It seems like every day there's a new diet trend that promises to help you lose weight, get healthy, and improve your overall quality of life. But with so many options to choose from, it can be overwhelming to figure out which one is right for you.
In this blog post, we'll review six popular diets: Mediterranean, DASH, flexitarian, intermittent fasting, keto, and flexible dieting.
Stick around until the end and I will also give my personal opinion on what I believe are winning eating habits. See my previous blog post "Top 11 Exercises to Add to Your Workout Program."
Two Disclaimers:
I am not a registered dietitian.
Keto and intermittent fasting are not for me. I like carbs and I like to eat when I am hungry. I think the reason these diets can work for weight loss is that like any other diet they can put you in a caloric deficit. That being said, I know people who have seen success with all of these diets.
First up is the Mediterranean diet. This dietary pattern, which is based on the traditional foods consumed in countries around the Mediterranean Sea, emphasizes a high intake of fruits, vegetables, whole grains, legumes, and olive oil.
It also includes moderate amounts of fish, poultry, dairy, and limited red meat and processed foods.
The Mediterranean diet has been shown to have numerous health benefits, including a reduced risk of heart disease, diabetes, and certain types of cancer.
Next is the DASH diet, which stands for "Dietary Approaches to Stop Hypertension." This diet was developed to help lower blood pressure and is rich in fruits, vegetables, whole grains, and low-fat dairy.
It also includes lean proteins, such as fish, poultry, and beans, and limits foods high in saturated fat and sodium, such as red meat, processed foods, and sweetened beverages.
The DASH diet has been shown to be effective in lowering blood pressure and improving overall health.
The flexitarian diet is a plant-based diet that includes occasional meat and dairy products. It emphasizes a high intake of fruits, vegetables, whole grains, legumes, nuts, and seeds, and limits processed foods and added sugars.
This diet can be a great option for those looking to reduce their meat consumption for health or environmental reasons.
I'm going to level with you, I'm a big meat eater. I think protein is the holy grail of getting lean and muscular. It is tough to get enough protein when you are not eating meat.
Intermittent fasting is a pattern of eating that involves periods of fasting and non-fasting.
There are several different approaches to intermittent fasting, such as the 16/8 method (where you fast for 16 hours and eat during an 8-hour window), the 5:2 diet (where you eat normally for 5 days and significantly reduce your calorie intake for 2 non-consecutive days), and alternate-day fasting (where you fast every other day).
Intermittent fasting has been shown to have a number of potential health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation.
The ketogenic diet, or "keto" diet, is a high-fat/ protein, low-carbohydrate diet that aims to induce ketosis, a state in which the body burns fat for fuel instead of carbohydrates.
The keto diet is typically very low in carbohydrates (usually less than 50 grams per day) and high in healthy fats, such as avocado, olive oil, and nuts.
This diet has been shown to be effective for weight loss and may have other health benefits, such as improved blood sugar control and reduced inflammation. However, it can be difficult to follow and may not be suitable for everyone.
I love to fuel exercise and muscle gain with carbs. If oatmeal is wrong... I don't want to be right. I will say this, I do know several people who enjoy this diet, adhere to it, and have seen success.
Flexible dieting, also known as "IIFYM" (If It Fits Your Macros), is a diet that focuses on meeting specific macronutrient and calorie goals rather than following specific food restrictions.
This approach allows for more flexibility in food choices and can be a good option for those looking to build muscle or lose weight in a sustainable way.
However, it's important to make sure that you're still getting a balanced intake of nutrients and not just filling your diet with empty calories.
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My preferred method of eating: Calories are king. Prioritize protein. Eat nutritious food. Enjoy yourself regularly.
Hear me out, if you are tracking your calories and staying on point, you can manage your weight. Eating a lot of protein helps you stay full longer and helps build muscle. Eat a lot of veggies and high-fiber fruits. Use carbs to fuel workouts.
Soda, sugary drinks, and fast food are a scam. Drink water and black coffee.
There are many different diets to choose from, each with its own unique set of benefits and potential drawbacks. It's important to do your own research and consult with a healthcare professional before starting any new diet to determine which one is right for you.
Pick whichever style of eating you can enjoy and adopt as a lifestyle!
Let's crush the rest of 2023 together!
-Ben
Learn more about me on my "About Me" page.