Are you looking for some beginner-friendly yoga poses?

You definitely landed on the right page then. We have collected some best yoga poses to help you to soothe your mind and body.

Everyone is practicing yoga these days whether a common man or a celebrity. Yoga gives so many health benefits beyond just flexibility, strength, and, balance. It also helps to fight stress and anxiety. It also reduces inflammation in the body. If you perform yoga regularly, you can get relief from migraine and cervical pain as well. 

Also, check –The Most Effective Method to Become A Personal Trainer

One of the best parts about yoga is that it fits all age groups per varying poses. There are so many postures available for beginners as well as experienced yoga performers. Some require less physical activity like laughing yoga and some require so much bodily strength. Here, in this blog, we are going to discuss some of the best yoga poses perfect for beginners. 

Don’t forget to check this – The 10 Best Diet Plans for Your Overall Health in 2023

So, what are you waiting for? Take out your mats and start yoga to keep your body healthy!

Best Yoga Poses for Beginners to stay fit and healthy

Mountain Pose (Tadasana)

The mountain pose is especially for beginners to improve the posture of the body. The pose must look like a standing position but it is actually the base of almost all yoga poses. This pose is good to talk about the alignment of your body. 

The correct alignment of the body as per the mountain pose is standing straight from head to toe, with the shoulders and pelvis along a straight line. It can be a proven anxiety reliever for you if you do this yoga pose correctly. The Mountain pose gives you an idea of the unbalanced body part, on which you need to work.

How to do it?

• Stand with your toes and the heels a bit apart from each other. 
• Press your feet from all the corners of it and feel the engagement of the legs and all the active muscles.
• Relax the shoulders and keep moving them back and forth.
• Inhale with a deep breath and put your arms upwards as in a prayer position in front of the chest or you can make them rest by your side.
• Take long and slow breaths in and out. You can choose to close your eyes if you like.

Mountain pose is a must for any beginner to know about the body, So it is a not-to-be-missed pose for every starter especially.

Downward-Facing Dog (Adho Mukha Svanasana)

The next pose is the Downward-facing Dog pose, a well-to-try pose for beginners. The pose comes under the category of standing-type of poses. Some may find this pose to be a little tricky, but if you learn this, you will get a lot of benefits. Many beginners do this pose wrongly by leaning too far forward which makes it more like a plank. But you should do it correctly by keeping most of the weight in your legs. This yoga lengthens and decompresses your spine, and strengthens your arms.

How to do it?

• You have to lie down with your stomach on the mat and put your hands flat on the ground just beneath your shoulders.
• Raise your hips and open up the chest to shift weight slightly forward to the palms of the hands. The weight of the body should rest on your hands. (These are steps of the cobra pose and you have to start with this pose)
• Now breathe in and out and grip the ground with the toes. You should use the strength of your arms and abs, and push the hips upwards while stretching the arms and the legs.
• Now bend your head toward the ground. This will form a triangle shape with your body.
• You have to make sure that your hands stay flat in line with the shoulders and your feet should be hip-width apart. Try to stretch the back as much as you can. 

Also, check –Best Flat Stomach Workout Plans You Can Do at Home

Warrior I (Virabhadrasana I)

Warrior I is one of the most suitable yoga poses for beginners. But attaining the right position to perform Virabhadrasana is quite challenging. 

How to do it?

• Take a mat and kneel down and take your hands in towards the knee. 
• Your shoulders should be exactly below the hips.
• While exhaling, lift your knees from the mat. You have to extend the tailbone away from the pelvis back and elevate sitting bones on the side of the roof. 
• Move your legs from inward ankles up. Do this via your groins. Now stretch the heels.
• While pressing the base of the finger, make your outer arms firm and lift your inner arms to the head of your shoulders. You have to keep your head in the mid of your upper arms. 
• You have to maintain this same pose for 9-10 breaths and then relax.

Warrior II (Virabhadrasana II)

Warrior II is a bit different from Warrior I. In this pose, your hips face the side of the mat. When moving from Warrior I to Warrior II, the hips and shoulders should be open to the side. It will help to strengthen the quadriceps. Both these Warrior poses are necessary for any beginner to learn. You should regulate your breathing while performing this yoga. 

