The benefits of each diet
Learn the details of each diet so you can choose a meal plan fit for your goals.
Since a balanced diet requires eating a wide variety of wholesome foods, such a diet often makes maintaining a healthy body weight a bit easier. To meet the body's nutritional needs, it is necessary to include a good supply of whole grains, vegetables and fruits in the diet, along with a smaller portions of dairy and meat products. Eating a healthy variety of these nutrient-dense foods every day leaves less room for those calorie-dense foods that tend to expand the waistline, such as processed foods and fatty or sugary snacks.
A balanced diet is very important to the immune system, helping to ensure that the vitamins, minerals, and other nutrients necessary to its efficient function are available. Even minimal deficiencies in certain nutrients can impair immune system function, such as vitamin A, B-vitamins, vitamin C, vitamin E, Zinc, iron and selenium. According to director of Yale Prevention Research Center, David Katz, M.D., M.P.H., essential nutrients are critical for the production and maintenance of key germ fighting cells in the immune system, and a balanced diet also has a strong effect on vascular function, since the immune system is dependent on blood flow.
According to the American Heart Association, a healthy diet and lifestyle are the best weapons against cardiovascular disease.Unrefined whole grains, fruits and vegetables are rich in vitamins, minerals and fiber and are also low in calories. Including plenty of these in the diet can help control both weight and blood pressure, both of which are risk factors for heart disease. Adding fish to your diet at least twice weekly is recommended by the American Heart Association as well. Oily fish, such as salmon and trout, contain omega-3 fatty acids, which can help lower the risk of developing coronary artery disease.
One of the most noticeable benefits of a balanced diet is energy. Keeping your body fueled with the right proportions of vitamins, minerals and nutrients can give you the energy you need to to make the most of your day. Healthy carbohydrates, such as whole grains, fruits, vegetable and legumes are slow to digest, keeping blood sugar and insulin levels on an even keel for a steady supply of energy throughout the day. Healthy proteins are also vital for energy levels, and can be added to the diet by eating lean meats, poultry and fish, as well as whole grains, tofu, beans and nuts.
Traditional diets are a delicious road map to healthy eating.
Rather than relying on highly processed foods that are stripped of their nutrients, flavor, and even calories, traditional diets celebrate the abundance of earth’s offerings, highlighting seasonal and regional produce, hearty recipes, and the pleasures of the table.
The paleo diet has increased in popularity over the past few years, and suggests a "hunter-gatherer" style of eating.
Paleo-enthusiasts have proposed the idea that many processed foods which have emerged recently in history are what have led way to chronic diseases like obesity and diabetes. Paleo dieters therefore maintain and animal and plant-based diet. The paleo diet includes meat, natural animal products (eggs, honey, coconut oil, etc.), vegetables, healthy fats, fruits, and nuts or seeds eaten raw. Paleo eaters eliminate all dairy, legumes, oils, and grains.
The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses.
It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.
IIFYM (If It Fits Your Macros)
Many bodybuilders swear by the "flexible" dieting approach called "IIFYM" or "If It Fits Your Macros."
This diet focuses on hitting certain amounts of three energy sources, otherwise known as macro-nutrients, each day: protein, carbohydrates, and fat. The diet follows an equation which has you calculate your daily caloric needs, then split those needs into 40 percent carbohydrates, 40 percent protein, and 20 percent fat. Each day, your food choices are picked to fit those numbers.
The term "vegetarian" has been in the dieter's vocabulary for a long time, and has been adapted to many different forms.
Obviously, vegetarians refrain from most meat and animal products. Some vegetarians (called lacto-vegetarians) exclude meat and fish, but allow dairy products. Others may cut out all dairy, but allow fish, and so on. Due to the variety of a vegetarian diet, the positives and negatives may vary from person to person.
Vegans take the approach of vegetarians and push it even further.
In a vegan diet, you will be eliminating ALL animal products. A vegan diet is composed of plant-based, high fiber foods. Examples include all fruits and vegetables, whole grains, nuts, roots, spices, seeds, and legumes.
The “Whole 30” diet plan is a cleanse that aims to get ride of added sugars, processed foods, and alcohol.
On the whole 30 cleanse, one eliminates ALL grains, sugars, alcohol, dairy, etc. On the Whole 30 Cleanse, an individual eats strictly meat, fruits, vegetables, nuts, natural oils, and spices for 30 days. The cleanse claims to rid toxins from the body, promote weight loss, boost energy levels, and so much more.