5 Dietary Restrictions To Lose Weight

Dietary restrictions come in all shapes and sizes: some people refuse to eat meat while others cannot have gluten. In addition there are those that create dietary restrictions by cutting out certain foods at their own discretion or by limiting the amount of food they eat via counting grams or calories.

Restriction diets are not usually recommended as a method to lose weight because if done incorrectly they can actually be harmful to your health. However if you make sure you understand the effects correctly and replace essential nutrients, you can work towards cutting certain foods or types of foods out of your diet with few side effects. Here are 5 common dietary restrictions that could help you lose weight, along with replacement nutrient ideas to ensure you lose that weight safely.

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No meat (vegetarianism)

There are many health benefits associated with a meat free diet in addition to the fact that it is an extremely good way to lose weight. Meat is often drenched in animal fat and then further cooked in unhealthy ways to turn it into a calorific meal. Worse still, red meats are also associated with things like heart disease – meaning that vegetarianism could actually help prevent things like heart attacks.

Replacement nutrients: As with all restriction diets, cutting out meat can cause you to suffer from a lack of certain nutrients. With vegetarianism, the most common problems are protein deficiency and iron deficiency. To combat this, make sure you are replacing meat with items that are high in protein (like nuts) and high in iron (like dark-green leafy vegetables).

No animal products (veganism)

Veganism (where you do not eat any products that come from animals, including meat, eggs or milk) is often an ethical not a dietary choice. It is a difficult restriction diet because there are so many things that animal products are present in, even in innocuous forms like gelatin and rennet.

Vegan diets tend to be lower in calories, saturated fats and cholesterol, making them rather healthy. However one must be extremely careful because it is extremely easy in a vegan diet to miss out on vital vitamins and nutrients.

Replacement nutrients: In addition to the protein and iron problems of vegetarians, vegans also need to supplement their intake of calcium, iodine and the vitamin B12. Making sure that you eat foods fortified with B12 is especially important, as it is impossible to satisfy your needs for vitamin B12 with plant foods alone.

No dairy

A dairy free diet isn’t as uncommon as it seems in the western world, as nearly 70% of the world is actually lactose intolerant. However dairy foods are relatively common, and it can be a difficult restriction to adapt to if you’re not used to checking labels. There are benefits to cutting out dairy, as it tends to be a food group high in fat. If you’re hoping to cut your fat intake, losing dairy like yoghurt and milk could be an option for you.

Replacement nutrients: Dairy foods are an important source of calcium, so it is important that you regularly eat other high calcium foods like sesame seeds

No gluten

Gluten free diets are becoming more common nowadays as more people are diagnosed with conditions like celiac disease. However there are some who feel the benefits of a gluten free diet aren’t just for those who suffer from gluten intolerance.

There are actually no concrete medical benefits of a gluten free diet for those who do not suffer from celiac disease or gluten intolerance. However there are indirect benefits in that people who avoid gluten are less likely to eat things like bread which are high in carbohydrates and other gluten-containing items like processed foods

Replacement nutrients: The body has no need for gluten, so you don’t need to replace it.

No shellfish

Shellfish allergies are pretty common, so many people need to avoid the food in order to live. However if you’re big on eating lobster then you may want to also consider cutting out shellfish from your diet.

Shellfish has many health benefits as they contain things like omega-3 fatty acids. However certain types of shellfish like shrimp are high in cholesterol, and it can in that way be a good item to cut from your diet.

Replacement nutrients: If shellfish was your main source of protein, replace it with another type of fish or lean meat.

About Blog Owner

I am Atanu Majumdar, owner of the blog obesitytips4u.com. HowToReduceObesity covers articles on various obesity, Weight loss, Fitness, Diet topics. If you like This post, you can follow howtoreduceobesity on Twitter or On Facebook Or On Google PlusI am Atanu Majumdar, owner of the blog healthadvice4life.com. Healthadvice4life covers articles on various Health and wellness topics. If you like This post, you can follow healthadvice4life on Twitter or On Facebook Or On Google Plus

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