Weight Loss

Types of Diets – How They Work and Pros & Cons

37 mins read

Diet is a term that refers to the consumption of a specified amount of nutrients with the purpose of improving one’s health or losing weight (with the two often being related). Despite the fact that humans are omnivores, each culture and each individual has certain dietary preferences or some food taboos. This might be due to personal preferences or ethical considerations. Individual food choices may be more or less healthful depending on their circumstances.

Types of Diets

What is Fad Diet?

When it comes to diets, they’re comparable to fashion trends in that they’re fashionable for a short period of time but are not recommended as a normal diet. They’re also known for promising unrealistically rapid weight reduction or irrational health gains. There is no one definition of what a fad diet is; rather, it encompasses a range of diets with varying methodologies and evidence bases, and therefore varying results, benefits and downsides, all of which are always changing. Most fad diets promise quick results with little effort, and as a result, they may fail to educate customers about the long-term adjustments in food and lifestyle that are required for long-term health benefits. The promotion of fad diets is often based on exaggerated promises, such as quick weight reduction of more than 1 kg/week or improved health as a result of “detoxification,” or even on potentially harmful claims.

Clasification of Diet

Food-specific diets

A dietary strategy in which particular food categories are purposefully ingested together or separately is used to achieve weight loss.

Alkaline Diet

The alkaline diet promotes better health by substituting acid-forming meals with alkaline ones. The acid-alkaline diet is sometimes called the alkaline ash diet. The Alkaline Diet promises to combat sickness and cancer, although this is unproven. Although decreasing junk meals and increasing plant foods may benefit your health, this has nothing to do with pH levels.

Cabbage Soup Diet

Weight reduction using the Cabbage Soup Diet. Its supporters believe it may help you lose weight in seven days.

This diet is simple, yet not easy to follow. It’ll make you hungry, weak, and bored. You could be unwell. A Cabbage Soup Diet for more than a week may leave you lacking in vital nutrients.

The diet also does not foster the lifestyle adjustments required for long-term weight reduction and health.

The Cabbage Soup Diet’s rapid weight reduction might create health issues and can be deadly when done without a doctor’s supervision.

Ask your doctor before starting this diet. Then they’ll teach you a healthy method to do it.

Baby Food Diet

The Baby Food Diet may be an option for quick weight reduction. Unless you opt to purée your own baby food, meal prep is minimal. All you need to do is buy baby food jars. They are simple to lunch pack. And several diets enable you to have a “adult” supper every day.

Baby Food Diet

Unless you prepare your own baby food, your options are limited. You will also discover that texture is important in the experience of eating. It’s hard to resist temptation when your stomach is empty. Costs may also mount depending on how many jars you consume daily. Individual packaging also harms the environment.

Carnivore Diet

The carnivore diet may sound appealing if you like meat at every meal. This diet plan requires daily consumption of meat or animal products. Unlike keto, which restricts carbohydrates to a daily limit, the carnivore diet goes for zero. No other food categories are allowed – no vegetables or fruits, grains or legumes, nuts or seeds.

This diet promotes weight reduction, increased mood, and blood sugar control. Its premise is that high-carb diets induce chronic illness. But consuming just animal protein and no carbohydrates has downsides.

Carbs are maligned. Carbohydrates are digested into glucose for energy. But if you don’t exercise consistently, those carbohydrates might turn into fat. Too many carbohydrates may easily lead to weight gain.

Cookie Diet

The Cookie Diet, developed by Stanford Siegal, MD, in 1975, is a low-calorie diet that encourages individuals to lose weight by consuming specially prepared cookies. Other variations of the Cookie Diet exist today, such as the Hollywood Cookie Diet and the Soypal Cookie Diet, although none have been around for as long as the original.

A cookie diet is eating four or six cookies a day for breakfast and lunch, followed by either a light frozen supper (fish or meat and veggies) or a home-cooked meal consisting of a protein source (fish or meat and vegetables).