How to do it?

• Apart from the steps of the previous pose, bring your arms down and straight out to either side. Open your hips and make twist your body to face one of the sides. 
• You will rotate your back foot and the angle of your toes should be 45 degrees. 
• Keep your front knee stacked over the ankle. And your front toes should face forward. 
• Don’t let the gravitation pull you down, instead stay strong and perform this pose to increase your patience and endurance. 

Tree Pose (Vrksasana)

You can consider the tree pose as one of the best beginner-friendly yoga postures. It will help your body to get the alignment and make a proper balance of your weight and comfort. It is one of the excellent balance exercises. This pose seems to be a bit challenging for the hips, ankles, and feet. It will help you to enhance your strength and focus. It will also help to heal leg pain and headaches.

How to do it?

• To start this yoga asana, stand straight. Now join your hands in a prayer position. 
• You have to lift your hands over the head. Now move your left leg.
• You have to place this left leg on the inner thighs of the right leg. And maintain this balance. 
• You can balance it by pressing the four corners and fingertips to the ground. 

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Lotus Pose (Padmasana)

The next choice is the lotus pose which is done during meditation. You have to start this pose for some seconds and then increase the timing as it can put a lot of pressure on the knees if you are not used to it.

How to do it?

• You should start the lotus pose by bending or curving the knees and placing the top of the left foot just inside the place where your hip creases near the groin. 
• Now bend or curve your right knee and slowly lift upward your right foot on the top of your left leg for resting just at the same point where the hip creases the groin.
• You should feel or sense a little strain in your ankles and knees. You have to hold it for 5-7 breaths and do it for another side.

Low Lunge (Anjaneyasana)

Low lunge is a pose of the standing category. This yoga pose is an incredible hip opener. If you have tight hips or you sit in front of the computer for the whole day, this pose is perfect for you. 

How to do it?

• Make a right angle with your front leg to place your knee directly over the ankle and your thigh should be parallel to the floor.   
• You have to keep your hips level and have energy in your back leg. 
• Do this pose correctly by going deep enough in the front leg and sagging in the back leg. You can notice this in the mirror while performing this. 
• You can hold it for around 5-7 breaths in starting.

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Bridge Pose (Setu bandha)

Bridge pose is one of the common asanas to be practiced at the end of your yoga session. This is a very gentle way to do spine extensions. That’s why it is also known as a backbend. This type of posture will improve the mobility of your spine. It can also counter the results of too much sitting. It is also good to improve your digestion. 

How to do it?

• You have to lie down on the floor or mat. Place your both hands in a straight position on the mat.
• Bend your both legs while laying down and keep both your hands stretched. 
• Make a bridge of your body by taking your hips upward and then going back towards the ground. 
• If the bridge seems very intense for a beginner, you can place a block to make a supported bridge.
• Always try to root into the feet. This will help you to support the bridge by using your leg muscles.

Bound Angle Pose (Baddha Konasana)

The bound angle pose is one of the most accessible poses to enhance flexibility in the hips. This is great for beginners as it can be modified as per the individual. It has so many positive points for your body as it gives stretching to the inner thighs and knees. It also helps to enhance the circulation of the body. 

How to do it?

• Sit on a mat and draw the soles of your feet together. The soles should face each other in front of you.
• Your knees should go wide. If you feel some strain on the inner groin, you can keep blocks or blankets under your knees to relax your body. 
• Keep one hand on the belly with the rise and fall of a breath and place another hand at the heart. 
• You can stay like this for about 5 minutes in starting and feel the heart pumping inside your body. 

Seated Forward Bend (Paschimottanasana)

The seated forward bend yoga posture is one of the most common and best poses for beginners. In a single movement, you can stretch your whole body muscles. You can say it is the king of all basic yoga postures. It helps to improve metabolism, cervical, and back pain, etc.  

How to do it?

• Sit straight and place your legs in front of you. 
• Slightly move forward from your waist and you have to hold both feet together while doing this.
• Avoid bending your shoulders and folding your knees. Slowly move downward in this position. You have to touch your knees with the nose. 
• You have to keep your neck aligned with your spine.

