3 most popular diets of 2022
Now that the summer is on the horizon, you might be looking for ways that will get you ripped just in time for the upcoming beach season. But sometimes we get so caught up in the details of the new workout plans that we fail to see the bigger picture and forget about the importance of diet.
Exercise is important
Exercise is important - no doubt there. Being active is essential for our overall health, it also promotes building muscle mass, burns calories and increases metabolic rate. And when you're trying to shed those extra pounds, exercise becomes even more important. But keep in mind that the weight loss result is a combination both of nutrition and exercise.
But diet is importanter :)
As a rule of thumb, weight loss is generally 80% diet and 20% exercise. Therefore, food intake is the most important in this equation. Regardless of your diet preference, make sure your diet is balanced, and you stick to whole, unprocessed foods.
3 top diets
There’s no one-size-fits-all plan for nutrition, but let's take a look at some of the most popular diets out there.
1. Vegan diet
The vegan diet is a popular choice for weight loss. You can approach it as a temporary diet or a long-term lifestyle. A lot of people choose it for reasons other than weight loss, like the environment and animal rights.
Compared to the common western diets, the vegan diet is mostly based on whole and unprocessed foods of exclusively plant origin, like vegetables, nuts & seeds, fruit. Protein comes from legumes, tofu & tempeh and seitan (wheat). This way, the plant-based diet tends to be high in nutrients, but low in calories, which promotes a calorie deficit. Beware, though, as going too heavy on carbohydrates (potatoes, grains) is a common mistake that can rack up quite a lot of calories and result in weight gain.
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2. Intermittent fasting
Intermittent fasting is a very powerful weight-loss tool. It’s focused not on what you eat, but when you eat. The simplicity and flexibility make it very popular. There’s really only one rule: you consume food only during the chosen eating window (anywhere from 12 to 2 hours).
You can choose to eat during 8 hours in the day and fast for the remaining 16. This would be called 16/8 fasting, and it would mean that you’d only be allowed to eat between 9 AM and 5 PM, for example.
Also, unlike conventional diets, intermittent fasting does not require you to count calories or follow strict diet meal plans.
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3. Keto diet
A ketogenic diet is great to help you get a jump-start on your weight loss - it is a strict and effective weight-loss diet. Carbohydrate intake is brought down to a minimum (5-10% of calories can come from carbs) and fat intake is increased (around 70% of calories). Basically, it is an eating plan that drives your body into ketosis – a state in which your body uses fat as a primary fuel source (instead of carbohydrates).
The keto diet being high in fat, moderate in protein, and low in carbs means drastically cutting your carbs, prioritising protein, non-starchy veggies, and healthy fats instead. It’s a very limiting diet. For example, most fruits, grains and root vegetables (like potatoes) are out. The diet is based on meat, eggs, nuts & seeds, green veggies and oils.
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Be excited about the summer – it will be a fantastic one, especially now that you’re armed with a list of diets and enhancements to support you. You’ve got this!