Dieting

Our eating habits determine the state of our health. Growing issues like obesity, diabetes, and heart problems are the result of the widespread popularity of fast foods and processed food items. Places like Lakeland, Georgia, are no exception. With 21.3% of its population without any kind of healthcare coverage, it’s paramount that individuals focus on preventing these diseases from arising in the first place.

Professional dieticians have introduced various diet plans, each one offering a different approach to maintaining your health. While the Mediterranean Diet focuses on the health of your heart, the DASH Diet focuses on regulating your blood pressure and dealing with associated issues.

Every diet plan requires you to adopt healthy eating habits by consuming wholesome foods and staying away from bad fats, processed foods, and refined sugars.

Let’s take a look at 4 effective diet plans for a healthy body.

The Keto Diet

It’s a popular plan that requires you to consume a diet low in carbs but high in fats. It works by stimulating the process of ketosis in the body – a process that burns fats instead of carbs for energy. As a result, the plan helps in weight loss management.

If you require professional guidance and are looking for a weight loss clinic Lakeland has a ton of options available that can help.

Here are some general tips for following the Keto Diet:

• Healthy Fats

Obtain your fats from healthy sources, such as avocados, olive oil, nuts, and fatty fish. These are heart-friendly, monounsaturated, and polyunsaturated fats that can help reduce the risk of heart disease.

• Moderate Protein Intake

Consume poultry, fish, and tofu as a source of protein. High protein intake is discouraged since the body can break it down and convert it into glucose – a carbohydrate – through the process of gluconeogenesis.

• Non-Starchy Vegetables

Since starch is also a type of carb, stay away from starchy vegetables, such as potatoes. Instead, consume more leafy greens, cauliflower, tomatoes, cucumbers, and other veggies without starch.

• Non-Caloric Sweeteners

Skip all sweeteners that contain calories. Instead, use substitutes like stevia or erythritol.

The Mediterranean Diet

The Mediterranean Diet follows the traditional eating habits of the people of Greece and Italy. Their abundant use of heart-friendly olive oil is the secret behind their general well-being and longevity. In addition, the use of wholesome and fresh ingredients instead of processed food items bears many health benefits, including weight loss.

The best part about this diet plan is that it offers many options for you to consume instead of restricting your meals or decreasing your portion sizes.

Here are the main elements of the Mediterranean Diet plan:

• Plenty of Veggies

Veggies like tomatoes, bell peppers, leafy greens, cucumber, and olives are commonly used in the Mediterranean diet. Add them to your salads for a refreshing side that’s full of vitamins, antioxidants, and minerals.

• Fresh Fruits

Eat plenty of fresh and juicy fruits, such as berries, grapes, figs, and melons. These offer many important vitamins and minerals that promote your overall health. Additionally, the fiber content of fruits keeps you satisfied and full.

• Olive Oil

The most prominent part of a Mediterranean Diet plan is the use of olive oil – a remarkable source of healthy fats. These are monounsaturated fats that play an important part in enhancing your heart health.

• Greek Yogurt

The deliciously thick and creamy Greek yogurt is a popular part of the Mediterranean Diet. It is full of protein that promotes muscle health, while the high calcium content strengthens your bones. Moreover, it also offers probiotics to keep your digestive system happy.

The DASH Diet

Dietary Approaches to Stop Hypertension – DASH – is a special dietary plan designed to help individuals manage hypertension. Additionally, the plan also contributes towards weight management and regulates blood sugar.

Here are the main components of the DASH diet:

• Restricting Sodium

Since sodium is one of the main culprits behind high blood pressure, the DASH diet requires you to reduce its intake. Instead, you are encouraged to use other flavorful ingredients to season your food, such as herbs, pepper, garlic, or vinegar.

• Lean Protein

Get your protein from poultry, fish, and legumes instead of red meat that’s full of saturated fat. As a result, you’re able to maintain your heart health, manage your weight loss, and improve your muscle tone.

• Limited Refined Sugar

DASH diet requires you to stay away from refined sugars – that includes sweets, processed foods that contain added sugar, fizzy drinks, and artificially flavored juices. White sugar adds to your calories and messes with your blood sugar without providing any useful nutrients.

• Nuts

Nuts like cashews and walnuts are high in healthy monounsaturated fats and omega-3 fatty acids. These keep your circulatory system healthy, along with supporting your brain health. Additionally, nuts are also high in fiber, providing a feeling of fullness to prevent overeating. That’s useful when you’re trying to manage your weight. Enjoyed in the form of a healthy snack, these are also a source of various vitamins and minerals that are beneficial for your overall health.

The Paleolithic Diet

The Paleolithic Diet plan takes us back to the era of hunting and gathering when our ancestors used to consume wholesome foods with no concept of processed eatables. It mostly revolves around food items that were hunted and gathered, such as game meat, fish, and edible plants.

It’s a diet that’s high in protein and fiber but low in fats and carbs. Consequently, it is effective for weight loss management. Moreover, since it involves wholesome and fresh food items, it protects you from the toxic effects of artificial additives.

Take a look at the main components of the Paleolithic Diet:

• Game Meat

The diet requires you to consume grass-fed cattle, free-range poultry, and wild-caught fish. All of these sources of meat are organic and free of additives. There are no antibiotics or artificial hormones that are usually found in commercially raised animals. Moreover, these are rich in nutrients, as grass-fed and free-range animals feed on a nutrient-rich natural diet instead of processed feed.

• Edible Plants

Our gathering ancestors used to collect a wide range of edible plants, such as leafy greens, berries, a variety of fruits, and root vegetables like potatoes. These provide numerous nutrients, including vitamins, minerals, antioxidants, and fiber to maintain your overall health.

• Organic Honey

Unprocessed honey is a healthy replacement for refined sugar. It is also popular for its anti-inflammatory properties that are helpful in dealing with several inflammatory problems, such as sore throat and certain skin conditions. Moreover, the antioxidants in honey can help the body fight free radicals and prevent chronic diseases, such as cancer.

• No Grains and Legumes

Since the Paleolithic Diet plan follows the eating habits of our ancestors who had not started agricultural practices yet, you are restricted from consuming grains and legumes. Although these are rich in protein, grains also contain gluten, which can cause allergic reactions in some individuals, leading to gastrointestinal issues, such as bloating and diarrhea. Similarly, legumes contain certain compounds, such as lectins and phylates, which reduce the body’s absorption of nutrients. Therefore, eliminating both grains and legumes from your diet can be beneficial for your health.

Final Thoughts

Mindful eating is the first step towards achieving a healthy body. You can prevent various health conditions like diabetes and cardiovascular diseases by improving your eating habits. Support your journey towards well-being with the help of various diet plans. Seek professional help and find out which plan suits you best.