Which Diet is Best for You?

New diets grab the headlines every few weeks, which makes it incredibly hard to choose when – how do you know which are the real deal and which are just fads? Studies suggest that people on low fat diets lose just 7lbs on average over the course of two years, Mediterranean diets enable people to lose 10lbs and the low carb diet enabled people to lose 12lbs. There were also very few health benefits to a low fat diet. Those on a Mediterranean diet saw their blood sugar levels improve and the low carb diet offered the best results for cholesterol levels. When it comes to choosing the best diet for your health and goals, it’s important to first discuss it with your GP – they will help you take any other health concerns into account, and to draw up a plan that works best for you.

 

A low carb diet, such as the Atkins diet, emphasises the protein and fats in the food you eat. People following this diet can eat around one third of their daily calorie intake from carbs. Many fruits and vegetables are considered high in carbohydrates, so this diet can be incredibly bad for your health and it limits your meal options. Sugar is also restricted, as with most diets. The theory behind this meal plan is that by lowering your intake of carbs, you can lower your insulin levels to force your body to burn stored fat for energy People do lose weight with this type of diet, but it can be incredibly straining on your health. Surprisingly, it can also be very challenging to restrict your intake of fruit, grains and sugar. Because you lack energy, your level of fitness suffers which means you will struggle to workout for as long. It can be stressful on your heart and can lead to a number of health problems.

 

The Mediterranean diet is the opposite, as this relies heavily on your intake of antioxidant-rich fruit and vegetables, whole grains and heart-healthy olive oil. You can even drink a glass of merlot with it! Research shows that it can lower the risk of cancer, heart disease and even Alzheimer’s disease. It can also improve your lifespan by keeping you healthier for longer. Thanks to its rich intake of oily fish, you’ll also get plenty of omega-3 fatty acids which can do wonders for your health. This leads on to the vegetarian diet, which studies show can also be very healthy thanks to the high quantity of vegetables, fruit, whole grains and lean protein, such as tofu. if you’re struggling to go vegetarian straight away, you may want to ease into it by still eating fish for a while, then going on to alternative protein sources, such as tofu or meat substitutes, nuts, lentils and beans.

 

A balanced diet is important, so you should aim to still eat certain fats – the trick is to choose your sources carefully. Switching diets drastically can be harmful to your health, so it is best to ease into it if you can. You may also be wise to speak to your GP first to ensure that it is safe for you to switch to. For example, if you’re vastly overweight or suffering with a health condition your body may be under stress – it may be worth easing into a new diet plan and exercise so as not to put your body under strain unnecessarily. They will be able to advise the best way to go about losing weight, and switching your lifestyle up for healthier choices.

Categories: carb diet, diet, Diets, Fat, health, Intake, Losing Weight, Mediterranean diet, people

Myth Busters: Is Atkins a Healthy Way to Lose Weight?

You get a lot of wellness experts who disagree with the Atkins diet, arguing that you need carbohydrates to ensure your wellbeing and stick with a long-term weight loss plan. However, according to nutritionist Colette Heimowitz, this nay-saying behaviour is based on a belief in five myths, which need to be debunked:

 

1. The Atkins Diet contains too much saturated fats, which can lead to host of health problems.

Heimowitz argues, ‘Saturated fats, which are typically solid at room temperature and are found in meat, poultry, dairy products and palm and coconut oils, may be beneficial when consumed as part of a balanced intake of natural fats. When you restrict your carbs, your body makes less saturated fat while burning more of it.’ She adds that, on the Atkins diet, the only fat you truly need to avoid are trans fats, as these can increase your body’s level of inflammation as well as your risk of heart attacks.

 

2. As Atkins is high in protein, it can lead to kidney problems.

When you eat an ideal level of protein, it should make you full (but not completely stuffed) after a meal and hungry in time for your next one. ‘Atkins’ typical intake of 12 to 18 ounces of protein a day is not considered a high-protein diet,’ Heimowitz explains. ‘And most concerns about eating too much protein are unfounded in that they are based on limited or flawed research. For example, the myth that a high protein intake can damage kidneys probably arose from the fact that people who already have advanced kidney disease can’t clear away the waste from even moderate protein intake. There’s absolutely no evidence that any healthy person has experienced kidney damage from eating the amount of protein consumed on Atkins.’

 

3) You don’t eat any vegetables on Atkins.

‘In addition to protein and healthy natural fats, certain vegetables are the foundation of the Atkins way of eating,’ Heimowitz asserts. ‘Vegetables do contain carbohydrates but, in most cases, these are exactly the kinds of carbs you should be consuming. But the key word is “most.” Rather than promoting the standard dietary fiction that all vegetables are equally healthful and should be consumed in unlimited servings, the Atkins way draws distinctions: A serving of spinach is better than a serving of peas; broccoli is more health-protective than potatoes.’

 

4. It is better to maintain a low-fat diet than a low-carb diet like Atkins.

Research has shown that, after the one- and two-year mark, a low-carb diet like Atkins is more effective for long-term weight loss than a conventional low-fat diet, and is beneficial and safe if you’re highly resistant to insulin or carbohydrates. Heimowitz enthuses, ‘This is great news, because these are the people who need to keep carb consumption low for the long term to control the insulin resistance and carb intolerance.’ She adds that science continues to show how Atkins is a viable solution for reversing obesity and the risk factors associated with heart disease.

 

5) You only lose water weight – and not fat – on the Atkins diet.

Heimowitz allows, ‘Typically on any weight loss plan, including Phase 1 of Atkins, the weight you lose is primarily water (diuresis) during the first few days or even the first week. However, on a controlled carbohydrate plan with adequate dietary fat, after diuresis, your body switches from burning carbohydrates to primarily burning stored body fat—along with dietary fat—for energy, which results in weight loss. Moreover, the weight lost is mainly fat, not lean body mass.’

Categories: Atkins Diet, carb diet, diet heimowitz, high protein, Long term, Low-Carbohydrate, Myths, natural fats, saturated fats, term weight, Weight Loss