Cookie diet

When it comes to supper, the Cookie Diet provides two caloric options: a 500-calorie option and a 700-calorie one. A four-ounce plate of shrimp sautéed with basil, scallions, and spices, served with a side dish of a cherry tomato and bean salad dressed in a mild vinaigrette, is an example of a 500-calorie dinner meal.

Mucusless Diet

Eating your way to good health using a scientific approach. It provides answers to the mysteries of latent, acute, and chronic illnesses. The recipe for vitality is revealed. This article explains how diet modification is used to enforce elimination. Ehret’s technique is more of a training programme than a personal therapy programme.

Recognizing that Nature does not produce quick miracles when it comes to repairing the body, but rather requires appropriate compensation for the body’s previous poor living and eating habits. The Mucusless Diet Healing System is designed for everyone who is interested in understanding the most important and precious of all knowledge: how to control their own health and well-being. How to live longer while dealing with every physiological and mental feeling in a rational manner

Paleolithic Diet

A paleo diet is a dietary plan centred on foods that are comparable to those that could have been consumed during the Paleolithic period, which spans from around 2.5 million to 10,000 years ago and includes items such as meat, vegetables, fruits, and nuts.

A paleo diet often consists of lean meats, fish, fruits, vegetables, nuts, and seeds – items that could previously only be acquired by hunting and gathering — as well as whole grains and legumes. A paleo diet restricts foods that were popular around the time of the invention of farming, around 10,000 years ago. Dairy products, legumes, and grains are examples of these foods.

Paleolithic Diet

Paleolithic cuisine, Stone Age diet, hunter-gatherer diet, and caveman diet are all terms used to describe a palaeolithic or caveman diet.

What to eat

  • Fruits
  • Vegetables
  • Nuts and seeds
  • Lean meats, especially grass-fed animals or wild game
  • Fish, especially those rich in omega-3 fatty acids, such as salmon, mackerel and albacore tuna
  • Oils from fruits and nuts, such as olive oil or walnut oil

What to avoid

  • Grains, such as wheat, oats and barley
  • Legumes, such as beans, lentils, peanuts and peas
  • Dairy products
  • Refined sugar
  • Salt
  • Potatoes
  • Highly processed foods in general

A palaeolithic diet may assist you in losing weight or maintaining your current weight. It may possibly have additional health benefits that are not yet known. However, there have been no long-term clinical trials conducted on the diet to determine its advantages and possible hazards.

Getting adequate exercise and eating a well-balanced, nutritious diet that includes enough of fruits and vegetables may allow you to get the same health advantages.

Pegan diet

The “pegan” diet is a mix between the paleo diet (which emphasises whole foods including fruits, vegetables, meats, and nuts) and the vegan diet (which emphasises plant-based meals).

Dietary guidelines for pegans include consuming 75% plant-based meals and 25% animal-based foods. It promotes eating complete, fresh foods produced responsibly with little environmental impact. Also, no processed foods. Dairy and gluten are forbidden.

Pegan Diet: What Can You Eat?

  • Fruits and vegetables with low starch or glycemic index, include broccoli, carrots, peas, and tomatoes
  • Almonds, pistachios, walnuts
  • Chia, flax, and pumpkin seeds
  • Grass-fed beef, poultry, and pork
  • Salmon, herring, and cod are mercury-free fat-rich fish.
  • Eggs
  • Quinoa, brown rice, oats, and amaranth are gluten-free grains.
  • Sugar is allowed on the pegan diet, but only as a treat.

What Should You Omit?

This diet excludes gluten and dairy. You should also avoid or restrict processed foods with additives for a longer shelf life. The pegan diet excludes:

  • cereals, granola, and beer
  • Yogurt with cheese
  • Beans, peas, and lentils
  • Pesticide-treated foods
  • Anything containing preservatives or artificial sweeteners

Low-Carbohydrate / High-Fat Diets

The low-carb high-fat diet (LCHF) is an umbrella term for eating patterns that minimise carbohydrate intake while increasing fat intake.

Low-carbohydrate, high-fat, moderate-protein diets (LCHF) are low in carbs, high in fat, and moderate in protein.

This way of eating is frequently referred to as the “Banting Diet” or just “Banting” after William Banting, a British man who popularised it after losing a significant amount of weight with this technique of eating.

