A dieting plan is a set of goals and behaviors designed to achieve your weight loss or health-related goals. It includes a food diary and tips for increasing physical activity.
The plan focuses on whole foods that are minimally processed, like fruits, vegetables, beans and whole grains. It also recommends limiting sugar and avoiding processed fats.
Ornish Diet
The Ornish diet is a comprehensive eating plan that has been shown to improve health and aid weight loss. Its guidelines include eliminating processed foods, avoiding saturated fats, and swapping refined carbohydrates for whole grains. It also emphasizes vegetables, fruits, nuts, and legumes. It also focuses on physical activity and stress management. Its benefits include lowering cholesterol levels, reducing inflammation, and promoting heart health.
The diet has three intensity levels: the reversal diet for those with heart disease, the Optimal Health diet for those who want to maintain good health, and the Prevention diet for those who wish to prevent chronic diseases. The reversal and Optimal Health diets are highly restrictive, while the Prevention diet allows for some lean meats, fish, nonfat dairy products, soy products, and egg whites.
The Ornish program is not as effective for weight loss as other diets, but it can still help you lose pounds and reduce your risk of heart disease. It can also help you overcome depression and manage your mental health issues.
CICO Diet
The CICO diet is based on the principle that a calorie deficit causes weight loss. The body needs calories to perform basic metabolic functions and power vital organs and systems, like the heart, brain and kidneys. This daily requirement is called your basal metabolic rate. If you consume more calories than your BMR, the extra energy is stored as fat. In order to lose weight, you must create a healthy calorie deficit by eating fewer calories than you burn.
The easiest way to do this is by tracking your food and logging the calories with an app, such as MyFitnessPal or Lose It! However, calorie counting can be tedious and is not recommended for people with an emotional relationship with food or a history of eating disorders.
Also, focusing solely on calories can lead to nutritional deficiencies. To get the most out of your diet, you need to focus on nutrient-rich foods first. Then, you can add in some treats, such as chocolate.
Body Reset
The Body Reset is a weight loss diet that claims to boost metabolism and help you lose more weight after you finish the program. It emphasizes the importance of consuming protein, fiber and healthy fats, which are vital for keeping your metabolism strong and burning calories efficiently. The plan also teaches you to choose lean meats, fruits and vegetables, dairy products and whole grains as part of a balanced diet.
The plan also teaches you to eat one “red” smoothie — consisting of fruit — and two “green” smoothies, which contain vegetables. The smoothies are meant to provide a burst of energy throughout the day, followed by a low-calorie meal at night. You are also encouraged to exercise, but not at the gym. The diet recommends walking 10,000 steps per day.
The Body Reset is a low-calorie diet that jump-starts weight loss with a variety of low-calorie meals and snacks for 15 days. It does not use eating windows or calorie restriction and instead encourages long-term changes.
Sirtuin Diet
The Sirtfood diet focuses on foods that activate the sirtuin genes to facilitate weight loss, decrease inflammation and slow aging. It is based on the theory that certain polyphenols, or plant chemicals, activate these genes, and eating foods high in these molecules promotes the body’s production of the sirtuins.
The diet has two phases and takes at least one month to complete. In phase 1, dieters eat one sirtuin-rich meal and drink three green juices (or shakes) daily, totaling 1,000 calories. In phase 2, the daily calorie intake is increased to 1,500 calories divided among two meals and two green juices.
The diet cuts out major food groups and severely restricts portions, making it difficult to stick with long term. The calorie count in phase 1 is also quite low, which can lead to deficiencies in important nutrients. The authors make bold claims about this diet, but there is little research to support the idea that the diet actually supercharges weight loss or turns on the “skinny gene.”
