Types of balanced diets

Use a balanced diet to lose weight and be healthy.

There are many diets out there. A balanced diet is the best diet because of the fact that it gives your body all of the nutrients that it needs.

What is a balanced diet?

A balanced diet has a variety of foods from different food groups (like protein, carbohydrates, fats and micro nutrients). It is the most recommended type of diet. It includes food from what is known as the 5 essential five groups.

What are the 5 essential food groups?

1. Vegetables
2. Fruit
3. Whole grains
4. Protein
5. Dairy

Find these foods in a balanced diet.

Types of balanced diets

A balanced diet is any kind of diet that includes vegetables, fruit, whole grains, protein and dairy. The most common types are:

1. The internationally recommended balanced diet
2. The Mediterranean diet
3. The South Beach Diet
4. Vegan balanced diet
5. Keto balanced diet
6. Basic balanced diet
7. Intermittent fasting balanced diet

1. The internationally recommended balanced diet

A balanced diet as recommended by the World Health Organization was adopted into the Health Assembly in 2004. It calls on governments, businesses, individuals and entire countries to follow a predetermined set of dietary guidelines.

The primary role is this diet is to prevent disease, support health and nourish the body with everything that it needs (much like most balanced diets).

Key factors of the recommended balanced diet:

• Calories consumed from food should be balanced with calories burned throughout the day.
• Fat should not exceed 30% of your total caloric intake.
• Saturated fat (animal fat) should not be more than 10% of your total caloric intake.
• Trans fats (found in junk food and processed food) should be less than 1% of your total caloric intake.
• You should focus more on eating unsaturated fat (from plants like avocado, olives, nuts, seeds and fish).
• Free sugar (or added sugar) should be less than 10% of your total caloric intake, with the goal of reducing it further to 5%.
• Salt should be reduced to a maximum of 5 grams per day (which equates to 2 grams of sodium).
• Eat at least 5 fruit and vegetables every day (excluding starchy root vegetables like potatoes and sweet potatoes).

According to their guidelines (linked above), potassium from fruit can reduce sodium's effects on blood pressure. You can all of the potassium that you need, according to the World Health Organization, from fruit and vegetables.

Good food reduces the effect of bad food.

2. The Mediterranean diet

The Mediterranean diet mimics the former eating habits of Italians and Greeks (the way that they used to eat in the 60's). It was born from the fact that these people were notably healthier than Americans. A lot of research has demonstrated that what is now known as the Mediterranean diet can help people to lose weight and prevent many diseases.

The Mediterranean diet is thought of as the healthiest diet in the world, according to many health specialists.

What diseases can the Mediterranean diet prevent?

The Mediterranean diet improves your health and prevents the following diseases:

1. Obesity
2. Metabolic syndrome
3. High blood pressure
4. High blood sugar
5. Diabetes
6. Insulin resistance
7. Heart attack
8. Stroke
9. Premature death
10. Mental decline
11. Depression
12. Premature aging
13. Cancer

Food has the power to change your life.

How to follow the Mediterranean diet

1. The Mediterranean diet does not follow strict rules. Two people can follow the diet and eat completely different types of food in varying portions.
2. Food should be centered on vegetables and fruit, nuts, seeds, whole grains, other legumes, herbs and spices, bread, fish and other seafood and olive oil (extra virgin).
3. Eggs, cheese, poultry like chicken, and diary like milk and yogurt should be eaten in moderation.
4. Red meat is only eaten on rare occasions.
5. Processed food should be avoided. This includes soda, artificial sweeteners, processed meat and refined carbohydrates like white bread, refined oils, trans fats, cereals, candy and fast food.
6. Nutritionists can't agree on what specific foods belong to the Mediterranean diet because there is so much variation among the countries within the regions where the substantial health benefits were observed.
7. Plant foods (Vegetables, fruit, nuts, seeds, legumes, whole grains, herbs, spices, bread, olive oil) make up for the majority of the diet, while animal foods (fish and other seafood) made a much smaller portion. The exact proportions of this diet are under debate.
8. Water is the biggest component of beverages consumed on the Mediterranean diet, but the occasional glass of red wine (a glass a day) was also considered to be a part of it. Coffee and tea (without sugar or sweeteners) are also acceptable.

Mediterranean diet in a nutshell

What makes the Mediterranean diet a balanced diet?

The Mediterranean diet allows for healthy portions of all 5 essential food groups (vegetables, fruit, whole grains, protein and dairy). The difference between this diet and the most recommended kind of balanced diet is the fact that animal products and proteins are generally held within a smaller portion of every meal.

In many cases, though, animal products like fish and dairy can form a much larger part of this diet.

3. The South Beach Diet

The South Beach Diet is a low-carbohydrate diet that is similar to The Atkins Diet or The Keto Diet, except for the fact that certain, low GI carbohydrates are allowed. This diet was intended to reverse obesity and heart disease.

It was created in the 90's by cardiologist Dr. Arthur Agatston. He observed the weight loss results of people in the Atkins Diet, but was uncomfortable with the amount of saturated fat that was consumed. He created a diet that includes whole grains and fruit.

How popular is the South Beach Diet?

The South beach Diet was published in a book in 2003. It became a best-seller. The updated version became another worldwide bestseller in 2009. It is a very well-known diet globally.

