Mediterranean, Keto, Paleo, IF, DASH: What To Try?

January 17, 2019 0 Comments

Mediterranean, Keto, Paleo, IF, DASH: What To Try?

Losing weight and getting healthy is always one of the most popular New Year’s resolutions. This is why many people promise to start a diet once the new year begins.

If you're hoping to overhaul your diet, there's certainly a long list of diets you can choose from to try.

While it's always a good thing to start prioritizing your health, some diets are not exactly a great way to achieve health and body goals.

Some may be too good to be true, while a few may have drastic changes in only a short period of time, but the long-term effects may be bad for your body.

Here are some healthy diet trends you and your family can try anytime of year!

Top 6 Diet Trends to Try

Ketogenic Diet

keto diet

The ketogenic or keto diet gained its worldwide popularity in 2018 when celebrities and A-listers revealed it was their secret for achieving their body goals.

Fitness experts predict that this diet trend will continue to be one of the most popular diet options in the coming years.

Basically, the Keto Diet involves drastically reducing your intake of carbohydrates and replacing them with fats. Your body burns fat instead of carbs for energy.

In layman’s terms: eat more fat than carbs. Followers of this diet believe that unhealthy carbs like sugars are useless and could only contribute to weight gain.

However, keto comes with risks, as with any other diet. The Harvard Medical School cited thepotential risks of going on a keto diet including: mood swings, nutrient deficiency, constipation, liver and kidney problems. 

Seek a medical professional's advice before going on any kind of diet to know which is suitable for you.

>>> Keto Recipes

QUICK & EASY VEGAN CHIA PUDDING
BLUEBERRY MUFFIN PROTEIN COOKIE
5-MINUTE VEGAN MANGO COCONUT SMOOTHIE BOWL

 

Pegan Diet

pegan diet

The term “Pegan” is a new term in the field of weight loss and getting healthier in general. It was coined and developed by doctor and food author Mark Hyman in his book "FOOD: What the Heck Should I Eat?"

This diet combines some aspects of the vegan diet and paleo diet. Imagine tossing all animal products and consuming the most basic types of foods aka what our ancient ancestors swear by to feel full and get healthy.

Hyman told in a CBS interview---

"It's really simple. Eat foods low in sugar and starch. Eat lots of plant foods. If you're going to eat animal foods, eat sustainably grown or harvested foods. Have foods that have lots of good fat, like nuts and seeds, olive oil, avocados."

The Pegan Diet encourages to read the ingredient lists on the foods found on the packaging itself.

Wondering where you can get protein if all you eat are plant-based?Protein bars to your rescue! They are excellent sources of protein and are completely vegan!

>>> Pegan Recipes

HEARTY SMOKED TOFU GOULASH
QUINOA & ASPARAGUS WARM SALAD
THAI RED CURRY LENTILS

 

Intermittent Fasting

intermittent fasting

This diet plan isn't focused on what you eat but when.

Originally, this type of fasting lasts for two non-consecutive days each week. People abstain from eating except for one small meal of just 400 to 500 calories for women and 500 to 600 calories for men.

For the remaining five "feed" days, you can eat whatever you want.

However, as more and more people practice it, particularly Twitter CEO, Jack Dorsey, many variations have been implemented and followed.

Some follow the 16-8 rule, where they fast for 16 hours, then have an 8-hour window to eat whatever they like. Others may implement shorter time intervals.

True enough, research shows intermittent fasting can lead to weight loss, with one study showing alternate-day dieters can lose an average of 10 to 30 pounds in about eight weeks.

Other studies found this type of diet, along with working out beneficial for lowering LDL or "bad" cholesterol levels and blood pressure.

Word of caution: what you eat will still matter in the long run! Don't shock your stomach by eating big after a fast.

Start by some healthy light snacks then work your way down. 

 

Mediterranean Diet

The Mediterranean diet is varied and healthy. It's rich in vitamins and fiber because of the high content of fruits, vegetables, olive oil and fresh fish.

