Which Diet is the Best One?

With so many diets out there, no wonder it is confusing to decipher through all of them and wondering which one is “the best”. Here is the breakdown of some of the most popular diets in our society today and what they entail:

1. Paleo. Known as the caveman diet, this diet is based on modern foods that mimic the food groups of our hunter-gatherer ancestors. It is characterized with higher protein and lower carbs, with non starchy fruits and veggies as the main source of carbs. No cereal grains, legumes, diary, potatoes, and refined sugar.

2. Mediterranean. The Mediterranean diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. It is typically high in vegetables, fruits, whole grains, beans, nut and seeds, and olive oil. The main components of the Mediterranean diet include:

• Daily consumption of vegetables, fruits, whole grains and healthy fats

• Weekly intake of fish, poultry, beans and eggs

• Moderate portions of dairy products

• Limited intake of red meat

3. Carnivore. The carnivore diet consists entirely of meat and animal products.

4. Keto. The ketogenic diet is a very low-carb, high-fat diet that is similar to Atkins. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Many people report brain clarity from a keto diet.

5. Plant Based. A plant-based diet focus on eating foods primarily from...well, plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn’t mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

6. Vegan. Veganism is defined as a way of living (more than just a diet) that attempts to exclude all forms of animal cruelty, whether for food, clothing or any other purpose. For those reasons, the vegan diet is devoid of all animal products, including meat, eggs and dairy.

7. Low-Carb. This is a diet low of carbohydrates, which generally means higher fat and protein intake. While keto is a form of low carb, you can do a low carb diet without being in ketosis.

8. DASH. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is designed to help treat or prevent high blood pressure (hypertension). It encourages you to reduce the sodium and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium. You eat a lot of whole grains, fruits, vegetables and low-fat dairy products. It also includes some fish, poultry and legumes, and encourages a small amount of nuts. The DASH diet is low in saturated fat, trans fat and total fat.

9. Whole30. Whole30 is an elimination diet that focuses on eating real, whole-nutrient dense foods for 30 days before slowly adding foods back into your diet to see if you have any food intolerances. For 30 days you avoid sugar, alcohol, dairy, grains and legumes.

So, which one is the best for you? While some diets may promote themselves as the one that reigns supreme, it would be like saying there is one perfect job in the world that everyone should have. Just like everyone has strengths and weaknesses, dislikes and likes, there is no “one diet fits all”. How you respond to certain diets depend on personal factors including:

• Genetics

• Cultural upbringing

• Physiological factors such as your gut microbiome, digestive system, diseases, etc.

• Personal Taste

• Food intolerances

• Ages & Gender

• Income

• Relationship with food

Those individual variances that can completely change how someone's body will react to certain diets. So, how can we go around promoting one diet as the best one for everyone? You can't!

What I do encourage is for every client of mine to try new foods for a certain amount of time (at least 1 month) to learn more about their own body. Just because you think you feel good doesn't mean you are actually doing the most healthy thing for your body. For instance, I had a client who ate McDonalds daily and she said she felt great! If you've been eating the same way all your life you have no idea what new foods will do your body. Maybe you'll have more energy! Maybe you'll have better sleep! Maybe you have less brain fog that you didn't even realize you've been feeling all your life. Sometimes we accept our “diets” as the way it should be when it could be something else entirely.

So for January 2020, try a new way of eating and see what you learn for yourself! Need help getting started? Contact me at happyhelen@gmail.com and I will set up a great plan for you!

Why Eating Less Can Cause You to Store More Fat

A common problem I see with female clients is that the minute they want to lose weight, they cut calories drastically. And by drastic, I mean anything under 1200 calories is way too low, if you are over 5 feet tall. What makes me crazy is that there are articles out there saying “1200 calories” is the perfect amount for many people – that make no sense! Everyone has different metabolisms.

But, at the same time, I get it. I went through this myself — if you want to lose weight, you create a caloric deficit. You can do this by eating less or working out more. Some people choose to do both at once (which I don't recommend but that's a whole other topic).

However, when you eat less than ideal for your body weight, the problem most people run into is that after a certain amount of time, it slows down your metabolism. Your body is smart- it is always trying to be efficient and saving energy. If you eat a lot, your body is like, “Hey! Food is plentiful so we can keep using the energy stores!” But if you eat less, your body thinks, “Oh crap, survival mode so let's slow down the metabolism to store the energy as fat for later!”

How do you know when you are eating too little? Some potential signs:

1. You don't feel hungry a lot. When your metabolism is slow you don't feel as hungry as frequently or at all. (Keep in mind you can also eat too MUCH and never feel hungry so this is varied from person to person).

2. You workout frequently and feel tired. If you are active (do some physical activity everyday) but you feel tired a lot, then your body is telling you you may not be eating enough.

3. You track your foods and are under 1200 calories a day.

How to Change Your Metabolism to Lose Fat

1. Lift heavy weights with compound movements with appropriate rest intervals.

2. Lift consistently – at least 2-3 times a week.

3. Eat enough calories to support your heavy lifting. On days you lift, you should definitely be upping your calories with healthy carbs and protein.

4. Get your calories up to a decent amount before cutting. Decent amount should be at least over 2500 calories for a woman. (Yes ladies, I am blowing your mind that you can eat this much and not gain weight). This strategy is called reverse dieting.

5. Get a trainer to help customize the best food and training program for your goals.

Contact Helen to help you with changing your metabolism to a roaring one, to a point where you can burn calories while sitting on your butt at work! Email HelenLinFitness@gmail.com for your free phone consultation today.