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 …..

 

www.healthline.com/ketogenic-diet

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.