Also, check – Top 10 Ways to Stay Fit and Healthy to live a Happier Life

Cat Pose (Marjaryasana)

Cat pose is one of the favorites of yoga lovers. A regular cat pose helps you to massage your spine. You can also modify it with some crunches. Then it will give you some extra concentration and balance.

How to do it?

• You have to keep your hands and knees aligned with your shoulders while keeping your hips and wrists parallel to the knees.
• While inhaling, elevate the right hand to the shoulder. The fingers of the right hand should be pointed forward while performing this. 
• Make a balance of your body and raise your left leg up to the height of your hip.
• While exhaling, keep your leg down for 5-7 breaths. And after this, resume the starting position. 
• Now repeat the same steps for another side.

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Cow Pose (Bitilasana)

If you have some back ailment problem, this is one of the best yoga poses for beginners with such problems. It is performed with the cat pose below as a ‘flow’. This directly means these poses are performed in a sequence or you can say ‘together’.

How to do it?

• After you perform the steps of the cat pose, keep your hand shoulder-width apart, and knees hip-width apart. 
• Just gaze down at the floor, and arch the back while exhaling. Your focus should be on pushing your butt out behind you. 
• Repeat this for some time.

Child’s Pose (Balasana)

The last but not the least option on the list is Child’s Pose- a perfect yoga for beginners. It is very easy to do for yoga lovers. This posture comes in variations to relax your body. It assists in controlling stress and controls blood pressure. 

How to do it?

• Kneel down and take your hands on your toes in a comfortable manner.
• Now sit over the heels.
• You have to disparate your knees that are aligned with your hips.
• Now have a deep breath and slowly bend forward. You can do this for 30 seconds to 2-3 minutes.
• If you are unable to touch your head to the floor, you can take a cushion or rounded blanket. You should not give tension on your neck while performing this.

Winding Up

Closing this blog with these given beginner-friendly yoga poses to strengthen your body and heal your mind. Regular practice of such yoga asanas can help you to endure more and more strength. Some basic benefits of yoga are:

• Helps to build strong muscles.
• Increases flexibility in the body.
• It also balances blood circulation.
• Make your mind, body, and soul healthy. 

So, start your year with your favorite asanas from the list and get ready to be healthy and fit. For any query, you can comment below. We will connect with you soon!

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If you are looking for a “getting a flat belly in seven days workout plan”, then sorry dear, you are in the wrong place.

I believe that fitness is a journey that requires consistent effort and a lot of patience. It is difficult to shed the obstinate fat in your abdomen. According to the AARP, those with abdominal fat are more likely to get cardiovascular disease, diabetes, attack, and some malignancies.

But don’t be concerned. With all of my experiences, I can assure you that if you follow the flat stomach workouts outlined below at home, you will definitely fire up your core and obtain a toned and flat belly.

Also, check –The 20 Best Exercises for Weight Loss

Are you curious?

So, let’s get started.

What is the significance of a strong core?

A strong core tends to go beyond appearances and the concept of a “flat tummy” when increasing core muscles is also an important aspect in maintaining overall good fitness and flexibility of your body. Some of the world’s strongest people don’t have six-pack abs, yet they can carry a lot and execute incredible athletic feats. Furthermore, having a powerful core helps you avoid injury, especially in the knees and hips.

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However, and this is critical, the core encompasses more than just the muscles that run along the middle of your stomach. In actuality, the core is a three-dimensional ‘box’ structure that contains:

• Your intestines
• Your gluteus maximus
• Your muscles in your lower back

So, when we speak about creating a powerful core, we’re referring specifically to developing a strong ‘trunk.’ Got it?

What muscles make up a flat stomach?

The following muscles contribute to a flat stomach:

• Pelvic floor muscles: support organs like the bladder, uterus, and intestines.
• Transverse and rectus abdominis muscles: sometimes known as the “six-pack,” are essential for muscle performance (hinging, stretching, twirling) and stability.
• External and internal obliques: aids in breathing and trunk rotation.
• Erector spinal muscle: strengthens the back and offers a sturdy platform for rotations.
• Core: It is a link between a lot of muscles that encompass your entire spine, linking your hips, spine, neck, and shoulders.

