If one (or two) of your determinations for 2019 is to lose weight and/or eat healthier, it’s not a surprise. There are a lot of people searching for the best diet, top diet, and diet trends for 2019.
In 2018, eating better was the number one resolution people made at New Year’s. So much of the world is with you!
But where do you start? With so many books promoting different ideas, friends and family trying certain diets, and an industry dedicated to marketing it all, how do we know which is best for us?
At first, we may not.
This is important to note because we can easily start a new diet only to not see any results so we quit altogether. But we shouldn’t!
Each one of our bodies is unique and will respond differently to new ways of eating. Just because a diet of no sugar and carbs works for your best friend, doesn’t mean your body will respond the same way.
Our advice?
- Pick one diet to start with.
- Dedicate to trying it for one month.
- Monitor your progress throughout.
- Check in at one month to see how you feel and if you have seen if any weight loss (if applicable). Keep in mind that 2-4 pounds per month for women and 4-8 pounds per month weight loss for men are realistic and ideal as the slower we lose weight, the more likely we are to keep it off).
If after this month you don’t feel your best and do not see desired results, it may be time to try a different diet.
This is completely normal and okay! You did not break any resolution, but rather are continuing to work towards your goal. Don’t give up!
If you’re wondering where to start, here are five currently popular diets that we have seen produce good results for clients:
The Ketogenic Diet
This diet is a new take on the previously popular Atkin’s diet. It focuses on eliminating carbohydrates and sugars, while promoting super high fat and moderate protein.
The goal of the keto diet is to encourage the body to stop burning carbs and sugars (as it is getting virtually none) and begin to burn stored fat instead (known as ketosis).
The benefits of this diet is that you may experience fast weight loss. But be mindful to get plenty of vegetables in because if this diet is not done correctly, the body can be depleted of vital minerals and nutrients which can lead to feeling anxious, fatigued, and just not yourself.
We recommend starting by reading up on this diet and following protocol from a registered nutritionist.
The Paleo Diet
Similar to the keto diet, the paleo diet but allows for more natural sugars and limited intake of carbohydrates. This diet is inspired by what humans ate when first roaming the earth.
Processed foods, foods that are hard to digest, dairy, and starchy vegetables are to be avoided, while lean proteins, plenty of low-carb fruits and vegetables, and overall whole foods are encouraged.
Weight loss can be significant as well with this diet, but some can miss out on important fiber and nutrients if too restricted. Make sure to get plenty of critical vitamins and minerals as well as good fiber.
Intermittent Fasting
Typically done 2-3 days per week, intermittent fasting can lead to less consumption of calories and an increase in insulin sensitivity.
This means that during fasting, the body gets a brief rest from processing food – particularly the break from sugar is beneficial, and gets back on track.
Starting out, fasting can be done in 12 hour increments 2-3 days a week. So if you finish eating at 6:00pm, try not to eat again until 6:00am. This can gradually be increased an hour at a time for up to 16 hour fasts.
The Whole 30 Diet
This diet revolves around only eating whole foods, eliminating all processed foods and beverages. It is designed to be a hypo-allergenic diet, getting rid of any food sensitivities that may be wreaking havoc on our bodies.
By eliminating all processed foods for a 30 day period, this diet may show what the body may be responding poorly to and how it feels once it rids itself of the sensitivities.
This may benefit everything from digestion to energy levels to skin vitality.
The Lectin-Free Diet
Lectin are molecules on plants that protect the plant from being eaten. Some say these lectins may be affecting our own bodies, particularly causing high inflammation (weight gain and other diseases may be possible) and that we should eliminate lectins in our diets.
On this diet, one should avoid corn, legumes, grains, and some fruits and vegetables such as squash, tomatoes, peppers, and potatoes.
This is still an on-going researched diet as some of these foods can also have very beneficial aspects to our diets.
If you are considering trying a new diet, remember that there is no one-size-fits-all option. It may take a few months to find the one you respond best to. Remember to be patient!
However, if you find yourself frustrated, come see us before you give up. At CNMA, we can run a variety of tests on such things as your hormones, sleep, and liver to give us a good idea of what diet may best suit your health and lifestyle.
If you live in Castle Rock, Castle Pines, Lone Tree, Highlands Ranch, Centennial, Parker, Larkspur, Monument, Colorado Springs, or the Greater Denver Metro area, please contact us at (303) 688-6698 or click here to schedule a complimentary 15 minute phone consultation with Dr. Graves to discuss your food and weight concerns.
Make 2019 the year you get healthy and grow younger and let us help you in your work in progress!
REFERENCES:
https://www.statista.com/chart/12386/the-most-common-new-years-resolutions-for-2018/ https://www.everydayhealth.com/diet-nutrition/the-paleo-diet.aspx#whattoeat https://www.medicalnewstoday.com/articles/319593.php
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