Different Diet Types

Dr. Ahmed Mahmoud, BCNSP, SNN

Clinical nutrition specialist
Specialist in sports nutrition
Obesity management professional

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 Diet types
1. VEGETARIAN
2. Eat Right for Your Type (Blood Type)
Diet
3. The Master Cleanse Diet (Lemon
Detox Diet)
4. The Mediterranean Diet: Food List
Vegetarian diet
5. My pyramids.
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 1. VEGETARIAN

• The vegan way of

life attempts to
exclude all forms
of animal
exploitation and
cruelty for ethical,
environmental or
health reasons.
 Weight loss
• A vegan diet seems to be very effective at helping
people lose weight, often without counting
calories.
• This may be explained by its very low fat and high
fiber content, which makes you feel fuller for
longer.
• The vegan group was allowed to eat until fullness,
but the control group had to restrict calories.
• However, vegan diets are not more effective for
weight loss than other diets when matched for
calories.
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 Types
Name Diet
Total Vegetarian/ Eat plant foods only
VEGAN
Lacto-Vegetarian Plant + Milk products.
Ovo-Vegetarian Plant +Eggs.
Lacto-Ovo Vegetarian Plant + Milk products
and eggs.
Pesco/Pollo Vegetarian. Plant + seafood and
chicken, but not meats.
 Advantages
• Lower risk for cardiovascular disease, lower
blood pressure and a longer life expectancy.
• It includes food sources with potassium and
dietary fiber, such as vegetables, fruits,
legumes and whole grains.

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 Disadvantages
• Vegetarian diets that rely on refined grains,
sweets, sugar-sweetened beverages and solid fats
can be just as unhealthy as diets that include
meat.
• French fries, doughnuts and snack cakes can
contain dangerous trans fats.
• Low in several nutrients e.g.
– Vitamin B12, vitamin D,
– Iodine, iron, calcium, zinc and
– Omega-3 fatty acids.

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 2. Eat Right for Your Type (Blood
Type) Diet
• Claims that each blood type digests food proteins
(called lectins) differently.
• Eating the wrong foods containing the wrong
lectins can cause:
– Slower metabolism,
– Bloating, and
– Even certain diseases such as cancer.
• The promise of this diet is
– Less about weight loss
– Improved health, mental clarity, and resistance to
disease.

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Eat Right for Your Type (Blood Type) Diet

Diet
Type Exercise
↑ ↓
Type O Meats and fish, Grains and breads. Intense.

Soy proteins,
Type A Red meat. Lighter.
vegetables.

Corn, wheat, lentils,

Type B Meat, Dairy products Moderate
tomatoes & peanuts.
Tofu, Seafood, Dairy Moderate &
Type
AB
product. Meats Intense.

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 Advantages
• Every person is different when it comes to
dieting.
• No caloric restriction on this diet.
• Encourage a more active lifestyle of varying
degrees of exercise (based on blood type).
• Plenty of people who have reported having
success on this diet plan.

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 Disadvantages
• Lack of independent research
available.
• Limiting or restricting entire
categories of foods.
• Difficult for families or groups.

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 3. The Master Cleanse Diet (Lemon
Detox Diet)
• Proclaimed that the liquid cleanse was a
healthy and natural process to flush the body
of deadly toxins, pesticides, and other
impurities.
• "Lemon Detox Diet" or the "Maple Syrup
Diet."

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 The Master Cleanse Diet (Lemon Detox Diet)

The Ease-In The Ease-Out

Day 1: living food diet Day 1: orange juice
Day 2: fruit and vegetable juices Day 2: fruit and vegetable juices
and soup broths and soup broths
Day 3: orange juice Day 3: living food diet

Once the cleanse has been

completed, it's important to wait
for at least 60 days before going on
another cleanse.

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 The Master Cleanse Diet (Lemon
Detox Diet)
The Lemonade Diet
You consume only a special "lemonade".
You must also take either :
1. A nightly herbal laxative (which you can buy at a drug store) or
2. A morning salt-water flush made up of water and sea salt.