So, those partial bike pushups and other stomach workouts, you’ve been doing before bed is basically neglecting a large portion of your core. Not to mention that they may slow down your development and are a dangerous method to work out. Strive for diversity in your workouts, and strength will follow. 

Believe me!

Best Flat Stomach Workout Exercises

Supine Leg Raises

Objectives:

Lower and upper abs, hips, calves, and quadriceps

Steps To Follow:

• Place yourself on a mat. Place your thumbs beneath your hips and your palms level on the floor. Lift your feet slightly off the floor, gaze toward the ceiling, and tighten your core. This is your starting point.
• Raise both of your legs to ninety ° and slowly lower them.
• Raise your legs once more just before contacting the floor. Perform 3 pairs of 15 reps.

What Not To Do:

Do not put your feet entirely on the ground or elevate your legs by pushing your hips with your hands.

Also, check –Top 10 Ways to Stay Fit and Healthy to live a Happier Life

Butterfly Kicks

Objectives:

Lower and upper abdomen, buttocks, quadriceps, and calves.

Steps To Follow:

• Lie on the floor on a mat. Place your palms beneath your hips.
• Raise your head, back and neck, and legs off the mat. This is the beginning point.
• Drop your left leg. Elevate your left limb and drop your right leg just before they hit the Elevate your left limb and drop your right leg just before they hit the floor.
• Repeat 12 times to finish one set. Perform 3 pairs of 12 repetitions. Take a 20-second pause before proceeding to the next exercise.

What Not To Do:

Do not perform this exercise rapidly or hold your breath.

Bicycle Twists

Objectives:

Rectus abdominis, core muscles, pelvis, quadriceps, and calves.

Steps To Follow:

• Lie on a mat and raise your feet off the mat while, flexing your knees.
• Put one of your thumbs behind each ear. Grip the back of your head with your four fingers. Raise your chin from the mat. This is the beginning step of your workout.
• Straighten your left leg and press it down. Move up and turn to the right simultaneously. Try to connect your left elbow with your right knee.
• Bring the left leg to something like a bent position by bending back down.
• Repeat with the other leg. Complete 2 pairs of 12 repetitions. Take a 10-second break before going to the following exercise.

What Not To Do: 

Do not speed through the sets and do not sink your chin in the ground.

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Sit-ups

Objectives:

Rectus abdominis

Steps To Follow:

• Place your feet on the ground and your knees flexed. Place your arms behind your head and tighten your abs. Elevate your face and arms off the floor and look up. This is where you’ll begin.

• Using your core strength, lift your weight off the floor and move into a sitting position.
• Go to your starting point slowly. Complete 2 pairs of 12 repetitions.

What Not To Do:

Make a differentiation between sit-ups and crunches. Sit-ups require you to physically stand up and return to your starting position. Always set your elbows apart when sitting up.

Heel Contact

Objectives:

Back muscles and upper abs.

Steps To Follow:

• Position yourself on the mat. Maintain a flexible posture, legs broader than shoulder-width apart, and feet flat. Maintain a chin up, shoulders relaxed, and core engaged with your elbows by your sides.
• Fold your rightmost sideways and try to make contact with your foot.
• Bend to the other side and try to make touch with your left heel with your left hand.
• Rep 20 times to finish one set. Complete 3 pairs of 20 repetitions. Take a 20-second break before proceeding to the next exercise.

What Not To Do:

Keep your feet away from your hips.

In and Out of the Leg

Objectives:

Lower and upper abdominal, buttocks, calves, and quadriceps.

Steps To Follow:

• Place your feet on a mat. Position your arms behind you, hands flat on the floor. Lean back and elevate your legs from the floor. This is your starting point.
• Tuck in both of your legs. Pull your arms and shoulders closer to your knees at the same time.
• Return to your starting point. Perform two sets of 20 repetitions.

What Not To Do:

Do not spread your hands too far apart in the rear.

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Crunches

Objectives:

Crunches

Steps To Follow:

• Lie down on a mattress with your knees contracted and your feet securely placed on the floor.
• Put one of your thumbs behind each ear. Grip the back of your head with your remaining fingers. Raise your head off the floor. This is where you’ll begin.
• Begin by cuddling up and using your head to touch your knees.
• Return to your original starting place.
• While relaxing, inhale and exhale after curling down. Complete 2 pairs of 12 repetitions.

