Many diets work for women, and there is also some diet that does not give the result. Everything depends on individual health type. You may feel confused for choosing the right diet for you. The diet result may depend on medical condition, eating habits, target weight loss.
Here are the diets that actually work for women:
Ketogenic Diet
Table of Contents
The ketogenic diet consists of high fat that is 75%, low carb 5%, and medium protein 20% diet that helps your body to create ketone bodies called ketosis and use as fat as a source of fuel in place of carbs (sugar or glucose) or protein (changed into sugar from a process name called gluconeogenesis). This diet is primarily suggested for cancer, Alzheimer’s, diabetes, and epilepsy patients. The ketogenic diet got popular in recent times as it supports dieters to remove pounds of the flab without going hungry or starving.
Weight Loss
Anywhere between 2-6 week every week, depending on the present weight and how strictly one follows your diet.
Who Should Follow?
Obese people who require to drop some pounds quickly.
Diabetic patients who want to reduce weight to save their bodies from diabetes-related health problems.
Anyone who can manage and follow an extreme diet with high fat.
Who Should Not Follow?
Anyone who can reduce weight by changing their diet and workout regularly.
Anyone who cannot manage the diet.
Keto Diet Benefits
In the keto diet plan, a mindful effort is made to cut back the carbs, which are easy to digest, for example, white bread, soda, a simple sugar, bakery items, etc.
Here are some keto diet benefits:
Boost the Good Cholesterol levels
HDL levels increase with low carbs diet. It is ironic sufficient to say that a low carb diet is the best way to raise the HDL levels, which slowly help in heart diseases prevention.
Manage bad cholesterol:
High LDL cholesterol levels are linked with the risk of heart problems. Eating low carb helps to lower cholesterol in the blood, which can promote heart health.
Lowers the Triglycerides:
Triglycerides are fat molecules. It is a known fact that high triglycerides levels are linked with more risk of heart disease. A low-carb diet is the best method to lower triglyceride levels.
Controls Blood Pressure:
Low carb is an ideal method for controlling blood pressure in long term.
Insulin Management
Low carb also helps to manage insulin levels and lower blood sugar spikes and irregular levels of sugar. Therefore, the ketogenic diet helps to manage type 2 diabetes.
Lose Water Weight
Everyone carries some water weight as stored water to prevent dehydration. If you are planning for fast weight loss, you can reduce this extra weight in the form of water weight with this diet.
Stop the Metabolic Syndrome
Metabolic syndrome is a risk factor, which keeps causing the risk of heart problems, diabetes, and strokes.
Since a low-carb diet can lower these risk factors that lead to metabolic syndrome, it is one of the most helpful ways to stop the cardiovascular problem and linked complications.
Controls appetite
When you eat fats in the ketogenic diet of low carb, the body tries to make adjustments to burn out the fat for energy fuel, which is called ketosis. Eating foods with healthy fat lower snack cravings and overeating.
Boost Mental Health
There is research that tells that low-carb keto diet help to promote mood. It helps to promote mental health and physical health.
Rapid Weight Loss
You can feel a rapid weight loss by following a keto diet because:
A low carb diet helps in reducing the extra water weight
Reduce insulin levels, which means the kidneys remove the extra sodium from the body. Most essentially, you can burn off the belly fat.
Disadvantages of Ketogenic Diet
After knowing the benefits, you might wonder if the keto diet is safe or not? Here are the disadvantages of the ketogenic diet:
Modification/Adherence Issues:
During the initial phase of the keto diet, it becomes very difficult to manage it.
Since the body has been a build-up to get the energy from the carb in the diet and a sudden shift to a low carb diet may lead to difficulty adaption to the diet itself. The adaptation might take time of 1-2 weeks.
Unfavorable effects on health:
A high-fat diet plan for managing ketosis might have a long-lasting and detrimental effect on your health. For example:
Food with low protein and high fat, such as butter, egg yolks, and coconut causes heart problem risk.
High fat also causes injury to the cells of the brain that help in managing body weight.
