You couldn’t miss the countless Best diet plan ads on TV, in magazines and generally everywhere! Impossible, they are omnipresent and are widely distributed around us. In recent years we have seen the emergence of diet plan, sometimes adored, sometimes hated, but always very much commented on. Very recently, many books, magazines or even documentaries have advocated (or satire) diets. There are many, not all of them are recommended or effective
The appearance of many best diet plan is linked to our society, our ideologies, our centers of interest but also to our behavior. We live in a society that often pushes us to question ourselves in many areas. The appearance is always put forward and the cult of thinness is very real no matter what we are told. The most obvious reason for dieting is obviously to lose weight or lose weight.
But there are many other diets that do not meet the same requirements and do not have the same goals at all! Indeed, we can also go on a “forced” diet because of food allergies or pathologies (gluten-free diet or DASH diet for example).
You can also choose to follow a diet by conviction (vegan diets, or vegetarian for the animal cause). In short, there are a multitude of diets for a multitude of reasons. So you will understand, the diet is trendy, be careful to follow the one that suits you best! For that, we will enlighten you on some popular diets.
The Paleo Diet or Paleolithic diet is based on the diet that our ancestors had. People who wanted to develop this diet or at least make it public, assume that our food needs are linked to our genome and that it has changed little so far.
Therefore, the authorized foods are those of this period (Paleolithic). The idea is therefore to eliminate all starches, dairy products, sugar and of course all processed products from the food industry.
This diet was put forward by Dr. S. Boyd Eaton in 1985 in a scientific journal and the idea was taken up by Loren Cordain in a book in order to democratize the paleo diet.
It allows rapid weight loss for the first 15 days. It can be chosen for various purposes: weight loss, muscle mass gain, prevention of certain cardiovascular diseases or to reduce digestion problems.
This diet suggests eating mainly fruits and vegetables, lean meat, fish, eggs, seafood and even nuts. However, certain foods should be avoided, such as dairy products, cereals, tubers (potatoes, cassava, etc.) and all processed products.
The Mediterranean Diet or Cretan diet comes, as the name suggests, from the eating habits of people living in the Mediterranean basin. It is sometimes also referred to as the Greek diet. Its goal is to protect against cardiovascular diseasesand reduce the appearance of cancers.
This diet was brought to light in the 1950s when scientists realized that the life expectancy of Cretans was higher than that of Europeans despite a relatively fragile health system. In the 1990s, Dr Serge Renaud highlighted the link between diet and cardiovascular disease.
This diet is not a diet that aims to lose weight. It simply promotes the preservation of health and reduces cardiovascular risks. However, you can still lose weight if you follow this diet because the consumption of fatty or sugary foods is less.
The Mediterranean diet suggests consuming large amounts of whole grain products, fruits and vegetables, garlic, onions, spices and olive oil. Every day you will have to eat yoghurts or cheese, but no milk and a little red wine. Each week you will have to eat fish and less often red meat, chicken and eggs and some sweet products.
The energy intake per day should be between 1800 and 2500 kcal depending on gender and physical activity.
Vegetarianism or vegetarian diet consists in excluding from our diet animal flesh, fish, meat (all meats) and seafood are prohibited. The goal of this diet is not to lose weight but is more of a conviction (for the animal cause, for the protection of the environment …).
This regime is very old and was already followed by great Greek philosophers. It can be adopted in the prevention of certain diseases (cardiovascular disorders, diabetes, obesity, hypertension, infections, constipation, cancer)
We find all food categories except meat and fish. So we can eat fruits and vegetables, eggs, milk, fats, starches and cereals…
Vegetarians therefore have a balanced diet. In addition, we can easily find proteins other than animals, in tofu or nuts for example.
Well you have understood the Weight Watchers diet is a diet to lose weight. Very popular and above all very publicized, it is relatively reliable for lasting weight loss. This diet is based on the Weight Watchers method developed some fifty years ago.
Now Weight Watchers is one of the world leaders in slimming. In 2010, the brand distinguished itself with the National Agency for Food, Environmental and Occupational Health Safety (ANSES) by the balance of meals and the effectiveness of the diet over the long term.
The brand surfs on its centers to motivate its customers during group meetings or alone. It also ensures by offering solutions adapted to each person and provides digital tools (app) to best follow his diet.
