Diets have been growing over the years. Its almost feels like a new diet is created every day in the attempt to help people lose weight. You may just been browsing on social media and saw a post from your favorite Fitness Icon promoting Intermittent Fasting or Keto. Before covering the most popular diets of today, I would like to say this, there isn’t any special diet that would cause massive weight loss. Which ever diet you choose, the determining factor on you losing weight is ultimately “calories in versus calories out” or in simpler terms “burning more calories throughout the day than you consume”. Please keep that in mind while I go over various diets and how they can apply to you.
IIFYM(If It Fits Your Macros)
This diet is extremely popular and used by most of the fitness community because of the flexibility you have between the foods you can consume. Generally speaking you can eat what ever your little heart desires if at the end of the day you don’t go over the three macro nutrients, protein, carbs and fats. If you are someone who practices self control and can limit the amount of processed foods you consume on a daily basis, this can be the diet for you.
This diet is similar to IIFYM only difference is that you have a window when you don’t eat and a window when you do. The idea behind this diet is that the less amount of time during the day you have the eat, the less chances you have of going over you total caloric intake for the day. I personally use this diet on the weekends mostly when I know I’m going to eat a bad meal to end the night. It works great for people who prefer to save their calories towards the afternoon/evening and not indulged throughout the entire day.
The purpose this diet in simple terms, is that if it doesn’t growing from the ground or can’t be hunted, you shouldn’t eat it. A paleo diet typically includes foods such as lean meats, fish, fruits, vegetables, nuts & seeds which completely eliminates the need for any processed foods. Foods such as cereal, donuts, pasta, etc. shouldn’t be consumed. This is a perfect diet from someone who doesn’t like processed foods to begin with and enjoys eating whole foods that obtain a solid nutritional profile.
In order to be in ketosis your overall calories need to be divided primarily by fats(70%), moderate protein(25%) and very little carbs(5%). In my onion this this is a very strict diet that requires a lot of discipline meaning very little room for error. If you eat any form of carbohydrate that increasing your blood sugar levels, it can take you out of ketosis. If you consume too much protein it can take you out of ketosis. Please keep this in mind if you thought about giving this diet a try. But if you’re someone who doesn’t enjoy eating frequently, enjoys feeling satiated throughout the day due to the high consumption of fats and isn’t a huge fan of carbohydrates, this may be the diet for you.
There was a time period where everyone thought carbs was the enemy when it came to obesity. So instead of completely eliminating carbohydrates all together you break down the days of the week between low, medium and high carb days. This allows you to lose fat, still able to perform physically and overcome plateaus that come about in a weight loss journey. I’m sure you’ve heard your gym buddies talking about their “refeed days”. “Refeed days” are the same as a “high carb day” where you replenish you’re glycogen primarily from carbohydrates in order to power through another week of dieting. I personally enjoy this diet because on low days, I can consume lots of vegetables and on the med/high carb days, I can eat the carbohydrates that I enjoy. I’ve never been a huge fan for vegetables but when you limit the carbohydrates, vegetables allow you to increase you food volume while keeping a low caloric intake.