Top 5 Diet Trend 2022

For years now, exercise and physical activities has been implemented as the most effective way for weight loss. Studies have proven that diet is more useful for sustained weight loss. Exercise alone cannot drive significant weight loss

Food is the fuel source that drives exercise effectively. Without the right caloric intake and nutrients it is impossible to achieve the weight loss that you desire. If you consume fewer calories than you burn every day, you will lose weight. Calories and energy balance are important part of diet.

With so many ways to lose weight, it's hard to choose which methods are healthy and actually work.

Please consult to your doctor first so you can modify the diet plan based on your health condition.

Intermittent Fasting

Intermittent fasting is currently one of the world's most popular diet trends. It is a term for an eating pattern between periods of eating very little or nothing, and eating regular meals. People are using it to lose weight, improve their health and simplify their lifestyles.

Intermittent fasting is not a diet, but rather a dieting pattern. It doesn’t specify which foods you should eat but rather when you should eat them.

Common intermittent fasting methods involve daily 16 or 24 hours fasts, twice per week. This plan is well suited for people with busy schedules because it does not require planning.

This plan involves skipping breakfast and restricting your daily eating period to 8 hours, then fast for 16 hoursin between. In 16/8 hour plan If you start eating at 8am, stop eating and start fasting at 4pm.

Another method involves fasting for 24 hours by not eating from dinner one day until dinner the next day. You can do this once or twice a week, or whatever is best suited for you.

This diet is not recommended for people with diabetes and people who have a history of eating disorders.

A plant based diet is a diet that involves only foods that come from plants. Plants are rich in vitamins, minerals, and fiber.

Some people consider it as a vegan diet, which involves avoiding all animal products. Some people interpret that plant based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, but they may, occasionally, consume animal or dairy products.

People who eat plant based diets tend to have a lower body mass index and lower rates of obesity, diabetes, and heart disease than those who eat animal products. Plant based diets are high in carbohydrates, fiber and water content.

Plant based diets have a higher number of antioxidants, which slow down the progression of Alzheimer’s disease and reverse cognitive deficits.

People should focus on eating plant based diet which include all fruits, vegetables, Legumes, seeds, Nuts, Whole grains and plant based milk.

People should avoid several food which include Fast food, Refined grains, Added sugars and sweets, Packaged and convenience foods, Artificial sweeteners and Processed animal products.

Some food products should be minimized in all plant-based diets like Eggs, Seafood, Beef, Pork, Poultry and Sheep. Always speak to a doctor or dietitian before making significant changes in diet.

Keto diet is a medical, or therapeutic diet. It include low carbohdrate and high-fat diet which is effective for weight loss, diabetes and epilepsy. Keto diet may be beneficial for certain cancers, Alzheimer's disease,heart disease, brain diseases, too.

Keto diets limits carbs to 20–50 grams per day and relies on ketone bodies, a type of fuel that the liver produces from stored fat. It typically takes a few days to reach a state of ketosis. Then you’ll start to break down protein and fat for energy, which can make you lose weight.

The keto diet is essentially a high-fat diet, so followers must eat 70-80 percent fat at each meal. It switches you from burning glucose to burning ketones for energy. This will speeds up metabolism, minimise your hunger, increase muscle and improve bour blood pressure.

Aalmonds, walnuts, seeds, avocados, tofu, and olive oil are unsaturated fats, allowed on the keto diet.

Here are some healthy options to eat on a keto diet.

Seafood are carb-free or very low in carbs which are good sources of vitamins, minerals and omega-3s.

Low-Carb Vegetables: Low-carb veggies make great substitutes for higher-carb foods.

Cheese: They are very low in carbs and high in saturated fat. is rich in protein, calcium and beneficial fatty acids.

Avocados: They are high in several vitamins, fiber and minerals . It may help improve cholesterol and triglyceride levels.

Egg: Eggs are one of the healthiest and most versatile foods on the planet. It contain 6 grams of protein and 1 gram of carb.

Coconut oil: Coconut oil is rich in medium-chain triglycerides, which can increase ketone production. It increase metabolic rate and promote weight loss.

Cheese: It contain 5 grams of carbs per serving, help to reduce appetite and promote fullness.

Nuts and seeds: They are high in fiber and healthy for heart.

Olive oil: It provides excellent benefits for heart. It is high in oleic acid which decrease heart disease.

Berries: They are low in carbs and high in fiber and antioxidants.

Make sure that you talk to a doctor or dietitian before attempting a keto diet because it is linked with several health problems like nutrient deficiency, liver and kidney problems and constipation.

Carnivore Diet only consists of animal products, predominantly meat, fish and eggs and stay away from all plant foods. Carnivore Diet Is a low residue diet. It can rapidly alter the gut microbiota.

Foods to eat include beef, chicken, red meat, pork, lamb, turkey, organ meats, salmon, sardines, white fish,cheese, butter, lard and bone marrow.

The Biggest Potential Problem associated with Carnivore Diet is nutrient deficiencies, so always consult your doctor before diet.

The Mediterranean diet is a way of eating based on the traditional cuisine of countries rather than a formal diet plan inspired by the eating habits of Italy and Greece.

Mediterranean diet focuses mainly on fruits, veggies, whole grains, beans, nuts, and legumes on daily routine, then after fish and sea food,egg, cheese and yogurt for weekly intake. Red meats and sweets are consumed occasional basis.

Other important elements of the Mediterranean diet are being physically active and having meals with family and friends. Choose exercises that make your heart beat faster and make you breathe

Olive oil, nuts and seeds are the primary source of added fat in the Mediterranean diet. It provides monounsaturated fat, essential to lower cholesterol and low-density lipoprotein levels.