There are many types of diet plans available but what matters is, if it's suitable. A lot of people say the Paleo diet plan is the best but Is the Paleo diet suitable for you? In this blog, we will look at 5 most effective diet plans in 2021 and understand their significance.
Paleo diet plan
The term comes from the early era of human civilization "Paleolithic" age, where there were no fancy foods or food items. The diet consisted majorly of hunted animals and few agricultural veggies. But why are fitness geeks getting back to this for diet? Let's find it out here - The theory is that most modern diseases are linked with the consumption of grains, dairy, and processed foods. These foods cause a rise in cholesterol levels leading to multiple disorders in the body.
The Paleo diet on the other hand consists of whole foods, lean protein, vegetables, fruits, nuts, and seeds. You have to shut yourself totally from processed foods, sugar, dairy, and grains.
What are the benefits of the paleo diet? Well, if your aim is a lean body, weight loss, low waist size, then the Paleo diet can aid you in achieving this goal. This is because the paleo diet consists of fewer carbs, more protein, and 300–900 fewer calories per day.
Plus, The diet seems effective at reducing risk factors for heart disease, such as cholesterol, blood sugar, blood triglycerides, and blood pressure.
Keto diet plan
What is a ketogenic diet?
Unlike Paleo, the ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets. In the Keto diet, you drastically cut down on carbohydrate intake and replace it with fat which results in, your body going into a metabolic state called ketosis.
When your body hits Ketosis it becomes very efficient at burning fat for energy. A Keto diet plan is also beneficial for the brain by turning liver fat into ketones. This process helps in supplying energy to the brain.
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
If you want to adopt a keto diet plan here are the foods that you must focus on eating - Eggs, Poultry, Fatty fish, Meat, Full-fat dairy, Full- fat cheese, Nuts, and seeds.
The Keto diet may also be beneficial to reduce symptoms of Alzheimer’s disease and Epilepsy.
Vegan diet plan
This could be a difficult one for you...especially if you have been a non-vegetarian person for most of your life. The Vegan diet plan is strict...strict to a level where you have to refrain from anything and everything which is derived from animals or birds.
You will have to eliminate dairy, eggs, and animal-derived products, such as gelatin, honey, and obviously...meat. Well, what do you eat then? What are the foods for a vegan diet? If you are on a vegan diet plan...your diet will primarily consist of Fruits and vegetables, legumes such as peas, beans, and lentils, Nuts and seeds, Bread, rice, and pasta, Dairy alternatives such as soymilk, coconut milk, and almond milk and Vegetable oils.
Who should start a vegan diet? Most of the diet plans have a common goal - weight loss. The vegan diet plan is no exception. It is a plant-based diet that is targeted at weight loss which is the result of low-calorie intake.
Some additional health benefits of a vegan diet plan could be - reduced risk of heart disease and type 2 diabetes, reduced risk of Alzheimer’s disease or cancer.
Low-Carb diet plan
Low-carb diets emphasize limiting carb intake to 20–150 grams per day. The mechanics behind this diet form is that it forces your body to use more fats as body fuel instead of using carbs as a main source of energy.
Understand it this way, when you are on a low-carb diet, the other two elements namely, protein and fat are present in large amounts in your body. There's not much carb in the body as you have restricted it, due to which the fatty acids are transported to the liver through your blood. Some of the fatty acids get converted to ketones which fuel your body.
A low-carb diet is most effective for weight loss. If you are struggling with belly fat...switch to a low-carb diet. Furthermore, low-carb diets may benefit many major disease risk factors, such as blood triglycerides, cholesterol levels, blood sugar levels, insulin levels, and blood pressure.
Muscle gain diet plan
If you are working out to gain muscle, it has to be supported with adequate food supplements. A diet plan for muscle gain consists of primarily protein with carbs.
You need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body weight.
That’s 200g/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal.
Here are the food items that you must include in your diet to supplement muscle growth - Red meat, Poultry, Fish, Eggs, Dairy, vegan options too, such as lentils, tofu, seeds, and nuts.