How does the South Beach Diet work?

1. The first phase of the diet lasts 14 days. You eat 5 meals per day which compose of lean protein, certain vegetables, legumes and healthy fat. This phase is meant to lower insulin, blood sugar, hunger and food cravings. It is said that you lose about 3.5 - 6 kilograms (8 - 13 pounds) in this 2-week phase.
2. The second phase lasts until you reach your goal weight. It is the same as phase one except for the fact that certain fruit, whole grains and healthy carbohydrates are allowed back into the diet. It is said that you lose 0.5 - 1 kilograms (1 - 2 pounds) per week during this phase.
3. The third phase happens as soon as you reach your goal weight. It is the same as phase two except for the fact that you can treat yourself to the occasional cheat meal. There are no food restrictions but you should focus on eating the same way as phase two most of the time.

What kind of food can you eat on the South Beach Diet?

On the South Beach diet you can eat proteins like beef, pork, lamb, chicken, turkey, fish, seafood, eggs, soy, cheese and other dairy. You can eat any type of vegetable (potatoes, carrots, beets, corn, yams, peas and squash are not allowed in the first phase of the diet). Beans, lentils, hummus, nuts, seeds, oils and fats are allowed in moderation.

The South Beach diet is considered a balanced diet because you can eat from a large variety of food groups. The main priority of this diet is weight loss.

Correct the mechanisms for weight loss.

4. Balanced vegan diet

A vegan diet can be a balanced diet, too. The only difference is that there needs to be enough protein from plant sources to make this diet a balanced diet.

What is a vegan diet?

A vegan diet excludes animal products and animal foods. Vegans rely solely on plants and plant products for food. Dairy products and eggs are also avoided.

How to follow a balanced vegan diet

You can follow a healthy eating plan as a vegan. This is how to have a balanced vegan diet:

1. Have five fruit and vegetables every day.
2. Base your meals on carbohydrates like bread, potatoes, brown rice, whole wheat pasta and whole grains.
3. Soya drinks, nut milks and yogurt alternatives make great dairy alternatives.
4. Get enough protein from beans, nuts, seeds, legumes, peas and lentils to avoid protein deficiency.
5. Eat healthy fats like flax seeds, avocado, sunflower seeds and extra virgin olive oil.
6. Drink enough water every day.
7. Avoid processed food and too much sugar.

Balance comes from variety.

5. Balanced keto diet

The keto diet can be a balanced type of diet as well. The keto diet will determine what kind of fruit and vegetables you eat. Whole grains don't need to be eliminated - just limited. You can eat healthy grains and stay in ketosis if you choose the right grains.

What fruit can you eat on the keto diet?

You can eat fruit on the keto diet. Most people are limited to 20 grams to 50 grams of carbs per day on the keto diet. There are 10 great fruit that are keto friendly. They are:

1. Avocados
2. Blackberries
3. Tomatoes
4. Rhubarb
5. Star fruit
6. Raspberries
7. Cantaloupe
8. Strawberries
9. Watermelon
10. Lemon

Fruit is good for you.

What vegetables can you have on the keto diet?

Green leafy vegetables like lettuce, spinach and bok choy have almost zero carbohydrates. Keto friendly vegetables include:

1. Asparagus
2. Broccoli
3. Cabbage
4. Cauliflower
5. Celery
6. Cucumber
7. Green Beans
8. Kale
9. Peppers
10. Spinach
11. Olives
12. Zucchini
13. Lettuce
14. Swiss chard

Eat enough micro nutrients.

6. The basic balanced diet

The basic balanced diet is the simplest way to make sure that you eat all of the nutrients that you need. I would recommend this balanced diet if you are new to the idea of healthy eating and need a simple place to start.

How to follow a basic balanced diet:

1. Your first meal should include 5 whole, varied, fresh fruit and vegetables.
2. Your second meal would involve a healthy source of protein like dairy, meat or nuts.
3. Your third meal is a combination of your choice of foods like brown rice and chicken, whole wheat bread and peanut butter or yogurt and mixed berries.
4. Eliminate junk food, processed food, artificial sweeteners and added sugar.

That's it. You get all of the nutrients that you need on a daily basis without all of the fuss.

Simplicity determines success.

7. Intermittent fasting on a balanced diet

A balanced intermittent fasting diet involves fasting for a portion of the day and eating within a restricted time window. Most people fast for 16 hours of the day and eat within an 8 hour window. Since you already sleep for 8 hours, you would only need to wait for 4 hours after you wake up and eat your last meal 4 hours before you go to bed.

You can incorporate almost any diet into intermittent fasting. Intermittent fasting and keto work great together for weight loss, for example.

Make sure that you eat enough vegetables, fruit, whole grains, protein and dairy during your eating window to keep your diet balanced. This is especially important because of the fact that you have a limited amount of time to get all of the nutrients that you need.

Eat the good. Eliminate the bad.

Conclusion

Whether you follow the keto, vegan, or dietary guidelines, basic or fasting eating plan; make sure that it is balanced and that you get all of the nutrients that your body needs.

There are many types of balanced diets out there. Choose the one that suits your current health goals. There is nothing wrong with trying out a few diets before you find the one that works for you. Stay Strong!

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