Have you considered being on a diet for your new years resolution? Or simply want to have a much healthier life style? Here I will discuss some tips on different diets and what the advantages and disadvantages are for each one. I will also mention which type of diet might be better for specific individuals depending on their goals.
Low carbohydrate Diet – Rapid Weight Loss Diet
This diet is referred as the KETOGENESIS diet
Macronutrients: 5% carbohydrates, about 15% proteins, and 80% FATS. The key to this diet is consuming mostly FAT and that’s where they get the Ketogenic name from. Basically by consuming mostly FAT, the body starves from glucose or carbohydrates and the body begins to break down FAT for energy since the body requires glucose, it finds a way to get it. This is why it is a rapid weight loss, however people should be careful with this diet because not having glucose and breaking down FAT for it has its consequences.
Advantages of Low Carb Diet
As mentioned above, you have a rapid weight loss, and this can be a confidence boost for patients that want to lose weight and see results fast.
Because FAT has 9 calories/gram, consuming mostly fat means you will feel full quicker
This diet is easy because you do not have to count any calories ( you are already consuming the highest amount of calories which are from FAT)
Disadvantages of Low Carb Diet
High amounts of FAT are not beneficial for your health especially for your cardiovascular health. This high FAT can increase your total cholesterol levels, increases you LDL levels (bad cholesterol) and decreases your HDL levels (good cholesterol). If you have high cholesterol levels this might not be a good diet for you as it can increase the chances of cholesterol building up in your arteries, getting a heart attack, or developing cardiovascular disease.
Encourages ketogenesis, this is when the body begins to break down FAT and protein for energy because the body still requires glucose. Since you are not providing your body with enough carbohydrates or energy, the body finds a way to get the glucose it requires through different metabolic processes and ketones are made. Ketones are acidic and causes your kidney to work harder having to excrete it out of the body. This diet might not be well recommended for people that have kidney or liver problems.
Because you are consuming mostly FAT, this diet is low in vegetables and fruits and you might miss consuming essential vitamins and nutrients
High carbohydrate craving will occur because you are depriving your body from carbohydrates. If you cheat on this diet, the body will no longer make ketones and the diet will NOT be effective.
Low compliance because its hard to manage this type of diet without cheating on it. You must have self control.
You can gain weight easily if you stop doing the diet
Low FAT Diet - Moderate Weight Loss Diet
Macronutrients: 75% carbohydrates, 15% protein, 10% FAT. This is a cardiac healthy diet and a moderate weight loss diet that can help people lose weight in a healthy manner.
Advantages of Low Fat Diet
Consuming less calories because you are consuming low amounts of FAT which have 9 calories/gram
Consuming lower saturated fats which are the type of fats you should stop eating if you want a healthy heart
Consuming adequate protein amount to make sure your muscle mass is not lost and your body has adequate amounts of protein for other metabolic processes and physiological functions
It decreases total cholesterol levels, decreases LDL levels, and increases HDL levesl. This means you increase your cardiovascular health
Disadvantages of Low Fat Diet
Weight loss is not as rapid as a high FAT diet, but it is a moderate healthier weight loss
You are consuming less amount of calories, might have to write your calories down if you want to be stricter with yourself and have better results
Because you intake less calories, you might not feel as full and might be having random cravings and temptations
Because you are consuming more carbohydrates, this can stimulate fatty acid synthesis or fat storage. You must be careful on the type of carbohydrates you consume and how much just to make sure your body does do not turn into fat and instead they are burned for energy. For example, consuming a high carb meal before working out will be okay because your body will burn it for energy during your workout. Also eating carbs that are high in fiber such as sweet potatoes or brown rice because they typically make you feel fuller and have a higher benefit for cardiovascular health.
High Protein Diet – Herbalife Diet
Macronutrients: 40 % carbohydrates, 30% protein, 30% FAT. This diet entitles consuming very low amount of calories like 400-600 calories a day, almost to the starvation point. People typically see a rapid unhealthy unsustainable weight loss. It can include taking protein shakes for meal replacements and strictly counting all of the calories people consume. It can be difficult to transition to eating normal food after, because the body has been starving for so long so it will try to keep all of the food you give it and people will increase weight quickly. This diet is sometimes used for people who are going through bariatric surgery such as bypass surgery. They typically consume supplements with vitamins and minerals to make sure they do not have any deficiencies.
Advantages of High Protein Diet
This diet includes consuming normal food with the idea that protein can be used for everything: energy, glucose, muscle, and other metabolic processes in the body
This diet can have better compliance compared to other diets because you are still eating normal amounts of carbs, fats, and protein if you count your calories correctly
Can loose weight quickly and maintain muscle mass since you are eating good amounts of protein in your diet
Disadvantages of High Protein Diet
Eating high protein amounts is not recommended for people with any kind of liver and kidney disease. This will make your kidney work harder because it has to excrete UREA ( a metabolic product of protein breakdown)
It is hard to control the portions people serve and this diet is very strict on the calorie amount. This can be challenging for people
If people eat excess calories even if it is protein, the body will store it as FAT
Before you start a diet, consult with your doctor, and do your own research. To me having a balanced nutrition is what matters the most. I enjoy eating cheat meals, meal prepping, or eating a birthday cake in specific occasions, and just enjoying food overall when I can. Making sure you keep everything in moderation is key. However, I do understand if you really want to lose weight or want a better health, just make sure to do what is best for YOU and your health before trying any sort of diet.
Hope you all enjoyed it <DANI