We are bombarded with an array of diets, each promising transformative results, weight loss, or optimal well-being. It is a realm of nutritional information, trends, and sometimes conflicting advice that can leave us bewildered and uncertain about the path to true nourishment.
The biggest nutrition/dietary fad that should go away is veganism, as it is not necessarily healthier than a diet containing animal products. Additionally, the idea of a plant-based diet being synonymous with veganism and consisting primarily of junk food is incorrect and should not be perpetuated.
Diet is a key factor in managing, treating, preventing and reversing insulin resistance. A diet low in fat, slow releasing carbs, and sugar, and high in good quality protein can help manage insulin resistance.
A keto diet done correctly is not dangerous.
Yes, a low carb diet can help with weight loss. It is a common result and many studies have shown that it does as well or better than any other kind of diet when it comes to sustainable weight loss.
Yes, you can exercise while on a low carb diet and it may take a few days to adjust. Research has shown that Olympic cyclists were able to perform better after a period of fat adaptation. Charles Poliquin, one of the great trainers, also had his teams exercise regularly while on low carb diets.
It depends on your goals and how you're feeling. Many people stay on a low-carb diet for years, but you should assess your results to determine if it's the right fit for you. If you feel good, have energy, and are meeting your goals, you can stay on it indefinitely.
The benefits of a low-carb diet include reduced inflammation, improved hormone balancing, weight loss, detoxification, better appetite and craving control, and reduced sugar consumption.
Low carb diets can be safe for most people, but it is important to make sure that high-quality sources of protein and fat are included in the diet.
People on a keto diet have so much energy because it is an evolutionary adaptation. The creation of ketones in their body signals the brain to go out and hunt for food, giving them more energy.
Organic foods are generally considered a better choice than non-organic foods, especially when it comes to the Environmental Working Group's Dirty Dozen list of most sprayed crops. However, not all organic foods are worth the extra money and budget should be taken into account. It is recommended to focus on buying the worst foods organically while other items like bananas can be bought either way.
Whole grains are considered healthier than regular grains because they contain more fiber, but this is not necessarily true as the fiber content of whole grain products may be similar to their processed counterparts. Additionally, there are other issues with bread and grains, regardless of whether they are whole or not, such as gluten which can be an inflammatory trigger for some people and a high glycemic index.
I'm not a fan of sugar-free and diet foods as they are often loaded with chemicals and artificial ingredients. There is some evidence that artificial sweeteners may disrupt the microbiome. I believe it's best to eat real food whenever possible, instead of these substitutes.
The main difference between a nutritionist and a dietician is that dieticians have more specific and specialized training and experiences, typically within hospitals, while nutritionists have more of a holistic approach with a broader perspective. Nutritionists also tend to have more education or certifications in the field than dieticians.
Figure out what your calorie intake is for a day that you're going to be in a deficit. Then, figure out how to get the maximum amount of protein while still being in that calorie deficit. Protein should make up most of it while the rest can come from vegetables and other sources.
Calories matter, but what matters more is the hormonal effect of those calories. Some calories cause your body to release hormones that make you store fat, while others like testosterone can help you build muscle. To get control of your hormones, you should look at what the calories you are eating are doing to your hormonal universe, particularly insulin which is the fat storage hormone. Cutting back on carbohydrates is a good way to start seeing results in terms of losing body fat within a week.
The importance of cheat days for high-performance athletes who live with a very strict diet vary depending on the individual and how they define their cheat day. They can be important psychologically, as they can give someone the feeling that they can have the food they want, but not often. However, if someone is insulin resistant or doesn't metabolize carbs very well, then a cheat day could upset the insulin levels and undo some of the good done by following a stricter diet.
Yes, you can combine keto with intermittent fasting for additional benefits. Intermittent fasting has many benefits beyond weight loss and combining it with a healthy diet like keto can help you get the most out of both.
While ketogenic diets can be sustainable and healthy long-term, it may not be necessary to do it 12 months a year. People can get many of the benefits of a ketogenic diet without being in ketosis, but there are times where a ketogenic diet can be useful.
Keto and paleo diets have some overlap but key differences. Keto is specifically a diet that puts you in ketosis, measured by urine or breath ketones. Paleo is more of a style of eating with no prescription for fat, protein and carbohydrate intake, but relying on real food that existed before the Agricultural Revolution.
I think the Bulletproof Diet by Dave Asprey is pretty good. It incorporates aspects of Quito and intermittent fasting, and focuses on whole foods. It also has a lot of healthy fats, making it a great program for those looking for a diet program.
The jury is still out on the carnivore diet, but it has worked wonders for some people like Dr. Shaun Baker and Mikayla Peterson. It may be a powerful intervention for some people, but the right match of diet and person needs to be found.
The best diet for weight loss is dependent on what works best for your lifestyle. Generally speaking, a lower carb approach like the Paleo diet, which focuses on unprocessed, real foods that can be hunted, fished, gathered, or grown, is a great place to start.
Pork rinds, mayonnaise and dark chocolate can all be eaten as part of a keto diet. However, it's important to check your blood sugar and make sure that these foods aren't taking you out of ketosis. Humanely raised pork and real mayo should be chosen instead of processed alternatives. Atkins used to recommend pork rinds, and while this got him in trouble, he was right to do so.
While there is limited research on the effects of an exclusively meat-based diet, some people have reported having no issues with it. Examples include Dr. Shaun Baker and Mikhail Peterson who were both able to cure a host of health problems by sticking to this diet. However, it is important to note that this may not be suitable for everyone and it is recommended to do more research before trying out this type of diet.
Fasting has many benefits including weight loss, increased energy, gut healing, reducing risk of chronic disease, and reversing insulin resistance. I recommend people do time-restricted eating or intermittent fasting and there is a free 5-day video course on my website Jonny Bowden.com.