GM diet
GM diet (or General Motors diet) was introduced by General Motors and the FDA to help General Motors employees to lose weight. It is a diet plan with 7dayswith more restrictions. It brings amazing results for dieters at the end of the diet. You will also feel energetic and increase your productivity.
It primarily involves eating fruits and vegetables and keeping hydrated.
Weight Loss
10-17 pounds in a week.
Who Should Follow?
This diet is suitable for overweight people who need quick weight loss.
Who Should Not Follow?
New mothers
heart patients
Benefits
Here are the benefits and risks of GM diet plan:
More Vegetables And Fruits
The best benefit of the GM diet is it has more vegetables and fruit as primary food. Vegetables and fruits suppress fat buildup in the body because they have low calories and high fiber to keep the stomach full for a longer time.
Less Added Sugars
The GM diet does not contain extra sugar in either beverages or foods, including alcohol. People from the USA generally consume and drink extra sugar than is healthful. Research has found a link between diets high in extra sugars and different health conditions, including heart disease, obesity, and type-2 diabetes.
Other Reported Benefits
Other sources also claim that those people who are on the GM diet will get other different impressive results, such as:
- detoxification
- enhanced mood
- better metabolism and digestion
- enhanced quality and look of the skin
- healing constipation and irritable bowel syndrome
However, it is necessary to note that there is a lack of research to accept these claims.
Risks
Although the idea of actual weight loss in a short time may seem attractive, the GM diet also has some risks.
Lacks Necessary Nutrients
People on the GM diet may not have plenty of some necessary food groups, like healthy protein and fats. This diet may also not have important vitamins and minerals that come with consuming a wide variety of healthy foods.
The trans fats found in different baked and fried foods cause to raise cholesterol and lead to health problems. The body needs healthy unsaturated fats to function.
Unsaturated fats include avocados, salmon, and walnuts, which help to increase healthy cholesterol and provide health benefits.
Short-Term Weight Loss
The GM diet is not helpful for a long-term diet plan. The person may again get weight once they stop the diet. It will not teach you healthy eating or cooking method, which are necessary for long-term weight maintenance.
Short-term diet plans are less effective for weight loss management than getting long-term lifestyle changes, like more exercise levels and cooking with different healthy ingredients.
Other risks
Other risks include:
- fatigue
- dehydration
- headaches
- muscle weakness
- poor physical appearance during exercise
Mediterranean Diet
The Mediterranean diet is popular in Mediterranean regions. It is a sustainable and balanced diet that also helps the local economy. You will eat sufficient protein, veggies, fruits, yogurt, legume, olive oil, nuts, and cheese in this diet. It excludes high sugar, processed meats, trans fat foods, and high sodium foods. This diet also changes your attitude toward what you eat and makes you choose healthy foods.
Weight Loss
You can have 1-2 pounds of weight reduction per week depending on your body weight, the food you eat, and the intensity of the workout you do.
Who Should Follow?
If you do not wish to follow a drastic diet
If you wish to lose weight steadily and slowly
If you wish to follow a healthy diet and be happy with the food you consume
Who Should Not Follow?
Avoid this diet if you want quick weight loss.
Benefits of Mediterranean Diet
Lower Heart disease risk
Different studies have discovered that this diet plan help to reduce the risk of getting heart problems such as stroke or heart attack.
Following the Mediterranean diet and skipping red meat, processed foods, refined sugar, and improving to eat extra fruits, veggies wine, and olive oil can be helpful for heart health. This diet helps to manage healthy cholesterol levels and lower the risk of high blood pressure.
Brain tonic
The brain is a hungry organ of the body. It needs enough supply of oxygen and nutrients to allow functions to the body. Therefore, your diet must have every nutrient, which is beneficial for the brain.
Mediterranean diet can fulfill this need and offer the needed nutrients to the body and brain. All those vitamins, healthy fats, and minerals are helpful for brain functions. The Mediterranean diet also plays a key role in the treatment of anxiety and depression.