The eating plan places an emphasis on natural, unprocessed foods such as fish, eggs, low-carb vegetables, and nuts, while discouraging the use of highly processed, packaged foods.

Ketogenic Diet

Ketogenic is a low-carb diet. The objective is to obtain more protein and fat and fewer carbs. You limit easy-to-digest carbohydrates like sugar, soda, pastries, and white bread.

When you consume fewer than 50 grammes of carbohydrates per day, your body runs short of quick-burning sugar (glucose). This takes 3-4 days. As a result, you lose weight by breaking down protein and fat for energy. This is ketosis. It’s vital to remember that the ketogenic diet is designed to help you lose weight, not to improve your health.

In addition to weight loss, a ketogenic diet may assist manage some medical disorders including epilepsy. It may also assist with heart disease, some brain illnesses, and even acne, but further study is needed. Consult your doctor beforehand, particularly if you have type 1 diabetes.

It may help you lose weight faster than conventional diets in the first 3 to 6 months. This might be because converting fat to energy needs more calories than carbohydrate conversion. It’s also likely that a high-fat, high-protein diet makes you feel fuller longer, causing you to eat less.

Atkins Diet

A low-carbohydrate fad diet developed by Robert Atkins in the 1970s, it was sold with the claims that carbohydrate restriction is critical to weight reduction and that the diet provided “a high-calorie approach to remain skinny forever.” It was later debunked.

Atkins’ book, which became one of the top 50 best-selling books in history, helped to popularise the diet, which is now said to be followed by as many as one in every eleven North American people. Atkins passed away in 2003, and his company, Atkins Nutritionals, Inc., filed for bankruptcy in 2005 after suffering significant financial losses.

There is no convincing evidence that the diet is successful in attaining long-term weight reduction, and it is imbalanced since it encourages limitless intake of protein and saturated fat, and it may raise the risk of heart disease in certain people.

Bulletproof Diet

Life moves quickly, and we live in a hectic environment. The majority of individuals are concerned that they could look and feel better, as well as that they are not functioning at their best. In addition to helping you lose weight and feel fantastic quickly, the Bulletproof Diet is also about protecting your body and mind against the inflammation and guilt that typically accompany high expectations, peak performance, and extreme stress.

In reality, it teaches readers how to control their demanding lives in order to improve their health, their performance, and their overall happiness. The Bulletproof Diet is a straightforward guide that equips busy readers with the tools they need to achieve real-world success.

Dukan Diet

There are four stages to the Dukan Diet, which is characterised by its high protein content and low carbohydrate content.

Dukan Diet

Dr. Pierre Dukan, a French medical practitioner who specialises on weight management, is credited with inventing the programme.

Dr. Dukan developed the plan in the 1970s after being inspired by an obese patient who said that he would be willing to give up any meal, with the exception of meat, in order to lose weight.

Dr. Dukan created The Dukan Eating in 2000, after seeing many of his patients achieve significant weight reduction outcomes while following his diet plan.

The book was finally published in 32 countries and quickly rose to the top of the bestseller list. It is said to have assisted individuals in losing weight quickly and easily without experiencing hungry.

The Dukan Diet, like the Atkins Diet, incorporates elements of the high-protein, low-carb Stillman Diet as well as the Atkins Diet.

South Beach Diet

In comparison to standard low-fat diets, the South Beach Diet is a healthful way of eating that is much lower in carbohydrates. It also urges dieters to consume mostly unprocessed foods, large quantities of veggies, and carbohydrate sources that are rich in fibre and healthful.

The diet, on the other hand, allows for the use of processed vegetable oils, which may constitute a health risk. However, by substituting unprocessed monounsaturated fats such as extra virgin olive oil, avocado oil, or macadamia oil for saturated fats, you may prevent this disadvantage.

Having said that, the South Beach Diet is most likely a healthy method of eating that can be maintained over time.

Following the programme, many individuals have reported losing weight and keeping it off for an extended period of time.

However, in the end, the most successful diet for weight reduction is the one that you can stay with over the long haul without difficulty.