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Advantages

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 Disadvantages
1. However, the diet only includes 600-1200
calories per day.
2. Deficient in vital nutrients.
3. There is no scientific evidence.
4. The kidneys, liver, and lungs so shouldn't
need the help of a cleanse diet.
5. Exercise is not mentioned.

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 4. The Mediterranean Diet: Food List
• The Mediterranean isn’t just filled with
beautiful vistas, but with good food, too.
• And it’s the diet of this region that’s become
the subject of much research and interest over
the past few decades.

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The Mediterranean Diet: Food List

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 Advantages
• Ease of compliance, delicious flavors, and that
it is inexpensive and easy to stick with for the
long-term
• Physical activity from walking to tending their
gardens and their animals, also played a role
• They also don’t typically sit in front of the
television or eat in a rush; they tended to relax
and enjoy meals with others.

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5. My Pyramid

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MyPyramid Food Intake Pattern Calorie Levels
MALES FEMALES
AGE Sedentary Mod.Active Active Sedentary Mod.Active Active

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Foods classified into 6 groups:
1. Starch
2. Fruit
3. Milk
4. Vegetables
5. Meat/meat substitutes
6. Fat

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 Refined Grains

• White flour
• Degermed cornmeal
• Most pastas
• White rice

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 Vary Your Veggies

• Includes weekly recommendations for:

– Dark green vegetables
– Orange vegetables
– Legumes
– Starchy vegetables
– Other vegetables

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 Vary Your Veggies

• Buy fresh veggies in season.

• Select high potassium veggies.
• Use more fresh or frozen, less canned (except low sodium).
• Have salad with dinner every night.
• Add veggies to casseroles, pasta sauce, quick breads, etc.
• Select fast food salad rather than fries.
• Choose dark salad greens over iceberg.

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 Focus on Fruits

• Use fruits in salads, toppings, desserts, and

for snacks.
• Keep dried fruit handy for snacks.
• Cut up fruit on cereal, pancakes, and waffles.
• Include canned and frozen fruits.
• Select fruits and juices high in potassium.
• Buy in season.
• Choose fruit more often than juice.

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 Get Your
Calcium Rich Foods

• Focus on fat-free or low-fat milk.

• Drink fat-free or low-fat milk with meals and snacks.
• Choose low-fat cheeses.
• Use milk to make hot cereals.
• Have low-fat yogurt as a snack.
• Use lactose-free products if needed.
• Select non-dairy high-calcium foods and beverages if
desired

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Protein quality

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 Go Lean With Protein
• Select leanest cuts of meat.
• Trim all fat and remove skin from poultry.
• Prepare with no added fat.
• Choose lean luncheon meats.
• Eat fish and beans often.
• Select omega-3 FA-rich fish more often
(except high-risk groups … see:
www.cfsan.fda.gov).
• Include nuts in snacks, salads, and main
dishes.
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 Foods high in solid fats include
• Many cheeses • Bacon
• Creams • Sausages
• Poultry skin
• Ice creams
• Many baked goods,
• Well-marbled cuts such as cookies,
of meats crackers, donuts,
• Regular ground beef pastries, and
croissants

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 Sugar
• Keep sugar within the discretionary calorie allowance.
• Choose water or fat free milk to drink.
• Limit sweet snacks and desserts.
• Select unsweetened cereals.

