3 Most Popular Diet Programs Out There


Girl Eating Fruits and Vegetables

The word “diet” is derived from the medieval Latin word “dieta” and old French word “diete” meaning an everyday food allowance.

There are thousands of nutritional plans out there to follow. While some are for losing weight, others are for gaining muscle mass, lowering cholesterol levels, having a healthy body and mind, and much more.

Outlined below are three most popular programs these days followed by millions of people.

Diet #1 – Dukan Diet

beef jerky in glass jar

This program is basically a high-protein, low-carb diet. There is absolutely no limit to the amount of food you want to eat, provided that you follow its rules religiously.

There are four main phases this nutritional plan is based on:

During the initial phase, you are strictly on a lean protein diet, which is derived from a comprehensive list of about 72 protein-rich, low-fat foods such as turkey, eggs, chicken, fat-free dairy, fish, and more.

This normally lasts for about five days to achieve rapid weight loss. Carbohydrates are entirely off limits during this period except for oat bran in small amounts. Moreover, you are not supposed to eat fat or vegetables during the phase one.

Pay attention: During the next three phases of Dukan diet, you can gradually start using some vegetables, fruits, and carbs. You will slowly work your way to all foods. The primary goal of this diet plan is to lose at least 2lb of your weight per week.

5 Pros

  1. You should not clog your arteries as you will consume mostly lean protein.
  2. You will lose weight in no time, which is pretty motivating.
  3. It is very perceptive and strict fat loss plan.
  4. You don’t have to count calories throughout the dieting period.
  5. Apart from keeping your meals low fat, high protein and low salt, you can eat as much as you want during the first two weeks.

3 Cons

  1. You might experience vitamin and mineral deficiency during the first phase of the diet plan.
  2. You might also feel a headache, mood swings, fatigue, flu-like symptoms, bad breath, tiredness, dry mouth, insomnia, dizziness, and nausea because of low intake of carbohydrates.
  3. Another common problem faced by people who follow Dukan diet is frequent constipation.

My verdict: This diet may be good for a short-term weight loss. However, it is not very healthy from a long-term perspective as your body functions are based on energy from carbohydrates and starch.

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Diet #2 – Atkins Diet

meal from shrimps

The Atkins is also a high-protein, low-carb weight loss program. You start your dieting with a low-carbohydrate diet made especially for quick weight loss.

The plan might last two weeks or more, depending on how much weight you want to lose. People who follow Atkins program are strictly on low carb food items such as:

Eggs, cheese, meat, seafood, butter, vegetables, oils, and much more.

Unlike the previously discussed Dukan diet, Atkins lets you eat as much fat as you want and some vegetables like cucumber, iceberg lettuce, and peppers during the initial stage. The weight loss is more gradual during the next three phases, and consistent exercise is highly recommended.

Pay attention: More carbs are added to your diet gradually. The primary goal of this plan is to help people lose at least 15 pounds in two weeks.

2 Pros

  1. It allows you to lose weight pretty quickly.
  2. The plan encourages you to cut out alcohol and processed carbohydrates.

3 Cons

  1. Early side effects of this diet plan include tiredness, dry mouth, bad breath, nausea, constipation, and dizziness.
  2. The lack of fruit and considerably excessive intake of saturated fats might affect your heart badly.
  3. The lack of dairy products, vegetables, and carbohydrates with high intake of protein can lead to kidney and bone problems.

Final verdict: Atkins, like Dukan, recommends eating too much of protein. This can be connected to various health issues from a long-term perspective.

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Diet #3 – Cambridge Diet

woman with detoxing smoothie

The Cambridge diet is normally based on purchasing and eating a variety of meal-substitute products with an intention of quick weight loss. Did you know there are about six highly efficient, flexible programs, ranging from approximately 415 to 1,500 calories per day?

The program you will choose will depend on your weight loss goals. Soups, bards, shakes, and porridges might be used as the sole source of your nutrition.

Keep in mind: You can take these things in combination with some low-calorie meals. While following this program, you will receive support and advice on exercise and healthy eating from an adviser. How convenient is that?

2 Pros

  1. A majority of people on extremely low-calorie diets find it very easy to lose weight dramatically.
  2. Since the meal substitutes are nutritionally reasonable and well-balanced, you are likely to get all the minerals and vitamins your body needs from real food.

4 Cons

  1. Like the other two programs, Cambridge diet can also cause bad breath, dizziness, dry mouth, insomnia, nausea, tiredness, and constipation from eliminating nutritional fiber and complex carbohydrates.
  2. The hardest part of any plan is stick to it wholeheartedly.
  3. Giving up those delicious meals is not easy, and swamping them for a shake or snack bar is even more boring and isolating.
  4. You need to have a great determination to follow this diet plan.

Final verdict: I do not like this diet at all as such extremely low-calorie plan is very hard to follow and can not be sustained over a long-term period. The milder versions providing slower results may be better for you.

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Just a girl obsessed with everything related to weight loss & feeling healthy. Christine is my pen name and I hope you will love the stuff I write. Been researching diets & health since 2013 and my articles helped over 12 000 000 readers to date.Please keep in mind that this site is for informational purposes only and that you always need to consult your decisions with your doctor.