High-Carbohydrate / Low-Fat Diets

A diet that allows for the consumption of oatmeal, pasta, and bread is one that we support – as long as they are all made from whole grains. In other words, they are lower in fat than their refined equivalents, and they also include higher quantities of fibre and vitamin B than refined counterparts. Oats, quinoa, barley, and rye are among the grains that have earned the approval of HCLF eaters.


Audrey Eyton, a British novelist, wrote The F-Plan in 1987. It was the first high-fiber diet publicised, and it worked well for those who tried it. The diet is low-fat and high-fiber. Dietary fibre is thought to swiftly fill you full, giving the bulk of meals without the calories. The majority of fibre is absorbed. It was also believed that chewing rich fibre meals helped the body identify fullness. Eating plenty of fruit and vegetables is the key to a healthy diet. Fiber content will certainly exceed the RDA of 25-30g. The diet’s daily calorie consumption would be roughly 1250.

Ornish Diet

The Ornish Eating is a well-known diet regimen that claims to help people reverse chronic illness and improve their overall health.

It entails adopting significant lifestyle adjustments as well as adhering to a low-fat, plant-based diet rich in fruits, vegetables, whole grains, and legumes.

However, it limits some nutritious food categories and, if not well planned, may raise your risk of nutritional deficiencies.

Ornish Diet

The Ornish diet is a low-fat, lacto-ovo-vegetarian diet that emphasises a variety of foods. Though it may aid weight reduction, it is very low in fat and restricts the consumption of certain food categories, which may lead to vitamin deficiencies.

The diet is a low-fat, lacto-ovo-vegetarian diet that emphasises plant-based foods such as fruits, vegetables, whole grains, and legumes.

Soy products, egg whites, and restricted quantities of non-fat dairy are among the items allowed on the diet.

According to the diet’s originator, merely changing your eating habits may help you lose weight and slow the advancement of chronic diseases such as prostate cancer, heart disease, and diabetes.

McDougall Diet

The McDougall Program consists of a starch-based diet (potatoes, sweet potatoes, grains, etc.) with fresh or frozen fruits and vegetables and no additional oils. Take a minimum of 5 micrograms (mcg) of additional vitamin B12 each day if you’ve been on the diet for more than three years, or if you’re pregnant or breastfeeding.

This all-encompassing Free Program has the potential to transform your life. We also recommend that you go through the rest of the McDougall website and McDougall books to find over 2200 healthful recipes.

Pritikin Diet

The Pritikin diet is a low-fat, high-fiber diet that is part of Nathan Pritikin’s “Pritikin Program for Diet and Exercise,” a lifestyle regimen he established. The diet’s description book, published in 1979, became a best-seller.

The Pritikin Diet is not excessive in any way except that it is highly healthful. The Pritikin Program of Diet and Exercise has been proven to not only promote weight reduction but also to prevent and control several of the world’s top killers, including diabetes, hypertension, and heart disease, in over 100 studies published in peer-reviewed medical publications.

Rice Diet

The rice diet is a low-fat, low-sodium, high-complex carbohydrate diet. In 1939, it was created by Walter Kepmner, MD, a Duke University physician. Kitty Gurkin Rosati, a licenced dietitian who specialises in the prevention of obesity, heart disease, and other chronic illnesses, reprinted his method in her book “The Rice Diet Solution” in 2006, and it regained prominence.

The diet works by restricting salt and sodium-rich meals, according to the official book. This will aid in the de-bloating of your body and the removal of extra water weight. The diet also reduces saturated fats in addition to consuming low-sodium meals.

Rice Diet

Instead, it fills you full with high-fiber meals and carbohydrates including fruit, vegetables, grains, and beans as the primary source of nutrients. It also eliminates almost all dairy products from your diet.

If you’re trying to reduce weight, the rice diet plan also has a calorie limit. If you’re not exercising, it suggests beginning with a lower calorie intake and gradually increasing to roughly 1,200 to 1,500 calories per day.

If you stick to the diet plan in the book, you’ll go through three phases that teach portion control and dietary balance, allowing you to eat everything you want in moderation.