Decreases the risk of Alzheimer’s disease
Different research shows that the Mediterranean diet is best in lowering memory loss and Alzheimer’s. This diet also helps to enhance blood sugar levels, blood vessel health, and cholesterol.
healthy weight control
Mediterranean diets consist of fibers that manage a healthy weight. You will feel full with foods containing fiber, which helps healthy weight loss and metabolism. Change carbohydrate foods with vegetables, fibrous, and nuts for good results.
Defends against Diabetes
A Mediterranean diet consists of more fibers that digest slowly, skip abnormal blood sugar, and help to manage a healthy weight. Research recommends that the Mediterranea diet also helps to enhance the body’s capacity to use insulin.
Lessens the risk of cancer
The Mediterranean diet lowers the risk of getting cancer.
Research suggests that a Mediterranean diet enhances your immunity to fight against cancers, such as colon cancer, breast cancer, and prevent cancer-linked death.
Eases Rheumatoid Arthritis
Rheumatoid arthritis (RA) is a type of autoimmune disorder that leads to swelling and pain of joints. The Mediterranean diet has rich omega-3 fatty acids, anti-inflammation properties, which may help to reduce symptoms.
Disadvantages of Mediterranean Diet
Although the Mediterranean diet offers benefits, one may experience its disadvantages.
Harmful for Hyper-Sensitive System
Research before starting the diet. Make a list of all positive and negative points for your health. Every diet plan will not work for everyone. There will be different results for different health types.
The primary side effect consists of wrong choices. You might get a hyper-sensitive system disease that makes this diet an inappropriate choice for you.
This Diet Plan is not effective
The cost of the foods of the Meditteranean diet is high. It is also not easy to adapt the traditional food for people staying in different areas of the world. Then certain vegetables and fruits are present in specific seasons.
Other Alternative Diet Plans
It has been noticed that followers of the Mediterranean diet slowly feel that there can be other alternatives found or that the negative aspects of this diet are not much positive. The side effect only has the inability of individual’s tolerance to his decision and the inconsistency of awareness.
1200-Calorie Diet
The 1200 calorie diet has low calories that help to reduce fat in some months. It is created to add healthy foods and remove unhealthy habits. You will also add workouts into your everyday routine for fat mobilization and get slim.
Weight Loss
20 pounds in 90 days.
Who Should Follow?
For special occasion
Overweight individuals
If you wish to lower calorie consumption
Who Should Not Follow?
If you need more than 1200 calories every day
If you are a sports person
Trying for bodybuilding competition
Benefits
Increases Weight Loss
To lose weight, you need to use extra calories than you eat all day. It can be done by doing more physical activity in your daily routine or cutting your calories.
For most people, scaling back your daily consumption to only 1200 calories every day can cause a caloric deficit, which can help to boost weight loss.
According to one research of Montreal, following a low-calorie diet for the short term can help lower belly fat and lower body weight by 8%.
Although the exact amount of weight loss can differ from nutritional need and metabolism, following a nutrient-dense 1200 calorie diet can lead to 1-2 pounds of weight loss every week.
Extends Longevity
Promising research recommends that lowering your everyday calorie consumption could help to slow aging signs, lower inflammation, and promote longevity.
For example, one study in Journal-of-American-Medical-Association
discovered that limiting calories for 6-months changes many biomarkers of longevity in 48 adults.
Lowering your calorie intake may also lower inflammation and damage from oxidation, both of which are thought to be tied to the disease growth and aging process.
Lower Risk of Chronic Disease
Some studies have discovered that following a 1200 calorie high protein, a diet with low carbs could lower the risk of chronic disease and boost complete health.
Simple and Flexible
Different people prefer following a 1200 calorie diet over different eating plans due to its incredible ease to follow and flexibility. While different plans put restrictions on which foods you can consume, you can still eat your favorite foods as part of a low-calorie diet by managing your other snacks and meals throughout the day.
Risks
While a 1,200-calorie low-carb diet can be helpful for some people, it may not be good for all. Depending on your health, body weight, 1200 calories may not be good for you.
