Only a few decades ago, experts considered getting fit and losing weight to be simple feats. Shedding those extra pounds and toning up took little more than counting calories, cutting out fat and burning more calories than were taken in. Those who didn’t succeed just weren’t trying hard enough. This line of reasoning left many of us starving, exhausted, irritable and inadvertently raising our own cortisol levels over disappointing results.

 

Finding a New Truth

In time, science proved the conventional route to fitness and weight loss didn’t work for everyone. Tailoring diet plans based on underlying issues emerged as a primary concern. This revolutionary new truth led to a number of new diets being developed. From the ultra-low-fat route to the hybrid paleo ketogenic diet, each has its own set of guidelines and restrictions.

 

Unfortunately, figuring out which ones work for which body types, lifestyles and dietary needs create an entirely new challenge. Take a look at these four effective and beneficial diet types, and consider whether one of them might help you reach your fitness goals.

 

1) Paleo-Keto Diet

Since this diet combines vital elements of two popular and effective plans, it may seem like the ultimate weapon in the battle for optimal health. Please understand this plan isn’t designed for weight loss. It’s geared toward those with certain types of diabetes.

 

Studies show the paleo-keto diet can help prolong the need for insulin injections among people with new-onset type 1 diabetes and treat insulin resistance in those with type 2. People suffering from epilepsy, Crohn’s disease and certain other conditions may also benefit from this type of diet.

Maintaining a 2:1 fat-to-protein ratio is required in the initial stages of this diet plan. Fatty meats fried in lard are encouraged. Carbohydrate intake should be 30 grams per day or less, and fruits and veggies are kept at a minimum. Dairy products, starches, and artificial sweeteners are foods to be avoided.

 

2) Low-Carb Diets

Low-carb diet plans are popular options for weight loss. They help wean the body off energy-producing carbohydrates and promote high protein intake. In turn, this aids the body in gleaning energy from fatty acids and ketones.

 

Programs in this category have been found to lower blood pressure and bad cholesterol while helping regulate blood sugar levels. Though a number of people notice a distinct improvement in the way they feel on a low-carb diet, others experience an opposite effect.

 

3) Ultra-Low-Fat Diet

Traditionally, low-fat diets dictate no more than 30 percent of a person’s daily caloric intake should come from fats. Ultra-low-fat variations reduce this percentage to 10. They also limit protein consumption and promote foods high in carbohydrates.

 

Though these types of diets can certainly be effective for rapid weight loss, they also have downsides. People often find ultra-low-fat diets leave them unsatisfied, so staying on track isn’t easy. These plans also greatly restrict the use of healthy fats known to foster weight loss and reduce the risk of heart disease among other benefits.

 

4) Vegan

Vegan diets require cutting out all animal-based foods. This type of plan often instigates weight loss without the need to count calories because many vegan-friendly foods are naturally low in calories. Those following a vegan lifestyle tend to report feeling more satisfied after meals since they’re allowed to eat until they’re full. High fiber intake with these plans helps keep hunger from returning as quickly as it might with some other diets.

 

At the same time, the vegan diet allows for the inclusion of some foods high in healthy fats, like avocados, nuts and chia seeds. While the primary concern with this diet is maintaining adequate protein intake, numerous acceptable alternatives are high in this vital nutrient, such as quinoa, tofu, nuts, beans, and lentils.

 

In a Nutshell

An ever-growing list of diet plans has come to the surface in recent years. While many of them are considered healthy, not all of them are effective for everyone. Some aren’t sustainable for those with busy lifestyles whereas others just aren’t designed for people with certain underlying medical conditions. Still, with all the alternatives now available, at least one of them is sure to meet your needs and generate the results you’re looking for.