Choose Your Own Way
10 Ways To Reduce Your Weight
- The Keto Diet
High-fat, low-carb diet inducing ketosis for fat burning. More on ketosis later. - The Intermittent Fasting Diet
My preference — This diet alternates between eating and fasting periods, often 16:8 or 5:2 patterns. - The Mediterranean Diet
Emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats. Allows a limited amount of wine. - The Paleo Diet
The meat eaters’ favorite. Based on foods presumed eaten by early humans: lean meats, fish, fruits, vegetables, nuts, and seeds. - The Atkins Diet
Low-carb diet with four phases, gradually increasing carb intake. This is another diet that utilises ketosis. - The Weight Watchers (WW) Diet Plan
A points-based system for foods and activities, focusing on overall wellness with social support - The Vegan Diet
Excludes all animal products, focusing on plant-based foods. - The DASH Diet
Designed to lower blood pressure. Low in salt, the diet emphasizes fruits, vegetables, whole grains, and lean meats. - The Whole30 Diet
This is a 30-day elimination diet based on excluding sugar, alcohol, grains, legumes, soy, and dairy. - The Flexitarian Diet
Primarily plant-based with occasional meat included. Get the benefits of vegetarian eating while still enjoying animal products.
Keto Diet
The keto diet is a high-fat, very low-carbohydrate diet that aims to put the body into a state of ketosis. It typically involves getting
- 70-80% of calories from fat
- 10-20% of calories from protein
- 5-10% of calories from carbohydrates
Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose.
Foods encouraged include meats, fatty fish, eggs, high-fat dairy, nuts, seeds, and low-carb vegetables. The diet drastically restricts carbohydrates, including grains, most fruits, and starchy vegetables. It can lead to rapid initial weight loss but may be challenging to maintain long-term.
For More Information On
The Keto Diet
Go To …..
Intermittent Fasting
Intermittent Fasting, this approach focuses on when you eat rather than what you eat. Or, to be more accurate, when you don’t eat.
- 16/8 method: 16 hours of fasting and 8 hours of eating each day
- 5:2 diet: eating normally for 5 days and restricting calories to 500-600 for 2 non-consecutive days
- Eat-Stop-Eat: 24-hour fasts once or twice a week
During eating periods, a balanced diet is encouraged. This method can help reduce overall calorie intake and may have additional health benefits beyond weight loss.
This diet regime is not as difficult as one may imagine at first.
With this diet, the premise is that during the extended fasting period, your body first uses the sugars you have consumed or converted from carbohydrates during the non-fasting period, and then goes into fat-burning mode using your stored fat for energy towards the later part of the fasting period.
The beauty of this diet is that it actually works and the trick is (in my opinion) to eat your afternoon/evening meal early and have a very late, or better, skip breakfast.
Much of your fasting is then done while you’re sleeping.
Mediterranean Diet
The Mediterranean Diet is inspired by the eating habits of the people living on the northern side of the Mediterranean Sea. Notably, Portugal, Spain, Italy, Greece, and Turkey, although Portugal, technically, does not border the Mediterranean Sea.
The diet emphasizes:
- Abundant consumption of fruits, vegetables, whole grains, nuts, and legumes
- Olive oil as the primary source of fat
- Moderate amounts of fish, poultry, eggs, and dairy
- Limited red meat intake
- Optional moderate consumption of red wine
The Mediterranean diet is not just about food; it also promotes an active lifestyle and social eating. It’s known for its heart-health benefits and potential for sustainable weight loss.
Besides being healthy, the food is delicious.
