When it comes to maintaining weight, the struggle is real. With the clutter of diet plans on the internet, Google’s results for ‘diets’ have crossed 1,22,00,00,000!
So, from all the diets that exist out there, how do you choose the right diet for yourself?
To set you on the best dietary track here is a comprehensive guide to choose the right diet for your custom goals.
Setting Diet Goals
Before we get to finalising the right diet for you, we must clarify what are your diet goals. Firstly, diet goals are what results you want at the end of a successful diet plan.
Very often people set broad diet goals. To really get started with the right diet plan change these broad goals to specific and measurable goals. A few examples to inspire you are:
- Change “to look hot” to:
- Get toned
- Build muscle
- Build better legs, arms, chest, etc.
- Change “to eat healthy” to:
- Cut down carbs
- Gain protein
- Eat more fibre
- Work on a specific medical condition
Choosing specific diet goals is important to avoid the yo-yo syndrome where one’s body fluctuates from losing weight to gaining weight to losing and gaining it again.
What Are Your Personal Limitations?
We can have the best dietary plan on our fingertips but still fail. This often happens because we don’t factor in our personal limitations.
So lets understand what personal constraints mean?
Personal constraints refer to the resources, time, budget, etc. that can be given to a diet. To figure out your personal constraints you can refer to these questions:
- How much time can you put in:
- Planning meals
- Shopping for meals
- Cooking meals
- Training and working out
- How much can you spend on:
- Food items
- Training equipment
- Gym memberships
- How much willingness and emotional energy do you have to:
- Plan your diet
- Plan your work-out
These may seem like too many questions, but we don’t need answers to each one. The focus is to understand if you have the time, finances, and mental capacity to commit to. According to that, you can select a plan that fits your exact requirements.
Choosing A Diet
Now you have your diet goals. You are ware of your personal constraints. This section combines these two to find the right diet for you.
Here is a list of the top 6 diets tried and tested by experts across the globe. Browse through the list and plug in your specific needs to get your fairytale diet:
Keto that stands for ketogenic, is not like your regular low-carb diets. It focuses on the consumption of high-fat foods. Let’s match your goals and personal constraints with the Keto diet requirements:
The goals of a keto diet are fat-centric. This means under a keto diet your body is programmed to make energy from a different kind of fuel.
Regular diets depend on sugar (glucose) that comes through carbohydrates (such as grains, legumes, vegetables, and fruits). While, the keto diet relies on ketone bodies, a type of fuel that comes from the stored fat in the liver.
In brief, if you have goals like these, a keto diet should work just right for you:
- Loose weight
- Lower blood sugar
- Work on type 2 diabetes
- Lower HDL cholesterol
- Reduce acne
- Building a slimmer body
Do you just love high-fat foods? Is it difficult for you to stick to diets because you keep slipping into cheat days?
Well, then the keto diet is the perfect fit your you. With common keto snacks being – fatty meat, cheese, dark chocolate, full-fat yogurt, strawberries and cream, a keto diet is sure to impress your foodie fitness dream. A few personal constraints that keto diets take care of are:
- Not very different from regular meals
- Require no extra time to cook and plan
- Require moderate but not too much time to shop
- Satisfies your mental urge to eat tasty, mouth-watering snacks even on a diet!
A paleo diet is based on the eating habits of ancestral humans. So how does is stand fit for a modern human today?
It is said that the modern human diet is mismatched with humans’ genetic make-up. Therefore, a paleo diet helps program your bodily functions back to the times of early humans. Let’s see what if your goals match the benefits of a paleo diet:
- Increase energy and reduce lethargy
- Build your memory-recall skills
- Reduce brain fog
- To reduce weight by reducing fructose intake
- Reduce unhealthy cholesterol by reducing grains intake
- Building a healthy body
Now let’s factor in the personal constraints that come along with a paleo diet:
- Sticking to a fruit-vegetable-nuts based diet
- Giving up grains and legumes
- Much more inexpensive than other diets
- Requires moderate time shopping – Maybe creating and following a shopping list to keep you away from tempting sugary and carb-rich foods
- Might be difficult to tackle your mental urge to have carb-rich junk, but that can surely be tackled with willpower and Alvond’s guides
The DASH diet stands for Dietary Approaches to Stop Hypertension. Hypertension is closely linked with high blood pressure and therefore, heart diseases. It has been marked as the best diet according to the U.S. world and news report. If your goals look something like this, then the DASH diet can be your fitness buddy:
- Lowering blood pressure
- Moderately losing weight
- Lowering the risk of type 2 diabetes
- Working on existing heart conditions
Along with these goals, the personal constraints that come along with a DASH diet are:
- Reducing salt intake is a big part of the DASH diet
- Not very different from regular meals
- Moderately to highly expensive
- Requires no extra time to cook and plan
- Requires moderate but not too much time to shop
- Have to give up highly sugary foods, but don’t have to cut much from your regular foods
The revelations from the meat industry about – pink slime, anxiety hormones in animals, unhealthy chemicals in animal fats, processing methods of meat, etc. have made everyone question the practice of eating meat. Do you too have doubts about whether to switch to a plant-based diet or not? Then analyse the goals of a vegan diet:
- Helps in weight loss
- Reduces hypertension
- Cures digestive ailments
- More environmentally conscious
- Reduces obesity
Along with these goals, the personal constraints to look at are:
- Minimal to no meat consumption
- Requires intense willingness and grittiness to shift from a meat-centric lifestyle to a plant-based lifestyle
- Can get expensive
- Requires time and effort to plan and shop plant-based products
- Requires moderate to intense time to prepare meals
Have you tried to go gluten-free just because…? Well, let’s add more reason and value to your choice. Gluten-free diets have a lot of illness-related benefits. Here are the goals of a gluten-free diet:
- Help celiac disease and gluten sensitivity
- Help skin disorders
- Good for type 1 diabetes
Other than illness-related benefits, you can think of going gluten-free to attain any of the following:
- Building focus
- Improves concentration
Mediterranean diets fuse healthy food products with the traditional cooking methods of the Mediterranean. It has also received national and international spotlight as a recommended diet by:
- The Dietary Guidelines for Americans
- The World Health Organization
- The United National Educational, Scientific and Cultural Organization
Goals to help you determine if the Mediterranean diet suits you are:
- Developing muscle strength and agility
- Reducing the risk of cardiac ailments
- Increasing longevity
- Improves quality of sleep
- Helps in weight loss
- Helps people with type 2 diabetes
The requirements of a Mediterranean diet that may stand as personal constraints for you are:
- Increase in consumption of seafood
- Though meat is allowed, the foundation of this diet is plant-based
- Easy to cook meals as they are more leisure type meals rather than heavy prep. meals
- Can be expensive because of increases intake of seafood and wine (in moderation)
- Requires moderate to intense planning for shopping
This is about as far as Alvond can travel with you in your first step of choice. Choosing the right diet requires time and focus. But that’s not even half the battle won. To understand how to carry forward your diet plans, you make take the free diet personality quiz yourself. This quiz will not only encompass your goals and constraints, but it helps determine the right diet for your personality.