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Cardio Diabetes Medicine 2017 511

rich source of omega-3-fatty acids), Lean Sources of fat dairy foods — and moderate amounts of whole
Protein (non- vegetarian) and plant sources of pro- grains, fish, poultry and nuts. For a standard DASH
tein, such as legumes and soy-based foods. diet consumption of sodium up to 2,300 milligrams
per day is suggested. For Lower sodium DASH diet,
Pros of Pritikin Diet
you can consume up to 1,500 mg of sodium a day.
Focuses on Healthy Eating, Allows a Variety of Both versions of the DASH diet include lots of whole
Foods, starch is allowed in moderation. grains, fruits, vegetables and low-fat dairy products.
The DASH diet is low in saturated fat, cholesterol
Cons of Pritikin Diet
and total fat.
Large Amounts of high fibre Foods and insufficient
healthy fats. DASH Diet Effects
DUKAN DIET No known negative side effects. The combination of
lowering a person’s blood pressure and lowering his
A fast, efficient and natural diet, to lose weight with- LDL cholesterol is a great way to reduce the risk of
out gaining it back. The Dukan Diet is a hyper pro- heart disease.
tein, healthy and natural easy diet to follow to lose
weight fast. PHYSICAL ACTIVITY IN ADULTS
ORGANIC DIET The 2006 NICE guideline conducted a systematic re-
view of RCTs on the effectiveness of physical activity
A diet consisting of only organic food. In fact, there for weight loss in obese individuals. When physical
is growing evidence that a diet rich in organic prod- activity was compared with diet (600 kcal/day deficit
ucts isn’t actually better for you. There’s a definite or low-fat) weight loss at 12 months was significantly
lack of evidence.
greater in the diet group. The volume of physical ac-
Benefits of Organic foods tivity reported in these studies was very low.
Organic produce contains fewer pesticides and is of- Physical activity (minimum of 45 minutes, three times
ten fresher because it doesn’t contain preservatives per week) combined with diet (600 kcal/ day deficit
that make it last longer. Organic food is GMO-free or low-fat)
- Genetically Modified Organisms (GMOs)
Whilst the addition of physical activity to a dietary
Cons of Organic food Diet intervention enhances weight loss at 12 months or
Organic foods are more expensive. All foods, includ- more, and
ing organic, are prone to food-borne illnesses like Physical activity appears to be less effective than diet
E. coli and salmonella. Organic fruits and vegetables as a sole weight loss interventions
have a shorter shelf life.
Walking is an excellent form of physical activity for
THE VEGAN DIET overweight and obese people. Walking one kilome-
tre (0.62 miles) on flat ground burns approximately
The vegan diet was created by a group of vegetarians..
In addition to eliminating meat, it eliminates dairy, 60 kcal for a 70 kg person and 90 kcal for a 100
eggs and animal-derived products, such as gelatin, kg person. Such weight-bearing physical activity
honey, albumin, whey, casein and some forms of may be difficult for some individuals with BMI over
vitamin D3. approximately 35 kg/m2, particularly for those with
joint problems.
A vegan diet is a very low fat and high fiber diet,
which gives satiety. Plant-based diets have been In these individuals, gradually increasing non-weight-
linked with a reduced risk of heart disease, type 2 bearing moderate intensity physical activities (e.g.,
diabetes and premature death. Vegan diets eliminate cycling, swimming, water aerobics, etc.,) should be
animal foods completely, so they may be low in sev- encouraged
eral nutrients. This includes vitamin B12, vitamin D, BENEFITS OF EXERCISE
iodine, iron, calcium, zinc and omega-3 fatty acids.
They may cause weight loss and also reduce the risk Helps in weight reduction, boost happiness levels,
of several diseases. learn to set - and achieve goals, reduces the risk of
heart disease naturally, improves sleep better, an en-
DASH Diet ergy boost, increases the strength and flexibility, im-
proves memory, increases self-confidence, improv-
DASH diet emphasizes vegetables, fruits and low-
ing work performance, less susceptible to disease.

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