What Not To Do:

Try not to tuck your chin in.

Reverse Crunch Half Seated

Objectives:

Lower and upper abs, and hips

Steps To Follow:

• Lie on a mat, knees flexed, and feet straight on the mat. Recline and support yourself with your elbows. Here is where you’ll begin.
• Lift both legs from the mat and bring them up to the nose.
• Return your legs to the beginning position gradually. Perform 3 pairs of 15 reps.

What Not To Do:

Don’t strain your shoulders excessively or twist your lower spine.

Mountain Climbers with Crossbody Bags

Objectives:

Rectus abdominis, elbows, core, pelvis, hamstrings, and quads.

Steps To Follow:

• Put yourself in a push-up position. Check that your elbows are precisely beneath your shoulders. Maintain a straight line through your neck, spine, and hips. You should not rise up and bend down. This is your starting point.
• Elevate your right foot off from the mat, extend your knee, and bring it near your chest on the right side.
• Return the right foot to its initial position. Elevate your left foot off from the mat, stretch your knee, and bring it near to your chest on the left side.
• Increase your speed and perform as if you were running! Perform 2 pairs of 25 reps. Before moving on to the next exercise, take a 20-second pause.

What Not To Do:

Keep your palms close to your body and avoid drooping your head or lower back.

Crunch Jackknife

Objectives:

Lower and upper cores, pelvis, thighs, and quads.

Steps To Follow:

• Place yourself on a mat. Raise your hands above your head. This is your starting point.
• Lift your arms and shoulders while retaining your neck and back in the same line. Lift both of your feet from the ground at the same time.
• Try putting your hands on your knees.
• Return to your starting position. Perform three sets of 12 repetitions.

What Not To Do:

Do not entirely lay your head on the ground between repetitions.

The Russian Twist

Objectives:

External rotators, upper and lower cores, and glut.

Steps To Follow:

• Lay on the mat, lift your legs, keep your knees loose, and lean back slightly. Join your palms to balance your body. This is where you’ll begin.
• Twist your upper body to the left first, then to the right.
• Perform 3 pairs of 12 repetitions for the best results.

What Not To Do:

Do not hold your breath while executing this workout.

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Exchange toe taps while reclining

Objectives:

Deltoid, external oblique, and glutes.

Steps To Follow:

• Lay on the mattress and extend both legs to 90 degrees. Extend your hand high and lift your neck and spinal erectors off the floor to strengthen your core. This is where you’ll begin.
• Bend up and use your right hand to try to connect your big toe to your left foot.
• Curl down one more.
• Curl up once more, this time aiming to make touch with your right foot using your left hand. Perform 2 pairs of 15 reps.

What Not To Do:

Not to worry if you are not able to reach your foot. Try reaching across the knee or try to near the toes as possible.

Burpees

Objectives:

A full-body workout that also works your abs.

Steps To Follow:

• Stand tall with your legs shoulder-width away.
• Kneel down and put your hands on the mat. For clarity, we’ll refer to this as the “frog” stance.
• Hop and push both legs back into a plank posture.
• Jump back to the “frog” posture.
• Jump vertically and stretch your arms above your head.
• Land gently on the floor.
• Return to the frog posture, then to the plank posture. Perform 3 pairs of 8 reps. Take a 10-second pause between sets. Furthermore, take a 20-second pause before going on to the following exercise.

What Not To Do:

Do not create unrealistic expectations. Burpees are difficult to complete. It makes no difference how many burpees you perform. What is important is just how many you can do while keeping proper posture.

Plank

Objectives:

Rectus abdominis, abs, hips, triceps, and glutes.

Steps To Follow:

• Kneel on the floor.
• Put your elbows down on the mat.
• Raise your right leg first, followed by your left leg.
• Maintain a straight line between your head, back, and hips. Maintain focus on your core.
• Maintain this position for a minimum of 30 seconds. Perform 3 pairs of 30-60 second holds.

What Not To Do:

Keep your palms close to your shoulders. Do not slump or pike your lower back.

