Popular Diets- Decoded

There are so many buzz words out there to describe eating habits- different diet trends, fads and medical breakthroughs leave most people confused and frustrated. Atkins, Paleo, Vegan, Gluten-Free, Clean Eating, and Flexible Dieting (“If it fits your macros”/IIFYM) … but what does it all mean? And how do you know what diet is best for you? I am going to summarize some of the most popular diets to give you the information you need to make an educated decision. You must choose your eating habits according to your health and fitness goals. Some people may have dietary restrictions due to medical conditions, others in order to achieve a certain physique- either way, your DIET is what will initiate a change in your body. Take a moment to learn about your options, and feel free to contact me for a complementary fitness consultation, and I can help you choose what is best for you J

Atkins Diet- This diet is known as a low-carbohydrate diet; intake is usually between 20-50g/day. When an individual limits their carbohydrate and sugar intake, it causes the body to tap into the stored fat the individual is carrying as an energy source. This diet helps an individual keep their blood glucose (sugar) levels even throughout the day- assisting in allowing the body to lose FAT as well as reduce cravings for sugar. This diet is great for individuals who are fairly sedentary, as carbs = energy. If you sit at a desk in front of a computer 8 hours a day, you obviously don’t need as much energy available as someone who does manual labor all day.  Also, individuals who are diabetic, or pre-diabetic can benefit from a low sugar/carb diet to control their condition.  Click this link to learn more about the science behind the Atkins Diet http://www.atkins.com/how-it-works/library/articles/scientific-research

Paleo Diet- This diet is known as the “Caveman Diet”, focusing on foods that our pre-historic, hunter-gatherer ancestors would have survived off of.  This diet includes fresh meats (preferably grass fed/organic), fresh fruits and vegetables, and healthy fats such as oils and nuts. This diet limits dairy, processed grains, and refined sugar- since these items were obviously not available 2.6 million years ago. The Paleo diet has been proven to assist those suffering from many medical conditions such as obesity, diabetes and cancer.  Click this link to learn more about the science behind the Paleo Diet http://thepaleodiet.com/getting-started-with-the-paleo-diet/

Gluten Free Diet- Gluten is a protein found in wheat and grain that is the sticky substance that holds those types of foods together, like pasta and bread. Gluten has the ability to cause inflammation in the digestive tract, causing poor nutritional absorption, increased belly fat, and higher risk for diabetes and even some types of cancer. A Gluten Free diet avoids wheat-based products and opts for carbohydrate sources that are made from corn, flax and other acceptable grains. This diet is intended for those with Crohns Disease, IBS and Celiac Disease, where individuals are prone to damaging inflammation.  Click this link to learn more about the science behind eating a Gluten Free Diet http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

Vegetarian- A vegetarian diet consists of foods such as grains, beans, fruits, vegetables and dairy products- avoiding meat. This plant-based diet can be very beneficial for some, if they are able to keep their diet balanced with proper ratios of carbs, fat and protein. Many vegetarians choose this as a lifestyle, not just a ‘diet’, others eat a vegetarian diet because of an inability to process proteins properly, making meat difficult to digest. Click this link to learn more about the science behind eating a Vegetarian diet http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446

Vegan- Veganism is one of many sub-types of vegetarianism that excludes any type of animal product such as meat, dairy and eggs. This diet consists primarily of legumes, grains, fruits and vegetables, non-dairy milk, tofu, and any “Vegan” marketed product.

