TIMESINDONESIA, JAKARTA – The Covid-19 pandemic, which requires people to move at home, can actually disrupt their diet. Many people have experienced an increase body weight during a pandemic. However, this can certainly be dealt with diet healthy.
If done correctly, a diet can not only lose weight but can also be used as a daily diet that can help maintain a healthy body. The types are now increasingly diverse.
More and more diet options that can be selected according to the needs and health conditions of the body. Here are some types of diets that are effective at losing weight while providing health for the body, which are summarized from several sources:
1. Diet Vegan
A vegan diet means eliminating meat (including poultry and fish), eggs and dairy products. This diet is a diet that is low in fat and high in fiber, making it effective for weight loss.
Vegan dieters believe that a diet that reduces the consumption of meat, eggs, milk and cheese has been shown to reduce the amount of saturated fat, cholesterol and blood sugar levels.
However, there are certain types of animal products that contain certain nutrients that cannot be met through a vegan diet, such as vitamin B-12, iron, vitamin D, calcium, and omega-3 fatty acids. This can be a mistake if the dieter does not balance nutrition. But it can be overcome by taking a multivitamin.
2. Diet Vegetarian
Unlike the strict vegan diet, the vegetarian diet still allows the consumption of eggs, dairy products, and honey. A vegetarian diet is also considered effective in helping with weight loss.
However, a vegetarian diet also has the potential to deprive us of certain nutrients, such as protein and choline. Therefore, it is important to pay attention to this and find ways to deal with it.
3. Mediterranean Diet
Based on the ranking conducted by US News, health experts rate the Mediterranean diet or Mediterranean diet as the first best type of diet because it is effective in losing and maintaining weight stability, easy to follow, of course healthy.
The key to a diet that is inspired by the diet of this Southern European community is
consume fish and seafood, vegetables, eggs, fruits, nuts, seeds, feta cheese, wheat-based bread, greek yogurt, dark chocolate, and olive oil.
While sugar, salt, red meat, refined oil, and junk food are completely avoided. Chicken and poultry can be eaten occasionally and drink lots of water.
4. Diet Paleo
This diet adapts the diet of ancestors or early humans. Foods that are allowed to be consumed while on this diet are fruits, vegetables, nuts, seeds, and low-fat protein.
Paleo dieters are discouraged from consuming sugar, dairy products, wheat products, and processed foods.
The Paleo diet has been shown to be effective in losing weight by reducing daily carbohydrate consumption. In addition, the paleo diet is also able to reduce blood sugar levels, blood pressure, and cholesterol.
5. Low Carbohydrate Diet
As the name suggests, the focus of this diet is to reduce consumption of carbohydrates, for example stopping consumption of rice, bread, pasta, instant noodles, bread and cakes, and sweet drinks. This diet limits daily carbohydrate consumption to only 20-150 grams per day.
To keep getting energy intake while on a low-carb diet, it is recommended to consume fruit juices and smoothies, green vegetables, eggs, fruits, fish and seafood, lean meats.
A low-carb diet causes the body to use fat energy instead of carbohydrates. This type of diet has a big impact on weight loss, especially for people who are overweight and obese.
6. Diet Keto
Reducing carbohydrates and increasing the consumption of healthy fats, such as avocado and fatty fish, are at the heart of the ketogenic diet.
The keto diet loses weight by making the body use fat as its energy source. But the fats in question are of course good fats that come from avocado, coconut, nuts, eggs, cheese, milk, yogurt, seeds, fish oil and olive oil.
Then green vegetables, fish, beef and lean chicken. For vegetables such as carrots and potatoes, it should be avoided because they contain high starch.
The benefits of having the right keto diet can gradually reduce body fat as well as being a therapy for people with type II diabetes and children with epilepsy.
7. Intermittent Fasting
Intermittent fasting is a diet that focuses on the cycle between fasting and eating. This diet does not prohibit eating certain foods and is more about controlling eating hours.
The results of the fasting diet for the perpetrator are quite successful in losing weight. It is proven that there is a decrease of about 3-8 percent for 3-4 weeks.
Even though it is considered effective, a fasting diet will have an impact on reducing blood sugar levels. So it is not recommended for pregnant women, nursing mothers, children, and people with malnutrition conditions.
8. Diet Dukan
The dukan diet is a diet high in protein and low in protein. Both carbohydrates and fats are taboo in the Dukan diet. However, dieters are allowed to eat as much as they want, even calorie foods, as long as these foods are included in the Dukan diet list.
This diet is quite effective in losing weight, increasing the body’s metabolism, and reducing the hormone ghrelin which triggers hunger. However, this diet can reduce the benefits of other important intake obtained from other foods, such as fruit, wheat, and nuts.
9. Diet Atkins
This diet seeks to control carbohydrate intake, and consume more protein and fat instead. It’s just that, the effectiveness of the Atkins diet for weight loss and maintenance is still not supported by strong research results.
The Atkins diet considers that reducing carbohydrates will make the fat burning process more effective. This is because the body will then prioritize fat burning as an energy source. This is what can encourage weight loss.
However, in addition to the benefits, there are also Atkins diet risks that need to be considered, such as dizziness, headache, tiredness, weakness, nausea, diarrhea, or difficulty defecating. This occurs due to decreased carbohydrate intake.
Those are the 9 types diet to lose body weight also maintain the ideal body. Keep in mind that each type of diet focuses on losing weight in a different way and has different side effects. Therefore, consult your doctor before deciding on a diet method.