Side Plank

Objectives:

Shoulders, biceps, and glutes, as well as the abs and core.

Steps To Follow:

• Form a half-lying side position on your right. Put your left foot on the floor, across your right foot.
• Place your left palm on your waistline and your elbow just below your shoulder.
• Raise your pelvis off from the ground. Your spine should be parallel to your head and neck.
• Stretch your left hand broad to make this more difficult.
• Maintain this position for 30-60 seconds. Continue to breathe.
• Reduce your body weight. Take a 10-second rest, switch sides, and repeat on the opposite side. For novices, one round of this activity is sufficient. As you improve, you can increase the duration and sets.

What Not To Do:

Avoid dropping your pelvis.

The Bottom Line

A flat tummy is a realistic goal if you commit to and follow a good workout and lifestyle regimen. Within a matter of weeks to several months, you should notice obvious benefits. It is entirely up to you how you choose to judge your achievement. You can judge how you perceive, how particular items fit, or real waist and hip measurements. 

The more committed you are to your goal, the more probable you will achieve the desired objectives.

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Best Diet Plans- Getting in shape, improving overall health, and keeping yourself active never gets old. If you are looking for this year, then take a halt and give this post your precious read. We have included trendy eating plans and which one to avoid to keep your overall health upright.

The new year is just a few steps away and everyone must be gearing up with their new diet resolutions— ‘new year, new me. People will jump to start following trends to shade those extra kilos that they put on last year. Moreover, this would last a few weeks or let’s say months and they will certainly resume their old dietary habits. Some will even think of becoming personal trainers to keep themselves fit and help others in achieving dietary goals. If you are someone who finds yourself on a similar rollercoaster then stop that ‘self-blame game as you are not alone in this. Many people are sailing on the same boat as you are. But it’s never too late to bend things in your favor, especially when it comes down to your health. Everyone has their own agenda for following a food regime—some merely look for a weight-loss diet and pursue a short-term plan. Whereas others plan for a religious thing. Whatever your purpose is, we will introduce you to some trendy diet plans to follow this year. Let’s get going!

Best Diet Plans for Your Overall Health

Types of diets—which works and which don’t?

Trends have introduced so many types of diets—keto, vegan, Mediterranean, etc. to stay fit and healthy. you might know each diet trend’s benefits but are you aware of its drawbacks? Yes, each one has its own sort of downsides which you know before altering your eating habit. Let us discuss each diet type along with their benefit and downside.

1.   Vegan

This diet excludes all animal-based products including dairy products, honey, and eggs. Following a vegan diet is considered the best diet for loss weight and offers other benefits including:

• High fiber.
• Low cholesterol.
• Lower inflammation.
• Eliminates obesity and chronic diseases.
• Less risk of heart-related diseases.

Downsides:

• Low level of B12 (increases risk of depression and heart stroke).
• Expensive.
• Time-consuming cooking.
• Every vegan food is not necessarily healthy. For example, Oreos and pop-tarts are considered vegan but many health experts don’t recommend people eat much of them.

Bottomline

You can improve your health by eating plant-based foods. You can speak to your doctor about taking protein and supplements to prevent any sort of nutritional deficit. Research shows massive benefits from a vegan diet. However, following this diet would be difficult for people who grew up eating dairy products and meat. You can even try exercise to lose weight.

2.   Intermittent fasting

The key focus of intermittent fasting is when to eat, it is one of the best diets to lose weight. It includes fasting and eating in alternative periods repeatedly. Some people follow eating only once in six or eight hours every day and some eat one meal for a few days a week. In this diet, drinking enough water is encouraged to avoid dehydration.

Benefits:

• Restrictions on food are nil.
• Any schedule can be followed according to the preference.
• Fasting improves diabetes and eliminates obesity, cancer, neurological disorders, and diabetes.

Downsides:

• Doesn’t work for people taking medications like insulin as it needs people to consume food regularly.
• In some cases, fasting leads to undereating, irritability, or overeating.

Bottomline

The intermittent fasting diet is not for you if you suffer from an eating disorder because it causes starving, binging, and over-restricting on food consumption. But if you follow it correctly, it is the best diet to lose weight and reduce the risk of chronic disease.

