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Veganism, Fasting or Keto? : Realistic vs. Fad Dieting

April 26, 2019

 

In the United States, weight loss is associated with an estimated $147 billion in medical costs. With over 2 out of 3 adults that are clinically diagnosed to be obese or overweight, researchers and healthcare professionals continue to look for scientifically or reliable supported strategies. At the same time, extreme weight loss programs and diets (both the sane and the absurd) come and go in popularity. 

Three of the most popular plans (ketogenic, fasting, and the vegan diet) stand polar opposites of each other regarding food strategy. However, all are popular for getting the pounds off. This is how they compare.

 

Veganism

 

A diet that strictly excludes meat and dairy ingredients is referred to as veganism.

 

Veganism diet plan: Fruits and vegetables that include spinach and greens, broccoli, Bok Choy, Swiss chard, and Brussels sprouts. This plan is ideal for weight loss because certain vegetables are extremely low in calories but contains high fiber. The daily ratio is 32g.

 

Vegetable proteins fill your appetite fast and reduce frequent urges and consumption of calories. These include beans, oats, and lentils. The daily ratio for proteins is 45g and for carbohydrates, it is 144g.

Intermittent Fasting

 

 

This is the act of spending part of your regular consumption time without eating. The span can last hours, a day, or even more. This is meant to trigger your body to consume stored fats. In this way a person gets to lose weight.This method has been proven to work, however, it is not for everyone. It has its own health benefits, but should only be allowed under the guidance of a physician.

 

Keto

 

A Ketogenic diet include high fats and very low carbs with the intention of losing or maintaining weight. In addition, it is accompanied by lots of health benefits. This is one of the recommended weight loss methods endorsed by many studies.

 

On a ketogenic diet, the body’s ability to burn down fats for energy is elevated. This causes the fat in the liver to be converted to ketones which become an energy supply to the brain. It also results in a massive reduction of blood sugar levels and insulin.This, with ketones from the liver has immeasurable health benefits.

 

This method is extensively used by athletes and bodybuilders.

 

With the Ketogenic dieting plan, fats contribute up to 75% calorie consumption, while 5% of carbohydrates are to be consumed daily. The protein contributes to 20% of the energy needed.

Realistic vs. Fad Dieting

  • In some cases, fad dieting enables people to lose weight quickly. The caveat is that the maintenance and will-power is demanding. Some people will eventually lose focus along the way and end up gaining back the weight. Realistic dieting is guaranteed but takes more time and is healthier for the body.

  • Realistic dieting provides the body the daily nutrients it needs.

  • Fad dieting offers weight loss, but there is no scientifically physical gain associated with it. Realistic dieting is an effort that requires very both physical training and a balanced diet.

  • Realistic dieting is scientifically proven and has many studies to back it. Fad diets have very few or no scientific proof for how it works.

  • In realistic dieting, the target is on losing weight by banning fat. Fad diets only focuses on weight loss but does not specify otherwise. This means you can be losing muscles too - as they are contributors to body weight.

 

A Realistic Universal Dieting Method

 

This is a universal diet plan, as it contains the necessary nutrients than fad diets.The only difference is the portion of nutrients.

  • Reducing simple carbs

One of the main contributors to weight gain is overloading on simple or refined carbs. This includes any products processed from a carbohydrate source.To cut down on weight, you begin by cutting down on these types of carbohydrates.This triggers the body to burn down fat deposits rather than burning them during exercise.

 

Taking in less carbs causes the kidneys to cut down excess water and sodium. This, in turn, reduces water weight and bloating. Additionally, the production of insulin reduces.

  • Cardio or strength training at least three times a week

 

Cardio involves jogging, running, dancing, swimming, and much more. The role is to increase metabolism, which triggers the burning down of body fat.

 

Strength training is like an autopilot for increasing metabolism. It ensures that metabolism is maintained at an optimum level. Like cardio, the calories are burned down, which contributes to weight loss. In the process, one is able to gain muscles due to the repetitive carrying of weight.

 

If you are new to the gym, have a trainer guide you through the process. Improper form can lead to injuries; and this will hamper any weight loss goals.

  • Consuming vegetables, protein, fat-rich foods

The consumption of carbs can be brought down to a recommended level by having a diet rich in low and complex carbs, proteins, and fat. Their limit is insufficient to trigger unhealthy weight gain. Moreover, they are rich in minerals, vitamins, and fibers, which are key nutrients for healthy growth. You are recommended to have 2 to 3 meals a day, but you can have a fourth meal if you feel hungry.

Protein has a tremendous effect on carbohydrates as it boosts metabolism to burn a range of 80- 100 more calories each day. It is a vital nutrient when you want to shed off weight.  Protein-rich foods have a capacity to make your stomach full, therefore, reducing food cravings. The result is a reduced calorie intake.

 

Valerie lives in New York. As a health advocate, she shares tips and steps on maximizing nutrition, weight, and fitness goals to help others embrace a healthier lifestyle. She blogs at Halfmile Fitness

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