chocolate, walnuts, Medjool dates, walnuts,
arugula, coffee, capers, and extra-virgin olive oil.
 Sirtfood Diet
Following the Sirtfood Diet isn’t as simple as
just eating those foods. Goggins and Matten
prescribe a two-phase approach.
* In the first, you can only drink three sirtfood
green juices and eat one full meal rich in
sirtfoods, which amounts to 1,000 calories for
three days.
* On days four to seven, your caloric intake goes
up to 1,500. Then, in Phase two, you eat three
sirtfood-rich meals per day and a green juice for
two weeks. After that, you can either repeat that
process or stick to a diet rich in sirts while
continuing to drink at least one juice per day.