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Most Popular Diets With Their Advantages And Disadvantages

Know your diet: A smart way to lose weight

With an extremely busy lifestyle, getting enough time to follow a healthy diet has become increasingly difficult. More and more people are surviving on unhealthy, junk food and hence, the percentage of obese people is steadily increasing.
While people are looking for a healthier and simpler alternative, different types of diets have come up in recent days. These diet forms have their own modules and foods to avoid and are of types mainly for weight loss, or overall healthy eating. Few diets focus on reducing carbohydrate intake while a few are there to maintain a balance between all forms of nutrients. But these popular diet regimes are not always good for the body. 
most popular diet plans,diet plans with advantage and disadvantages

Some popular diets and their effect on the body has been mentioned below:

Atkins Diet: It is a low-carbohydrate diet and is usually followed for weight loss purposes. While you can munch on as much fat and proteins you want, Atkins Diet restricts the intake of carbohydrates. The goal is to push the cells into ketosis where there is a breakdown of fat reserves to generate energy.

Advantages:
i) Intake of Meat: While rice, barley etc. isn't permitted, one can always have meat in all forms. This also includes seafood. So there is no major lifestyle change.
ii) Positive weight loss: This diet doesn't need you to count your calories, hence a stress-free way to lose weight. It has also been seen that there is a rapid loss of weight, especially in the induction phase.
Disadvantages:
i) A decrease in energy: Sudden decrease in the carbohydrate uptake can cause fatigue.
ii) Digestive problems: Following this diet can cause constipation and dehydration. 
iii) Weight regain: Once the diet is over, there is a possibility that one might regain the weight as the carbohydrate intake increases.

Ketogenic Diet: Another zero carbohydrate diet, this relies on ketosis as well, which is the breakdown of fat instead of carbohydrate for bodily functions. This is more effective than Atkins diet and has various health benefits.

Advantages:
i) Reduced appetite and fat storage
ii) Low risk of cancer and neurological disorders
iii) Reduced insulin level
iv) Increase in the amount of calorie being burnt
Disadvantages:
i) Adaptation period can be difficult causing nausea, headache, brain fog, poor sleep etc., 
ii) Due to the reduction in water weight, muscle cramps are fairly common.
iii) Increased heart rate due to a decrease in the salt content of the body.

Weight Watcher’s Diet: Weight watchers diet revolves around healthy eating (including your favorites), regular exercise and supportive people around you. This is considered as the most successful and popular form of weight loss.

Advantages:
i) No Restrictions: One can eat whatever they want, including the healthy ones. There are points given to each food choice made and the overall impact depends on how smart your food choices are.
ii) Steady weight loss and exercise regimes: There is a steady weight loss observed, which reduces the chances of weight regain. There is also exercise to be done, which supports the weight loss process.
Disadvantages:
i) Expensive: The clubs that offer weight watchers diet memberships are usually very expensive as the process involves meetings and group discussions along with exercise.
ii) Freedom to eat: This might be a bad thing, especially on a diet. A correct measure of the portion should be made.

Mediterranean Diet: A heart diet that includes food from the Mediterranean region. The diet is nothing more than a feast and included every kind of delicacy you can imagine. But the eating schedule has to be planned within a set of pre-defined guidelines.

Advantages:
i) High in unsaturated fat: This is nothing but the good fat that is essential for growth and metabolism. Mediterranean fat prevents the uptake of saturated fat that can lead to an increase in cholesterol.
ii) Easy to stick to, and good for the heart.
Disadvantages:
i) Calcium imbalance: The Mediterranean diet doesn’t include dairy products, hence calcium intake must be kept in check.
ii) Need cooking skills: The diet depends on advanced cooking skills and use of various techniques. 
iii) Wine: It is a part of the diet but one shouldn’t go overboard with the wine.

The Zone Diet: A diet that emphasizes on protein intake at every meal and fewer carbs, zone diet also claims to boost your metabolism. Zone diet focused on a balanced meal, which will lower insulin levels, thus aiding in weight loss.

Advantages:
i) Variation: The zone diet doesn't force you to make a serious lifestyle change, but helps you eat all the nutrients in a defined quantity.
ii) Number of meals: Zone diet allows you about five to six meals a day, hence not starving yourself.
iii) Sugar Control: This will reduce blood sugar and in turn, reduce cravings.
Disadvantages:
i) Restriction in Vitamin C, fiber, Folic acid etc. can cause metabolic problems.
ii) The risk to kidney due to the high protein diet
iii) High fat intake can lead to the hiked cholesterol levels and heart conditions.

DASH diet: Dietary Approaches to Stop Hypertension, or DASH, is one of the most voted diet regime and includes cooking healthier alternatives to popular food. The diet focuses on eating grains, proteins, along with a lot of fruits and vegetables.

Advantages:
i) Cost effective: You can learn about this diet online, free-of-cost and can implement it easily and long term.
ii) Choose your own calorie intake: Once can choose different programs within the diet depending on the kind of weight loss needed.
Disadvantages:
i) Not designed for weight loss
ii) Requires cooking skills.

TLC diet: Therapeutic Lifestyle Diet, or popularly known as TLC diet is a cholesterol-fighting diet. Developed by the NCEP, this diet is supported by all major health agency and organizations and is effective in maintaining a healthy heart.

Advantages:
i) Low on fat, especially saturated fat, thus preventing heart conditions and other cholesterol induced diseases.
Disadvantages:
iii) Not a weight loss regime. Other nutrients can be taken as usual.
Each diet has its own pros and cons, and a conscious choice must be made based on the type of adaptations and adjustments one can make.

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