The 5:2 diet is one of the most popular weight loss methods at the moment and is considered a more flexible and easier alternative to other diets. The 5:2 diet plan combines elements of intermittent fasting and calorie intake control to create a non-restrictive method to manage weight and improve the quality of life.
The SlimFast diet is a commercial calorie limiting eating plan which first appeared in the late 1970s. The diet was at first a shake only plan but later incorporated SlimFast bars. The current version was modified in the late 2000s and uses the 3-2-1 format standing for three SlimFast snacks two SlimFast meal replacements and a well-portioned dinner.
The Raw Food diet has been in existence for centuries and a 19th-century doctor by the name Maximilian Bircher-Benner is credited as its pioneer. The diet is based on a number of questionable and debunked theories including that cooking destroys natural enzymes found in food and lowers nutrient content while destroying the food’s “life force” which are at odds with conventional science.
The HMR diet is the creation of Lawrence Stifler, a behavioral psychologist who promoted the idea of meal replacements as a weight control method and boost for overall health. HMR stands for Human Management Resource and is a system where healthier alternatives are added to the diet in phases to achieve its goals. It is considered one of the most effective weight loss plans and physical activity is included as a key part of the program.
The Vegetarian diet continues to steadily grow in popularity especially in an increasingly environmental and animal rights conscious world. It is estimated that around 20% of the world’s population is currently vegetarian with reasons for selectin the lifestyle ranging from religion, environmental concerns about the meat industry and overfishing, animal rights to personal choice.
The Vegan diet is the eating pattern under veganism, a movement discouraging the harm and exploitation of animals through a lifestyle devoid of any animal products. The Vegan diet plan has been growing exponentially in recent times as more people adopt the plant-based alternative for ethical, environmental or personal reasons.
The Vegan diet plan eliminates any meat, fish and poultry and goes any further by eliminating any products from these sources. The good news for vegans is that its growth has seen the increase in products available to fill the gap. Studies show the diet is a good way to manage and prevent chronic and degenerative diseases from diabetes, Alzheimer’s, hypertension to cancer. There are numerous publications and a helpful online presence offering information and support to vegans.
The Process Of The Vegan Diet Plan
The common thread in the various variations of any Vegan menu is avoiding animal meat and related products including gelatine, whey and lard. A popular variation of the diet includes the whole-food diet consists of fruits and vegetables, whole grains, legumes, nuts and seeds. Raw-food Vegan menu depends on foods which can be eaten raw such as fruits, vegetable, nuts and seeds and meals cooked at low temperatures.
The starch solution is a high carb, low oil variation with foods like corn, rice and potatoes staple. The junk-food vegan depends on the meat and animal products alternatives and desserts. Exercise is not an integral of the vegan lifestyle but light to moderate physical activity is advised.
- It is low in calories for better weight control.
- Studies show it helps to reduce risk and fight chronic disease.
- There are plenty of resources and support available.
- It can seem restrictive to some people.
- It increases chances of nutrient deficiencies.
- It may be expensive as ingredients are costlier.
Who Should Do It
Individuals worried about the ethical and environmental effects of the meat industry and fishing can adopt the Vegan diet as a way to join the movement and play their part in positive change. With its many benefits, the lifestyle can be taken up by anyone looking to trim their waistline while keeping chronic disease at bay.
Meal Plan ideas
- Breakfast: Overnight oats made with fruit, fortified plant milk, chia seeds and nuts.
- Lunch: Seitan sauerkraut sandwich.
- Dinner: Pasta with a lentil Bolognese sauce and a side salad.
- Breakfast: Mango and spinach smoothie made with fortified plant milk and a banana-flaxseed-walnut muffin.
- Lunch: Baked tofu sandwich with a side of tomato salad.
- Dinner: Vegan chili on a bed of amaranth.
- Breakfast: Spinach and scrambled tofu wrap and a glass of fortified plant milk.
- Lunch: Spiced red lentil, tomato and kale soup with whole-grain toast and hummus.
- Dinner: Veggie sushi rolls, miso soup, edamame and wakame salad.
The Weight Watchers diet is a favorite weight loss and weight management system which has loyal followers across the globe. Jean Nidetch is credited with starting the idea as a support group with some of her friends in the 1960s. From these humble origins, the Weight Watchers diet plan is now an organization helping millions of members to lose weight and lead healthier lifestyles
The Supercharged Hormone diet suggests regulating hormones through food choices is possible and can help in weight control and improve overall health indicators. It is based on the book The Hormone Diet by naturopathic doctor Natasha Turner who outlines a six-week process in the publication and is based on habits that can affect the hormonal function and include eating, stress management, sleeping and exercising.
The Spark Solution diet is promoted by SparkPeople, an organization aiming to promote health in society through behavioral changes. The Spark solution diet plan is based on the premise that it takes around two weeks for habits to be accepted and uses this concept to create a two-week detailed program structured to limit caloric intake while ingraining an exercise culture in participants.
The South Beach diet was pioneered by cardiologist Dr. Arthur Agatston in the early 2000s. Dr. Agatston wanted to achieve a weight-loss method that was safe for heart disease patients and diabetics and has published books outlining his ideas including The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss. The diet categories carbohydrates into the good and bad and is heavy on lean proteins and non-starchy vegetables and fruits.