All you need to know about dieting the healthy way.

In this age of sexy models with flat tummies and perfect shape, and male models with abs and picture-perfect bodies almost everyone aspires to look that way. 

Even though obsessing with “the perfect body” is unhealthy, not everyone diets because of this reason. People diet for many reasons. Some are at an unhealthy weight and want to pay closer attention to their eating and exercise habits. Some play sports and want to be in top physical condition. Others may think they would look and feel better if they lost a few pounds. Before making a decision, ensure it aligns with your values and goals, not just someone else's influence. 

Now that we're done with the “why” let's move on to the “how's”.

According to a study done by the National Institution of Health, you lose weight when you burn more calories through exertion than you consume over a prolonged period. Consistency is the key when it comes to weight loss. If you’re in a calorie deficit (i.e. you’ve consumed fewer calories than you’ve burned) on day one, but then over-eat or don’t exercise enough on day two, then all your hard work is instantly undone. Therefore, you need to be in a calorie deficit over an extended period to achieve your weight loss goals. The faster you want to lose weight, the bigger your calorie deficit needs to be, so you need to eat less and move more.

There are different dieting methods developed by professionals after studying human metabolism and deciding the best way to lose weight by selective eating. Among others are; the Atkins diet, paleo diet, plant-based diet, and intermittent fasting.

The Atkins Diet is a popular low-carbohydrate eating plan developed in the 1960s by heart specialist (cardiologist) Robert C. Atkins. The Atkins Diet restricts carbs (carbohydrates) while focusing on protein and fats. The Atkins Diet has several phases for weight loss and maintenance. It starts with a very low-carbohydrate eating plan.

The purpose of the Atkins Diet is to change your eating habits to help you lose weight and keep it off. The Atkins Diet also says it's a healthy lifelong approach to eating, whether you want to lose weight, boost your energy, or improve health problems, such as high blood pressure or metabolic syndrome. But the Atkins Diet isn't a good idea for everyone. For example, it  recommends that you talk to your healthcare provider before starting the diet if you take diuretics, insulin, or oral diabetes medications. Also, people with severe kidney disease shouldn't follow this  diet. And the weight-loss phases of the diet aren't a good fit for women who are pregnant or breastfeeding.

The paleo diet claims that you should eat the same foods that your hunter-gatherer ancestors ate before agriculture developed. The theory is that most modern diseases can be linked to the Western diet and the consumption of grains, dairy, and processed foods. While it’s debatable whether this diet provides the same foods your ancestors ate, it is linked to several impressive health benefits. It is Effective for weight loss, and appetite control and it also helps in lowering blood pressure. The only drawback with this dieting plan is that Eliminating dairy, grains, and legumes can reduce the amount of calcium, fiber, and other nutrients that are considered vital to a healthy diet.

A plant-based diet also known as the vegan diet restricts all animal products for ethical, environmental, or health reasons. Veganism is also associated with resistance to animal exploitation and cruelty. Veganism is the strictest form of vegetarianism. In addition to eliminating meat, it eliminates dairy, eggs, and animal-derived products, such as gelatin, honey, albumin, whey, casein, and some forms of vitamin D3.

A vegan diet seems to be very effective at helping people lose weight often without counting calories because its very low fat and high fiber content may make you feel fuller for longer. Vegan diets are consistently linked to lower body weight and body mass index (BMI) compared to other diets. However, calorie-for-calorie, vegan diets are not more effective for weight loss than other diets. Weight loss on vegan diets is primarily associated with reduced calorie intake. Plant-based diets are linked to a reduced risk of heart disease, type 2 diabetes, and premature death. Limiting processed meat may also reduce your risk of Alzheimer’s disease and dying from heart disease or cancer. But Because vegan diets eliminate animal foods, they may be low in several nutrients, including vitamin B12, vitamin D, iodine, iron, calcium, zinc, and omega-3 fatty acids.

Intermittent fasting cycles your body between periods of fasting and eating. Rather than restricting the foods you eat, it controls when you eat them. Thus, it can be seen as more of an eating pattern than a diet. The most popular ways to do intermittent fasting are:

The 16/8 method: Involves skipping breakfast and restricting your daily eating period to eight hours, subsequently fasting for the remaining 16 hours of the day.

The eat-stop-eat method: Involves 24-hour fasts once or twice per week on non-consecutive days.

The 5:2 diet: On two non-consecutive days of the week, you restrict your intake to 500–600 calories. You do not restrict intake on the five remaining days.

The Warrior Diet: Eat small amounts of raw fruits and vegetables during the day and one huge meal at night.

Intermittent fasting is commonly used for weight loss because it leads to relatively easy calorie restriction. It can make you eat fewer calories overall as long as you don’t overcompensate by eating much more during the eating periods. Intermittent fasting is generally very successful for weight loss. It has been shown to cause weight loss of 3–8% ove r 3–24 weeks, which is a lot compared to most weight loss diets. In addition to causing less muscle loss than standard calorie restriction, it may increase your metabolic rate in the short term. Intermittent fasting may reduce markers of inflammation, cholesterol levels, blood triglycerides, and blood sugar levels. Although intermittent fasting is safe for well-nourished and healthy people, it does not suit everyone.

Some people should avoid fasting, including those sensitive to drops in blood sugar levels, pregnant women, breastfeeding moms, teenagers, children, and people who are malnourished, underweight, or nutrient deficient.

Although these dieting methods are tested and trusted there are still some things important before deciding on which to follow. First and foremost, involve your nutritionist in all your discussions and research. They can give you proper guidance on what is right for you and what is not. Also, Consider your needs. Do not restrict yourself from having certain food that is your favorite. Instead, find an alternative. Restricting or forcing yourself could worsen mentally causing more harm to your body. Always look at how much you can afford them financially. Looking at your pockets when it comes to health is wrong, they say. However, it is important to understand that not everyone is in place to afford everything. Make your budget beforehand. Make sure to try diets that go with your locally available foods. This way you are not importing anything from outside which saves you from unwanted expenses. Also, you are already aware of these foods around you every day. Always include physical activity in your diet. It is important to understand that diet alone cannot help you lose weight or live healthy. Balance in diet and exercise is of utmost importance. Being overweight could be the result of a deficiency of certain nutrients. The addition of supplements checking with your nutritionist will support your weight loss journey along with the diet. Lastly, remember to not go overboard. Dieting is tricky! So don't be too hard on yourself. Listen to your body so you'll recognise when it needs a break.

Happy dieting!