Decoding Diets: Which Lifestyle is Right for You?

DECODING DIETS WHICH LIFESTYLE IS FOR YOU? O PALEO - A.K.A. PRIMAL - THE BASICS This diet was inspired by the Paleolithic period (a.k.a. the Stone Age),which dates from the beginning of human existence until around 12,000 years ago. During the Stone Age, spaghetti, peanut butter, and boxes of cereal weren't pantry staples. EAT AVOID Meat (preferably grass-fed), fish, poultry, eggs, nuts, seeds, fruits, and vegetables Grains, refined sugar, dairy, legumes (including peanuts and peanut butter) 21% FAT 33% PROTEIN 46% CARBOHYDRATE THE GOAL TIPS THE BREAKDOWN Eat like a caveman to prevent modern diseases, such as Type 2 diabetes and heart disease. Phase out food groups slowly. BOTTOM LINE If a caveman didn't eat it, neither should you. However, eating like our ancestors can be expensive, and the extensive restrictions make it one of the most difficult to follow. KETOGENIC 2 - A.K.A. KETO - THE BASICS The Ketogenic diet was created by Dr. Russell Wilder in 1924 at the Mayo Clinic as a method to treat epilepsy. It focuses on eliminating carbohydrates and sugar. EAT AVOID Plenty of fat, lots of protein, meat, cheese, oil, butter, cream, and low-carb vegetables Carbohydrates and sugar 65% FAT 35% PROTEIN 5% THE GOAL TIPS CARBOHYDRATE Force the body into ketosis (burning fat for energy instead of carbohydrates) to reduce carb-induced hunger. Be wary of fods such as milk, yogurt, beans, lentils, and sweeteners, which can be hidden sources of carbs and sugars. THE BREAKDOWN BOTTOM LINE Although ketosis can help with short-term weight loss, it may not work as well for long-term weight maintenance. However, adequate protein can help with fullness and prevent blood sugar spikes. 3 3 VEGETARIAN THE BASICS Vegetarians typically eliminate meat from their diet, relying instead on grains, beans, lentils, and soy-based products for protein. There are few risks to a vegetarian diet, although iron must be monitored. Iron-rich plant sources as well as enriched products, beans, and brewer's yeast should be consumed. EAT AVOID Fruits, vegetables, beans, nuts Animal products except dairy products and eggs 10-35% PROTEIN 45-65% CARBOHYDRATE 20-35% FAT THE GOAL TIPS THE BREAKDOWN Incorporate plant-based protein sources into your diet, including beans, nuts, nut butters, peas, and soy products such as tofu. Eggs and yogurt are great vegetarian protein sources, too. Stick to mostly plant-based food sources to reduce the risk of diseases such as Type 2 diabetes and heart disease. BOTTOM LINE Lack of protein is likely the vegetarian's biggest struggle. This diet can be really healthy, but just because a cookie is vegetarian, doesn't mean it's a nutritional rock star. 4 VEGAN THE BASICS Vegans eliminate animal products entirely from their diets, including both dairy and meat. It's a difficult regime as animal products-butter or butter substitutes, lard, gelatin, for example-are found in many processed or baked goods. EAT AVOID Fruits, vegetables, whole grains, nuts, seeds, and legumes Meat, poultry, eggs, dairy, and anything else made from animal parts (like gelatin) 10-35% PROTEIN 45-65% CARBOHYDRATE 20-35% FAT THE GOAL TIPS THE BREAKDOWN Eliminate meat and dairy products to improve the health of both the heart and the planet. Pay attention to calcium, iron, and vitamin B12. Eat plenty of leafy greens, beans, grains, and foods fortified with B12 like whole grain cereals. BOTTOM LINE For many, veganism isn't just about personal health: It's about protecting animals and the environment. It often extends beyond diet and into other categories including clothing and cleaning products ANTI-INFLAMMATORY THE BASICS Similar to the Mediterranean diet, the anti-inflammatory diet was developed by Dr. Andrew Weil, a proponent of integrative medicine. Integrative medicine evaluates body, mind, and spirit, using both conventional and alternative medicines. EAT AVOID Healthy fats and fiber-rich fruits and vegetables; drink lots of water Excess amounts of animal protein, with the exception of oily fish 20-30% PROTEIN 40-50% CARBOHYDRATE FAT THE GOAL TIPS Reduce inflammation, which is associated with chronic diseases such as many cancers, Eat a varied and high quantity THE BREAKDOWN of fresh food. heart disease, and Alzheimer's disease. Inflammation presents as redness, heat, swelling. pain, and loss of function. BOTTOM LINE Lots of fiber, healthy fat, and less junk food helps reduce inflammation and may ultimately prevent disease. CONCLUSION Finding the right diet can be a daunting decision. This guide can help match an eating style to your lifestyle and needs. Brought to you by In Partnership With CReplacementParts .com GHERGICH&Co. SOURCES health.usnews.com penfield.edu ultimatepaleoguide.com ncbi.nlm.nih.gov web.mnstate.edu pediatrics.aappublications.org theketogenicdiet.org charliefoundation.org livescience.com ketogenic-diet-resource.com healthyketo.com heart.org choosemyplate.gov cdc.gov nhs.uk treehugger.com drweil.com runbreathebe.files.wordpress.com