Nowadays, People follow diets for a multitude of reasons, the primary objective of their diet is to improve their health and well-being. Many individuals follow a diet either to lose weight or to maintain a healthy weight after a loss. The pursuit of weight management may have two reasons. One is the desire to enhance personal appearance, and boost self-esteem, and the other is to reduce the risk of weight-related health issues such as diabetes, heart disease, and hypertension.

Besides weight control, diet plays a crucial role in building a healthy lifestyle. Diet provides essential nutrients to the body which help to perform function effectively. By adopting a balanced and nutritious diet, individuals can prevent deficiencies, improve skin health, strengthen their immune systems, and manage chronic conditions more effectively. Ultimately, a well-chosen diet not only helps to maintain a healthy lifestyle but also ensures long-term vitality and quality of life.

Types of diets:

Intermittent Fasting(IF)

IF is a dietary technique that alternates between the periods of eating and fasting. Intermittent fasting (IF) mainly focuses on what to eat and when to eat. The method of Intermittent fasting to lose weight is that it allows the body time to switch from using glucose for energy to using stored fat.  It works by lowering insulin levels in the body, which helps to increase the rate of fat-burning. Consequently, this leads to weight loss and other health benefits.

Ketogenic (Keto) Diet

The ketogenic (keto) diet is a high-fat, moderate-protein, and very low-carbohydrate systematic plan designed to urge the body’s metabolism to use glucose as its primary energy source to burn fat, resulting in the production of ketones. The Keto diet works by limiting the intake of carbohydrates, the diet depletes glycogen stores and induces a state of ketosis. In this state, the body starts converting fatty acids into ketones for energy. This dietary approach is also very beneficial for conditions such as epilepsy and type 2 diabetes.

The Paleolithic (Paleo) Diet

The Paleolithic (Paleo) Diet, often referred to as the “Paleo Diet,” is a dietary regimen based on eating unprocessed food such as lean meats, fish, fruits, vegetables, nuts, and seeds. It was a dietary technique which is followed by our pre-agricultural ancestors, often dubbed “cavemen” or “hunter-gatherers. The Paleo Diet eliminates processed foods and added sugars, which are often high in empty calories and low in nutritional value, and mainly focuses on a natural diet. The Paleo Diet can lead to a natural reduction in overall calorie consumption, which contributes to weight gain.

The Vegan/Vegetarian Diet

The Vegan/Vegetarian Diet usually consists of plant-based food such as fruits, vegetables, grains, legumes (beans, lentils, chickpeas), nuts, seeds, and, depending on the type, dairy products and/or eggs. Many plant-based foods are low in calories and high in volume. This makes men feel full while consuming fewer calories.

Gluten-Free

Gluten is a protein that is found in wheat and some other grains. Thus Gluten-Free refers to avoiding products that contain gluten, products such as wheat, barley, rye, and their derivatives. People on a gluten-free fulfill their gluten needs through foods like fruits, vegetables, lean proteins, legumes, nuts, and seeds.

Importance of a balanced diet

A balanced diet is essential to maintaining a healthy life and overall well-being, impacting both physical and mental aspects of life. A diet that is rich in essential nutrients such as proteins, carbohydrates, fats, vitamins, and minerals__ supports body functions, strengthens the immune system, helps to maintain a balanced weight, enhances muscular power, and prevents chronic diseases like heart disease, diabetes, and obesity. Appropriate nutrition energizes energy levels, promotes healthy growth, and helps in the healing and fixing of tissues. A balanced diet is also beneficial for mental health. Mentally, a balanced diet can influence cognitive function, mood stability, and emotional health.

The Reality of Diets:

The logic behind weight loss is very simple. The logic behind weight loss is to consume fewer calories than your body’s basal metabolic rate. In this way, you will automatically lose weight. Theoretically, this is true but practically it can be dangerous, without exercise, eating less than your BMR to lose weight, can disrupt the hormonal system. An intense diet can lead to problems such as tiredness, irritation, and difficulty focusing.

This is because our brain is the component that consumes the most calories in the human body. If the brain doesn’t get the calories it needs, it will be difficult for the brain to function efficiently. Almost 20% of the human body’s energy is consumed by the brain. The majority of people face problems when they turn to diet. They eat less and consequently, their energy level reduces. In this way, their mood is disrupted terribly. Therefore, they went on dieting for quite a while and they start binging, eventually, their diet fails.

That’s why our goal should not be weight loss but healthy weight loss. Exercise is essential for healthy weight loss. Healthy weight Loss depends on four things diet plan, exercise, sufficient sleep, and stress-free living. For optimal function, our body needs six types of essential nutrients: proteins, carbohydrates, fats, vitamins, minerals, and water.

If you’re on healthy weight loss, these four things are essential for you: Vitamins, Proteins, Minerals, and Water. Now, the question is about fats and carbohydrates. What about them? Most people suggest low-carb and high-carb diets. So, let’s talk about carbohydrates first. Let’s discuss the relation of carbohydrates with weight loss.

Sugar of carbohydrates are an imported source of energy for the body. If the body doesn’t use the energy of carbohydrates immediately, then the energy from the carbs is converted into glycogen and stored in the liver and muscles. If a person eats more carbs than the body needs, the body turns it back into fat. This results in weight gain. It may seem to you that we should avoid the carbs altogether. but this is a wrong conclusion.

I apologize in advance for disappointing the fans of Keto or low-carb diet. In 2017, scientists conducted a study, that kept the amount of protein and calories constant and looked at whether a high-carb diet was good or a low-carb one. They found that carbohydrates had no role in weight loss whether they follow a high-carb diet or low-carb diet. Ultimately, weight loss depends upon Calorie Deficit.

In 2012, a Swedish university conducted research to compare whether a low-fat diet is better than a low-carb diet. The study monitored people for 2 years and the results were similar. They found that weight loss has nothing to do with these things. Only calories are important. Some people go on a high-protein diet thinking that fats and carbs can lead to weight gain. whereas, a high protein diet will help them to gain muscles. It is true that protein is used for muscle repairing and building. If you don’t exercise sufficiently after a high-protein diet, this protein can turn into fat.

WHAT’S TO DO?

In order to lose weight, you have to follow a balanced diet. As I explained earlier that intense diet can have severe health issues. You shouldn’t completely remove carbs from your diet, rather you need to eat healthy carbs. If you stop eating carbs, your brain health may start declining. You may face problems such as aggression, depression, nervousness, anxiety, and trepidation.

As I mentioned you should eat healthy carbs, the question arises what are healthy carbs? The carbs are absorbed by the body slowly and the carbs don’t raise and lower the blood sugar level. Examples of these are whole grains, fruits, and starchy vegetables.

In a nutshell, intense diets like Intermittent fasting(IF), ketogenic (keto) diet, Paleolithic (Paleo) Diet, Vegan/Vegetarian Diet, and Gluten-Free diets can be strong, there is no doubt that these give quick results, but they often come with significant risk and aren’t sustainable in the long term.

Instead, the focus should be on a balanced diet. A diet that is balanced in protein, carbs, fat, and vitamins. Besides, a balanced diet, regular exercise is essential to keep your body fit. Remember, long-term wellness takes time and consistency, not extremes.