Although its Latin originmeans "daily food consumption", today the word "diet", which means "eating to stay fit and healthy", is a part of everyone's life today.
Today, diet, defined as "consumption of food and beverages accepted as a lifestyle for the purpose of losing weight and maintaining weight", has hundreds of different options based on geographical regions and consumption habits. Emerges. The most popular of these always remain on the agenda.
So what are these popular diets?
1) AREA DIET
Alan Diet, Dr. It is a diet developed by Barry Spears. It is based on a principle that includes the intake of almost 40 percent carbohydrates, 30 percent fat and 30 percent protein in the diet.
In the Alan diet, where the emphasis is on the consumption of unrefined carbohydrates and fats, carbohydrates are consumed, not processed foods. It is recommended to get your needs from fruits and fiber-rich vegetables. The Alan diet, unlike other diets, is not based on reducing the amount of calories consumed. It recommends "appropriate distribution" of food. If a portion of meat is consumed at every meal, good carbohydrates at almost twice the rate of a portion of meat, and non-bad fats such as olive oil, hazelnuts and walnuts, it helps to live a healthy life.
2)ATKİNS DIET
It is one of the most famous high-protein diets. Dr. It is a diet system founded by Atkins in 1993 on the principles of high protein, low carbohydrate and high fat. The Atkins diet adopts a diet of 55-56% fat, 20% carbohydrates and 25% protein, in contrast to the high carbohydrate, low protein and low fat diet recommended by the World Health Organization and the American Dietetic Association. He argues that the combination of high fat, high protein and low carbohydrates prevents fat formation in the body and consumes low amounts of carbohydrates, reducing insulin production in the body. In this way, the risk of the person becoming obese and the desire to overeat are eliminated. However, high amounts of fat consumption can easily cause a person to gain weight. It is possible. Contrary to popular belief, insulin resistance does not directly trigger obesity; it is a hormone increase in the blood of people as a result of obesity. In addition, Atkins argues that low carbohydrate consumption inhibits appetite and leads to ketosis. However, ketosis provides energy to the body when a very low amount of carbohydrates are consumed in the blood. However, this is not a preferred method because it shifts the blood pH to acidity.
3) SWEDISH DIET
The Swedish diet has become quite common recently. It is a diet that is preferred in a way that is even more remarkable because people lose weight quickly after following the diet. The Swedish diet lasts exactly 13 days and each day has its own diet list. People who follow the diet for 13 days lose between 7-20 kilos.
People who follow the Swedish diet by completely following its rules for 13 days and lose weight regain the weight they lost for 2 years due to the changes caused by the food in the metabolism. They do not take it. The main reason why this diet is preferred is that the weight lost does not come back in a short time. However, when following this diet, it is seen that the energy required for the person's normal basal metabolism is not provided. Losing weight in this way causes the person to empty not only fat stores but also other tissues and vitamin mineral stores. This diet, which has very strict rules, should not be preferred because it has a method that strains the metabolism and helps to lose weight by starving.
3)MONTIGNAQ DIET
Montignac diet is a diet introduced by Michel Montignac. Michel Montignacthe classic principle of diets: “Restrict calorie intake and increase calorie expenditure.” On the contrary, “Calories don't matter, it matters what you eat with.” introduced the principle. The glycemic index values of foods are taken into consideration. The higher the glycemic index, the more the pancreas secretes the insulin hormone. Excessive secretion of insulin allows more nutrients to be stored in the tissues. Therefore, you can lose weight by choosing foods with a low glycemic index. He has the idea that it can be prevented.
Foods are classified according to Montignac. The basic principle is to consume foods containing protein and fat and carbohydrates separately. There is no scientific basis for separating foods in meals. Additionally, blood sugar rises more slowly when carbohydrates and fats are taken at the same meal. Carbohydrates with a glycemic index above 50 are completely prohibited. It is a high-fat diet. With this diet, there is energy restriction at certain stages and therefore the person can lose weight. However, continuing it for a long time has a negative effect on the blood lipid profile and is difficult to maintain.
4 )PALEO DIET (STONE AGE DIET)
People living in the Stone Age continued their lives by hunting and gathering. In order to survive, they obtained their food by hunting and consumed 60% of it raw. Since this diet takes its name from the eating habits of people in the Stone Age period, it is also called the Paleo diet.
In the diet, vegetables are consumed uncooked or those that need to be cooked are consumed by steaming. No type of bread is consumed. Vegetables with high starch content, such as corn, potatoes and carrots, are consumed very little. Butter and olive oil are preferred as fat.
The protein/fat ratio in the diet is 3/1 and the total amount of carbohydrates consumed does not exceed 60 g during the day. In this diet, which has no calorie restrictions, food can be consumed until satiation.
Although it is a positive feature that the diet ensures the consumption of natural products and restricts processed foods, the unbalanced distribution of nutrients in the diet negatively affects the metabolism in the long term. It reveals the risk of cardiovascular diseases.
5) DUKAN DIET
It is the diet created by French Doctor Pierre Dukan. The Dukan diet basically consists of 4 stages. A total of 100 foods are included in these stages and there is no calorie restriction.
Attack Stage: 68 pure proteins can be eaten, lasts between 2-7 days, loses 1-4 kilos in the first week. Weight loss is expected, 1.5 spoons of oat bran can be eaten a day, 20 minutes of exercise a day is required. kiyor
Cruise Phase: 32 vegetables are added to 68 pure proteins, 1 kilo is expected to be lost every 6 days, 2 spoons of oat bran can be eaten a day, 30 minutes of exercise a day is required.
Consolidation Phase: 68 proteins, whole grain bread, fruit and cheese varieties are added to 32 vegetables, 10 days are added to the consolidation phase for each kilo lost during the cruise phase, 2 spoons of oat bran can be eaten per day. , 25 minutes of exercise a day is required.
Blocking Phase: Foods from all food groups can be consumed, it lasts a lifetime, 3 spoons of oat bran can be eaten a day, 20 minutes of physical activity a day is required. .
If we compare the advantages and disadvantages of this diet, it provides rapid weight loss like other protein-based diets due to its high protein content. Not counting calories allows unlimited consumption of foods allowed in the diet. However, since it is a very strict diet, it can be difficult and boring to implement. Although there are nearly 100 foods in the list of foods that can be freely consumed, it is a disadvantage that only a small portion of them can be accessed in our country. At the beginning of the diet, some symptoms such as bad breath and fatigue may be experienced due to the protein-rich diet. Restriction of grains and vegetables and fruits rich in nutritional fiber may cause digestive problems such as constipation, especially in the initial stages.
As a result, periodically doing all popular diets, including the Dukan diet, for weight loss purposes, causes great harm to our health. Instead, it would be a much healthier investment to know one's own metabolism and make a personalized nutrition program with a dietician who is an expert on the subject and in accordance with his/her lifestyle.
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