A Diet is the food we regularly consume. There are many methodologies when it comes to ones diet. Here are the top 5 googled diets in Australia, with my pros and cons.
There many different protocols when it comes to intermittent fasting, but a Fast is a period of time without food. Every night when we go to sleep we Fast and then at some point during the day we Break our Fast by eating the first meal of the day Break-Fast (breakfast)
Intermittent Fasting is extending the time of the Fast. One protocol is to skip breakfast everyday, the 16:8, which is 16 hours of fasting and 8 hours of eating. Another protocol is to have days of the week completely fasted 5:2 or 6:1, where 5 days or 6 days a week you eat and 2 or 1 days are a 24 hour Fast.
- Improves mind set around food, we do not need to eat all day long and we can go long periods of time without food.
- Reduces blood sugar levels and Insulin levels
- Good for weight loss
- Socially unacceptable. You will be treated like a weirdo or crazy.
- Difficult to sustain due to how socially unacceptable it is.
- Takes a lot of discipline.
The ketogenic methodologies is where carbohydrates are heavily restricted and replaced by fats. When the body is not getting carbohdrates it will use fats (ketones) as an energy source. Carbohdrates must be restricted for this to work.
- Lowers blood sugar levels and Insulin levels
- Reverses Type 2 diabetes and Pre Diabetes
- Good for weight loss
- Hard to sustain due to the restriction of Carbohydrates.
- Cutting out Carbs is very hard work and does not feel great for the first few weeks.
Paleo derives from the Paleoindian period of time that followed the last Ice age. The paleo methadolies follows a hunter gather diet. Before farming and agriculture humans would eat what they could kill or gather. The paleo diet can look similar to the Zone diet, mederteranian diet, carnivore diet or even low carb diet. Think Meat, Fruit, Vegetables and nuts and seeds.
- Easy to adopt and can be simplified to a few basic rules
- Lowers blood sugar and Insulin levels.
- Good for weight loss and muscle gain.
- Does not address intake levels
DASH is a Dietary Approach to Stop Hypertension. It is estimated the 6 million Australians have High blood pressure and is the leading course of death in Australia. DASH is a methadolies that tackels high blood pressure and aims to reduce it.
The DASH diet is new to me, however looks very similar to the old nutrition pyramid. Emphasis is on Fruits, Vegetables and whole grains with lean meat and low fat dairy along with Vegetable oils.
- Supports a no sugar and no high processed food.
- Has shown to reduce hypertension
- Simple and easy to follow
- This is a very high carbohydrate diet
- Looks to me like the old Nutrition pyramid that has failed the western world rebranded.
- Vegetable and seed oils are highly processed oils.
Calorie counting is a method of measurement, rather than a diet. One could follow any of the four diets above as well as calorie counting. A calorie is unit of measure, based on energy. One calorie contains enough energy to raise the temperature of one ml of water be one degree Celsius.
Food can then be measured out by its energy level by using the calorie unit of measure. The methodologies behind calorie counting is if you keep calories going into your body below calories being burnt by your body you can lose weight. The tricky part is measuring ones metabolism, which is the energy your body burns.
- Calorie counting can be adopted with any diet.
- Calorie counting can teach portion sizing.
- Calorie counting can assist high performing athletes getting the right amount of energy in.
- Calories are not equal, our bodies use different nutrients differently and is not as simple as calories in and calories out.
- Calorie counting alone, does not equal good health. One could count all their calories and still eat junk.
- You will never be able to get 100% accurate measure of calories burnt. There are ways to guess, but it is not precise.