Clean Eating- A “Clean” diet consists of choosing the healthiest options from each food group, embracing whole grains, fruits, vegetables, lean meat and healthy fats. Most individuals on this type of diet shun any type of processed foods or refined sugars. This diet is most common among athletes and fitness competitors for its balanced approach to receiving the best nutritional content in their diet for optimum performance. This diet is very beneficial for those just beginning a new fitness routine, as it delivers nutrients without all the ‘extras’ – helping some break their junk food or sugar addictions, and focusing on portion control.  Click this link to learn more about the science behind Clean Eating http://www.webmd.com/diet/mayo-clinic-diet

Flexible Dieting- Flexible dieting is not a ‘diet’, it is a nutritional concept based off of an individual’s daily caloric and macronutrient needs. This eating habit is most acceptable for those who have a FULL understanding of how nutrients affects the body, and manipulating ones’ macronutrient ratios to attain or maintain a desired physique. Flexible Dieters must like math, because it is necessary to keep track of ones’ macro ratios and pay close attention to nutritional information and portion sizes. The theory behind Flexible Dieting, or commonly referred to IIFYM (if it fits your macros), is eating what you want, when you want to, as long as it fits the macro ratios you have set for that day. I am a flexible dieter myself, and for the most part I eat clean, but if I can calorically afford some pizza and still reach my goals, you better believe I’m gonna have some pizza. It’s about having the will power to follow a plan to reach your fitness goals and know when it’s OK to ‘cheat’.  **Be sure you know what you are doing and understand the effect of nutrients on the body before you attempt to diet in this manner.

Carb Cycling- Carb cycling is a diet program that alternates the amount of carbohydrates on eats on a daily bases. This program is best for athletes and physique competitors because it offers the carbohydrates one needs to have the energy to accomplish difficult workouts, but allows for a low in carbohydrates that allows for maintaining low body fat. Like Flexible Dieting, this method of dieting is more advanced, as your diet changes DAILY and you must pay attention to the pattern in which you are following and is much more structured. There is less room for error is one is carb cycling for a certain effect like lean muscle gain and simultaneous fat loss. “Cheat” meals must be planned, and your exercise schedule has to be EXACT to succeed with carb cycling.

Ketogenic Diet- The Ketogenic Diet is based off of the metabolic process called Ketosis- the ability of your body to used stored fat as fuel for energy rather than glucose (sugar). Similar to the Atkins Diet, Keto Diets are low in carbohydrates, but differ because of the amount of fat and protein involved. Although this diet has been beneficial for individuals with specific medical conditions, it has many contraindications and possible dangers if not done properly. Click this link to learn more about the science behind Ketogenic Diets http://www.ketogenic-diet-resource.com/ketogenic-diet-plan.html

High Protein- A High Protein diet can be beneficial for SOME individuals for a SHORT period of time. Studies show that high amounts of protein often come with high amounts of fats and/or cholesterol, which can be harmful.  Some Body Building Athletes might follow a high protein diet for a short period of time to encourage new muscle growth- but will often cycle back to their ‘maintenance diet’ soon after to avoid gaining fat and consuming unnecessary cholesterol. Your individual protein intake must be balanced according to a few factors and it is important to not over-consume protein- it is not “more is better”.

Glycemic Diet- Or Glycemic Index Diet is based off of the Glycemic Index- outlining the carbohydrate/sugar content of foods from low to high, and aiming to eat only foods on the ‘low’ end of the index. This form of dieting is very beneficial for those with diabetes, pre-diabetic and with history of heart disease. This diet is not necessarily designed for weight loss or weight management, but is a form of dieting that is preventative and precautionary for those with medical conditions involving blood glucose. I incorporate low-glycemic carbs in my own meal plan as well as my clients to defer blood sugar spikes that often lead to cravings. Click this link to learn more about the science behind Glycemic Diets http://www.webmd.com/diet/glycemic-index-diet

Other popular diets include the Mediterranean Diet, Weight Watchers, Jenny Craig, Nutrisystem…. These are all sub-groups of Clean-Eating, just set up with specific calorie intake and portion control for the specific goal of weight loss and weight control.

I hope that these simple explanations has helped decode some of the popular diets out there, and help you learn about what might be best for you. Again, if you have questions about nutrition or how to approach dieting to reach your goals, you can reach me via email at lyndsiemfitness@aol.com