3 Major Diet Plans you can use to Lose Weight in 2019 by Eating Well

Which Diet Plan do you Prefer?

1. Keto Diet

Your special day is near, your friends
are planning a trip to the tropics or
you do not look as good as once you
did. It is time you think that the fat
belly needs to go in but you are not a
gym person and those typical diet
plan that starve you for the whole day
doesn’t work out well for you. Well, I
have the answer to your worries,
“Ketogenic Diet” or more commonly
keto diet.

What is keto?

Keto diet is a low-carb diet, high-fat diet
that not only is good for weight loss but also
offers many other health benefits. From
diabetes, epilepsy, cancer to Alzheimer’s
disease it this diet has shown benefits.
Anyone following this diet drastically
reduces his or her carbohydrate intake
replacing it with fat. This causes the body to
produce small fuel molecules ketones that
work as a source of energy instead of blood
sugar (glucose). The fat is turned into
ketones in the liver and the state during
which this whole process happens is known
as ketosis.

Different Types of
Ketogenic Diet.
• Standard ketogenic diet (SKD) is what
most people think of when a keto diet is
mentioned. Very low in carbs, moderate in
protein, and high in fat.
• Cyclical ketogenic diet (CKD): a dietary
approach that combines carb loading day(s)
with the standard ketogenic diet. Mostly
followed by bodybuilders and athletes as
high-intensity exercise needed with this kind
of diet.
• Targeted ketogenic diet (TKD): consists
of eating carbs around workout times
(usually 30-60 min before) and following the
SKD at all other times.
• High-protein ketogenic diet: This is
similar to a standard ketogenic diet, but
includes more protein.

What to eat and not to eat.

Foods that you need to avoid
when on a keto diet plan:
Sugary foods, Grains or starches,
Fruits except for small portions of
berries like strawberries, Beans or
legumes, Root vegetables and tubers,
Low-fat or diet products, Some
sauces, Unhealthy fats, Alcohol, and
Sugar-free diet foods.
Basically, anything that contains a
high carb content is a no while doing
keto.

Foods around which your meal plan
should rotate:
Meat, Fatty fish, Eggs, Cheese:
Unprocessed cheese, Nuts, and
seeds, Healthy oils, Avocados, Lowcarb
veggies, Condiments.
As all of these foods contain very
low carb and high-fat content thus
these are a perfect choice.

The benefits of
the Keto diet.

• Lose weight
• Appetite control
Ctrl blood sugar and reverse type 2 diabetes
• Improved health markers
• Better Energy and mental performance
• A calmer stomach
• Increased physical endurance
• Epilepsy
• Normalize blood pressure
• Reverse PCOS
• Less acne
• Fewer migraine attacks
• Less heartburn
• Fewer sugar cravings
• Alzheimer’
• Potential treatment from brain cancer
In addition, many more!

What to do once you achieve
that weight goal?

You have achieved your goal and
those jeans or dress in the back of
the closet gets nicely on what to do
now, well you can keep the keto diet
going on if it worked for you. If you
completely revert to your old habits,
you’ll slowly return to the weight and
health situation you had before. It’s
like exercising – if you stop doing it,
you’ll slowly lose the benefits. As you
may expect, a keto diet, like exercise,
only works when you do it. If you are
interested in the Keto Diet Plan then
copy & paste or click the link below
https://bit.ly/2TK6yUn

1. Alkaline Diet

It's a pitch Hollywood celebs love: that
the alkaline diet -- also known as the
alkaline ash diet or alkaline acid diet --
can help you lose weight and avoid
problems like arthritis and cancer. The
theory is that some foods, like meat,
wheat, refined sugar, and processed
foods, cause your body to produce acid,
which is bad for you.
So, according to the "science" behind this
diet, eating specific foods that make your
body more alkaline can protect against those
conditions as well as shed pounds. The
alkaline diet really rocketed into the news
when Victoria Beckham tweeted about an
alkaline diet cookbook in January 2013.

What You Can and
Can't Eat

Most fruits and vegetables, soybeans
and tofu, and some nuts, seeds, and
legumes are alkaline-promoting foods,
so they're fair game.

