Published on: August 18, 2019 at 6:52 PM
I swim through the pool of diet misinformation and miracle juice cleanses so that you don’t have to.
Brief Description of popular diets – Macro adjustment, elimination, calorie focus
- Low Carb (50-100g/day)
- Good to improve insulin sensitivity, reduce energy crashes,
- Adkins – Similar to keto but higher protein
allowed
- 4 part diet that slowly reintroduces healthy carbs.
- Ketogenic (~20g/day)
- Use bodyfat and ketones as energy source
- Mistakes – too much carbs, too much protein, not enough sodium, not enough fat, not being patient enough, not taking it seriously
- Zone Diet – Even macro allotment ~30% of each,
but Only Low GI carbs allowed
- ** Talk about difference between GI and GL
- Low Fat diets (10% or less) – High carb focus,
low protein
- Fat has the most calories per gram – cutting it out helps weight loss
- May be beneficial for some auto immunes
- Long term health consequences from lack of fat.
- ***Talk about benefits of FAT in the human body. Brain, nerves, cell membrane***
- Shifting tide from high carb no fat focus of 80’ and 90’s. People cut fat out and still the heart disease is skyrocketing.
- Saturated fat is not linked to heart disease in recent studies. It does increase LDL (Bad) but also HDL (Good)
- Ration of total cholesterol to HDL is what matters in blood work, different cholesterol densities
- ALSO – Everyone has a different NORM for cholesterol and blood levels
- IIFYM – Find Macros (Activity + BMR + weight goals + rough estimate ranges for macros) Anything goes as long as it fits your macros!
- Reverse Dieting
- Slowly reintroducing calories after long period of deficit
- Improves NEAT, raises metabolism, normalized hormone levels, allows you to eat more
- Mistakes – contingent on your activity increasing as well, only focused on calories, hard to do since most weight loss is more about habit change and adding food back in can be a trigger
- Paleo – Only foods available to ancestors, NO grains, dairy, legumes, and processed foods
- No Animals
- Vegetarian – No Meat
- Pescetarian – No meat except for fish
- Vegan – No meat or animal products
- Mistakes – Not taking it seriously to replace the nutrients you would be getting from eliminated foods. Vegan DOES NOT mean Healthy (Brownie)
- Carnivore Diet – Only meat. No plant fiber or carbs (Super elimination diet)
- Intermittent Fasting – Limiting your time window
for eating AT LEAST 12 hours
- Changes habits of eating, not as focused on what you’re eating
- 14:10, 16:8, 18:6…. Skip Meals basically
- Lowers Inflammation, improves blood markers, Improve cholesterol numbers, increases HGH profile, increases insulin sensitivity, and cell repair (autophagy)
- Women tend not to respond as well as men – body likes to have extra fat.
- Mistakes – Don’t go crazy when you do eat, it’s not a get out of jail free, also, you’re eating less food so make sure you get what you need when you do eat.
- A diet is a sustainable long term eating plan. The ok diet you follow is better than the perfect diet you don’t. If it sounds too good to be true – it is. Don’t believe any hype about juice cleanses, or macro elimination diets. Watch out for BLUE ZONE myths.
- Diets that claim to be miracle cures almost always involve some processed food reduction. Shitty food affects everyone differently, but food sensitivities are a real thing – It’s not the diet fixing you, it’s the fact that you stopped punching yourself in the face. Talk about story of the girl getting stuff out of the vending machine.
- Ultimately it has everything and nothing to do with calories. CALORIES MATTER, but SO DOES WHAT YOU”RE EATING.
- Habit change, learning your body, and practicing sacrifice and discipline matter most.
It’s not about how hard you’re willing to work, it’s about how much you’re willing to sacrifice.
