Smart nutrition isn’t just about eating right to look good, it includes diet which enables our body to stay healthy and overcome certain diseases so as to stay fit. ‘We look what we eat’ and it’s undoubtedly true. If one sticks to a well-balanced diet full of minerals and vitamins; one’s body will surely reflect it. Moreover if you are overweight; this condition will place you at risk of obesity, diabetes, high cholesterol, elevated blood pressure and other health problems.
So here is a list of most popular and effective diets, diet menus and meal plans which will lead to healthy and well-balanced body:
Eat More, Weigh Less Diet It recommends dieters to consume no- cholesterol and 10% less fat and include ample of fruits and vegetables intake in their diet. It also recommends cutting out meat, oil, nuts, alcohol and sugar- containing food stuff. You will rely more on fruits and vegetables and eat food that is high in volume and low in calories.
Examples:
Breakfast: Nonfat yogurt, hot beverage, berries and orange juice
Lunch: Broccoli, stuffed baked potatoes, tossed green salad, fresh fruits
Dinner: Pasta with red peppers, white beans, lemon zest, garlic, tossed green salad, peaches cooked in red wine
Flat Belly Diet One question always strikes mind of over- weight people- How can I lose weight? But they don’t have to worry a bit now as flat belly diet will provide them with a solution. There are two parts of this diet plan. One is 4- day jump start phase and other is 4- week eating plan. First phase allows intake of 1200 calories per day and latter one increase this proportion to 1600 calories. During jump start phase; avoid processed foods, salt and gas- producing foods like onion and cabbage. You should also avoid tea, alcohol, coffee and other carbonated drinks.
Examples:
Breakfast: 1 flax-rich waffle having toppings of 1/2 cup banana (sliced), 2 tablespoons cinnamon, pecans, nutmeg
Lunch: 1/4 cup avocado (sliced), salsa divided among 4 small corn tortillas, 1/2 cup baby spinach leaves and burger meat
Dinner: 1.5 cups green beans tossed with 2 tablespoons almonds (sliced), 3 ounces wild salmon
Snacks: Instant hot oatmeal 2 tablespoons almonds and 1 cup blueberries
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Raw Food Diet This diet is strictly vegetarian. Basic emphasis is on restricting all those foods heated or cooked above 116 to 118 degree Fahrenheit. One strict belief is that a typical American diet containing animal products, processed and pasteurized foods lead to diabetes and an elevated blood pressure. Another belief is that due to cooking, food losses its nutritional benefits. Thus it is advised to consume raw food in this diet plan.
Examples:
Breakfast: Fruit salad topped with nuts (chopped)
Lunch: Salad made by shimmering together lentil sprouts, balsamic vinegar, olive oil, vegetable based dishes
Dinner: Vegetable soup, avocado and other vegetables, sunflower seed cheese
Drink: Coconut milk, natural fruit juices
3-Day Diet This diet is a very low calorie diet- around 1000 calories per day. It is considered as one of the most effective weight-loss diet that allows shedding of weight very quickly. It helps dieters to lose 10 pounds in just three days. It also results in low cholesterol, quick weight loss and more energy. As its name suggests; it is followed strictly for three days; if you want to lose more weight follow your normal diet for 4-5 days and then start over again.
Examples:
Breakfast: Toast (1 slice), half grapefruit, Peanut butter (1 tablespoon), black tea or coffee
Lunch: Toast (1 slice), canned tuna (1/2 cup), black tea or coffee
Dinner: Vanilla ice cream (1/2 cup), Broccoli (1 cup), carrots (1/2 cup), 2 frankfurters, black tea or coffee
Protein Power Diet This diet is based on the fact that if one intakes more proteins and less carbohydrates; one loses weight and stays healthy. It is based on intake of more lean proteins and about 30 to 60 grams of carbohydrates. Motive behind this diet is to keep insulin level of body low as a body that induces less insulin will weigh less.
Examples:
Breakfast: Breakfast sausage (1 ounce), one poached egg, toast with butter, tea or coffee
Lunch: Boiled egg (1 half), tuna (3 ounces), low fat mayonnaise, pita bread (limited amount), bean sprouts, tomato, lettuce, olives, pickles, sun flower seeds, green onion.
Dinner: Grilled salmon (4 ounces), 1 cup zucchini, 1 tablespoon butter, mixed salad with vinegar and oil dressing, white wine(4 ounces)
Snacks: Large orange and Gouda cheese (two ounces)
South Beach Diet This diet is based on eliminating refined carbohydrates like sugar and white flour, potatoes, cereals and rice etc. However original purpose of this diet was to prevent any heart disease; but then it focused on weight loss too. It recommends intake of low fats, lean proteins and good carbs like vegetables, fruits and whole grains. It consists of two phases. Phase 1 is two weeks long and includes intake of legumes, unsaturated oil like olive oil, high fiber vegetables and lean proteins. Phase 2 consists of addition of fruits and whole grains. This phase continues till one reaches his goal.
Examples:
Breakfast: Vegetable juice, spinach with breakfast pita (dish), feta cheese and eggs, tea or coffee Snack: Assorted vegetables with pesto dip and cilantro
Lunch: Green salad, and curried turkey.
Snack: Peanut and apple butter sandwiches
Dinner: Baked tomatoes with toppings of Parmesan cheese, Edamame appetizer, shrimp and rice (Louisiana- style)
Dessert: Tiramisu (south beach diet- style)
Grape fruit Diet It is based on the fact that enzymes present in grapefruit can burn body fat. It is a short term fad diet that helps in shedding of 10 to 12 pounds after its intake. Carbohydrates intake in this diet is restricted to 800 calories per day and it encourages food like eggs, meat and other foods rich in fats and proteins. Moreover in this diet half of grapefruit is taken before every meal. Dieters can also take a glass of slim milk and tomato juice before going to bed. They are also encouraged to drink plenty of water between meals.
Examples:
Breakfast: Eggs, bacon
Lunch: Meat, salad
Dinner: Meat, salad
Whatever diet scheme you prefer to choose, it all depends on one’s life style and natural food habits. One thing is sure all these diet plans are effective and give profound results whether it is trimming of one’s waist line or making them look younger and healthy. Choose any of the above plans according to your requirements and step towards healthier and better living!!!