Dr Nighat unpicks this summer's hottest diets, sorting the facts from fiction
Are you beginning to think about getting your body ready for the summer? If so, then Dr Nighat has all you need if you’re considering a diet plan to help. From the 16:8 diet, to Keto, she’ll unpack the facts from fiction when it comes to these weight loss techniques.
What are the most common types of diets?
The 16:8 diet
The 16/8 diet is intermittent fasting which involves limiting your intake of foods to a set window of 8 hours per day. You abstain from food for the remaining 16 hours, you're still allowed to drink water and other no-calorie beverages (plain coffee/tea).
PROS: When you're fasting it allows you to use up all of your stored sugars as fuel, and to then tap into fat stores and you begin to lose body fat.
CONS: It can be hard to stick with long-term due to the discipline required to stick to the specific time frames you are permitted to eat.
The 5:2 diet
The 5:2 diet is an 'alternate day' fasting diet, where you fast for two days of the week. For women this means eating only 500 calories (men are allowed 600 calories) on two days and eating normally for the other five days of the week.
PROS: The diet is very flexible and you choose which days are fasting days and how you want to split up your calorie allowance. You won't feel deprived of anything because you can eat your favourite foods on five of the seven days of the week.
CONS: Sticking to such a low calorie limit doesn't allow for much food throughout the day and you will likely be eliminating food groups to fit in with the strict calories. On fasting days you may feel tired, have a lower attention span and energy levels.
IMPORTANT TO NOTE: These types of diet are not suitable for everyone, you should not fast if you are fit into the following categories -
Pregnant or breastfeeding mothers
Have an eating disorder
If you are taking any prescribed medications, Type 1 diabetics and diabetics on insulin
The keto diet/ atkins diet
The Keto diet and the Atkins diet are both quite similar. The aim of both is to send the body into a state of 'ketosis' by using a very strict low-carb diet. It typically comprises 70-75% fat, 20% protein and 5-10% carbs.
PROS: Many people do lose weight, and some studies find that people feel less hungry while in ketosis. The diet cuts out nearly all processed foods, which is always a good thing.
CONS: Giving up whole grains, beans, fruits and many veggies can cause nutrient deficiencies and constipation. Common short-term side effects include fatigue, headache, brain fog and upset stomach, aka "keto flu." Long-term health risks include kidney stones, osteoporosis and liver disease.
Juicing diets
A juice diet involves abstaining from eating other foods and only drinking juice, while some involve eating particular solid foods as well. The calorie intake is usually very restricted on juice diets.
PROS: While juice diets may help you lose weight in the short term, such a severe calorie restriction can slow your metabolism in the long term.
CONS: Juice diets are also likely to lead to nutrient deficiencies in the long term, as juices lack many important nutrients.
NHS tips on managing your weight:
Eat regular meals
Eat plenty of fruit and veg
Get more active
Eat high fibre foods
Cut down on alcohol
Where can people go for further advice on dieting?
Diet advice is available from your GP
There is lots of useful information on the NHS website