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6 Different Diets - Coggle Diagram
6 Different Diets
Ketogenic Diet
Benefits
May assist with weight loss
May help in disease prevention and treatment
Risks
May experience flu-like symptoms in the beginning of the diet
May experience kidney stones, several vitamin and mineral deficiencies, decreased bone mineral density and gastrointestinal
Description
Very Low carb and high fat diet
Greatly reducing carbohydrate intake ad replacing it with fat
Body becomes efficient at burning fat for energy
References
https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/what-are-benefits-risks-keto-diet/
https://www.healthline.com/nutrition/ketogenic-diet-101#diabetes
Paleo Diet
Benefits
Promotes healthy blood glucose
Lower blood pressure
Weight management
Risks
Risk of nutritional deficiency
May develop osteoporosis, bone fractures or rickets
Description
Based on foods similar to what was eaten during the Paleolithic era
Includes lean meats, fish, fruits, vegetables, nuts and seeds - foods obtained by hunted and gathering
References
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182#:~:text=A%20paleo%20diet%20typically%20includes,dairy%20products%2C%20legumes%20and%20grains
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https://nunm.edu/2019/04/paleo-diet/
https://www.waldeneatingdisorders.com/blog/5-hidden-dangers-of-the-paleo-diet/
https://www.everydayhealth.com/diet-nutrition/paleo-diet/what-are-risks-benefits-paleo-diet/
High Protein Diet
Benefits
Reduces appetite and hunger
Increases muscle mass and strength
Boosts metabolism and increases fat burning
Risks
Weight gain
Bad breath
Constipation
Diarrhea
Dehydration
Kidney damage
Description
Eat more protein in your diet
Eat protein rich foods such as eggs, meat, seafood, etc. that are also high in nutrients
References
https://www.dietdoctor.com/high-protein
https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein
https://www.healthline.com/health/too-much-protein
Low Carb Diet
Risks
Experience Constipation, headaches, and muscles cramps
Carb restriction may cause fat to break down for energy
Benefits
May lose more weight at first
Mainly lose more fat in abdominal section
Reduced blood sugar
May lower blood pressure
Description
Food choices depend on things like how healthy you are, how much you exercise and how much weight you have to lose
Eating food that is not high in carbs and not unhealthy
References
https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu#the-basics
https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#TOC_TITLE_HDR_8
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831
Vegetarian diet
Risks
Cutting your supply of essential nutrients from meat - higher risk of protein, calcium, iron, iodine and Vitamin B12 deficiencies
Nutritional deficiency can lead to symptoms like fatigue, weakness, anemia, etc.
Benefits
May improve weight loss
May reduce the risk of cancer
May Stabilize your blood sugar
Promotes Heart Health
Description
Doesn't Eat meat, fish and poultry
Have this diet due to religious or personal reasons
Become vegetarian for environmental reasons
Different types of vegetarianism
Lacto-ovo-vegetarian diet
Lacto-vegetarian diet
Ovo-vegetarian diet
Pescetarian diet
Vegan diet
Flexitarian diet
Reference
https://www.healthline.com/nutrition/vegetarian-diet-plan#definition
Mediterranean Diet
Benefits
Promotes heart health
Supports healthy blood sugar levels
Protects brain function
Risks
May gain weight from eating fats in olive oil and nuts
May have calcium loss from eating fewer dairy products
Description
Traditional food people ate in countries bordering the Mediterranean Sea including France, Spain, Greece and Italy
No strict rules for the diet however, it encourages fruits, vegetables, whole grains, legumes, nuts, seeds and heart-healthy fats.
References
https://www.healthline.com/nutrition/paleo-diet-meal-plan-and-menu
https://medlineplus.gov/ency/patientinstructions/000110.htm#:~:text=Possible%20Health%20Concerns&text=You%20may%20gain%20weight%20from,from%20eating%20fewer%20dairy%20products
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Why do people have different Diets
For Cultural and religious reasons
Ethical and environmental reasons
Due to food allergies, or medical and health conditions
Based on a persons preference of what they like and dislike eating
https://www.heartfoundation.org.nz/about-us/news/blogs/which-diet-is-right-for-you#:~:text=There%20are%20cultural%20and%20religious,foods%20we%20like%20and%20dislike
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Relationship between food, exercise, and weight management
Research was conducted for the relationship between food, exercise and weight management. was to analyze relationships between weight loss in an online weight-control program and use of self-monitoring tools and social support.
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In order to combat the rising prevalence of overweight among adults and adolescents in the United States, it has been suggested that physical activity and a nutritious diet be implemented. The 1995 National College Health Risk Behavior Survey provided the data. In order to investigate the relationships between physical activity and dietary choices and weight control practices and goals, an analysis of a representative sample of US undergraduate college students was conducted.
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The independent effects of diet- or exercise-induced weight loss on the reduction of obesity and related comorbid conditions are not known. It is still unknown how exercise affects other risk variables and fat distribution without causing weight loss. To examine the effects on subcutaneous fat, visceral fat, skeletal muscle mass, and insulin sensitivity in obese men of equal diet- or exercise-induced weight loss and exercise without weight loss.
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