Your sport results, athletic performance, heath, how you look and even how you feel, all depends on your eating habits. As everybody knows, the right diet and nutrition is 80% of your success.
As famous fitness saying goes:
Your abs are made in the kitchen, not in the gym.
Speaking of diets, a lot of people, who want to lose weight or just stay in a good shape, have no any idea about which diet types actually exist and what’s the difference between them. I’m sure, that some of you, apparently, have heard such names as “keto” or “intermittent fasting”. But do you really know, what exactly each of this diet plans are about? Here I’ll introduce you to some of the most popular diet plans you can follow.
Keto or ketogenic diet is a very low-carb, moderate protein, higher-fat diet. It’s named like this because make your body to produce small fuel molecules called “ketones”. While you eat far fewer carbohydrates on a keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat from your food and your body, is burned for energy.
The products to eat on a ketonic diet:
- seafood (salmon, squid, octopus etc)
- low-carbs vegetables (broccoli, cauliflower, spinach)
- meat and poultry
- plain Greek yogurt
- nuts and seeds
The paleo diet claims that you should eat the same food that you hunter-gatherer ancestors ate before agriculture developed. A paleo diet plan is based on foods similar to what might have been eaten during the Paleolithic era, which dates from approximately 2.5 million to 10,000 years ago. A paleo diet typically includes lean meats, fish, fruits, vegetables, nuts and seeds — foods that in the past could be obtained by hunting and gathering. A paleo diet limits foods that became common when farming emerged about 10,000 years ago. These foods include dairy products, legumes and grains.
The products to eat on a paleo diet:
- Nuts and seeds
- Lean meats, especially grass-fed animals
- Fish rich with fatty acid (salmon, tuna etc)
3. Low-Carbs diet
A low-carb diet is generally used for losing weight. It emphasized unlimited amounts of protein and fat, while severely limiting your crabs intake. When carb intake is very low, fatty acids are moved into your blood and transported to your liver, where some of them are turned into ketones. Your body can then use fatty acids and ketones in the absence of carbs as its primary energy source.
The products to eat on a low-carbs diet:
- Meat (pork, beef, lamb, chicken)
- Fish and seafood (salmon, mackerel)
- Eggs (boiled, scrambled, omelletes)
4. Intermitted Fasting
Intermitted Fasting (IF) is currently one of the world’s most popular health and fitness trends. It’s an eating pattern that cycles between periods of fasting and eating. There are three the most popular schemes you can use:
- The 16/8 method involves skipping breakfasts and restricting your daily eating period to 8 hours;
- “Eat-Stop-Eat” method means fasting for 24 hours, once or twice a week, for instance, not eating from dinner to dinner.
- The 5:2 diet method includes consuming only 500-600 calories on two non-consecutive days of the week but eating normally for another 5 days.
5. Zone Diet
The Zone diet is a meal plan where each meal is broken up to 40% carbs, 30% protein and 30% fat. The boost in proteins and fewer carbs helps you to keep your blood sugar level stable, reduce inflammation and lose fat at the fastest possible rate. The Zone Diet doesn’t exclude any food groups. What you should eat and what you shouldn’t is based on whether this food can cause inflammation and blood sugar spikes or not.
The products to eat on a Zone Diet diet:
- Whole grains (oatmeal etc)
- Low-sugar fruits and vegetables (apples, berries, broccoli etc)
- Lean protein (turkey, fish, chicken)
- Low-fat dairy
It’s very easy to start following a diet but it takes a lot of commitment to stick to it until you reach your goal. There will be lots of temptation but you should remember discipline and persistence are the keys. The results won’t let you down.