In the fitness and wellness world, professionals often say, “Abs are made in the kitchen” and the food you eat can either be your medicine or your poison. Whether you are trying to drop some pounds or want to get healthier, the diet you choose will have a direct effect on your entire lifestyle. Right now, there are six top trending diets that are nutritionally sound, sensible, and effective. Let’s check them out.
Ketogenic Diet (Keto)
What is the Keto Diet?
The main focus of the Ketogenic diet is putting your body into “ketosis,” where you burn fat instead of glucose for energy and results in rapid weight loss. When following the Ketogenic diet, only 5-10% of the calories you consume will be from carbohydrates, depending on your specific goal.
There’s a number of dietary supplements out there boasting Keto benefits, however, if its not market “Keto Certified” – its not the real deal.
What can you eat on the Keto Diet?
- Avocados
- Nuts
- Full fat dairy
- Healthy oils—olive oil, canola oil, and MCT
- Non-starchy vegetables—cucumbers, cauliflower, asparagus, dark leafy greens, zucchini, lettuce
- Berries in moderation
- What you CANNOT eat: no pasta, bread, cereal, oats, or anything else considered a grain; little to no sugar (honey included); no starches (potatoes, yams, corn)
Paleo Diet
What is the Paleo Diet?
Also known as the “caveman diet,” the Paleo diet looks at what our primitive hunter-and-gatherer ancestors ate and removes processed foods, as well as dairy, grains, and flour from your diet. General rule of thumb: if a caveman didn’t eat it, neither do you.
What can you eat on the Paleo Diet?
- The focus is on quality sources of protein, such as poultry, red meat, and seafood
- Fresh fruits and leafy vegetables
- Starchy root vegetables, like potatoes
- Nuts
- Seeds
- Olive oil and canola oil
Atkins Diet
What is the Atkins Diet?
The Atkins diet focuses on high fats and proteins and limits carbohydrates (ideally only 30-50 grams daily). Ideal for those who need rapid weight loss, the Atkins diet has several phrases: Induction, Balancing, Pre-Maintenance, and Lifetime Maintenance. Each phase helps induce weight loss and hormone control.
What can you eat on the Atkins Diet?
- Low-carb fruits
- Non-starchy vegetables
- Poultry
- Red meat
- Seafood
- Nuts and seeds
- Unrefined, organic oils
- Hard cheese, butter, sour cream
- Herbs and spices
South Beach Diet
What is the South Beach Diet?
This three-phase diet emphasizes low-glycemic carbohydrates, high-fiber, lean protein, and unsaturated fat. Carbs are also either “good” or “bad.” The South Beach diet is similar to the Ketogenic diet, since it focuses on ketosis.
What can you eat on the South Beach Diet?
- Seafood
- Poultry
- Lean beef
- Soy products
- High-fiber, non-starchy vegetables
- Low-fat dairy
- Avocados
- Nuts and seeds
- Brown rice
- Low-carb fruit
- Dark leafy greens
Mediterranean Diet
What is the Mediterranean Diet?
The Mediterranean diet has been popularized for its simplistic and wholesome approach to food, for it follows the eating habits of the healthy and long-lived people living within the Mediterranean region. The Mediterranean diet is also great for flexitarians.
What can you eat on the Mediterranean Diet?
- Plant-based foods: fruits, vegetables, whole grains, legumes, and nuts
- Pasta and rice
- Olive oil and canola oil
- Nut butters
- Fish high in omega-3s
- Poultry, limited intake
- Herbs and spices
- Red meat 1-2 times a month
Intermittent Fasting
What is Intermittent Fasting?
Simply put, intermittent fasting is choosing a specific window of time within the day to eat your meals and spending a larger of window of time without eating.
How does Intermittent Fasting work?
There are various ways to achieve the “fasting” effect. You can eat within a window of 8 hours and fast for 16 hours, take 18-24 hours off from eating twice a week, or whatever works for you. Some people choose to skip breakfast and start eating at 12PM then stop at 7-8PM. Others choose to cut off their eating at 3PM. Or, you can choose the 5:2 method—eating normally 5 days a week then restricting 2 days to 500-600 calories only. Intermittent fasting is very flexible and can work with a number of schedules. No foods are restricted, but this diet works best if you choose another regimented eating plan, such as Keto or the Mediterranean diet.
How to Choose the Best Diet for Your Life
Whether you choose one of the six trending diets or another popular style, make sure you will actually commit. Pick that diet that lets you eat the foods you like and gives you the energy you need to function. For example, athletes often can’t do the Keto diet, because they need more carbohydrates to perform optimally. Also, consider your goals. Losing weight isn’t the same as balancing hormones, for example. There is a diet out there for everyone!
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