Whether you’re thinking of going paleo or trying to understand the difference between Weight Watchers and Whole30, then you’ve come to the right place. Weight loss is a big reason that many people turn to dieting. Many popular diets share a lot of the same basic principles and it would certainly help you a great deal to know the details before following a particular diet. To help you understand the different types of diets, we have compiled the basics on the seven popular diets so you can tell if it might be right for you.
Atkins Diet
This low-carb diet helps you lose weight by limiting carbohydrates so that your body will burn fat for energy. You are also less likely to feel hungry and, in turn, the weight loss will help with your blood pressure, blood glucose and cholesterol levels.
- What to eat: Vegetables, meat, poultry, fish and eggs, as well as cream, butter and cheese.
- What to avoid: Bread, rice, noodles, and potatoes as well as chocolate, chips and cereal.
Keto Diet
A short-term, low carb that focuses on weight loss by making the body switch from burning carbs (glucose) to burning fat (ketones). As a result, you will experience weight loss and get better sleep, have more energy, and find it easier to concentrate.
- What to eat: Healthy fats (70-75% of daily calories) and protein (20-25% of daily calories).
- What to avoid: Carbohydrates (can only be 5-10% of your daily calories).
Mediterranean Diet
Inspired by the eating habits of the people in the Mediterranean region to improve health, longevity and decrease the risk of chronic illness, this diet reflects the principles of good nutrition: whole foods, tons of greens, and healthy fats.
- What to eat: Fruits, vegetables, nuts, olive oil, legumes, seeds, herbs and spices.
- What to avoid: Poultry, dairy and eggs, as well as red meat and butter.
Paleo Diet
The Paleo diet focuses on the principle of returning to what early humans used to eat during the Palaeolithic era. With this diet, you can see improvements in leanness as well as an increase in energy and metabolism.
- What to eat: Meats, seafood, vegetables, low-sugar fruits, most nuts, and healthy oils.
- What to avoid: Grains, legumes, dairy, sugars, potatoes, peanuts, vegetables, processed foods.
Vegan and Vegetarian Diets
Both diets naturally cut out all animal protein but there is one distinct difference between the two: animal products. Make sure you get a good balance of nutrition and take supplements with vitamins D and B12, zinc, and calcium regardless of the diet you choose.
- What to eat (for vegans): Vegetables, fruits, grains, legumes, nuts, seeds, fungi, oils, sugars or sweeteners, vegetable proteins.
- What to avoid (for vegans): Poultry, meats, seafood, dairy, eggs and honey (optional).
- What to eat (for vegetarians): Vegetables, fruits, grains, dairy, eggs, legumes, nuts, seeds, fungi, oils, sugars or sweeteners, vegetable proteins.
- What to avoid (for vegetarians): Poultry, meats and seafood.
Weight Watchers Diet
Weight loss is achieved through good habits, portion control, lots of exercise, and support to reach your weight goals. The diet works on a point system where you can eat whatever you want as long as you don’t exceed your total point goal for each day.
- What to eat: Anything within the daily point allowance assigned based on gender, age, height and weight.
- What to avoid: Nothing is off limits unless you have already used up your allocated points.
Whole30 Diet
If you’re looking for a major diet overhaul, this is the diet for you. It is originally a 30-day clean eating where foods that are considered inflammatory are eliminated to give the body a break and hit the “reset” button.
- What to eat: Vegetables, fruits, unprocessed meats, seafood, nuts, seeds, olive oil, coconut oil, ghee, and coffee.
- What to avoid: Grains, dairy, sugars, alcohol, most legumes, most oils, processed foods.
There are other diets such as the flexitarian diet, the raw food diet, the Ayurvedic diet, the carb cycling diet, and the macrobiotic diet. It doesn’t matter which diet you go for as long as you establish a mindful eating practice. The diet you choose needs to be safe and effective, while taking your lifestyle into account.