The truth behind diet trends!
What’s better?
Whole30, ketogenic diet, anti-inflammatory diet or intermittent fasting?
If skipping meals was a good idea or a secret weight-loss weapon, why not do it! If eating low fat, or high fat was beneficial, why not pursue it! You could eat less added sugar, so why wouldn’t you eliminate it completely!
So much trends. So many diets. It’s so easy to find your answer. Like there is one diet plan that fits all, right? If it works for them, why won’t it work for me - right? But have you looked into the science behind each of these trendy eating styles to understand the truth behind them?
Whole30
How it works: For 30 days, no sugar, grains, legumes, dairy or treats in general are allowed. Instead you can rejoice in moderate amounts of meat, seafood, eggs, vegetables, some fruit and natural fats such as nuts and avocado. Herbs and seasonings are okay. (hmm!)
What it promises: A “reboot” for your eating habits and your cravings. The founders mention that eliminating these food groups may help with a number of ailments they blame on food sensitivities, such as skin problems, digestive issues, low energy and chronic pain.
The upsides: It’s strict but for some people, a clear black and white list of rules makes it easier to follow. Not to mention how easy it is to find recipes and plans because of all the popularity behind this 30 day challenge. Cutting out snacks and processed foods such as chips is required.
The downsides: Success stories posted online following this challenge can be encouraging, however, there are no scientific evidence of health benefits especially in the long term. Most people return to their previous eating habits - if they get through the 30 day period at all.
Our verdict: This is concerning for the other healthy food sources you need to sustain energy and be healthy like whole grains, dairy and legumes. A more sustainable approach: You shouldn’t opt to cut out food groups altogether. Enjoy the variety of the food pyramid in a sensible balance, including dessert - yes, dessert can be healthy, too!
Ketogenic diet
How it works: Ok, meat-lovers. This high-fat, very low carbohydrate diet typically means eating fewer than 50 grams of carbs a day. (Hello, cholesterol.)
What it promises: Getting most of your calories from fat forces your body to use different energy pathways. Instead of carbs for energy, the body burns fat, entering a state called ketosis.
The upsides: The exact mechanisms of this trend are unclear but ketosis is thought to have brain-protecting benefits. Some early research suggests it may have benefits for blood sugar control among people with diabetes. An upcoming study will look at the ketogenic diet as a weight maintenance strategy.
The downsides: Sure, research is exciting but there's little evidence to show that this type of “nutritional plan” is effective or safe over the long term. Did you know that low carbohydrate trends tend to have higher rates of side effects, including constipation, headaches, bad breath and more? As for the million dollar question: Where would you get your micronutrients?
Our verdict: This is concerning for long-term heart health.
Anti-inflammatory diet
How it works: The general approach, here, is a balanced diet full of fresh, wholesome foods. The diet calls for lots of colorful fruits and vegetables, whole grains, fish, tea (instead of coffee), and even dark chocolate. Fast food is a dead no-no.
What it promises: Eating whole, unprocessed, largely plant-based foods is thought to fight chronic inflammation and help counteract stress and environmental toxins. In turn, this may lower your risk of heart disease, cancer and Alzheimer's.
The upsides: Fresh fruits and vegetables? Check. Whole grains? Check. Healthy omega-3 fats? Check. Chocolate? Double check.
The downsides: Learning to prepare fresh, plant-based foods can be more time-consuming than relying on pre-packaged or fast food.
Mayo's verdict: Just like the Mediterranean diet it's based on, this approach to eating is nutritionally sound and not overly restrictive like some other diet trends.
Intermittent fasting
How it works: You got two approaches: One is to eat very few calories on certain days, then eat normally the rest of the time. The other involves eating only during certain hours, and skipping meals for the rest of each day.
What it promises: Even with free eating periods, fasters tend to take in fewer calories overall, resulting in weight loss. In addition, advocates believe that intentionally depriving your cells of calories may slow the progression of certain age-related diseases.
The upsides: Some people find it easier to have bulletproof willpower for just part of the time than to eat more moderately all of the time. Several small studies have found lower blood sugar, blood pressure and cholesterol levels with fasting.
The downsides: Larger, long-term studies are still lacking, so most of the proposed benefits are theoretical or based on animal research.
Our verdict: There's simply not enough research (yet) to support or debunk this trend, and shortening your eating window may make it difficult to get the vitamins and minerals you need. Athletes especially may find it difficult to fuel and refuel appropriately for an active lifestyle. Yes, fasting is good for you - if and only if you’re eating well enough to sustain energy.
The fact of the matter is, we are all different. Our bodies are very smart in adapting to the lifestyle we choose to follow. If you choose to be healthy, your body will catch up and you’ll live longer. If you choose to pig out and give in to your cravings, your body will slow down and you’ll feel terrible.
Your nutritional and exercise plan is selective based on you and only for you because there is only ONE YOU. I can not stress this enough. In general? It’s all in the balance. Eat healthy and stay active. Keep your muscles strong and your joints healthy.
General Nutrition Plate Guide
Follow the 80/20 rule!
Eat nutritious foods 80% of the time and treat yourself with the other 20%.
80% of your training results comes from 20% of your training time (effort).
The 80/20 rule is not a secret, it is not a shortcut to immediate results. The 80/20 rule is simply awareness, or rather, analysis. What YOU do with it is what actually matters.
The solution is simple!
Move more + eat less = Lose weight
Move enough + eat more = Gain weight
Cross-train + eat enough = Healthy balance
Move the same + eat the same = Get no where