3.   Keto

The key goal of the keto diet is pushing the body to ketosis, which means burning fuel and fat instead of carbohydrates. The keto diet replaces carbohydrates with nuts, seeds, and avocados. However, people who follow this diet often end up consuming saturated fats such as red meat, cheese, oil, and butter.

Benefits:

• Helps in shading weight.
• Type 2 diabetes can be well managed.
• Helps in reducing seizures as it minimizes inflammation in the brain.

Downsides:

• Unintended weight gain can lead to kidney complications, high cholesterol, or even heart palpitations.
• It can cause an acid surge in the bloodstream which is dangerous for Type 1 diabetics.
• Keto restricts fruits, so it cannot be a lifelong solution for any person.

Bottomline

The Keto diet should be followed after consulting with an experienced medical practitioner. They will assist you in food modification if you are not eating enough saturated fat and protein. They might permit eggs and steak for breakfast but eating such a diet will not offer any long-term health benefits.

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4.   Carnivore

The carnivore diet is the opposite of vegan which comprises only meat, eggs, and butter.  This type of diet is strongly not recommended. However, let us discuss it more in detail.

Benefits:

• Elimination of sugar and carbs helps in losing weight.
• Protein-rich diet keeps fuller for longer.

Downsides:

• Not having vegetables and fruits eliminates important vitamins, antioxidants, fiber, and minerals that help the body in lowering disease risks.
• Processed and red meat is connected to some cancers.

Bottomline

The carnivore diet is not recommended as it can only offer short-term weight reduction advantages but carries long-term health risks. We suggest you try some of the best fitness apps instead of opting for this diet plan.

5.   Mediterranean diet

The Mediterranean diet includes vegetables, fruits, seeds, lean meats (fish and poultry), grains, beans, nuts, and potatoes. This diet restricts dairy products, sweets, and red meat. Olive oil is the key source of fat. This diet also encourages people to lead a life full of physical activity.

Benefits:

• Minimizes risk of heart-related diseases, Parkinson, cancer, cognitive decline, and diabetes.
• Easier to maintain.

Downsides:

• Cutting back on dairy products leads to vitamin D deficiency.
• Certain food like fresh nuts, fish, and berries can be difficult for some people to afford or even find.

Bottomline

The Mediterranean diet is counted among the healthiest diet for people of any age. You can easily make adjustments to your existing diet. This diet is one of the eating patterns to follow for individuals with any health condition.

6.   DASH diet

DASH is known as the Dietary Approaches to Stop Hypertension. This type of diet is recommended for people with hypertension and heart disease. DASH diet focus on high potassium and low sodium food such as vegetables and fruits, low-fat dairy products, beans and lentils, poultry, fish, and unsalted nuts. This diet restricts fast food, sweets, processed food, and alcohol.

Benefits:

• Helps in lowering blood pressure.
• Easy to adapt and maintain irrespective of lifestyle and culture.

Downsides:

• Too low sodium intake is as unhealthy as taking too much of it.
• Incorporating fiber-rich food into an already full-of-fiber diet can be unhealthy.
• Be mindful of opting for high-fiber food as high consumption can lead to diarrhea and even bloating.

Bottomline

The DASH diet is highly recommended for people with heart disease. Speak to your doctor, if your sodium level concerns you. You need to adjust your taste buds if your existing food plan consists of salty products. Following this diet will offer you to explore new flavors and experiment with sodium-free spices.

7.   Sirtfood diet

The sirtfood diet is one of the latest food trends that focuses on the intake of sirtuin-rich food such as green juices, blueberries, matcha, and red wine. This newest eating pattern is gaining a lot of popularity, it is high in polyphenols which is an advantageous composite found in plants. It helps in boosting mood and metabolism. This diet also aids in losing weight and increasing energy. Sirt foods comprise dark chocolate, citrus fruits, kale, turmeric, apples, green tea, and blueberries. If you opt for this diet, you will follow it in two phases. In the first phase, you will have one sirtfood meal with three green juices in a day. The second phase includes having 3 sirtfood meals in a day with only one glass of green juice.

