The Czech Republic is the fourth leading country in obesity according to World Health, with 28% of Czech adults being obese. The traditional Czech diet is partly to blame as it features a lot of pork, sausages, dumplings and pickled cabbage, all of which are high in calories.
Thankfully, as western trends catch on, more and more people are trying to find ideal eating habits and exercises that can help them live healthier lives. Combining exercise and diet helps in either staying healthy, keeping fit, and shedding off any extra pounds.
The Internet is however filled with fad diets and finding one that works for you can be tricky. Below is a guide on the most popular diets, their requirements and their benefits.
Keto and Atkins Diets
Both of these diets are designed for rapid weight loss so there is no big difference between ketogenic and Atkins diet. The Atkins Diet is all about following a low-carb meal plan. There are various versions depending on how much weight one wants to lose.
Keto diet foods / keto diet menu ideas
The most classic one is where one is restricted to eating 25 grams of carbohydrates a day. The ketogenic diet also focuses on low carb intake and getting the body to a state of ketosis. It instead emphasizes on consumption of fatty foods.
The diet specifications for carb to fat are in the ratio 1:4. This helps to induce the body into a state of ketosis. This simply means that instead of breaking down carbohydrates into glucose for fuel, the liver converts fats to ketone bodies which become the major source of energy. The diet is famous for rapid weight loss, reduced appetite, abundant energy and increased mental focus.
Paleo diet
The paleo diet is also referred to as the “caveman diet”. This is because it focuses on the way early men used to eat. It eliminates gluten and majors on consuming more vegetables.
One is advised to take lean meat, fish, fruits, vegetables, nuts and seeds while avoiding dairy products, legumes and grains. This diet has been associated with weight loss, better appetite, reduced cancer risk, and better blood pressure.
Mediterranean diet
The Mediterranean diet has been scientifically proven to reduce the occurrence of heart attacks, stroke and cancer. With this diet, one is required to take basic healthy foods with an addition of some olive oil and wine.
Mediterranean diet menu / Photo by Brenda Godinez on Unsplash
It emphasizes on eating primarily plant-based foods, replacing butter with olive oil, using spices and avoiding salt. It requires a person to take fruits, vegetables, whole grains, legumes, nuts and 5 ounces of wine for women and 10 for men.
One also has to limit their consumption of red meat and instead take fish and chicken at least twice a week.
7 Health Benefits of Avocado – Is it Good for Losing Weight?
Avocados actually don’t have that much protein in them. But they are one of the best sources of natural healthy fat, contain a lot of important vitamins and minerals, can help naturally manage your cholesterol levels and are good for a weight loss.
An analysis of 1.5 million adults demonstrated that following the Mediterranean diet reduced cardiovascular diseases, which is why it is popularly referred to as the heart-healthy diet. This is because it has lower levels of Oxidized Low-Density Lipoprotein (LDL) cholesterol also known as “bad” cholesterol. LDL builds up deposits in the arteries causing cardiovascular problems.
There are other diets such as DASH that do not require cutting out any food groups but focuses on eating a healthy diet. There is also the Whole 30 diet which requires cutting out some things such as alcohol, yogurt and added sugar for 30 days.
Alternatively, you can weigh your budgetary limits and find staple foods in your locale to see which diet plan would be easier to keep up with.
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