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EXTRAS (Discretionary Calories)

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 These words indicate ADDED sugar

• Brown Sugar
• Invert Sugar
• Corn Sweetener
• Lactose
• Corn Syrup
• Maltose
• Dextrose • Malt Syrup
• Fructose • Molasses
• Fruit Juice Concentrates • Raw Sugar
• Glucose • Sucrose
• High-fructose Corn Syrup • Sugar
• Honey
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 Water

• Water content
–45% in very obese
–70% in very lean

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MyPyramid Food Intake Pattern Calorie Levels
MALES FEMALES
AGE Sedentary Mod.Active Active Sedentary Mod.Active Active

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Food group 1200 1400 1600 1800 2000 2600 3100 Serving sizes

Grains 4-5 5-6 6 6 6-8 10- 12- 1 slice bread

11 13 1 oz dry cerealc
½ cup cooked rice, pasta, or
cerealc

Vegetables 3–4 3–4 3–4 4-5 4-5 5-6 6 1 cup raw leafy vegetable
½ cup cut-up raw or cooked
vegetable
½ cup vegetable juice

Fruits 3-4 4 4 4-5 4-5 5-6 6 1 medium fruit

¼ cup dried fruit
½ cup fresh, frozen, or
canned fruit
½ cup fruit juice

Fat-free or low- 2– 2–3 2– 2–3 2–3 3 3-4 1 cup milk or yogurt 1½ oz

fat milk and 3 3 cheese
milk products
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Food group 1200 1400 1600 1800 2000 2600 3100 Serving sizes
Lean meats, 3≤ 3–4 3–4 ≤ 6 ≤ 6≤ 6≤ 6-9 1 oz cooked meats,
poultry, and ≤ poultry, or fish
fish 1 egg
Nuts, seeds, 3 /wk 3 3-4 4 4-5 1 1 ¹⁄3 cup or 1½ oz nuts
and legumes /wk /wk /wk /wk 2 Tbsp peanut butter
2 Tbsp or
½ oz seeds ½ cup cooked
legumes (dried beans,
peas)
Fats and oils 1 1 2 2-3 2-3 3 4 1 tsp soft margarine
1 tsp vegetable oil
1 Tbsp mayonnaise
1 Tbsp salad dressing
sweets and 3≤ 3≤ 3≤ 5≤ 5≤ <2 <2 1 Tbsp sugar
added sugars /wk /wk /wk /wk /wk 1 Tbsp jelly or jam
½ cup sorbet, gelatin
dessert
1 cup lemonade
Maximum 2.3 g 2.3 g 2.3 g 2.3 g 2.3 g 2.3 2.3
sodium g g
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 ‫حجم الحصة‬ ‫القائمة‬
‫مجموعة النشوٌات‬
‫‪ 1/4‬رغيف خبز عربي كبير‬
‫‪ 2 /1‬رغيف خبز عربي صغير‪.‬‬
‫‪ 1‬شريحة توست‬ ‫النشويات‬
‫‪ 2 /1‬كوب مكرونة أو أرز مطبوخ‪.‬‬
‫‪ 2 /1‬كوب ذرة أو بازيال‬
‫الفواكه‬
‫تختلف أحجامها‬ ‫الفواكة‬
‫الحلٌب‬
‫خالي الدسم ‪,‬‬
‫‪ 1‬كوب‬ ‫قليل الدسم‪,‬‬
‫كامل الدسم‬

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 ‫حجم الحصة‬ ‫القائمة‬
‫الخضار‬
‫تختلف‬ ‫الخضار النشوية‬
‫‪ 1/2‬كوب‬ ‫الخضار‬
‫اللحوم وبدائلها‬
‫لحوم قليلة جدا ً من الدهون ‪,‬‬
‫لحوم قليلة الدهون‪,‬‬
‫‪ 28‬غم‬
‫لحوم متوسطة الدهون ‪,‬‬
‫لحوم عالية الدهون‬
‫الدهون‬
‫‪ 1‬ملعقة صغيرة‬ ‫مجموعة الدهون‬

