Keeping fit and healthy can be a challenging process but it still has its perks. The challenges we face the most often deal with intense exercise regimens and nutrition changes. When it comes to nutrition, dieting is often the primary method of staying in shape. However, not all diets are created equal. The human body requires certain levels of nutrients in order to carry out every process it undergoes. And most diets can be harmful to these processes. A common harmful side effect of a heavily restrictive diet tends to be malnutrition. This is where the body receives too little or too much nutrients relative to the activity of the individual. While this can lead to many health complications, it can be avoided.

The best diets take nutritional needs heavy consideration in order to avoid malnutrition. Even more helpful diets are those that factor in specific nutrition needs of the individual. This way, not only does one stay in shape, but they stay healthy as well. With a plethora of diets available it can be a difficult process to choose one that’s right for you. However, there are plenty healthful diets available that have numerous benefits. Most of which are described below.

1. Healthier Heart

Having better heart health can be a major benefit of dieting. Diets that restrict consumption of “bad” fats are most likely to be beneficial to overall heart health. “Bad” fats are known as saturated fats and trans fats. These types of fats have the potential to raise High Density Lipoprotein (HDL) cholesterol levels which can lead to heart-related illnesses. Certain diets like the Mediterranean diet reduce consumption of these fats, but instead only allow polyunsaturated or monounsaturated fats. These types of fats do not raise HDL levels, but can lower them instead. They can also raise Low Density Lipoprotein levels (LDL), which is a good thing. This is achieved in the Mediterranean diet by reducing red meat intake and increasing consumption of plant-based foods like vegetables and nuts. Diets like the Atkins diet or Keto diet help reduce cholesterol levels by forcing the body to use fat as a primary energy source. This process is called ketosis. Both diets achieve this by reducing carbohydrate intake and increasing fat intake. Fat accounts for 75% of daily caloric needs in the Keto diet, whereas it only accounts for 60% in the Atkins diet. If you’re considering atkins vs keto, its best to speak with a physician first as ketosis can have side effects like dizziness or nausea.

2. Weight Loss

The reason for dieting is often weight loss and fortunately that’s a benefit of most diets. Losing weight has benefits of its own as well. It can reduce the risk for developing heat-related illnesses, diabetes, and even some cancers. Many diets help you lose weight by reducing the intake of processed foods, refined sugars, simple carbohydrates, and HDL elevating foods. For instance, the Zone diet focuses on a balanced nutrient intake in order to control insulin levels and promote weight loss. It aims for a balanced diet consisting of 40% carbohydrates, 30% protein, and 30% fat. It only allows for unrefined carbohydrates and beneficial fats in order to promote weight loss. Both the Atkins and Keto diet promote weight loss efficiently as well. They achieve this through ketosis, which causes the body to burn fat at a faster rate than most diets.

3. Reduced Risk of Diabetes

A lot of diets reduce the intake of refined sugars, fats, and carbohydrates. Studies have shown excess consumption of these can increase the risk of developing diabetes mostly due to elevated glucose and insulin levels. Diets rich in fiber, vegetables, slowly metabolized carbohydrates, and protein have the lowest chance of spiking insulin and glucose levels. One diet that aims to manage insulin levels is the South Beach diet. It does so by restricting refined carbohydrates and processed sugars. The Mediterranean diet can also help reduce the risk of developing diabetes as it focuses primarily on consuming fruits, vegetables, fish, and poultry.

4. Reduced Cancer Risk

Development of cancer occurs when a cell becomes damaged at the genetic level and begins to grow unchecked. While there are various factors that determines one’s risk for developing cancer, there are a few things you can do to reduce that risk. One thing you can do is get enough antioxidants. Studies have shown that certain antioxidants found in fruits and vegetables reduce the risk of developing certain cancers. Fortunately, multiple diets allow you to get enough of these by consuming more fruits and vegetables, thereby reducing the risk of developing cancer. Diets rich in fruits can help reduce the risk of developing cancers of the upper gastrointestinal tract. Diets rich in vegetables can help reduce the risk of colorectal cancer. There are multiple diets rich in fruits and vegetables, however the most common one is the vegetarian diet. The vegetarian diet focuses on consuming primarily plant-based foods with the exception of dairy and eggs.

While dieting may have its challenges, it also has its benefits. Not only can dieting help you lose weight, but it can also improve heart health, reduce the risk for developing diabetes, and reduce the risk of developing cancer. But remember, not all diets are created equal. It’s up to you to decide which diet is best for your specific nutrition needs.