Lowering calorie consumption more can cause fatigue, increase cravings, and weakness.
Without good planning, a 1200 calorie diet meal plan could also possibly raise the risk of nutritional deficiencies, which can cause serious side effects with time.
Additionally, limiting calories as part of 1200 calories with a high protein diet will most likely cause weight loss, it may not be sustainable for a long time.
Because the diet target solely over lowering caloric consumption, it does not involve lifestyle changes or behavioral changes that lead to weight gain.
For this reason, it is good to combine a balanced diet containing whole foods with regular physical workouts for long-lasting weight loss instead of targeting calories alone.
For people with underlying conditions such as diabetes, it is essential to take your physician’s advice before creating changes in diet.
Vegan Diet
A vegan diet is a healthier lifestyle. People following a vegan diet do it either to save an animal or they just do not like it. If you are following a vegan diet, you can eat only plant-based foods like vegetables, fruits, beans, grains, herbs, starch, spices, herbs, oil, and nuts.
No animal products like milk, meat, yogurt, or cheese are allowed. You gain several health benefits by removing animal products from your diet, and weight loss is one of them. However, avoid confusing the vegan diet with a vegetarian diet.
Weight Loss
2-3 pounds per month.
Who Should Follow?
If you wish to go against animal products
If you are concerned about the environment
If you wish to take a break from animal protein
Who Should Not Follow?
If you are convinced yet about choosing vegan
If you wish to lose weight for a special occasion
Advantages
- Using all-natural and fresh produce.
- Sustainable weight loss.
- No processed foods.
- Keeps your gut healthy
- Better immunity.
- Help reduce toxin build-up.
Disadvantages
- Slow weight loss
- this diet is not sustainable
- It is not feasible to get vegan food
- cause muscle loss because of insufficient protein and different amino acids
Paleo Diet
The Paleo diet is a combination of Mediterranean and vegan diets. You can eat fresh and natural products with grass-fed meat, organic dairy products, and free-range eggs.
You cannot eat any processed or junk foods. It is the main trick to help different dieters to lose weight without going on a crazy diet. As the vegan diet, the Paleo diet is a lifestyle. You will look and feel good once you begin following a paleo lifestyle.
Weight Loss
2-3 pounds per month.
Who Should Follow?
For weight loss
If you wish to sustain weight loss
If you like to eat clean
Who Should Not Follow?
This diet is not for quick weight loss for any occasion.
Balances Blood Glucose Levels
Skipping refined sugar helps to prevent blood glucose level spikes and prevent fatigue. If you are diabetic ask your doctor to see if they allow this diet plan.
Leaner Muscles
This diet plan depends highly on the meat you will be getting enough amount of protein to support your muscle. The Paleo diet helps to boost a leaner physique and can even help with muscle development if you try weightlifting.
Skip Gluten and Wheat
You are automatically limiting wheat products, which remove the gluten, so in essence, you are following a gluten-free diet at a similar time. There is some evidence that recommends that gluten is problematic for the digestive system and for gaining weight. Even those people do not have gluten sensitivity or celiac disease.
Keeps You Fuller Longer
Most diets cause hunger and certain food craving, but during the paleo diet, you are focused on feeling good and full. It is easier to follow. It provides enough healthy fats and prevents food cravings.
No Counting Required
This diet does not need calorie counting to stick with the plan. Without restriction, your brain will do self-sabotage.
Could Prevent Diseases
The Paleo diet provides anti-inflammatory foods and limits foods causing inflammation. You are also consuming more antioxidants and phytonutrient foods, which prevent heart disease and cancer.
Sleep Better
By removing the additives and chemicals in typical food sources you will get your body easily get tired at night. It is because serotonin is released by the brain to signal sleep.
Avoids Processed Foods
Avoiding processed foods helps the body to adapt to the diet. You may feel difficult to give up dairy products. You may take time to adjust toward psychological and physical levels.
Disadvantages
The ingredients may be costly.