Liquid Diet

A clear liquid diet consists of clear liquids that are readily digested and leave no undigested residue in your digestive track, such as water, broth, and plain gelatin. Before some medical operations or if you have specific digestive difficulties, your doctor may recommend a clear liquid diet. A clear liquid diet should not be maintained for more than a few days since it lacks sufficient calories and nutrients.

Colors may be added to clear beverages and meals as long as they can be seen through. Foods that partially or totally melt to liquid at normal temperature are termed liquid. When you’re on a clear liquid diet, you can’t consume solid food.

What Is a Liquid Diet, and How Does It Work?

A liquid diet, as the name implies, entails receiving all, or at least the majority, of your calories from beverages. There are several types.

A doctor may recommend a clear liquid diet for a brief period of time. Before a medical operation or if you’re suffering digestive problems, you’ll typically be instructed to follow one. You won’t receive enough calories or nutrients on one of these diets, so you shouldn’t undertake them for lengthy periods of time or without medical supervision.

For weight reduction, some choose for alternative sorts of liquid diets. Fruit or vegetable juices, or smoothies, are usually the only options. These beverages may be used to replace all or part of your meals (usually breakfast and lunch). Some of these plans also include refreshments.

These diets may help you lose weight by lowering your calorie intake, but they should not be followed for an extended period of time. Before starting a liquid diet, see your doctor. Make sure you’re getting enough key nutrients like fibre and protein.

Do liquid diets help you lose weight?

Liquid diets, like any diet that provides you with less calories than you consume, may be effective. These diets may assist by removing the element of guessing from portion management. They’re also useful if you have difficulty chewing.

However, the effects may not endure. When you severely reduce your calorie intake, your metabolism slows in order to save energy. If you don’t adjust your eating habits after you stop the liquid diet, you’ll probably gain back the weight you lost.

Some liquid diets are more effective over time than others. Overweight persons may find that calorie-controlled diets that contain both solid food and liquids are an effective and simple method to regulate their intake.

Fasting Diet

Intermittent fasting is a new health fad. Weight reduction, better metabolic health, and maybe longer life are claimed benefits.

Each strategy has merit, but the optimum way for each person varies.

There are many ways to do this. But you should see a doctor before starting an intermittent fast or determining how frequently to fast.

Here are 6 common methods to do it.

16/8 Method

The 16/8 approach entails fasting for 16 hours and eating just for 8 hours every day.

A meal might be split into two or three halves.

The Leangains regimen was promoted by fitness specialist Martin Berkhan.

This kind of fasting is as easy as not eating after supper and missing breakfast.

If you eat at 8 p.m. and don’t eat again until noon the following day, you’ve fasted for 16 hours.

This strategy may be difficult to adapt to for those who need food in the morning. Many breakfast skippers eat this way automatically.

During the fast, you may consume water, coffee, or other low-calorie liquids to help curb hunger.

During your eating window, it’s critical to focus on healthy choices. No processed meals or extra calories will work with this strategy

The 5:2 diet

5:2 diet comprises eating normally 5 days a week and 500–600 calories on 2 days.

Michael Mosley, a British journalist, popularised the diet.

Women should consume 500 calories and males 600 on fasting days.

Like eating regularly every day except Mondays and Thursdays. Then you consume two 250-calorie meals every day for 2 days.

Eat Stop Eat

This strategy has been popular for years thanks to fitness specialist Brad Pilon.

A 24-hour fast is defined as a mealless period between supper and dinner.

In this case, a 24-hour fast would be accomplished by finishing supper at 7 p.m. on Monday and not eating again until 7 p.m. on Tuesday. The consequence is the same whether you fast from breakfast to breakfast or lunch to lunch.

Solid foods are not authorised during the fast.

In order to lose weight, you must adhere to your usual eating schedule. In other words, eat as if you hadn’t fasted.

A 24-hour fast may be challenging for many people, thus this strategy may not be suitable for all individuals. But you don’t have to go in headfirst. To begin, aim for 14–16 hours, then work your way up.