Benefits:

• There is calorie restriction which helps in losing weight.
• Sirtfood contains good nutrients that the body needs to avert kidney-related diseases and other chronic illnesses.

Downsides:

• The sirtfood diet is not properly researched.
• Restrictions in food can lead to fluctuations in weight.
• Undereating or overeating can impact metabolism.

Bottomline

Many sirtfood including beverages have health benefits and can be enjoyed with an existing diet. As the scientific evidence of a sirtfood diet is not much, we recommend you to skip it.

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8.   Potato diet

The potato diet is just eating potatoes with light flavors. This type of diet restricts sour cream, butter, cheese, and bacon. Except potatoes eat nothing, that is what this eating plan says. According to the book ‘’Potato Hack: Weight Loss Simplified’’ which was released back in 2016 says that potatoes not only toughen the immune system but also offer energy while losing weight. Potatoes are a rich source of getting nutrients but many wonder how merely consuming them helps in losing weight. A person opting for this dietary plan should follow the rules extremely restrictively.

Benefits:

• Filled with essential nutrients like vitamin C, healthy carbs, fiber, and potassium.
• Good for short-term weight loss plans.
• Affordable diet plan.
• Rich in fiber and nutrition to keep you energized in the weight loss journey.

Downside:

• Eliminating all food from the diet leads to an insufficiency of proteins, vitamins, minerals, and fats that bones, the immune system, and muscles require to stay healthy.
• Difficult to follow.
• Restrictive dieting leads to unhealthy eating behaviors like binge eating.
• Merely eating potatoes cannot meet all the essential nutrients that a body requires.

Bottomline

Even if this diet needs to be followed for 3-4 days, you will definitely suffer a lack of nutrients in your body. If you have seen any celebrity following the potato diet then we strongly recommend not following this eating plan. This is because the long-term health risks are way bigger than losing weight for a short duration.

9.   Paleo diet

The paleolithic or paleo diet is based on the hunter-gatherer era that focuses on eating fruits, vegetables, fish, eggs, fish, nuts, seeds, and lean meats. This type of diet restricts foods that were unavailable before industrial farming like legumes, sugar, processed food, grains, and dairy. This diet’s name happened to be paleo because it is the same food group that humans ate ages (in the paleolithic era) ago. It is believed that following this diet minimizes the lifestyle illnesses such as heart disease, obesity, and diabetes.

Benefits:

• Prevents heart disease, some cancers, type 2 diabetes, and obesity.
• Helps in losing weight.
• Lowers intake of highly processed food like candy and chips.
• Minimize blood pressure.
• Make you feel fuller for a long duration.

Downsides:

• This diet is too restrictive which makes it difficult to follow for long.
• People opting for this eating plan miss out on fiber, legume vitamins, whole grains, vitamins, and protein from dairy and plant-based milk substitutes.

10.        Mind diet

When you combine the DASH diet with a Mediterranean eating plan, you get the mind diet that majorly focuses on brain health. This type of eating plan is aimed to prevent the likely non-functioning of the brain and dementia. Mind diet contains flavonoids, vitamins, and carotenoids that reduce inflammation and oxidative stress.

Benefits:

• Lower blood pressure and heart-related risks.
• Improves brain health.
• The healthiest diet combination.
• Minimize the risks of brain-related diseases like Alzheimer’s and Parkinson’s.
• High fiber intake.
• Support heart and maintain good blood pressure.

Downsides

• Don’t emphasize physical activity.
• Low sodium intake is unhealthy.
• Food groups are difficult to find and even afford.

Bottomline

DASH and Mediterranean diets are considered the healthiest eating plans according to research. Following the combination of these two types of diets will bring healthy results. You can considerably lower the risk of illnesses associated with the brain.

Parting thoughts

Whenever you consider opting for a new eating plan, identify why you are considering this change in your diet. This is because whenever you start a diet plan it is normal to slip back into old eating habits and this goal of altering your diet will help you stay firm. For example, if you want to lose weight ask yourself—why do I want to do it? Just for looking thin or due to a health reason. Whatever your purpose is, you need to identify it because it will help you a lot in following your new dietary plan uninterruptedly. Once you know your solid objective, pick the right diet plan that help you realize your health objective this year!

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