With the advent of the first lockdown in March 2020, we all were cooped up at home. While not going to work every day was a welcome change, the work from home chronicles have also forced us to work for longer hours, stay in one position for long calls and eat unhealthy as we try to use our free time experimenting with new recipes at home.
This has not only led to a lot of physical tiredness but mental fatigue as well. All the unhealthy recipes and our daily work routine has made us gain several kilos and now as we are moving towards another lockdown, many of us are wondering what has happened to our health goals?
Well, if you are on the second stage of taking a step towards a healthy life, i.e. trying to find a diet plan for weight loss and have been reading a lot of information on the internet, I am pretty sure that you must be confused about what works and what doesn’t? Well, worry not! Read on this article to find out details about different diets that you can try for weight loss. Learn about the pros and cons and decide what is best for your body.
Intermittent Fasting
Being an Indian, I am sure you are pretty aware of the concept of fasting. Our ancestors have vouched for the benefits of fasting at least once a week. It gives your body some time to clean out undigested, waste material completely out of your body, thus helping with natural detoxification.
The concept of intermittent fasting is based on the same theory. Our digestive system takes 12-18 hours to digest one meal which takes a lot of energy from our bodies. Intermittent fasting gives a break to your digestive system, allowing it to absorb all the nutrients and flushing out the waste in 24 hours.
How it Works: By definition, it is a dietary cycle between fasting and eating. Depending on your body type and how much weight you want to lose, you are recommended 16:8, 14:10 or 12:12 ratio of fasting and eating. For example, in the 14:10 ratio, you are allowed to eat for 10 hours while you have to fast for 14 hours. You can schedule your eating time from 8 am to 6 pm and fast between 6 pm to 8 am again.
Benefits: Studies have shown that following intermittent fasting for 3-24 weeks can lead to 3-8% more weight loss than any other diets. It has also shown a higher percentage of fat burning while preserving muscle mass leading to increased metabolism. Intermittent Fasting is also known to reduce anti-ageing signs, increase your insulin sensitivity and enhance your brain health.
Who Shouldn’t Do It: If you are a diabetic or have low blood sugar levels, it is advisable to talk to your physician before starting it. Breastfeeding mother and pregnant women are also advised to not follow this diet plan for weight loss.
Low Carbohydrates Diet
If you have ever consulted your dietician, he or she must have recommended a low-carbohydrate diet. There are several sub-types that you must have heard about as well like ketogenic (keto) diet, Atkins diet or a low-fat (LCHF) diet. Some of these diets restrict the inclusion of this micro-nutrient more than the others. For example, in a ketogenic diet, the inclusion of carbohydrates is limited to only 10% as compared to 30% for the rest of the diet plans for weight loss.
How it Works: These diets restrict the amount of carbohydrates you take in your diet and replace it by adding more proteins and fats. Thus, in a way, these are high protein diet plans for weight loss. For example, in a ketogenic diet, when the amount of carbohydrates is decreased in the diet, your body starts using more fatty acids to produce energy-producing ketones. This process is called ketosis.
Benefits: A consolidated review of over 50 studies has shown that more than 62,000 participants lost more weight on a low-carbohydrate diet rather than a low-fat diet. It is also effective in losing that stubborn fat around your belly. It can extremely helpful for people battling with type-2 diabetes as it can improve blood sugar regulation by increasing insulin sensitivity.
Who Shouldn’t Do It: In some cases, following a very strict low-carb diet can disrupt your digestive system causing constipation. It can also increase the levels of bad cholesterol. In some rarest of cases, this diet plan for weight loss can lead to a condition called ketoacidosis which can be fatal if left untreated.
Paleo Diet
The whole concept of the paleo diet revolves around the fact that our bodies aren’t evolved enough to process the legumes, dairy etc and thus we should consume what our hunter-gatherer ancestors used to eat.
How it Works: Since it eliminates the consumption of plant-based dishes, it is high in protein which helps in boosting the metabolism. It encourages you to eat more whole foods, vegetables, fruits, nuts, seeds and meat. A study around 60 participants following the paleo diet for 3 weeks showed that they were able to lose 2.5 kilos and at least 0.6 inches of fat around the waist.
Benefits: Following a paleo diet for weight loss can help in reducing several risk factors for heart diseases like high blood pressure and cholesterol levels.
Who Shouldn’t Do It: Even though following a paleo diet can help in reducing weight, it can restrict the fulfillment of several food groups like legumes, dairy in your diet.
What Next?
Now you are aware of the pros and cons of several diets for weight loss, I would advise you to get a full-body check-up done before you may start your weight loss journey. Be aware of your body composition and if there are any additional conditions that you need to focus on and thus modify your diet accordingly that would turn your efforts into success.
For more weight loss tips & tricks, check out this article on my website.
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