Popular Diet Trend Reviews: Which one suits you?
Now that the kids are back to school and fall is here, it’s the time people start to focus back on their health and nutrition and turn to different “diets”. Each year, there are so many new diet trends that pop up and 2018 was no exception! In order to sort through all the information, I’ve compiled a summary of the some of the top “diets,” along with a FEW pros and cons of each. There are of course, many health benefits as well as health implications associated with each type of diet. The purpose of this article is to mainly focus on weight loss. Of course, be sure to do your own research and talk to your doctor before starting any new plan. (For my tips on which plan may be right for you, be sure to read the entire article!)
A Vegan diet is a type of vegetarian diet which excludes anything containing animal products. The vegan lifestyle is based around foods such as; grains, legumes, beans, fruit and vegetables.
• promotes weight loss by eliminating saturated fats from animal products
• eating higher fiber foods keeps you full longer
• research shows vegans loose more weight than vegetarians
• promotes more “whole/natural foods, fruits and vegetables”
• Eliminates food groups (may need to add in supplementation)
• More difficult to meet your protein requirements
**If you are interested in trying this type of life style, I would recommend start following a vegetarian plan first and then ease your way into a vegan lifestyle.
A “Keto” diet is a higher fat, very low carbohydrate diet, which re-programs your metabolism to burn your fat stores for fuel rather than using glycogen. On the Keto plan, you consume approximately only 5-10% of your total calories from carbohydrate sources, whereas the USDA recommends 45-65% of your calories come from carbohydrate sources.
• Encourages lean proteins, healthy fats and vegetables
• Having a high fat diet helps keep you fuller longer
• Short term weight loss boost
• Positive effects on blood sugar and insulin levels
• Limits food groups (Carbohydrates/fruits)
• Not sustainable long term
• Keto Flu (sick feeling for the first 3 days)
***There is research proven this type of diet has positive effects on blood sugar levels and insulin levels, and therefore may promote effective weight loss for certain individuals. It is however, important to look at the implications of following this diet long term.
Intermittent Fasting (IF)
Intermittent Fasting, or IF, is a type of eating pattern where you cycle between periods of eating and fasting. There are several different ways to do this and two of the most popular methods are; fasting for two- 24 hour periods per week or eating for 8 hours and fasting for 16 hours in a 24 hour period.
• Reducing overall calories to promote weight loss
• Helpful if you need strict guidelines
• Doesn’t eliminate any food groups
• Social implications
• Hunger implications
• Can lead to binge eating/overeating
Overall, it’s always best to do your own research and determine your ultimate goal for wanting to try a new diet plan. When determining which one is best for you, think about the one you can actually follow long term. Remember, starting a new lifestyle change can take time and its important to commit for a minimum of several weeks or even months to see if it’s something suitable for you. Stuck on which one to do? Reach out to me, I’d love to help!