High Protein/Low Carb diets

What is it?

A popular diet recently; high-protein, low carb diets are promoted as potentially effective forms of weight loss. Whilst on this diet plan, it is recommended that roughly 30% to 50% of your daily calorie consumption should be derived from protein sources and carbohydrates to be complex carbs. Complex carbs are made of long chain sugar molecules that take longer to break down, therefore supplying you with energy for longer. These sugars which are converted to fat are not stored in large amounts. On the other hand, it is advised to minimise simple carb consumption - such as white bread and pasta, cakes, pizza and sugary drinks. Simple carbohydrates are digested quickly due to their simple structures and tend to elevate blood sugar levels and potentially increase the storage of fats if not used up.Summary of the high-protein, low carb diet: The diet is fairly simple; Try to eat minimal amounts of carbohydrates, depending on how much weight you wish to lose: Slow and steady weight loss: Aim to eat under 200g carbohydrates per day. Moderate weight loss: Focus on eating less than 100g per day, and for rapid weight loss less than 50g. A lot of weight to lose: It might be best to try a more structured version of this diet, for example: The Atkins Diet. Furthermore, you should try to maximise your intake of fibre whilst following the diet; most of your carb allowance should be fibre-rich, satieting carbs. See more below…

The Atkins Diet

What is it?

The principle of the Atkins diet is to severely restrict carbohydrates in order for your body to turn to your fat stores for fuel, rather than using recently ingested carbohydrate-rich foods. The theory behind this is that when carbs are minimal, your body releases a by-product named ‘ketones’ to use as an energy source – meaning your body has the fuel to function whilst concentrating on burning excess body- fat. The aim behind this is to reduce your overall body fat percentage.

Gluten Free Diets

What is it?

Exactly what it says on the tin! A gluten-free diet is a diet which contains no gluten, a protein composite found in wheat and related grains, such as barley and rye. It removes starchy carbohydrates from your diet such as beer, bread, cereal, pasta, reformed meat and condiments.A gluten-free diet is often adopted by people who have difficulty digesting gluten, such as those with wheat intolerances or allergies. Wheat is such a prominent ingredient in the western diet and is one of the most heavily consumed proteins- making it extremely hard to remove from your diet, however, choosing to go gluten-free can offer a series of benefits.

The Paleo Diet

What is it?

Paleo: a new diet that has arguably grabbed a spot as one of the healthiest diets around, otherwise known as the ‘caveman diet’. The principal behind it is to eat what the human body was ‘designed’ to eat, excluding any processed junk food. A lot of modern day food contains refined sugars, trans-fats and artificial colours and flavourings, often linked with serious diseases such as obesity and cancer.Benefits include: Improved levels of blood lipids, Improved weight loss, Stable blood sugar, Efficient workouts, Improved sleeping patterns, Clear skin and better teeth and Improved digestion + anti-inflammatory.

Ketogenic Diets

What is it?

The Ketogenic diet or the keto diet is based upon the principle of putting your body into a state of ‘ketosis,’ whereby your blood contains higher levels of ketones compared to normal. When your body is in this state, lipid energy metabolism is intact, meaning that your body will instantly begin to break down stored body fat to use as fuel rather than carbohydrates which you have ingested.Ketosis is an extremely powerful tool which is used by many who seek to lose weight. It can be a little tough to adapt to at first, but once you do, you will see results in no time.

The Dukan Diet

What is it?

According to French Practitioner Pierre Dukan, this carbohydrate-restricting diet will allow you to lose 10 pounds in one week and never expect it to return. The principle of this diet is based on allowing unlimiited consumption of a defined list of allowed foods and four phases: the “Attack”: 1-10 days, you can eat as much lean protein as you can manage, focussing on things such as chicken, turkey, lean beef etc. Also intake 1.5 tablespoons of oat bran per day, ensuring you drink at least 6 cups of water. “Cruise”: last several months. You are allowed to eat unlimited amounts of vegetables (non-starchy) as well as lean protein and 2 tablespoons of oat bran. “Consolidation”: lasts 5 days for each pound you lost in the previous process. Here you are allowed to have vegetables every day, single serving of fruit, one serving of cheese per day, 2 slices of whole grain bread. Furthermore, you are allowed a couple of starchy celebration meals whenever you choose. and “Stabilisation”: This doesn’t have a specific time frame, aim to continue eating this way if you want to keep the weight off. You are allowed to eat whatever you like, except for one day a week where you follow the rules of the attack phase, only eating 3 tablespoons of oat bran rather than 1.5. You should also aim to go on a walk for at least 20 minutes per day.

Detox Diets

What is it?

Detox diets are most commonly known as ‘juice detox diets,’ but have many variants. To start a detox diet plan is typically to begin a state of fasting and followed by a strict diet of vegetables, fruits and an abundance of water. The idea behind this is to ‘flush’ out toxins in the body, caused by consumption of alcohol and sugary foods.Lemon, for example, aids your digestive tract. Beetroot helps ensure that toxins and free radicals leave your system. The best detox diet for an individual can be as simple as incorporating 1-3 cups of hot lemon water into a daily routine to boost energy – or even improve the quality of hair, skin and nails.

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