Alternate-day fasting

Intermittent fasting is done on alternating days. This approach comes in many forms. Some allow about 500 calories on fasting days.

Intermittent fasting was shown to be no more successful than calorie-restricted diets in causing weight reduction and maintenance.

For newcomers, a complete fast every other day may seem excessive

The Warrior Diet

Ori Hofmekler, a fitness specialist, promoted the Warrior Diet. Daytime raw fruit and vegetable consumption is limited to one large meal at night. There is a 4-hour eating window during which you must fast.

In the early days of the Warrior Diet, intermittent fasting was included. Mostly entire, unadulterated foods, this diet’s food selections are comparable to the Paleo diet.

Spontaneous meal skipping

The advantages of intermittent fasting may be obtained without following a set regimen. For those who don’t want to prepare or eat, skipping meals is an alternative.

But to avoid famine or muscle loss, some individuals eat every few hours. Others have bodies that can withstand lengthy periods of starvation and can go without food. You are the expert on yourself.

So, if you’re not hungry one day, skip breakfast and have a nutritious lunch and supper instead. A brief fast may be possible if you are travelling and cannot locate food.

Detoxifying Diet

For the purposes of this definition, detoxification or detoxication (detox) is the physiological or medical elimination of hazardous compounds from a living entity, such as the human body. This process is mostly performed by the liver.

Detox diets are not only not recommended for persons who have specific medical issues, but they may also be dangerous. There is no evidence that they lower blood pressure or cholesterol levels, or that they have a beneficial impact on the cardiovascular system. They may be very harmful for persons who have diabetes.

Detox Diet

The key to comfortable cleanse is to ease yourself into the program, so that your body doesn’t go into a shock. Alcohol, coffee, cigarettes, refined sugars, saturated fats and all processed foods must be removed from the diet at all costs. Increase fiber intake to help keep your colon clean. Aim for at least 8 glass of water within the day. Make a trail mix of nuts and seeds like walnuts, almonds, pumpkin seeds and chia seeds.

Detox Diet

Eat low GI fruits like guava, pear, apple, orange, strawberries, peach, plums and apricots. Half a lemon squeezed into warm water or cleansing herb tea for breakfast. Follow with a brisk walk, bike ride, yoga or swimming for lunchtime exercise. Shilpa Arora is a renowned Health Practitioner, Nutritionist and certified Macrobiotic Health Coach. She has to her credit Doctorate in Natural Medicine. She is currently based in Delhi NCR region, offering life style programs supported by the most up-to-date clinical research.

Fat Flush Plan

The Fat Flush Plan is a form of diet and “detox” plan that promotes weight loss. The strategy, according to the business, is a technique to “detoxify the body in preparation for long-term weight reduction.”

The Fat Flush Plan was created by nutritionist Ann Louise Gittleman in 1988, yet the renowned Fat Flush Plan book wasn’t released until 2002, when it became popular.

Since then, Ann Louise has expanded the Fat Flush brand to include a number of other programmes. Her website, fatflush.com, is where she offers weight reduction regimens, vitamins, and recipes to customers.

These diet programmes are popular among individuals who want to lose weight quickly and effectively.

However, promises that the diet would “detoxify” the body, including liver cleaning, as well as the advertising of “fat burning” supplements, liquid meal replacements, and other similar products, have garnered condemnation from the medical community, and with good cause.

Lemon detox diet

The lemon detox diet consists of drinking just a lemon juice-based cocktail for one or two weeks, with no other solid meals consumed during that time. The diet’s goal is to eliminate toxins from the body and cleanse it. Scientists, on the other hand, have found no evidence to back these assertions, and the diet may even be hazardous in certain instances.

The term “detox” refers to medical techniques that are used to eliminate alcohol, narcotics, and other toxins from the body. In order to do this, drug-based therapy are often used in conjunction with these operations. To the contrary, outside of this unique medical context, the idea of detoxifying is just another popular dietary craze without any supporting evidence.

Those who believe in the benefits of the lemon detox diet claim that it may enhance skin and digestion while also increasing energy and weight reduction. This essay will look at the validity of these claims as well as whether or not the lemon detox diet is safe.

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