Having a diet plan is necessary to maintain balanced nutrition. By doing this, you’ll include foods from all the main food groups in their correct proportions. A balanced nutritional intake – with enough vitamins and minerals – helps to reduce the risk of chronic diseases, helps with weight loss and improves your gut health. It can also help prevent cognitive decline and put you in a positive mood.
Finding Your Ideal Diet Plan
Ready to Commit to Your Diet Plan?
One of the most effective ways to lose weight and to live a healthy life is by changing your diet. Still, there are other factors that you need to take into consideration as well. “Other than a healthy diet, 7 to 8 hours of quality sleep a day, work and exercise in moderation are important. You should do some workouts, but you shouldn’t tire yourself out,” says Anita Pee, a Traditional Chinese Medicine (TCM) physician for health and wellness company Eu Yan Sang.
It’s time to figure out what your answers mean!
If your answers are mostly A’s
You aim to lose weight or improve your overall well-being, so that the best option would be the Paleo diet. This diet plan focuses on consuming lean meats, fish, nuts and seeds, fruits, and vegetables.
The drawback of this diet is that you’d need to give up dairy, sugar, legumes, and grains.
It’s especially effective for weight loss, appetite control, and lowering your blood pressure. However, restricting the consumption of dairy, grains, and legumes could prevent you from getting a balanced nutritional intake. So, speak to a nutritionist before committing to the Paleo diet.
To ensure you get the right amount of essential vitamins and minerals daily, consider taking a health supplement like a multivitamin. Many good ones now comprise all the essential nutrients and enzyme complex formulas that help maintain your overall health.
If your answers are mostly B’s
You strive to lose weight and get rid of your belly fat without restricting your consumption in drastic ways. Well, then the Atkins diet is suitable for you. This low-carb diet involves four phases and is focused on eating nutrient-dense foods. Yet, the imminent downside is that it requires you to cut your carbohydrate consumption during the first two weeks. Then you can gradually increase your intake of carbs.
Because of the significant reduction of carbs from your diet, enrich your diet with specialised carb blocker supplements. This work by reducing your gut’s natural ability to process carbohydrates while improving digestion and promoting a healthy metabolism.
If your answers are mostly C’s
You do not have specific weight goals but want to make healthier food choices. Try the Pescatarian diet. Pescetarianism, or pesco-vegetarianism, prioritises fish and seafood – shrimp, octopus, and more – as the primary protein source. You can have 2 to 3 seafood meals per week. Complete your diet with vegetables, fruits, nuts, beans, eggs, and dairy.
Cold-water fish, high in omega-3 fatty acids, and vegetable associate with a reduced risk of heart disease. Also, another study found that this diet plan could reduce a person’s risk of colorectal cancer. However, some fish may contain high amounts of mercury. So, pregnant women or nursing mothers should consult with a nutritionist before following the Pescatarian plan.
If you’re all in for this diet plan, including a supplement to aid your digestion would be a nice bonus. These are usually in powdered form and you can easily mix them with a glass of water or any of your favourite drinks. They contain a wide variety of fruits and vegetables to encourage healthy digestion and prevent toxins.
If your answers are mostly D’s
Not one to be shackled by stringent dietary restrictions. 16/8 intermittent fasting may be the perfect diet plan for you. This diet has only two basic rules – fast for 16 hours and eat what you like (in normal proportions) during an eight-hour window daily.
It’s not a complete fast during those 16 hours. So, you can and should drink plenty of water to prevent dehydration. The benefits of this diet plan include supporting weight loss, improving blood sugar levels, boosting brain function, and aiding overall wellness.
During your eight-hour window, include a turmeric supplement in your meals. It’ll help you stay physically and mentally active for longer. Curcumin is a polyphenol found in turmeric. It helps to enhance brain and cognitive function, reduce inflammation in your body, improve your digestion, and promote the healthy functioning of your organs.
Instead of viewing weight loss as a goal, think of it as a result of healthier eating habits. So, if you choose a diet plan that fits your lifestyle and food preferences, you’re more likely to adhere to it long term. Also, it’s okay to ask yourself every so often if the current diet you’re on is still the best fit for you.
“In TCM, we don’t want to restrict any food type. We believe in balance. So, we will recommend a variety of foods, including grains, meat, fruits, vegetables, nuts, and beans. We will recommend you take fresh foods and try to avoid overly processed foods. The way you cook these foods is also important. Try not to deep-fry too much or use a lot of oil or spices. So, just warm, cooked food without too much sugar and salt, that would be good,” explains physician Pee.
Similarly, physician Pee also recommends that a person understands their body constitution before adopting a diet for weight loss. “Depending on one’s body constitution, certain dietary choices may be able to aid in the weight loss journey and help achieve better health. It is best to consult a TCM physician to learn about your body constitution and diet that is suitable for your body type,” she says.
Finally, regular exercise and an active lifestyle coupled with your balanced diet of choice will go a long way in bringing you optimum health benefits and outcomes. If you’re inspired by your results, share this quiz with your friends!
- Parade. 2021. Which One of These 100 Diets Could Help You Lose Weight? We’ve Got Tons of Info to Help You Decide. [Accessed 6 July 2021]
- US National Library of Medicine, National Institutes of Health. Curcumin: A Review of Its’ Effects on Human Health. [Accessed 6 July 2021]
- Thebmj. 2019. Vegetarian and pescatarian diets are linked to lower risk of ischaemic heart disease, study finds. [Accessed 6 July 2021]
- American Institute for Cancer Research. 2021. Pescovegetarian Diet (or Pescatarian): May Boost Omega-3 Fats. [Accessed 6 July 2021]
- Harvard Health Publishing. 2020. Intermittent fasting: Surprising update. [Accessed 6 July 2021]