Detox Diet
The detox diet is for 3-7 days. It works by removing toxins build-up from the body. An unhealthy lifestyle leads to fat storage in the body and raises stress levels.
The toxin build-up sign includes constipation, skin problem, hair loss, and belly fat.
The foods you can eat during the detox diet include fresh fruits, vegetables, and plant-based protein sources.
Make sure to skip unhealthy foods and junk foods. Adding a regular workout also helps to relieve stress.
Weight Loss
One pound in 3-days, 3-pounds in 7 days.
Who Should Follow?
Overweight
People with a gut problem
If you are looking for weight loss
If you ate more weight gaining food
Who Should Not Follow?
Do not follow this diet if your doctor advised
The Dukan Diet
The Dukan diet was introduced by Dr. Pierre Dukan. If you are a nonveg lover, this diet is helpful for you. The Dukan diet consists of high protein, and low carb to help rapid weight loss without risk of weight gain instantly. Protein consumption takes more time to digest, so you will not feel frequent hunger. It works in four phases; the first two phases help rapid weight loss.
Weight Loss
You can reduce it to 10 pounds in a month.
Who Should Follow?
If you are a meat lover
If you are looking for low carb and high protein diet
Doing regular workout
if you finding a problem for weight loss
If you are looking to have lean muscle mass
Who Should Not Follow?
Vegans should avoid this diet
This is not for quick weight loss and high fat
This diet is not for one-week weight loss
Avoid if your uric acid is high in the body
Advantage
Helpful for weight loss
Helpful for meat lovers
Prevent hunger
Disadvantages
It is not suitable for people who do not like meat
If you have high uric acid, kidney problems, or gout
Atkins Diet
The Atkins diet has a low-carb diet. It was introduced by Dr. Robert C. Atkins, (a cardiologist) to help his patients with weight loss by lowering sugar and other carb-containing foods.
Generally, you can eat as much fat and protein you like, but reduce the carbs amount. By adding so, the bad cholesterol level gets lower, and you will not feel much hunger. Like the Dukan diet, this diet also has different phases to help weight loss and maintain weight.
Weight Loss
You can lower up to 2-pounds every week.
Who Should Follow?
People with high cholesterol levels
Overweight and want lower weight
If you can manage a high protein and more fat diet
Who Should Not Follow?
If you are a vegan
It is not suitable for quick weight loss
Advantages
Assist in weight loss and help to manage it
Grow lean muscle mass
Disadvantages
It is not suitable for quick weight loss.
The 8-Hour Diet
The 8-hour diet is an occasional fasting diet where you are allowed to eat food under a window of 8 hours and fast for the next 16 hours. This diet promotes metabolism and increases the fat-burning capability of the body. You can get the 8-hour eating window from 9 am – 5 pm or 3 pm – 11 pm, as per your comfort. You will need to do some simple cardio and endurance training for calorie burning you eat in the form of energy.
Weight Loss
20-25 pounds in 3 weeks
Who Should Follow?
It is suitable for quick and safe weight loss
Suitable for a special occasion
Who Should Not Follow?
- If you are pregnant.
- If you exercise rigorously.
- If you are a new mommy.
- If fasting is not your cup of tea.
Advantages
This diet detox your body
Sustainable for weight loss
Disadvantages
It is not suitable for all
it may make you moody and irritable
Grapefruit Diet
The standard grapefruit diet needs you to eat only grapefruit. So, eat only grapefruit and its juice with nutritious and healthy foods. Therefore, we have to create a diet-friendly and better diet that needs you to eat grapefruit and grapefruit juice along with different nutritious and healthy foods. It is a well-balanced diet that helps to reduce weight and remove fat.
Weight Loss
8 pounds in 10 days
Who Should Follow?
If you wish to lose weight quickly for an event
If you wish to give your body some vitamin C and promote immunity
If you like grapefruit
Who Should Not Follow?
If you need to reduce weight in only 3-days
Advantages
Increases metabolic rate
Disadvantages
May become more monotonous to keep it continuously.