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 ‫عشاء‬
‫‪1000-1500‬‬ ‫غداء‬ ‫افطار‬ ‫الٌوم‬
‫زبادي خالً الدسم ‪+‬‬ ‫‪ 3-2‬قطعة لحمة ‪+‬‬ ‫السبت بٌضة ‪ +‬طبق سلطة ‪+‬‬
‫ثمرة فاكهة‬ ‫‪ 2‬ملعقة غرف ارز ‪+‬‬ ‫‪ 2‬ملعقة صغٌرة جبنة قرٌش‪+‬‬
‫‪ 2‬ملعقة غرف بامٌة‬ ‫نصف رغٌف بلدى‬
‫بٌضة ‪ +‬نصف رغٌف بلدى‬ ‫ربع فراخة مشوٌة ‪+‬‬ ‫االحد ‪ 2‬شرٌحة بسطرمة ‪+‬‬
‫نصف رغٌف سن ‪ +‬سلطة‬ ‫‪ 2‬شرٌحة رومى‪ +‬طبق سلطة‬
‫‪ 2+‬توست سن‬
‫كوب بلٌلة ‪+‬‬ ‫االثنٌن ملعقة كبٌرة فول بطماطم ‪ +‬نصف ‪ 1 3‬سمكة مشوى‬
‫كوب لبن خالً الدسم‬ ‫‪ 2 +‬ملعقة غرف ارز‬ ‫رغٌف سن‬
‫‪+‬سلطة خضراء‬
‫‪ 4‬ملعقة صغٌرة جبنة قرٌش ‪ +‬سلطة‬ ‫‪ 2‬قطعة ستٌك مشوى ‪ 2 +‬توست‬ ‫الثالثاء ‪ 2‬شرٌحة النشون ‪+‬‬
‫‪+‬‬ ‫سن‬ ‫ثمرة فلفل ‪ 2 +‬شرٌحة رومى ‪+‬‬
‫نص رغٌف بلدي‬ ‫نصف رغٌف سن‬
‫‪ 6‬سجق ‪ 2 +‬ملعقة غرف مكرونة أو كوب كورن فلٌكس ‪ +‬كوب لبن خالً‬ ‫االربعاء ‪ 2‬طعمٌة ‪ 2 +‬ملعقة صغٌرة جبنة‬
‫الدسم‬ ‫‪ 10‬صوابع محشً باذنجان صغٌر‬ ‫قرٌش ‪ +‬نصف رغٌف بلدى‬

‫الخمٌس بٌضة ‪ 3 +‬ملعقة جبنة بٌضاء‪ +‬ثمرة طبق عدس ‪ +‬نصف رغٌف بلدى ‪ +‬ثمرة بطاطا ‪ +‬كوب اللبن خالً الدسم‬
‫صلصة و تقلٌة‬ ‫خٌار ‪ +‬نصف رغٌف بلدى‬

‫طبق جبنة قرٌش بالطماطم ‪+‬‬ ‫‪ 2‬قطعة سمك فٌلٌة ‪ 2+‬ملعقة غرف‬ ‫الجمعة ‪ 1‬كوب كورن فلٌكس ‪+‬‬
‫نص رغٌف بلدي‬ ‫‪Pro Academy 01098484656‬‬
‫ارز ‪+‬ملعقة طحٌنة‬ ‫‪ 47‬كوب لبن‬
 ‫مشروبات‬ ‫سناكس بين الوجبات‬
‫اى مشروب ساخن او بارد بدون‬ ‫‪‬‬ ‫‪ 2‬ثمرة فاكهة (عدا البلح والعنب)‬ ‫‪‬‬
‫سكر او بسكر ريجيم‪.‬‬ ‫اوثمرة موز واحدة‪.‬‬
‫كوب لبن خالى الدسم‪.‬‬ ‫‪‬‬ ‫زبادى خالى الدسم‪.‬‬ ‫‪‬‬
‫رايب خالى الدسم‪.‬‬ ‫‪‬‬ ‫‪ 8-6‬حبات مكسرات‪.‬‬ ‫‪‬‬
‫عصائر طبيعية بدون اضافة‬ ‫‪‬‬ ‫‪ 3‬ثمرة خيار ‪+‬جزر‪.‬‬ ‫‪‬‬
‫سكر بحد اقصى واحد يوميا‪.‬‬ ‫ثمرة بطاطا صغيرة‪.‬‬ ‫‪‬‬

