Oh my God! I have gained so much weight that I have to diet! “- a common feeling echoed by millions of women in the 1990s, the guiding thought process was that only” healthy “people should” diet “for” weight loss “.
This diet included a strict regimen (accompanied by severe hunger pains). After losing a few temporary pounds, the diet was completely abandoned, ending with revengeful overeating, leading the person not only to gain the original weight, but also a few extra pounds! Now, in the 2000s, we assimilated a lot of information, so much so that the dilemma of the modern day diet arose. Being victims of the “diet culture”, we were conditioned to believe that we should help these tendencies to be healthy or “cold”. Sounds pretty elegant to order a cappuccino with almond milk over a normal latte at Starbucks or a gluten-free toast over a regular grilled sandwich.
The group of available diets can be quite confusing because it is no longer about healthy or unhealthy food, but eating what is fashionable. Healthy eating itself is divided into many sub-categories such as veganism, keto, permanent fasting, paleo to name a few.
Every diet has its share of critics
- Vegans say meat causes cancer
- Meat eaters say being vegan can lead to vital deficiencies
- Dietitians say this is the healthiest diet ever, and some may think it causes catastrophic results including a period of acne and hormonal issues.
So to make an informed decision, we will try to break down the most popular diet trends for you.
Do not fall victim to diet culture and assume that a cappuccino with almond milk is better than a normal latte cafe
The ketogenic diet (or “why blame butter for what bread did”)
For most people, it is simply exciting that bacon and butter with shredded cheese on top and whipped cream on the side are finally considered healthy. However, it is more complicated than that. Following a strict ketogenic diet puts your body in a ketotic state, where your body uses ketones instead of carbohydrates as its main source of fuel. In simpler words, it helps the body release fatty acids from stored body fats. For this to work, you need to be sure that 70-90 percent of your calories should come from fat and the remaining 10-30 percent from protein and carbohydrates together.
So what can you really eat while trying to do this?
- A small amount of protein: meat, poultry, fish, seafood, eggs
- A large amount of high fat foods like coconut, avocado, olive oil and other oils / nuts, nuts, nut butter, bacon, cheese, cream, animal fats
- A small amount of low carb vegetables: leafy greens, roses, asparagus, cucumber, celery, tomatoes, peppers, mushrooms, zucchini
A list of things you can not eat:
Fruits, cereals, beans, legumes, starchy vegetables, sweet vegetables and most processed foods, most dairy products except cheese and cheese
These diets work great for some people, especially those with metabolic, neurodegenerative and insulin sensitivity disorders. A major drawback of this diet is that it is not sustainable as food choices are extremely limited. It should be followed with the help of a professional to avoid nutritional deficiencies. A more consistent alternative to this would be to follow a high-fat diet where you limit your carb intake to one meal a day (preferably before or after exercise) and stick to fats and proteins for the rest of your meals.
Chopped avocados with seeds.
The vegan diet (or the “nutritious yeast and kombucha” diet)
Veganism is technically a way of life. It includes not only eliminating all animal foods (including honey and milk), but also avoiding the purchase of animal-made products such as fur and leather. It also means boycotting businesses that thrive on animals for fun, such as circuses and bullfights.
However, a more conventional form of veganism is people following a plant-based diet. Aside from ethical reasons and allergies or intolerance to milk and dairy products, there is no other reason why one should opt for this diet. A major drawback of this diet is the total inactivity of an entire food group. One can struggle to get all the nutrients their body needs, especially calcium, B12, Omega 3 and iron.
A very common mistake people make when trying this diet is to get packaged and processed waste, such as milk with nuts with less than 3 percent nuts and tons of chemicals. You can reap the benefits of this diet only if you eat minimally processed whole foods made in the kitchen and not chemical labs.
Here is a list of things you should supplement your diet with if you plan to become vegan: seeds, nuts, tofu, tempeh, edamame, lentils, beans, peas, amaranth, oats, quinoa, whole grains.
Vegan pizza without gluten
Permanent fasting (diet “is it still 16 hours”)
In simpler words, it means going for extended periods without eating. IF, combined with eating right during the rest of the day, is one of the easiest ways to maintain your calorie balance or stay in calorie deficit, thus helping you lose weight. If done properly, it helps reduce inflammation, improve metabolic profile, improve insulin sensitivity, thus leading to an increase in growth hormones in the body.
There are many ways to do IF. It can include skipping one meal a day, eating on other days, eating-stopping method and more. The most common way to do this is the 16/8 method where you fast for 16 hours and plan all your meals in the eight-hour window.
How do you get started?
- Start with 12-13 hours of fasting and then move on to 16 hours
- Choose your dining window according to your activity level. For example, if you are a breakfast person and you are more active during the first hours of the day, skip your dinner instead of your breakfast and vice versa
- Skipping a meal does not give you the license to eat all day. You still need to eat healthy and maintain your calorie balance the rest of the day
- Although IF has shown excellent results for some, it is not the only way to stay in deficit or lose weight
Pancakes with almond flour of beetroot with vegan cheese
If you ask us which “camp” we belong to or which one is the “best diet”, we think there is no one-size-fits-all approach. Each of these diets works effectively if planned properly. We advise you to work with your body instead of going against it. If you are a vegetarian, following a diet these would be difficult due to limited food options. If you are someone who can not stay hungry for long hours, trying if it would be in vain.
One should not go on a diet blindly, but decide on the following parameters:
- Fitness / fitness for the body
- Food preferences and exceptions
Your diet should be such that you can follow your worst day and not just the best one.
Nutrimend is a diet consulting clinic founded by sister duo Neha Patodia and Nupur Arya in 2016.
“We aim to help people create healthy, non-restrictive habits. We train people on how to eat right and healthy so that they feel safe in their body and achieve their desired goals. Nutrimend is a brand that promotes intuitive food, rejecting the mentality of diet, honoring your hunger, respecting your body and eating without fear. We believe that we have a holistic and sustainable approach to health “- Neha Patodia and Nupur Arya
Both Neha and Nupur are certified nutritionists (DDHN, DNHE and Precision Nutrition). They started by helping NGOs and the community at large through in-depth conversations and discussions about lifestyle and fitness. Their mutual love for health persuaded them to open a health cafe, a few years later. After realizing that their true passion stood for more than healthy eating, they founded Nutrimend in 2016 with the motto of encouraging people to take small steps for better health.