The weight watchers diet is based on 3 objectives: food rebalancing, psychological well-being and physical activity .
For the food rebalancing part, the Weight Watchers program works with a points system: some foods are worth so many points others so much…
For example an apple will make 0 points but a low-fat compote will make 4. You have a quota not to overtake on the week. The app takes care of everything you don’t have to calculate during your meal!
Flexitarianism is more a matter of diet, the aim of which is to reduce the consumption of fish and red meat without completely prohibiting it, than of a pure diet.
The flexitarian diet often resonates with people whose ecology is at the center of concerns because it is based on a quality diet that respects the environment.
Created in the 1990s in the USA, the flexitarian diet was born from an alarming observation on the excessive consumption of meat in the USA and on the impact of greenhouse gases from ruminants.
Flexitarianism is a good compromise: less restrictive than a vegetarian diet and more responsible than a traditional diet with a balanced and varied diet but resulting from reasoned agriculture. Flexitarianism is based on a non-restrictive diet, that is, one can eat all types of food.
The goal of this diet is obviously not to lose weight or lose weight, simply to eat less but better (better quality of food). This diet offers to eat what you want by simply reducing meat and fish (once or twice a week each).
The idea is to promote the absorption of various vegetables and fruits, cereals and legumes to consume as much vegetable protein as possible.
The flexitarian diet is based above all on the quality of the products, there is therefore no need to consume products from intensive farms since their protein and fiber intake is of lower quality than in an organic farm, for example.
The approach therefore consists in consuming less but more organic, healthier products. As it is non-restrictive, this diet can be followed by everyone except babies, pregnant women, people in convalescence or the elderly.
The MIND diet is based on an American study that aims to show the effectiveness of certain foods on the brain to protect it from diseases such as dementia and Alzeimer .
This diet aims to keep the brain “younger” than what it is in order to preserve it as well as possible. It results from the combination of the Mediterranean diet and the DASH diet. Both of these diets are known to prevent cardiovascular and brain disease.
So to keep the brain healthy and prevent cerebral disease, scientists advise us to favor 10 “healthy” food groups and to avoid or even ban 5 “unhealthy” food groups. Among the healthy foods are: vegetables (greens in priority with spinach and cabbage), nuts, beans (source of fiber and protein), whole grains, fish (once a day minimum week), poultry, olive oil, and red fruits and a maximum daily glass of red wine.
Foods to avoid include red meat (less than 4 servings per week), butter and margarine, cheese (once a week at most), sugary foods, and fast food type foods.
To all this must be added a healthy lifestyle: staying physically and mentally active, not smoking …
The DASH diet was created with the goal of reducing the problems associated with high blood pressure. In 2016, this diet was ranked number 6 of the best diets of the year by the American magazine US News & World Report.
DASH is the acronym in English for Dietary Approaches to Stop Hypertension. It appeared in 1997 to help reduce high blood pressure without using any other medication.
Greatly inspired by the eating habits of vegetarians, it is intended to be a real health asset. Indeed, it has been noticed that vegetarians suffer much less from high blood pressure problems than all people who eat in the traditional way (without diet and by eating everything).
This DASH diet offers a combination of two principles: qualitative (choice of food ingested) and quantitative (defined food portions).
Overall, the recommended foods are vegetables, fruits, fresh or dried vegetables, seeds and oilseeds, dairy products or even grain products (such as wholemeal bread).
Foods not recommended are in particular sweet products, all fats and proteins of animal origin. The DASH diet is primarily a blood pressure lowering diet (the goal of which is to lower blood pressure), but it can also be used as a diet to lose weight.
In this case the portions of each category (dairy products, vegetables, etc.) can be reduced. Thus the recommended diet offers an intake of 1600 kcal / day for women wishing to lose weight and reduce their blood pressure.
For those who just want to reduce their blood pressure, the recommended intake is 2000 kcal / day. This will be the same recommended intake for men who want to lose weight while lowering their blood pressure. We recommend 2600 kcal for men wishing only to lower their blood pressure.
There is clearly a difference in intake depending on gender and the reason for using the DASH diet (weight loss and decrease in hypertension or simply decrease in hypertension).
The DASH diet is a diet that allows a diet enriched in potassium, magnesium and fiber, or in trace elements with recognized hypotensive effects. Reduced sodium (salt) intake is also important for all people with high blood pressure.