Let’s Make Fit Body
A good diet and workout plan could speedup weight loss and enhance
energy level. But choosing the right diet plan is a challenge as there are
many options available.
For example, there are separate diet plans for vegans and different diet
for non-vegetarians. Also, you can choose from a low-carb diet or low-fat
diet depending on your needs
Here’re 8 best and the most popular diet plans for health-conscious folks.
You can go through each plan and choose one that suits your needs the
- Intermittent fasting
It is a more a dietary strategy that includes cycles of fasting and eating.
And there are different methods for intermittent fasting. For example,
take 16/8 method that involves limiting calorie intake to 8 hours per day.
Similarly, the 5:2 method limits the calorie intake to 500-600 calories
twice per week.
Process: The objective is to restrict the eating time to cut calorie intake.
There are periods of fasting and eating. And it leads to quick and
significant weight loss unless the person compensates the calories by
consuming high calories during eating period.
Benefits: It slows down aging, increases insulin sensitivity, improves
brain health and reduces inflammation. And it is safe for people of all
Cons: In general it is safe for people to do fasting but people with serious
health issues like diabetes should consult their doctors before fasting.
- Plant-based diets
A plant-based diet can be divided into two categories according to its
ingredients. The first is veganism where animal products in any kind or
form are strictly prohibited. And the second is flexitarian diet that allows
animal products in moderation.
Process: Vegan diet restrict animal products but flexitarian diet allows
animal-based products to some extent. In both types of diets, the
restricted food items belong to the high calorie group.
Benefits: Plant-based diet prevents chronic ailments including heart
problems and cancer. Also, it is suitable for environment.
Cons: Plant-based diet lacks the nutrients found only in animal products
like vitamin B12 and D, iron, calcium, zinc and omega-3 fatty acids.
- Low-carb diets
Popular for weight loss, low-carb diets cut the carbs content significantly
than any other diet. Examples of low-carb diets are Atkins diet, ketogenic
(keto) diet, and low-carb, high-fat (LCHF) diet.
Process: The objective is to limit intake of carb and increase intake of
protein and fat. The rich protein content in low-carb diets help in
controlling hunger pangs and increases body metabolism.
Benefits: Low-card diets control cholesterol and blood pressure. Also,
they have significant effect on blood sugar and insulin levels in type 2
Cons: Increase in LDL (bad) cholesterol level and digestive upset are
linked to low-carb diets. Also, it can develop ketoacidosis that is a
dangerous metabolic condition.
- The paleo diet
It suggests following the food habits of ancestors of the human race. It
relates modern diseases to western food habits and believes that human
body can’t process legumes, grains and dairy.
Process: The diet includes whole foods, fruits, vegetables and lean meat.
And it limits use of processed food, grains, dairy products and sugar.
Benefits: This diet reduces risk of heart ailments like high blood pressure
and triglyceride levels.
Cons: It is healthy but lacks nutrition found in whole grains and dairy.
- Low-fat diets
Low-fat diets restrict intake of fat up to 30% of daily calories but some
ultra-low-fat diets cut the fat intake up to 10% of calories.
Process: Since fat contains twice the calories per gram in comparison to
calory content of protein and carbs, it is necessary to limit the intake of
fat. Cutting fat drastically reduces the calory content in daily food
Benefits: Low-fat diets improve heart health and reduce the risk of
stroke, inflammation and diabetes.
Cons: Cutting intake of fat could have an adverse effect on hormone
production, nutrient absorption and cell health.
- The Mediterranean diet
This diet is based on the food habits of people living in Greece and Italy.
And it includes eating fresh vegetables and fruits, legumes, whole grains,
poultry, dairy, seafood and virgin olive oil. But it restricts use of red meat.
Process: The objective is to consume as much natural food as possible
and limit the use of refined grains and oil, processed meat, trans fat and
Benefits: This diet contains antioxidant rich foods that combat
inflammation and neutralize free radicals.
Cons: It doesn’t help in weight loss.
- Weight Watchers (WW)
It is a weight watch program that includes setting daily points to achieve
a weight loss goal. The food items are selected according to their calorie,
fat and fiber contents.
