Diets

What is the Best Diet?

You may be asking yourself, what is the best diet for me? As much as we wish we could give you a magic answer there unfortunately is not a one-size-fits-all solution. What works for someone else might not work for you.
Of course, there are some basic principles that should be followed: healthy fats and proteins with every meal; plenty of fruits and vegetables throughout the day; staying hydrated by drinking water or other fluids like tea or coffee (with no added sugars); limiting simple starches such as breads, pasta, rice etc.; reading food labels carefully to avoid hidden sugar sources like corn syrup which can lead to insulin spikes making you hungrier faster. We’ll cover these and more in a series of posts designed to keep you informed and making decisions that work for you. For now keep reading below for more general information of common diets such as Paelo, Keto, The Mediterranean Diet and Intuitive Eating.

What is a diet plan?

A diet plan in simple terms is a plan made specifically for an individual that meets caloric and nutrient requirements that support health. Humans are different, so they have various cultures, habits, foods, meal patterns, socioeconomic levels, health conditions, emotions, etc. All these factors are kept in consideration when setting up a diet plan as they could make the diet you prefer not the ideal choice for another person even if both have similar preferences. 

What should a diet plan include?

There is not a one-size-fits-all solution when it comes to dieting. What works for someone else might not work for you. Of course, whatever the diet you choose, some basic principles should be followed:

  • Determine Your Calorie Needs. Set up your goal, determine your activity level, then calculate your calorie intake that could fit your goals. 
  • Determine your Macronutrient Needs. Macronutrients include protein, carbohydrates, and fats. According to the diet plan you choose to follow, your percentage of each macronutrient could vary. For example, the ketogenic diet depends on either healthy fats or proteins with a low percentage of carbohydrates.
  • Determine your Micronutrients Needs. Micronutrients include vitamins and minerals. They are also essential to keep you healthy, boost your immunity, protect yourself against antioxidants and free radicals and decrease your risk for some diseases like cancers, Alzheimer’s. They are also important for basic health and keeping you feeling energized through the day. 
  • Balance. Balanced diets, include healthy fats and proteins; plenty of fruits and vegetables rich in fiber, and vitamins, and minerals throughout the day. Proper hydration is also important focusing on drinking water or other fluids like tea or coffee with no added sugars. It also means limiting simple starches such as bread, pasta, rice, sweeteners and sugar.

 As we mentioned before, we are all different, so many diets were introduced into nutrition to help people with different lifestyles, and other health conditions improve their overall health.

 

Let’s dive into some trending diets that might be suitable for you

What is the Paleo Diet?

When it comes to the paleo diet, we should have a closer look at the past, and know more details about the caveman’s food habits, lifestyle, and what he ate to keep surviving in the paleolithic era millions of years ago. Hunting and gathering were the only available choices for the first human to fit his needs and metabolic requirements.

The basic foods included in a paleo diet are:

–         Lean meats

–         Fish

–         Nuts and seeds

–         Fruits and vegetables 

Foods limited on a paleo diet:

Foods that emerged after farming, including processed foods, legumes, refined cereal grains, refined foods, dairy products, separate oils, and fats. 

What are the pros & cons of the paleo diet?

Many clinical trials link the high incidence of obesity, and other chronic diseases (diabetes, hypertension, and other diseases associated with obesity) to modern diet plans, so researchers think that modern diet plans could be a contributing factor. The paleo diet is based on the idea that eating like a caveman will help you lose weight and avoid chronic diseases however some people do find the diet is too restrictive and lacks convenience.

What is the Keto Diet?

The keto diet is one of the most popular diets in recent years. The ketogenic diet was developed to help children with epilepsy, researchers have found that the ketogenic diet shows impressive results in reducing the seizures associated with the disease. Studies also show that it can enhance weight loss.

How does the Keto Diet work?

Keto followers eat a diet high in fat and protein while restricting carbs- thus, “keto” comes from the word “ketosis,” which is when your body starts to convert fat into ketones for fuel. As we all know the main source of energy for our body is glucose, which is the end product of carbohydrates, our body stores the excess glucose in the form of glycogen to be used when necessary to fit the metabolic requirements, and produce energy for all body cells, especially our brains. 

The body goes into ketosis after the depletion of glycogen stores. So, the ketogenic diet aims at inducing ketone bodies to be utilized as the first source of energy instead of glucose. 

What are the pros and cons of the keto diet?

Keto dieters often report feeling more satiated on this type of plan, which may be due to the high fat or protein content. The keto diet also promotes weight loss because it causes fat cells to release their stored energy.

Many studies show that diets with low carbohydrate intake can significantly improve insulin sensitivity, and decrease blood glucose levels in the blood circulations.

Although the keto diet could be suitable for many people, it could be contraindicated for others as it might impact their health conditions. So, it’s not advisable for patients with liver failure, kidney failure, pancreatitis, and inborn disorders of fat metabolism.

What is the Mediterranean Diet?

The Mediterranean diet is a no-nonsense diet that focuses on healthy fats, like olive oil; fresh fruits and vegetables; whole grains; and legumes. 

The Mediterranean diet also depends on fish as the main source of protein, and it limits red meat intake. 

