Types of diets prescribed by dietitians

Types of diets prescribed by dietitians

These days, people of all ages and gender have become health and weight conscious. A good number of them can be found consulting the experienced and qualified dietitians to know the different types of diets that they can follow to lose weight. Some are found to focus on appetite reduction, while others tend to restrict fat, carbs or calories. With different types of diet present, choosing the correct one can be a tough task. But the fact is that not any single type of diet present is suited for everyone. So, you need to find the one that perfectly matches your specific body needs and preferences. 

Popular diets to help with weight loss efforts

  • Vegan Diet: This type of diet restricts intake of all animal products especially for health, environmental or ethical reasons. It is more associated with resistance towards animal cruelty and exploitation. It is considered to be among the strictest vegetarianism form practiced. Besdies eliminating meat also are not consumed animal derived products like albumin, honey, gelatin, casein whey, etc. including eggs. Those eager to lose weight, but without counting calories can follow this type, as it contains high fiber content and low fat, thus making you to feel fuller for a longer period of time. Such diets are linked consistently with BMI (Body Mass Index) and lower body weight. Moreover, being plant based diet, there are experienced reduced risks associated with heart diseases, premature death and type 2 diabetes. 
  • Paleo Diet: This type of diet requires you to consume same food like that of the early hunter-gatherer ancestors. Theory is modern diseases are mostly linked with Western diet including consumption of processed foods, dairy and grains. It does offer numerous impressive health benefits. This diet tends to emphasize lean protein, whole foods, fruits, vegetables, seeds and nuts. At the same time, it discourages grains, dairy, sugar and processed foods. But few flexible versions do allow intake of dairy products like butter and cheese including tubers like sweet potatoes and potatoes. Studies have showed clearly that following this type of diet helps with reduced waist size and significant weight loss. According to studies, this diet requires less consumption of carbs and more of protein as well as 300 to 900 fewer calories in a day. It also helps to reduce risk factors related to heart disease like blood pressure, blood triglycerides, blood sugar and cholesterol. 
  • Dukan Diet: This type of diet is rich in protein and low carb weight  diet that is split to 4 phases, with two being weight loss phases, while the other two being maintenance phases. The amount of weight that you wish to lose is what exactly determines the duration of your stay in every phase. Each phase comes with its very own dietary pattern. The initial weight loss phases primarily are based upon consumption of oat bran and unlimited high protein foods. The other phases tend to involve including non-starchy vegetables along with some fat and carbs. Later on, there will be very less pure protein days for maintaining new weight. According to a study, a woman practicing this diet had consumed protein of 100 gms and 1,000 calories a day, while losing 15 kg (33 pounds) within 8 to 10 weeks on an average. Studies also showed that low carb, high protein diets might offer significant weight loss benefits. It includes reduction in hunger hormone ghrelin, higher metabolic rate and increase in fullness hormones. 
  • Atkins Diet: It is perhaps among the most popularly followed low carb weight loss diet. You will be able to lose weight simply by consuming plenty of fat and protein as desired, but avoiding carbs. This diet is found effective as it does reduce appetite significantly. It also causes consumption of lesser calories. This diet has been split to 4 phases, starting with induction phase, where 20 gms of carbs are to be consumed in a day for about 2 weeks. The remaining phases involve reintroducing healthy carbs slowly into the diet while approaching goal weight. This diet is proven to offer quicker loss of weight when compared to other low fat diets. It is found to reduce successfully belly fat, considered to be a dangerous fat accumulating in the abdominal cavity. Studies also have revealed that several risk factors may be reduced for diseases including cholesterol, blood triglycerides, blood pressure, insulin and blood sugar. It also helps improve ‘good’ HDL cholesterol, blood sugar, triglycerides along with other health markers. 
  • Ultra-Low-Fat Diet: This type of diet restricts fat consumption to less than 10% of regular calories. Low fat diet generally provides about 30% of calories as fat. But studies find this diet to be ineffective to help with long term weight loss goals. It is claimed by its proponents that in traditional low fat diets, sufficient amount of fat is present, with intake require being under 10 percent of total calories, so as to produce significant weight loss and derive health benefits. This is mostly a plant based diet and comes with limited animal products. It is rich in carbs, having about 80% calories, low in protein, with 10% calories. Obese people have benefitted by following this diet, with some claiming to even have lost around 63 kg (140 pounds). It also helps to improve numerous risk factors associated with heart disease like high cholesterol, high blood pressure and inflammation markers. It also helps to enjoy significant benefits in controlling type 2 diabetes. This diet also slows down multiple sclerosis progression, considered to be an autoimmune disease affecting the spinal cord, brain and optic nerves present in the eyes. 
  • Intermittent Fasting: It cycles the body between eating and fasting periods. It also controls time of food consumption, rather than restricting what is consumed. This diet can be stated to be more of eating pattern, instead of a diet. There are four popular ways followed, namely, 16/8, eat-stop-eat, Warrior diet and 5:2 diet method. Following this diet can help with easy calorie restriction, thereby ensuring weight loss. It also makes you to consume less calories. It is a successful dietary type to enjoy significant weight loss. 

Since no perfect type of weight loss diet exists, you can try out different types until you come across the most appropriate one to suit your health and needs. But do consul the doctor prior to starting any of the above diets to stay safe and get the best results.


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