Type of diets

A diet is a fixed eating plan in which the types and amounts of foods are planned in order to achieve weight loss or follow a particular lifestyle.

Type of diets:

• Intermittent fasting with keto diet
• Mediterranean diet
• The ketogenic diet
• Vegetarian diet

Intermittent fasting (IF) with keto diet

Intermittent fasting is an eating method that cycles between caloric restriction or fasting and normal food consumption for a specific period of time. Time-restricted eating means you cycle between fasting and eating.

Common IF time schedules:

• 16/8 IF: restrict your daily eating period to eight hours
• 20/4 IF: restrict your daily eating period to four hours
• 14/10IF: restrict your daily eating period to ten hours

Benefits:

• Control blood sugar & insulin
• Weight loss
• Cognitive function

Mediterranean diet

The Mediterranean diet is based on traditional foods that people used to eat in Mediterranean countries including France, Spain, Greece and Italy. The classic MedDiet is rich in plan-based foods, including vegetables, fruits, legumes, nuts, and seeds.

Benefits:

• Reduce cardiovascular disease
• Lower risk of diabetes
• Lower cancer mortality
• Reduce the rate of depression
• Improved cognitive ability.

The ketogenic diet

Ketogenic diet is a term for a low-carb diet. The idea is to get more calories from protein and fat and fewer calories from carbohydrates. In fact, many studies show that this type of diet can help to improve your health.

Common types of keto diets:

• Standard Ketogenic Diet (SKD): 70% fats, 20% protein, and 10% carbs
• Cyclical Ketogenic Diet (CKD): involves periods of higher-carb refeeds
• Targeted Ketogenic Diet (TKD): add carbs around workouts
• High Protein Ketogenic Diet: 60% dat, 35% protein, 5% carbs

Benefits:

• Weight loss
• Benefits against diabetes, cancer, epilepsy, and, Alzheimer’s disease

Vegetarian diet

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Vegetarian diets contain various level of fruits, vegetables, grains, pulses, nuts and seeds.

Common types of vegetarians:

• Lacto-ovo-vegetarian: avoid all animal flesh but do consume dairy and eggs products
• Lacto vegetarian: avoid all animal products except dairy products
• Ovo vegetarian: avoid all animal products except eggs
• Vegan: avoid all animal and animal-derived products

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