If you enjoy dieting (all four people out there), choosing a diet to begin in your daily life can be overwhelming, as simply just researching the many options online can discourage someone enough to make them quit before they even start! Here are some of the more popular diets out there that all claim to work. However, we are all different. Finding the right diet for your body, lifestyle, and time commitment are definite factors to consider when finally investing in one.
Weight Watchers
Founded in the early sixties, Weight Watchers has morphed into exactly what a dieter needs it to be - for them. Weight Watchers allows dieters to eat what foods they want, in moderation, with absolutely no type of food being off-limits. The program allows flexibility for a busy dieter to shape their own diet, even if that means keeping track of their dieting via the WW app instead of attending a WW weekly meeting. In 2019, WW rolled out a new plan in which Blue, Purple, and Green program colors were introduced, although many faithful Weight Watchers members still use SmartPoints and Freestyle options. The new color-based plan allows a dieter to get matched with the right type of food that allows for an easy weight loss experience. Regardless of how you choose to utilize WW, you won’t go hungry - daily points are always high enough to allow for three meals a day, plus at least two snacks. The cost of WW, depending upon the level of support that a dieter feels they need, will range from $20-$55 per month.
Keto Diet
The goal of the Keto diet is to rapidly lose weight and feel fuller with less cravings, while improving your mood, mental focus, and energy through fat-burning. Fat-rich foods are significant, protein is adequate, and carbs are simply from the devil on the Keto diet. Researching the Keto diet and becoming aware of how to begin the process is important. It is noted that during the first week, while removing carbs from your daily routine, you will more than likely experience symptoms such as muscle aches, headaches, fatigue and mental fogginess, but as you and the diet move past that week, you begin to feel better. By week four, weight loss is expected, especially if you are physically active. If you like your morning toast, oranges, or that slice of pizza, Keto will be tough to begin but it can be done. However, low-carb veggies, protein, fish, and fats (lots from the fats category), will hopefully get a dieter in the place they want to be, physically. The average cost to maintain a Keto diet ranges between $200-$300 per month. Meal prepping and planning helps.
Paleo Diet
Paleo diets are based on the straightforward concept that if cavemen didn’t eat it, you shouldn’t either. So say bye-bye to the dairy, refined sugar, grains, and legumes and give a big hello to meat, fish, poultry, fruits and veggies - and lots of it! A Paleo dieter can eat as much beef, chicken, pork, and bacon as their heart desires. However, eating too many burgers, which are often accompanied with non-Paleo fillings like bread crumbs, will work against them. Diets, such as Paleo, that limit entire food groups are tough to follow. Yet, someone doing Paleo can regulate how primal they want to be, working in some cheat meals every now and then. With such a substantial emphasis on meat, the Paleo diet isn't really vegetarian or vegan-friendly and to maintain a paleo diet for one person can range between $100-$150 but having more cost upfront generally occurs in order to ensure that having things in the pantry such as almond butter or coconut flour are there when you need them.
Mediterranean Diet
While this diet isn’t necessarily structured for all people in the same way, much like Weight Watchers, this diet is more of a lifestyle change. The Mediterranean diet pyramid helps most dieters get started on their weight loss journey and it consists of eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and various herbs and spices. Seafood is encouraged at least a few times a week, chicken, eggs, cheese, yogurt, and dairy are recommended in moderation, saving red meat and sweet treats for special occasions. A glass of red wine each day is allowed, and it’s always encouraged to be physically active to help with the healthy-nature of this particular diet. The cost to enjoy the Mediterranean diet depends on the dieters shopping habits. Keeping an eye out for veggies that are on sale and springing for the $12 bottle of wine rather than the $50 bottle will help keep costs down in the end as well.
Volumetrics Diet
When opting for the Volumetrics Diet, foods that are higher in water are preferred. Since water increases the weight of food without packing in additional calories, these foods play a big part in the ideology behind Volumetrics. However, if you don't like fruits, veggies and soup, this diet won’t be for you. A dieter on Volumetrics is encouraged to eat foods comparable to what they’re craving, for instance...instead of potato chips, reach for some crunchy carrots and hummus. Most individuals will experience weight loss when following the Volumetrics diet design mainly because diets that are heavy in low-energy-dense foods have been shown to encourage fullness on less calories and bring about weight loss. Since there are no expensive product(s) to buy to get started, someone on the Volumetrics diet can easily keep their grocery costs down each month.
Dash Diet
The DASH diet is especially recommended for people with hypertension (high blood pressure), or pre-hypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt or low sodium plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potassium, calcium, and magnesium. The full DASH diet plan is shown here. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan.
