Diet Types PDF

OBESITY Dr.Fatma Naser Diet Types 1. Low-Carb Diets 9. Mediterranean diet 10. Carnivore Diet 2. A Typical Low-Carb Diet 11.DASH Diet 3. Ketogenic Diet 12.Nordic diet 4. Low-Carb, High-Fat (LCHF) 13.Anti-Inflammatory Diet 5....

OBESITY Dr.Fatma Naser Diet Types 1. Low-Carb Diets 9. Mediterranean diet 10. Carnivore Diet 2. A Typical Low-Carb Diet 11.DASH Diet 3. Ketogenic Diet 12.Nordic diet 4. Low-Carb, High-Fat (LCHF) 13.Anti-Inflammatory Diet 5. Paleo” diet 14.Intermittent Fasting 6. The Atkins Diet 15.MIND Diet 7. Eco-Atkins 8. Zero-Carb Low-carb diets  Low-carb diets have been popular for decades. They used to be highly controversial but have recently gained mainstream acceptance.  Low-carb diets tend to cause more weight loss than low-fat diets — at least in the short term. They also improve numerous health markers, such as blood triglycerides, HDL (good) cholesterol, blood sugar, and blood pressure ,However, many types of this eating pattern exist.  A Typical Low-Carb Diet 1. It is simply referred to as a low-carb or carb-restricted diet. 2. This eating pattern tends to be lower in carbs and higher in protein than a typical Western diet. It usually emphasizes meats, fish, eggs, nuts, seeds, vegetables, fruits, and healthy fats. 3. You’re meant to minimize your intake of high-carb foods like grains, potatoes, sugary drinks, and high-sugar junk foods. 4. The recommended carb intake per day generally depends on your goals and preferences. A common rubric might be something like this:  100–150 grams. This range is meant for weight maintenance or frequent high-intensity exercise. It gives room for plenty of fruit and even some starchy foods like potatoes.  50–100 grams. This range is intended for slow and steady weight loss or weight maintenance. There’s room for plenty of vegetables and fruit.  Under 50 grams. This is geared toward fast weight loss. Eat plenty of vegetables but limit fruit intake to berries low on the glycemic index (GI).  ketogenic diet 1. Traditionally used to treat drug-resistant epilepsy in children, the keto diet may also have benefits for other neurological disorders and metabolic problems like type 2 diabetes. 2. A conventional keto eating pattern is referred to as a standard ketogenic diet (SKD). 3. However, there are other variations that involve strategically adding carbs: . Standard ketogenic diet (SKD). CHO:5%,protein:20%,Fat:75% Targeted ketogenic diet (TKD). In this version, you add small amounts of carbs around workouts Cyclical ketogenic diet (CKD). This type has you eat a ketogenic diet on most days but switch to a high-carb diet for 1– 2 days each week. High protein ,Low fat CHO:5%,Protein :35%,Fat:60% Paleo diet 1. The Paleolithic or “Paleo” diet seeks to address 21st century ills by revisiting the way humans ate during the Paleolithic era more than 2 million years ago. 2. The diet is high in protein, moderate in fat (mainly from unsaturated fats), low-moderate in carbohydrate (specifically restricting high glycemic index carbohydrates), high in fiber, and low in sodium and refined sugars. The monounsaturated and polyunsaturated fats (including the omega-3 fats EPA and DHA) come from marine fish, avocado, olive oil, and nuts and seeds. 3. The following is a summary of foods generally permitted on the diet: 4. Allowed: Fresh lean meats, fish, shellfish, eggs, nuts, seeds, fruits, vegetables, olive oil, coconut oil, and small amounts of honey. Certain root vegetables like sweet potatoes and cassava may be allowed in moderation because of their high nutrient content. 5. Not Allowed: Whole grains, cereals, refined grains and sugars, dairy products, white potatoes, legumes (peanuts, beans, lentils), alcohol, coffee, salt, refined vegetable oils such as canola, and most processed foods in general. 6. Calorie counting and portion sizes are not emphasized. The Atkins Diet 1. The Atkins diet is the best-known low-carb eating plan. It involves reducing all high-carb foods while eating as much protein and fat as desired 2. The diet is split into four phases:  Phase 1: Induction. Eat under 20 grams of carbs per day for 2 weeks.  Phase 2: Balancing. Slowly add more nuts, low-carb vegetables, and fruit.  Phase 3: Fine-tuning. When you get close to your weight goal, add more carbs until your weight loss becomes slower.  Phase 4: Maintenance. Eat as many healthy carbs as your body tolerates without gaining back the weight you lost Eco-Atkins 1. A diet termed Eco-Atkins is essentially a vegan version of the Atkins diet. 2. It includes plant foods and ingredients that are high in protein and/or fat, such as gluten, soy, nuts, and plant oils. 3. About 25% of its calories come from carbs, 30% from protein, and 45% from fat. 4. As such, it’s higher in carbs than a typical Atkins diet — but still much lower than a typical vegan diet. zero-carb diet 1. This is called a zero-carb diet and usually includes only animal foods. 2. People who follow a zero-carb diet eat meat, fish, eggs, and animal fats like butter and lard. Some of them also add salt and spices. 3. A zero-carb diet is lacking in some important nutrients, such as vitamin C and fiber. For this reason, it is generally not recommended. Mediterranean Diet The Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices. Other foods like animal proteins are eaten in smaller quantities, with the preferred animal protein being fish and seafood. Although the pyramid shape suggests the proportion of foods to eat (e.g., eat more fruits and vegetables and less dairy foods), it does not specify portion sizes or specific amounts. Nordic Diet Guidelines 1. The Nordic diet incorporates several guidelines, which can be summarized by three main points : 2. Consume more calories from plant foods 3. Eat more foods from the sea and lakes 4. Eat more foods from the wild countryside 5. What Foods Are Part of a Nordic Diet?  Berries and fruits such as apples, pears, and plums  Nuts  Eggs  Seeds and seed oils like rapeseed oil  Fatty fish like herring  Whole grain cereals like barley, oats, and  Meat, with a focus on lean meat options rye  Legumes, including peas and various beans  Vegetables like cabbages, onions, potatoes,  Low-fat dairy products and root vegetables Vegetarian 1. Vegetarian diets restrict the consumption of all meat, poultry, and seafood. However, they can include various products of animal agriculture such as cheese, eggs, and milk. 2. Nutritionally, vegetarian diets contain a broader range of foods than vegan diets and do not have the same nutrients of concern. One reason for this is because cheese, eggs, and milk are all rich sources of vitamin B12. 3. As a result, depending on the specific diet, vegetarians do not necessarily have to supplement vitamin B12 or consume B12-fortified foods. 4. Types of Vegetarian Diet Flexitarian diet. Lacto-ovo vegetarian diet. Lacto-vegetarian diet. Ovo-vegetarian diet. Pescatarian diet. Vegan diet. Intermittent Fasting Calculations Types CHO Proteins Fats Normal 55-60% 15-20% 20-30% Low-carb 40-50% 20-30% 30-40% Keto 5% 20% 75%