Process: The diet supports weight loss objectives by reducing calorie
intake and increase intake of necessary elements.
Benefits: It is easier to follow and it allows people to change their food
habits according to their tastes.
Cons: It allows flexibility in choosing a diet plan but it could prove to be
an expensive affair.
- The DASH diet
Simplified as Dietary Approaches to Stop Hypertension, DASH is a diet
plan for controlling high blood pressure called hypertension. It includes
fruits, vegetables, whole grains, red meat, fat and added sugar. But it is
low on salt.
Process: It is divided into servings like 5 servings of vegetables and
fruits, 7 servings of whole grains and 2 servings of low-fat dairy products
for an average person.
Benefits: It is helpful in controlling heart ailments by balancing blood
pressure. Also, it can reduce the risk of breast and colorectal cancer.
Cons: Taking too little salt is linked to increased insulin resistance and
death with heart failure.
Choosing the right plan is the half battle won but there is more to do
before you can feel like a winner. A right diet plan will give you the
energy needed for workout. If you are doing the right workout, you can
achieve your health goals.
Like diets, there are different workout plans for weight loss and body
building. But the weekly plan discussed here is one that can
accommodate every need including weight loss and muscle building.
The plan starts with strength training on Monday and concludes with
resting on Sunday so that you can rejuvenate your tired self for Monday
Monday: Total-Body Strength Training
Strength training is the key to fitness because it burns fat faster, shapes
body and increases the number of calories burnt while resting. For
strength training, you need a workout bench and a set of dumbbells. You
can choose the right dumbbells by keeping your height and weight in
- Bodyweight Squats: Take 15 reps with your chest up keeping your
knees well above the toes.
- Dumbbell Row: Take 12 rep each side and you can use bent-over-row,
if you don’t have a bench.
- Lying Isometric Y: Make an isometric Y and hold for 30 seconds. If you
want, you can allow your legs to rest on the ground for comfort.
- Box Set-Ups: 15 reps each leg is enough but you can alternate
between the legs for more strength.
- Plank: Keep your core tight and hold for 30 seconds.
Repeat each step 3x with 1minute break between each step
Tuesday: Sprint Intervals
Sprinting does a better job than jogging. It torches calories and increases
energy consumption to get the body back to a resting state. Also, you can
do this exercise on any indoor cycling bike or rowing machine.
30 seconds of full-out sprint
60 seconds of moderate pace jog
Repeating it 12x
Wednesday: Foam Rolling + 12,000 Steps
After two days of intense exercising, your body would demand time for
recovery. But it doesn’t mean that you should sit idle. It is time for doing
some foam rolling and stretching. It will improve mobility needed for
achieving full range of motion during workout.
Foam rolling should be paired with 12,000 steps for speedy recovery. The
low impact movement of walking will improve blood flow that will help in
quick recovery. For counting steps, you can use a mobile app or buy a
Thursday: Total-Body Strength Training
Follow the Monday workout
Friday: High-Intensity Group Fitness Class
Join a fitness group or make one with family members, friends, neighbors
and colleagues for a high-intensity group fitness class. For workout, you
can head to a fitness studio or practice your moves in an open-gym. The
workout session could include a friendly chit-chat and lots of laughs. You
should sweat while having fun with your group. It is easier to find a
fitness group of likeminded people and join it.
Saturday: Total-Body Strength Training
Follow the workout plan of Monday and Thursday
Sunday: Rest Day
Rest and relax as it is Sunday. You have done enough workout throughout
the week and now it is time to let your muscles relax, repair and re-
energize for the Monday schedule. Rest is an integral part of a workout
plan because it allows time to rejuvenate.
Your diet plan should accommodate your food needs. It should pamper
your taste buds in addition to energizing your body and mind. Before you
make an opinion on a diet plan, you should go through its pros and cons
so that you have all important factors before your eyes.
Choosing a workout plan would also require some insight into popular
workout plans of celebs. Also, you can go through the advice tendered by
personal trainers of celebs. The above-mentioned is a simple seven-day
workout plan and its advantage is that it can be followed at home. You
don’t need special equipment or specific training or a trainer to follow this