Common Types of Diets


Low Carb Diets

The term low carb diet is a broad term for popular diets (Such as Atkins, South Beach The CHO Addict’s Diet, Protein Power Diet, Sugar Busters Diet) that restrict carbohydrate intake (pasta, bread, potatoes, rice, cereals and sugary foods and drinks). They typically contain less that 100g carbohydrate per day. These foods in the diet are replaced with foods containing high percentage of proteins and fats (meat, poultry, fish, eggs, cheese and nuts).

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Low Calorie Diets

All food contains calories (energy) and a simple method of reducing body fat and losing weight is to reduce the calorie intake to less than the body requires to maintain its’ weight. Your body fat reserves are then used for producing energy (instead of food) resulting in weight loss. Calorie counting is a common dietary method to help an individual achieve successful weight loss. However, this method requires the individual to accurately measure out the food and monitor their calorie intake.

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Low Fat Diets

Diets that are high in fat have been associated with obesity which is currently reaching epidemic proportions. Eating less fat especially saturated fat can help reduce our risk of developing chronic diseases such as diabetes, heart disease and specific cancers. Eating less fat can also help reduce cholesterol levels and help to reduce the risk of coronary heart disease.

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Healthy Heart Diets

Diet plays an important role in reducing your risk of cardiovascular disease and keeping your heart healthy. You should aim to improve your diet by eating more fruit, vegetables, wholegrains, foods containing phytochemicals (such as flavonoids) foods rich in folate and B vitamins. Choosing a diet rich in fruit and vegetables, wholegrains and antioxidant rich foods and drinks can reduce heart disease by 20%.

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Low Gi Diets

A healthy diet should consist of starchy carbohydrates such as pasta, potatoes, cereals, grains and pulses. These are energy containing foods that have not been processed, so contain more nutrients. These carbohydrates tend to have a lower Glycaemic Index (GI) and can keep you feeling fuller for longer and help to regulate blood sugar levels. Anyone looking to improve long-term blood sugar control such as type 2 diabetic patients may benefit from choosing a low GI diet. These diets can also provide sustained energy for those who are very active and help satiety in those trying to lose or maintain weight.

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Gluten Free Diets

Coeliac disease is an inflammatory condition of the gastrointestinal tract caused by intolerance of the protein gluten found in wheat, barley, rye and oats. A gluten-free diet allows fresh meats, fish, fruit, vegetables, beans and pulses. Only those with diagnosed Coeliac Disease, or a related medical condition should follow a gluten-free diet.

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High Protein Diets

It is a myth that by eating large quantities of protein or protein shakes you will automatically get bigger and stronger. Guidelines indicate that more protein is required to gain muscle (1.2 to 2 g protein per kilogram of body weight, or 0.54 to 0.91g per pound of body weight). However, the most crucial dietary factor that plays a role in building lean muscle is making sure that you are eating plenty of calories.

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High Calorie Diets

Getting the most out of your fitness training session is dependent on a good supply of carbohydrate energy - and high calorie diets are critical to sports success. If carbohydrate stores are compromised (through a poor diet) training intensity and performance will be impaired.

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Vegetarian Diets

A vegetarian diet is thought to be very healthy and many studies in the past decade have shown vegetarians to have fewer heart attacks, lower rates of cancer, premature mortality, less obesity and lower blood pressure when compared to non-vegetarians. It is not known whether this is directly as a result of not eating meat, or due to the fact vegetarians tend to lead ‘more health conscious lifestyles’ with less smoking, less alcoholism and more activity.

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Organic Diets

Organic foods generally have much lower residues of chemicals and antibiotics that could be potentially dangerous. Only a handful of chemicals (as opposed to 300 used in standard farming) are allowed in organic farming. Studies have frequently shown that the levels of nutrients in our foods have declined by up to 75%.

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