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By Marcus Morgan, M.Ed., Exercise Science, Fitness Professional
Are you tired of hearing about various diets, not knowing if they are for you? Well, hopefully this clear guide will keep you in the loop about what the best diet is for you! There will be a few of these reviews, cross referencing popular diets. This was put together so you can see them in the same post without switching blog sites and having to compare them on your own from memory—I did this for your convenience (to reduce your web reading). So, without further waiting...
Always check with your doctor before changing your diet for health success; doctors can help you track your fitness progress—they're on your side!
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The Keto Diet ( Ketogenic Diet)
What's special about it?
A very low-carb, high in fat diet. It has a protein focus to lose weight. It is a low carb diet.
What's the calorie count?
Approximately 980 calories with 12% carbohydrate, 36% protein, and 52% fat,
What are the food choices? ( If it's not listed don't eat it unless your doctor recommends otherwise )
Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
Fatty fish: For example salmon, trout, tuna and mackerel.
Eggs: whole eggs.
Butter and cream: Choose the best for you
Cheese: Choose the best for you
Nuts and seeds: For example, Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds
Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
Avocados: Whole avocados or freshly made guacamole counts.
Veggies (these are considered low-carb ): green leafy, tomatoes, onions, peppers, ( No Potatoes )
What is the benefit of this diet?
It is low in carbs and high in fat which can lower your blood sugar and insulin levels (this can be a benefit to certain diabetics ). As a result, the body's metabolism will focus on fat breakdown over carbohydrates. Ketones from fasting away the carbohydrates, creates helpful ketones and weight-loss benefits.
The Paleo Diet
What's special about it?
This is a diet that represents natural food searching habits (hunter gatherer lifestyle).
What's the calorie count?
1,800 to 2,200 calories for women per day (age based)
2,200 to2,800 calories for men per day. (age based)
What are the food choices? ( If it's not listed don't eat it unless your doctor recommends otherwise )
Meat: Beef, lamb, chicken, turkey, pork and other meats.
Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, wild caught fishes
Eggs: Whole Eggs
Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, and other green leafy vegetables.
Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
Tubers: Potatoes, sweet potatoes, yams, turnips, and other root vegetables.
Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and other pressed oils.
Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.
What is the benefit of this diet?
You will find yourself eating fewer calories (roughly 300 - 900 less)! You will also eat more protein and less carbs.
The Atkins Diet
What's special about it?
This is a low-carb, high protein and fat weightloss diet. BUT, it is recommended that you avoid carbs. It's considered a low carb diet.
What's the calorie count?
1500 to 1800 calories for women per day.
1800 to 2200 calories for men per day.
What are the food choices?
Meats: Beef, pork, lamb, chicken, bacon and others.
Fatty fish and seafood: For example, salmon, trout, sardines, and others.
Eggs: Eat whole Eggs
Low-carb vegetables: For example, spinach, broccoli, asparagus and others.
Full-fat dairy: Butter, cheese, cream, full-fat yogurt.
Nuts and seeds: Almonds, macadamia nuts, walnuts, sunflower seeds, etc.
Healthy fats: Extra virgin olive oil, coconut oil, avocados and avocado oil.
What is the benefit of this diet?
The Atkins diet enables you to eat plenty of protein and healthy fat containing foods, but it encourages you to avoid foods high in carbs. This low-carb diet is effective for weight loss because it helps reduce your appetite and stimulate your metabolism to digest the abundant fat and proteins you eat!
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