Dairy, eggs, meat, most grains, and
processed foods, like canned and
packaged snacks and convenience
foods, fall on the acid side and are not
allowed.
Cooking and shopping: You can get
fruits and vegetables at the grocery
store. It may take a while to learn how
to prep and cook your meals when
you use fresh foods.
Vegetarians and vegans: This diet is
mostly to completely vegetarian. It
also works for vegans, in that dairy is
off-limits.

Gluten-free: The diet excludes
wheat, but to avoid gluten
completely, you'll need to check
food labels carefully, as gluten is
not just in wheat.
Besides wheat, the diet nixes
most of the other major triggers
for food allergies, including milk,
eggs, peanuts, walnuts, fish, and
shellfish. It's also good for
people who are trying to avoid
fat and sugar.

Does It Work?

Maybe, but not for the
reasons it claims.

First, a little chemistry: A pH level measures how
acid or alkaline something is. A pH of 0 is totally
acidic, while a pH of 14 is completely alkaline. A
pH of 7 is neutral. Those levels vary throughout
your body. Your blood is slightly alkaline, with a
pH between 7.35 and 7.45. Your stomach is very
acidic, with a pH of 3.5 or below, so it can break
down food. And your urine changes, depending
on what you eat -- that's how your body keeps the
level in your blood steady.
The alkaline diet claims to help your body
maintain its blood pH level. In fact, nothing you
eat is going to substantially change the pH of your
blood. Your body works to keep that level
constant.
But the foods you're supposed to eat on the
alkaline diet are good for you and will support a
healthy weight loss: lots of fruits and vegetables,
and lots of water. Avoiding sugar, alcohol, and
processed foods is healthy weight-loss advice,
too.
As to the other health claims, there's
some early evidence that a diet low in
acid-producing foods like animal
protein (such as meat and cheese)
and bread and high in fruits and
veggies could help prevent kidney
stones, keep bones and muscles
strong, improve heart health and
brain function, reduce low back pain,
and lower risk for type 2 diabetes.
But researchers aren't sure of some
of these claims yet.
People who believe in the alkaline
diet say that though acid-producing
foods shift our pH balance for only a
little while, if you keep shifting your
blood pH over and over, you can
cause long-lasting acidity.

Is It Good for Certain
Conditions?

Following an alkaline diet means choosing fruits
and vegetables over higher-calorie, higher-fat
choices. You will also shun prepared foods,
which often have a lot of sodium.

That’s great news for heart health
because these steps help lower
blood pressure and cholesterol,
which are big risk factors for heart
disease.

Getting to a healthy weight is also
important in preventing and
treating diabetes and
osteoarthritis.

Some studies have found that
an alkaline environment may
make certain chemotherapy
drugs more effective or less
toxic. But it has not been shown
that an alkaline diet can do this
or help prevent cancer. If you
have cancer, talk to your doctor
or dietitian about your
nutritional needs before starting
any type of diet. If you are
interested in the Alkaline Diet
Plan then copy & paste or click
the link below
https://bit.ly/2AFaqgK

1. Anabolic Diet

The anabolic diet is a low-carbohydrate diet based
on alternating low-carb and high-carb days. As a
physician and competitive power lifter, Dr.
DiPasquale developed the anabolic diet for those
wanting to gain as much muscle mass as possible
while keeping body fat stores very low. He named
his plan the anabolic diet because he believed
that carbohydrate cycling could mimic the effects
of anabolic steroids.

How does the anabolic diet
work?

According to Dr. DiPasquale, alternating
carbohydrate intake allows you to burn
more fat as fuel. This allows you to
preserve as much muscle mass as
possible.

In a typical diet, all three
macronutrients: carbohydrates, protein,
and fat, are used. For athletes,
weightlifters, and bodybuilders, this
natural process causes concern when
they want to lose weight yet preserve
muscle gains. The benefit of the
anabolic diet is that it’s not calorie
restrictive.
The body needs calories to maintain
muscle mass, so any decrease in caloric
intake could cause a loss of lean body
tissue. Instead, the plan promises to alter
metabolism to favor fat, allowing you to
eat a normal amount of calories while still
seeing a reduction in body fat percentage.