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 ‫‪2000-2500‬‬
‫عشاء‬ ‫غداء‬ ‫افطار‬ ‫الٌوم‬
‫‪ 3‬ملعقة جبنة بٌضاء ‪+‬‬ ‫‪ 3-2‬قطعة لحمة ‪+‬‬ ‫السبت بٌضة ‪10 +‬صوابع بطاطس مقلٌة ‪+‬‬
‫طبق بذنجان مقلً ‪ +‬رغٌف بلدى‬ ‫‪ 3‬ملعقة جبنة بٌضاء ‪ +‬رغٌف بلدى ‪ 4‬ملعقة غرف ارز ‪+‬‬
‫‪ 2‬ملعقة غرف بازٌالء‬
‫بٌضة ‪ +‬بطاطس شٌبسً ‪+‬‬ ‫‪ 2‬قطعة بانٌة ‪ +‬طبق كشك ‪+‬‬ ‫االحد ‪ 2‬شرٌحة بسطرمة ‪ 4 +‬شرٌحة‬
‫‪ 2‬فٌنو وسط‬ ‫رومى‪ 10 +‬بطاطس مقلٌة ‪ 2+‬توست رغٌف سن‬
‫كوب بلٌلة ‪ +‬كوب لبن خالً الدسم‬ ‫‪ 2‬سمكة صٌادٌة ‪ 2 +‬حبة بطاطس‬ ‫االثنٌن ‪2‬ملعقة كبٌرة فول بالطماطم‪+‬‬
‫صٌنٌة ‪ 3 +‬ملعقة غرف ارز‬ ‫‪ 4‬ملعقة غرف بٌورٌة ‪+‬رغٌف سن‬
‫‪+‬سلطة خضراء‬
‫بٌضة ‪ 3 +‬ملعقة جبنة بٌضاء ‪+‬‬ ‫‪ 2‬قطعة ستٌك ‪ +‬بطاطس محمرة‬ ‫الثالثاء ‪ 2‬شرٌحة النشون ‪ +‬ثمرة فلفل ‪+‬‬
‫نص رغٌف بلدي ‪ +‬ثمرة طماطم‬ ‫‪ 4-3+‬فٌنو وسط ‪ +‬ملعقة كاتشب‬ ‫‪ 4‬شرٌحة رومى ‪ 4-3 +‬فٌنووسط‬
‫اوماٌونٌز‬
‫‪ 2‬كوب كورن فلٌكس ‪ +‬كوب لبن‬ ‫‪ 6‬سجق ‪ +‬قطعة مكرونة‬ ‫االربعاء ‪ 3‬طعمٌة ‪ 5 +‬ثمرة قرنبٌط ‪+‬‬
‫خالى الدسم‬ ‫بالبشامٌل ‪ 10 +‬صوابع محشً‬ ‫‪ 3‬ملعقة جبنة بٌضاء‪ +‬رغٌف بلدى‬
‫باذنجان‬
‫ثمرة بطاطا ‪ +‬كوب كاكاو باللبن‬ ‫طبق عدس ‪ +‬رغٌف بلدى ‪+‬‬ ‫الخمٌس بٌضة ‪ 3 +‬ملعقة جبنة بٌضاء‪+‬‬
‫خالً الدسم ‪+‬‬ ‫ملعقة غرف شعٌرٌة ‪+‬‬ ‫ثمرة خٌار ‪ +‬رغٌف بلدى‬
‫صلصة و تقلٌة‬
‫طبق جبنة بالطماطم ‪+‬نص رغٌف‬ ‫الجمعة ‪ 2‬كوب كورن فلٌكس ‪2 +‬ملعقة كبٌرة ‪ 2‬قطعة سمك فٌلٌة ‪ 3+‬ملعقة‬
‫بلدي‬ ‫‪+01098484656‬‬
‫‪Pro Academy‬‬ ‫غرف ارز‬ ‫‪ 49‬شوفان ‪+‬كوب لبن‬
 ‫مشروبات‬ ‫سناكس بين الوجبات‬
‫كوب موز باللبن خالي الدسم‪.‬‬ ‫‪‬‬ ‫‪ 2‬ثمرة فاكهة‪.‬‬ ‫‪‬‬
‫كوب بلح باللبن خالي الدسم‪.‬‬ ‫‪‬‬ ‫قبضة يد مكسرات‪.‬‬ ‫‪‬‬
‫عصير عنب‪.‬‬ ‫‪‬‬ ‫مربى فواكه او حالوة طحينية او عسل‬ ‫‪‬‬
‫كوب ميلك شيك‬ ‫‪‬‬ ‫ابيض او عسل اسود‪.‬‬
‫اى مشروب ساخن او بارد باللبن والسكر‪.‬‬ ‫‪‬‬ ‫طبق مهلبية او ارز بالبن او عشوراء‪.‬‬ ‫‪‬‬
‫كوب لبن خالى الدسم ‪ +‬ملعقة كبيرة عسل‬ ‫‪‬‬ ‫قطعة كيكة او تورتة او حلويات شرقية‬ ‫‪‬‬
‫او مربى‪.‬‬ ‫او معمول‪.‬‬
‫رايب خالى الدسم‪ +‬ملعقة كبيرة عسل او‬ ‫‪‬‬ ‫‪ 1‬بولة آيس كريم‬ ‫‪‬‬
‫مربى‪.‬‬ ‫‪ 2‬قطعة شوكوالتة‪.‬‬ ‫‪‬‬
‫عصائر طبيعية‪.‬‬ ‫‪‬‬ ‫زبادى خالى الدسم ‪ +‬ملعقة كبيرة‬ ‫‪‬‬
‫عسل اومربى‪.‬‬
‫‪2‬ثمرة بطاطا‪.‬‬ ‫‪‬‬