The Mediterranean diet can be beneficial for patients at high risk for developing cardiovascular diseases, some studies also show that this diet could be good for healthy aging, and better mental health. 

What is Intuitive Eating?

Intuitive eating is a term that’s often used to describe how people can eat intuitively without dieting or restricting foods. It has been proven to lead to weight loss, improved health and happiness, and better quality of life.

Intuitive eating is not about what you should or shouldn’t eat. Instead, it focuses on when and how much you eat, according to your hunger and fullness cues, as well as the needs of your body and mind. This can be done through mindful awareness of your emotions, thoughts, and behaviors around food – without self-judgment. Intuitive eating doesn’t define any specific diet plan or prescribe any specific rules for food intake; instead, it accepts the person’s natural inclination for how they want to behave around food.

The goal of intuitive eating is threefold:

1) To listen closely to our bodies’ signals for hunger, fullness, or satisfaction with meals

2) To find balance in eating “in tune” with our bodies and minds

3) To move toward a more accepting relationship with food rather than an obsessive one

Which is the Right Diet for You?

This is a quick snapshot of some popular diets out there. It’s important to decide with diet is right for you based on your health history and goals. Always check with your doctor before starting a diet. 

If you have any questions please reach our to hi@rootandrevel.com.

Paleo Diet

The paleo diet is based on the idea that eating like a caveman will help you lose weight and avoid chronic diseases. The paleo diet is now being touted as "the lazy person's diet" because it promises quick results without hard work. However, the main problem with this diet is its lack of variety, which may leave you feeling hungry or unsatisfied.
1) Variety- Some people are not able to follow a restrictive diet for long periods of time.  If you're bored or find yourself craving foods not allowed on the paleo diet, you might find yourself looking for an alternative to relieve your cravings and ensure your body's needs are being met.
2) Lack of fiber- Replacing grain-based foods with meat means that your fiber intake will be reduced drastically. Fiber helps regulate your blood sugar levels which can prevent overeating since it keeps you feeling full longer.
3) Lack of nutrients- Meat and fish are great sources of protein and iron but they don't provide carbohydrates or any other essential vitamins and minerals found in grains, fruits, and vegetables which can lead to deficiencies in vitamin D, calcium, magnesium etc.
4) Carbohydrates limit fat storage: Studies show that the consumption of simple sugars like white breads might actually make it more difficult for your body to store fat rather than helping with weight loss. This is because when sugar enters the bloodstream quickly (from carbs), insulin levels spike which tells the body to store excess energy as

Keto Diet

The keto diet is one of the most popular diets in recent years. Keto followers eat a diet high in fat and protein while restricting carbs- thus, "keto" comes from the word "ketosis," which is when your body starts to convert fat into ketones for fuel.
Keto dieters often report feeling more satiated on this type of plan, which may be due to the high-fat content. The keto diet also promotes weight loss because it causes fat cells to release their stored energy.

Mediterranean Diet

The Mediterranean diet is one of the healthiest diets you can follow. It’s a no-nonsense diet that focuses on healthy fats, like olive oil; fresh fruits and vegetables; whole grains; and legumes. The Mediterranean diet also includes moderate amounts of fish and poultry, as well as dairy products like cheese and yogurt.
What we all need to know about diets is that they're not one size fits all when it comes to weight loss. People have different needs when it comes to their bodies, which means just because something works for someone else doesn't mean it will work for you. There are some basic principles that should be followed: everything in moderation, healthy fats and proteins with every meal; plenty of fruits and vegetables throughout the day; staying hydrated by drinking unlimited water or other fluids like tea or coffee (with no added sugars); limiting simple starches such as breads, pasta, rice etc.; reading food labels carefully to avoid hidden sugar sources like corn syrup which can lead to insulin spikes making you hungrier faster.
The Mediterranean diet is one of the healthiest diets you can follow. It's a no-nonsense diet that focuses on healthy fats like olive oil; fresh fruits and vegetables; whole grains; and legumes. The Mediterranean diet also includes moderate amounts of fish and poultry, as well as dairy products like cheese and yogurt.

Intuitive Eating

Intuitive eating is a term that's often used to describe how people can eat intuitively without dieting or restricting foods. Intuitive eating is also sometimes called healthy eating. It has been proven to lead to weight loss, improved health and happiness, and better quality of life.
Intuitive eating is not about what you should or shouldn't eat. Instead, it focuses on when and how much you eat, according to your hunger and fullness cues, as well as the needs of your body and mind. This can be done through mindful awareness of your emotions, thoughts and behaviors around food – without self-judgement. Intuitive eating doesn't define any specific diet plan or prescribe any specific rules for food intake; instead it accepts the person's natural inclination for how they want to behave around food.
The goal of intuitive eating is threefold:
1) To listen closely to our bodies' signals for hunger, fullness or satisfaction with meals
2) To find balance in eating "in tune" with our bodies and minds
3) To move toward a more accepting relationship with food rather than an obsessive one

Which is right for me?

We'll cover each of the major diets in detail and talk about the pros and cons of each. You can decide for yourself which is the best fit for you and give it a try.
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