The plan

The anabolic diet is delivered in phases.
Each one is designed for either
maintenance, gain, or weight loss goals.
The bulk phase then follows the induction
phase, with the primary goal of achieving a
desired bulk weight. There isn’t a set
length of time for this phase, as followers
are encouraged to stay on until the weight
gain is achieved. To determine your ideal
bulk weight, Dr. DiPasquale suggests
using your ideal body weight in pounds,
then adding 15 percent. As the cutting
phase follows the bulk phase, going above
your ideal body weight is thought to make
subsequent fat loss easier.
Lastly, the cutting phase is essentially a lowcarb
weight loss plan, with recommendations to
cut 500 to 1,000 calories from the maintenance
phase. This phase should be run until you
achieve a desired body fat percentage,
preferably less than 10 percent.

While each of the phases has
different caloric intake levels based
on goals, the macronutrient
proportions are relatively unchanged.
The anabolic diet is based on nutrient cycling:
low-carb during the week and high-carb on the
weekends. Alternating low and high
carbohydrate days prevents the body from
returning to burning mainly carbs for fuel. The
higher carbohydrate days also allow the body to
replenish fuel lost during vigorous exercise.
Weekday/weekend phase
For the weekday phase, the focus should be on
limiting carbohydrate intake to no more than 30
grams per day with caloric intake coming
primarily from fat and protein. Ideally, the
breakdown should be 60 to 65 percent fat, 30 to
35 percent protein, and 5 to 10 percent
carbohydrates.

Weekday/weekend phase

For the weekday phase, the focus should be on
limiting carbohydrate intake to no more than 30
grams per day with caloric intake coming
primarily from fat and protein. Ideally, the
breakdown should be 60 to 65 percent fat, 30 to
35 percent protein, and 5 to 10 percent
carbohydrates.

After five days of low-carb intake, the
weekend phase is designed to
replenish carbohydrate stores in the
body. Of weekend calories, 60 to 80
percent should come from
carbohydrates, with 10 to 20 percent
from fat and 10 to 20 percent from
protein.

Risks of the anabolic
diet

The anabolic diet should only be
followed for a set period of time. It might
work for a bodybuilder or weightlifter
preparing for a competition.
While the diet may increase lean body tissue
while decreasing body fat stores, it doesn’t
mean the diet is healthy. The primary
drawback to the anabolic diet is the lack of
fiber and micronutrients, primarily from
minimal vegetable, fruit, and legume intake.
While the weekend phase does allow for high
carbohydrate intake, few vegetables, no
legumes, and zero fruits are recommended for
the weekday phase.

This imbalance will result in a decreased
intake of antioxidants, essential for
combating oxidative stress created by
exercise. Because the diet also lacks
fiber, it can lead to an overgrowth of
unhealthy gut bacteria and chronic
constipation.
According to some animal studies,
insulin doesn’t work as well on highfat,
ketogenic diets like this one. In
order to metabolize carbohydrates,
even the small amounts in the
weekday phase, you need insulin.
Chronic high-fat diets can lead to
insulin resistance, which can
increase risk of heart disease, type 2
diabetes, and metabolic syndrome.
With the recommended 60 to 65 percent
calorie from fat intake, even a moderate
amount of time spent on the anabolic
diet could lead to insufficient insulin
function. As the amount of fat intake is
decreased, insulin function will return to
its normal state.

How much fat do you
need on the anabolic
diet?

Dietary fat, especially a high intake of
saturated fat, is known to positively
regulate testosterone and androgen
production. The extent of these changes
is fairly small, but Dr. DiPasquale is firm
on his stance that saturated fats are
essential for optimal hormone
production.
On weekdays, he suggests a high intake
of:
fatty cuts of red meat
whole eggs
full-fat diary products like cheese,
cream, and butter
oils
nuts
nut spreads
Compared to mono- and
polyunsaturated fats, saturated fats
increase cholesterol and triglyceride
levels. This increases cardiovascular
risk.

Next steps

While the anabolic diet is beneficial for
those seeking maximum fitness gains,
it’s not recommended for competitive
athletes with higher carbohydrate
needs. It’s also not ideal for individuals
looking solely for weight loss.
As the program is highly restrictive and
limited in nutrients, it should only be
used for a short period of time in order
to reach a specific goal. For general
weight loss, nutrient-dense diets
combined with exercise are a more
sustainable, healthier option.
If you are interested in the Anabolic Diet
Plan then copy & paste or click the link
below
https://bit.ly/2Rkk5R7