Top 5 Diets of the World – Free Ebook

What is the diet?

Diets of the world: Dieting is the practice of eating food at regular intervals to decrease, maintain, or increase body weight or to prevent diseases and to maintain health. Diet can also refer to the food and drink a person consumes daily and the mental and physical circumstances connected to eating.

If the word “diet” immediately makes you think of a weight-loss regimen, you are probably not alone. Many people often ask me on Instagram, “The best diet to lose weight”, The best diet to lose fat” and “The best diet to gain weight”.

To answer these questions you need to know the most commonly available diets of the world.

Diets of the world

The sole aim of this article is to provide a basic overview of the most common and well-known diets of the world.

Diets of the World

1. Paleo diet

Paleo diet is otherwise called a Paleolithic diet, Stone Age diet, hunter-gatherer diet, and caveman diet is the most ancient one among the diets of the world. As the name suggests, this diet mimics the hunters and gatherers. This type of diet does not contain any processed or unnatural foods. It is the natural way of eating from our ancestors before agriculture developed. 

Paleo diet restricts sugar intake in all artificial and processed forms and the only sugars in the paleo diet come from fruits. Anything that available in nature is taken as it is like a caveman, focusing only on lean meat, fish, seeds, fruits, and vegetables. 

This diet is basically a low-carb diet. It may be a very restrictive type of diet to nowadays people. The theory of the paleo diet is that modern diseases are linked to modern diets. Several studies are there to prove the benefits of the paleo diet. Some researchers claim several health benefits of a Paleolithic diet. 

A Paleolithic diet reduces inflammation and digestive stress, Increased and more stable energy levels, Less or no bloating, decreased gas, and Sustained weight loss.

What to eat:

In paleo diet, You are allowed to eat meats from grass-fed animals like beef, chicken, pork, fish, turkey, Pasture-raised Eggs, Non-starchy Vegetables like broccoli, cauliflower, Tomato, etc… All type of Fruits, Seeds, Olive oil, coconut oil, Salt, Ginger, natural honey and all other 100% naturally occurring foods.

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What to avoid:

Foods like grains, rice, barley, oats, cereals, potatoes, legumes, sugars, candy, doughnuts, soft drinks, oats, vegetable oils, farm animals, even dairy products like yogurt, milk, ghee, ice cream, curd, and any processed foods or simply anything that comes in a wrapper is restricted. 

2. Keto diet

Keto diet is referred to a low carb, high-fat diet. The idea of the keto diet is to get more calories from proteins and fats and less from carbohydrates. Easily digesting carbs(simple carbs), refined carbs should be restricted. If you eat fewer carbs your body eventually runs out of fuel and then you’ll start to break down protein and fat for energy, eventually aids in weight loss. This is also the important among the diets of the world.

And this metabolic state called ketosis. This diet is mainly focused on weight loss rather than the pursuit of health benefits. In fact, over 18 studies show that this type of diet can support weight loss and improve your health.

Keto diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease and some other studies have shown that decreasing simple, refined, and processed carb intake, a ketogenic diet could reduce acne symptoms, reduce the risk of certain cancers like breast and colon cancer, improve heart health reduces seizures and also Improves PCOS symptoms in women. 

It is better to consult your doctor first to find out if it’s safe for you to try a ketogenic diet, especially if you have type 1 diabetes.

What to eat:

Kinds of seafood, Low-carb vegetablesCheese, Avocados, Meat and Poultry, Eggs, Coconut oil, Olive oil, Nuts, and Seeds, Cottage Cheese, Plain Greek YogurtBerries, Butter and Cream, Unsweetened Coffee and Tea, Dark Chocolate and Cocoa Powder.

What to avoid:

All fruits, Grains like rice, barley, oats, starches, legumes, sugar, sweet treats, alcohol, condiments like ketchup, BBQ sauce.. and Low-fat dairy.

