Which Diet ??

 

 

 

High Fat, Low fat, Low Carb, High Protein, Keto, Paelo, Vegan, Raw Food, Whole 30 and many more. No wonder so many people are confused about how to lose weight.

I don’t usually advocate people going on diets but here is a breakdown of all of the different options.

 

In this article I’m going to break down what each diet is and what you’re supposed to be eating in each to try and sort through the brain fog.

 

Keto Diet

The ketogenic diet is all the rage at the moment. It’s very similar to the Atkins diet in that it’s a low carb approach but instead of high in protein it’s high in fat. The aim is to eat as little carbohydrates as possible while increasing your intake of healthy fats and keeping your protein levels the same.  On this diet your body is meant to run almost entirely on fat. The Insulin levels become very low and fat burning increases.

What you should be eating:

Seafood

Low carb vegetables (spinach, cauliflower, zucchini)

Cheese

Avocado

Meat and Poultry

Eggs

Coconut and nut Oils

Nuts and seeds

 

What foods to avoid:

All grains (quinoa, breads, cereals, rice)

Starchy Vegetables (white potatoes, yams)

Processed foods

Artificial sweeteners

Refined fats and oils (sunflower, grapeseed)

Sweet Alcoholic beverages

Tropical fruits

Soy

 

Paleo Diet

The Paleo diet has become really popular in the last couple of years, the basic principle is that we should be eating how we were eating back in our cave man days. It focuses more on eating whole foods such as meats, vegetables, eggs, nuts, fish and seeds. The idea is that we as humans should be eating only certain foods and to avoid modern diseases we need to eat as our ancestors did.

What you should be eating:

Grass feed protein red meats and poultry

Fish

Fresh fruits and vegetables

Eggs

Healthy oils (olive, avocado, macadamia, flax seed)

Nuts and seeds

 

What foods to avoid:

Potatoes

Processed foods

Salt

Coffee and alcohol

Dairy

Refined sugar

Legumes

Cereal grains

Vegetable oils

 

Whole 30 Diet

The Whole 30 diet is a diet you follow for 30 days where you cut out foods that may be having a negative reactive effect on your body such as dairy, grains, sugar and alcohol. It can help people identify previously unidentified food intolerances and aims to reset your body.

What you should be eating:

Meat
Fish
Eggs

Fruit and vegetables
Healthy fats (oils from nuts and seeds)

What foods to Avoid: 

Grains and breads
Dairy
Legumes (including peanuts and soy)
Sugar or artificial sweeteners
Alcohol

 

Vegan Diet

A vegan diet is 100% plant based diet, therefore no animal products are allowed. Depending on the individual they may be Vegetarian and consume some animal products such as dairy and eggs, or they could go as far as to not use an animal products in their day to day life such as wearing leather. Anyone eating a vegan diet needs to ensure they choose foods with adequate intake of iron, calcium and zinc. Supplementation of vitamin B12 may be required depending on the strictness of the person following a plant based diet.

What you should be eating:

Legumes

Nuts, nut butters and seeds

Flax and chia seeds

Tofu

Nutritional yeast

Whole grains and cereals

Fruits and Vegetables

 

What foods to Avoid: 

Meat and poultry

Dairy

Eggs

Seafood and fish

Bee products such as honey

Any foods derived from animals

 

Raw Foods Diet

The aim of the raw food diet is to consume more foods in their “raw” or “original” state. Generally you’re avoiding foods that have been pasteurised or homogenised, or produced with the use of synthetic pesticides, chemical fertilisers, solvents or chemical food additives. It bases the thinking that when you heat food it destroys the foods nutrients and natural enzymes. Instead of cooking food you can use other preparations such as juicing, blending, dehydrating, soaking and sprouting.

What you should be eating:

Raw fruits, vegetables, nuts, seeds, and sprouted grains (preferably organic)

Can include some unpasteurised or “raw” fish, dairy, eggs, meat

May include some cooked foods

 

What foods to Avoid: 

Cooked fruits, vegetables, meats and grains

Baked items

Roasted nuts and seeds

Refined oils

Table salt

Refined sugars and flour

Pasteurised juices and dairy

Coffee and tea

Alcohol

Pasta

Processed foods

 

Atkins Diet

The Atkins diet is a low carbohydrate approach where you fill up on protein and fat instead. Dr. Robert C. Atkins wrote the bestselling book on the Atkins Diet in the 1970s. Studies have since shown that low carbohydrate diets work well for those looking to lose weight. The idea is when you restrict carbohydrates but eat more protein your appetite decreases.

What you should be eating:

Meats and Poultry

Fish and Seafood

Eggs

Low Carb Vegetables (Kale, spinach, broccoli, asparagus)

Dairy (Butter cheese, cream, full-fat yogurt)

Nuts and Seeds

Healthy Fats

 

What foods to Avoid: 

Sugar

Grains (Wheat, spelt, rye, barley, rice)

Vegetable Oils:

Processed foods

High Carb Vegetables (Carrots)

High Carb Fruits (Bananas, apples, oranges)

Starches (Potatoes, sweet potatoes)

Legumes

 

As you can see these are just some of the most popular diets people are talking about these days and there’s so many more. There’s two big problems I see with all of these diets.

 

  1. All of them preach something different and contradictory to another

  2. They are all very restrictive in nature

 

One corner says that you need to eat lots of fat in order to lose weight another says you need to eat more protein and others say you need to limit carbohydrates as much as possible. The thing is, all of these diets if followed correctly will work for a large population of people, however they are so restrictive in nature that unless you have absolute perfect discipline it’s going to be really hard to achieve your goals and once you get there you need to maintain your weight.

Why not take the best parts of all these diets and combine it to suit your lifestyle?

All of these diets mention to restrict processed foods, added sugars and alcohol so it’s a good idea to implement that. If you enjoy eating a more plant based diet then go down that route. If you enjoy eating meat then incorporate that. As long as you’re eating well balanced portions and not consuming many processed foods then you’ll start feeling healthier and drop unwanted weight.

 

My Recommendation is a balanced diet!

Make sure that every meal you’re getting a balance of all 3 macronutrients. So ensure you include protein, healthy fats and carbohydrates. Carbs will give you energy, fats will keep you full and protein will keep you satisfied until your next meal. If you’re trying to avoid a macro it will only come out in snacking

 

If you need guidance figuring out what works best for you. Sign up for a free consultation on my website.

www.healthcoachjenn.com

 

 

 

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JENNIFER SIMON
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help@healthcoachjenn.com

 

 

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