Vegetables as a side dish and fruits for dessert - there is no meal in the Mediterranean cuisine without these.

The more colorful the selection, the better! 

Legumes like beans , lentils, chickpeas are also staples. They provide high-quality vegetable protein and complex carbohydrates, which are all filling,  stimulate digestion, prevent excess weight and reduce the risk of intestinal diseases. 

Similarly, olive oil is found in every Mediterranean household and is used for all dishes and preparations. The mono- and polyunsaturated fatty acids of olive oils have a positive effect on the cardiovascular system, and are anti-inflammatory.

Linseed, rapeseed and hemp oils are also among the top alternatives in Mediterranean dishes.

Mediterranean foods are spiced generously with herbs like rosemary, basil, coriander.  

Finally, fish and seafood are preferred over meat in a Mediterranean diet. Valuable omega-3 fatty acids and minerals like iodine and zinc promote brain functions, protect against inflammation and strengthen the immune syste

 >>> Mediterranean Recipes

MEDITERRANEAN QUINOA BOWL WITH HUMMUS
QUINOA & SWEET POTATO SALAD WITH VINAIGRETTE DRESSING
FRUITY VEGGIE GAZPACHO WITH HUMMUS

 

Paleo Diet

The Paleo diet is composed of unprocessed foods like vegetables, herbs, fish, seafood, eggs, fruit, mushrooms, nuts and even honey, doesn't include grain products and sugar.

It is based on the original diet of hunters and gatherers and focuses on fresh, natural food.

The main idea is to eat like our ancestors in the Paleolithic Age, to prevent diseases and live longer. They omit sugar, wheat and dairy products, and believe  this makes them more vital, fitter and more productive.

The goal of this diet is to not always lose weight, but to eat healthy and generally feel good.

Tired of chewing greens like a cow? Spice it up and try something different!Paleo bites are now one of the best ways of eating more greens without feeling like it!

>>> Paleo Recipes

PALEO BLUEBERRY CHEESECAKE
NO BAKE MACA BROWNIES
DARK CHOCOLATE STRAWBERRY BARK RECIPE

 

DASH Diet

The DASH diet's goal is to lower blood pressure of hypertensive patients and not to lose body fat, as what other "diets" aim to do.

The DASH diet includes plenty of fruits, vegetables, whole grains, small amounts of fish and lean meat.

Regular meat and dairy products, and sweets are avoided. Herbs are used instead of salt. 

>>> DASH Recipes 

TURKEY WITH TARRAGON, SNAP PEAS AND WILD RICE
TOMATO AND AVOCADO SALAD
BLUE POTATO AND BEETROOT SALAD 

 

No diet is tailor-fit for everybody

Nutritionists, dietitians, and doctors continue to remind us that there is no one diet perfect and will be effective for everybody.

Different cases, different body types, different metabolic profiles should be considered in creating a suitable diet for each person.

At the same time, most of these diets may be hard to sustain in the long run. Others may find the diets too constricting, while some may be hard on the budget and time.

 

What you can do?  Eat more plant-based food!

Aim to be healthy through simple ways like incorporating more vegetables in your diet—which you can never go wrong with.

According to the USDA, most adults should be getting 3 to 5 servings of vegetables and 2 to 4 servings of fruit per day.

Incorporating more plants in your diet doesn't require any drastic changes, which will not put your body through shock or strain.

Start off by replacing animal products with its plant equivalent. Try a meatless Monday and experiment with new plant-based recipes. This way, you can learn what you like and combine different foods you haven't tried.

We've come up with the easiest plant-based recipes so all you have to do is cook them! Download here: AMRITA Plant-based Recipes

amrita plant based recipe book

Which of these diet trends are you willing to try? Or have you tried one of these? How did it go for you? 

Share with us your thoughts or favorite recipes in the comments below!