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3. Mediterranean diet

Mediterranean diet is inspired by the healthy traditional flavours and cooking methods of the countries around the Mediterranean sea, such as Greece, Croatia, France, Spain, and Italy. It is a natural way of eating. Interest in the Mediterranean diet began back in the 1950s and 1960s

The Mediterranean diet blends the basics of heart-healthy eating. The Mediterranean diet has no one right way to follow as it varies by country and region. The reason why people love the Mediterranean diet is that it allows moderate amounts of red wine. That is approximate, 5 ounces (oz) or less each day for women (one glass) and no more than 10 oz daily for men (two glasses). 

This diet is quite popular because it isn’t restrictive and has more health benefits. People in the countries around the Mediterranean sea are known for having some of the lowest rates of heart disease, diabetes, metabolic syndrome, and cancer worldwide.

What to eat:

  • Fish, and other seafood, is a staple in the Mediterranean diet.
  • The Mediterranean diet is mostly plant-based.
  • Eating plenty of starchy foods, such as bread and pasta.
  • Eating plenty of fruit, vegetables, herbs, nuts, beans, and whole grains.
  • Plant oils like extra-virgin olive oil.
  • Moderate amounts of dairy, poultry, and eggs are also central to the Mediterranean Diet
  • Red wine, Red meat(occasionally).

What to avoid:

Sugar: Candy, Donuts, Pastries, Soft Drinks, Table Sugar, Ice-creams, Refined Grains, Diary, Factory animals, Vegetable Oils, Trans fats, or simply Any Processed Foods or Anything that comes in a wrapper.

4. Indian diet

Indian cuisine is known for its spices, fresh herbs, and a wide variety of flavours. Indian diet is generally a high carb-based diet. Indian diet has a wide variety of options to opt for. It has many cuisines like south Indian diet, Gujarati diet, North Indian diet, and so forth. Diet varies a lot in every state in India.

Though diets vary throughout India, most people follow a plant-based diet. Around 80-85 % of the Indian population practices a vegetarian diet. Indian diets emphasize a high intake of vegetables, lentils, and fruits, as well as low consumption of meat.

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Indian diets are nutritious, filling, and very tasty. Plant-based diets have been associated with many health benefits, including a lower risk of heart disease and encourage weight loss.

The macro split of the typical Indian diet:
(% of the total calorie intake)
P-25.  F-25.  C-50
P-25.  F-35.  C-40
P-30.  F-40.  C-30

What to eat:

Vegetables, Fruits, Nuts and Seeds, Legumes, Roots and tubers, Whole grains, full-fat dairy, olive oil, Avacado, tofu, paneer, lentils, eggs, chicken, meat, and so forth.

What to avoid:

Sugars, Refined grains, High-fat foods, Trans fats, Refined oils, Refined grains like white pasta, white bread, and sweeteners like honey, jaggery and all Processed foods.

5. Intermittent fasting

Intermittent fasting, also known as intermittent energy restriction is voluntary fasting over a period of time and having meals in a given a non-fasting period. Intermittent fasting is a health trend in recent years. Many studies show that this can cause weight loss, improve metabolic health, reduce the risk of diet-related diseases.

The American Heart Association (AHA) states that intermittent fasting may help in weight loss, reduce insulin resistance, and lower the risk of cardio-metabolic diseases. A study in 2019 concluded that intermittent fasting may help with obesity, insulin resistance, dyslipidemia (abnormal amount of lipids in the blood), hypertension, and inflammation. There are three main methods to do intermittent fasting. They are alternate-day fasting, periodic fasting, and time-restricted feeding.

What to eat:

Intermittent fasting is a time-restricted method to reduce calorie intake. Generally, you can have normal healthy foods.

What to avoid:

High-fat foods, sugars, cokes, soft drinks, alcohol and All Processed foods.

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The conclusion

There are many methods of diets are there to follow. List of well known diets of the world are mentioned in the above E-book. There is no best diet in the world. The one that suits you and gives results is the best one for you. 

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Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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