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 Diet planning
1. Calories distribution on meals.
2. Choosing best food items for each meal.
3. Putting diet plan.
4. Review calories and protein content per
each meal.
5. Review total daily calories and proteins.

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 Measures

Liquid Solid
Teaspoon 5 ml 5 gm
Tablespoon 15 ml 20 gm

Pro Academy 01098484656 52

 Healthy Food choices

• ↑protein food.
• ↑carbohydrates food
• ↑ protein,↑carbohydrates
• Healthy fats.
Pro Academy 01098484656 53
 ↑protein food examples
Type Unit in 100 gm
Meat • Steak 2 pieces
• Cooked 3 pieces
Poultry • Chicken Quarter
• Steak 2 pieces
Diary • Milk Half cup
products • Cheese 5 tablespoons
• Yoghurt Cup
Fish • Fish 1 Medium
• Tuna Half of can
• Steak 2 pieces
Eggs • Whole 1 medium
• Egg white 5
Nuts • Cup 1
Pro Academy 01098484656 54
 ↑carbohydrates food
Type Unit in 100 gm
Bread • Toast 4 pieces
• Oriental 1 medium
• Whole grain 1 medium
Rice • All kinds 5 tablespoons
Pasta • All kinds 5 tablespoons
Corn flakes • All kinds 5 tablespoons
Wheat • Cooked 5 tablespoons
Fruits • All kinds 1 medium
Vegetables • All kinds 1 medium

Pro Academy 01098484656 55

 ↑ protein , ↑carbohydrates
Type Unit in 100 gm
Legumes • All kinds 5 tablespoons
Oats • All kinds 5 tablespoons
Dairy products • Zabado Half of cup
with sugar • Milk Powder 5 tablespoons

Pro Academy 01098484656 56

 Healthy fats

Type Unit in 100 gm

Solid fats • All kinds 5 tablespoons
Liquid fats • All kinds 7 tablespoons

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 Dr. Salah Darwish, BCNSP, Dr. Ahmed Mahmoud, BCNSP,
SNN SNN
Obesity management Obesity management
professional professional
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