It can be confusing to navigate diet trends and fads. Bandar Togel Online People need to understand that there is no universal diet that suits everyone. Factors such as health history, medications, current eating habits, physical activity levels, and goals must be considered.
New diet trends can make it easy to forget the simplicity of a healthy balanced diet. The allure of the next big thing can be tempting, but sticking to the primary recommendations of the Australian Dietary Guidelines is always a reliable option.
5 Diet Trends to Review
5 Diet Trends to Review
- 5:2 Diet
- Intermittent Fasting
- Paleo diet
- Ketogenic Diet
- The Mediterranean diet.
- 5:2 Diet
- Intermittent Fasting
- Paleo diet
- Ketogenic Diet
- The Mediterranean diet.
Diet Trend 1: 5:2 Diet
Diet Trend 1: 5:2 Diet
Many people adopt the 5:2 Diet, a variation of intermittent Fasting, to accelerate weight loss. The eating pattern within a week is five days of regular food consumption and two non-consecutive days of lower calorie consumption, where a total of 500-600 calories is consumed.
The 5:2 diet claims to help speed weight loss in some people and has potential benefits for people with Type 2 Diabetes. The evidence shows that this intermittent energy restriction can help as a weight-loss strategy.
Intermittent Fasting (18:6)
Intermittent Fasting (18:6)
Another variation of intermittent Fasting (IF) is the 18:6 Diet. This diet trend has been adopted to induce weight/fat loss and improve health. The eating pattern can be anywhere from 6 to 8 hours of everyday/regular food consumption and 16 to 18 hours of full-calorie restriction.
People adopting this Diet may choose to start with a shorter fasting window of 10-12 hours and reduce it to as low as 6 hours. During the fasting period, water is only allowed, though some people allow tea or black coffee within the rules.
When IF vs continuous energy restriction was investigated, it found no differences in fat loss and a calorie deficit in IF were still required.
Paleo Diet
Paleo Diet
The paleo diet is based on what is said to have been the human Diet back in paleolithic times (2.5 million to 10,000 years ago). The Diet excludes all foods that were introduced from modern farming practices. The Diet consists of the following:
- Eating only whole, unprocessed foods, such as Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
- Eating only whole, unprocessed foods, such as Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils.
- Avoidance of any processed foods, such as grains, potatoes, dairy and legumes.
- Avoidance of any processed foods, such as grains, potatoes, dairy and legumes.
Emulating our hunter-gatherer ancestors’ Diet is the objective of the Paleo Diet, whose digestive systems were designed for only whole, unprocessed foods that resemble what they look like in nature.
The paleo diet limits processed and refined foods but exclude food groups, making it a fad diet.
Ketogenic Diet
Ketogenic Diet
The ketogenic diet limits carbohydrates significantly and promotes the body’s use of fat for energy but is also high in fat. Dietary fat intake can be as high as 70-80% of total daily energy, with carbohydrates at 5% of total energy. The primary goal is to avoid carbohydrate-rich foods such as bread, cereals, rice, pasta, fruit, and potatoes.
Ketogenic diets were originally developed to treat epilepsy, and there is now some evidence to support their use clinically in treating Type 2 Diabetes and obesity. Limiting carbohydrates puts the body in a ketosis state, which means the body will burn fat for fuel instead of relying on glucose. Controversy exists around this diet trend, as it promotes a very high fat intake which goes against the Australian Dietary Guideline’s recommendations. The drawbacks of a ketogenic diet are lower dietary fibre intake and reduced energy levels, with weak evidence to support any performance benefits.
Clinical advice should be sought if a ketogenic diet is considered to follow.
The Mediterranean Diet
The Mediterranean Diet
The traditional Mediterranean Diet is a healthy and balanced eating pattern based on the conventional diets (pre-1950s) of the people living near the Mediterranean Sea, with countries including Greece, Italy and Spain. This Diet is abundant in whole foods, plants and minimally processed foods. More specific recommendations include:
- Whole grains and legumes in high quantities
- A wide variety of colourful, fresh vegetables and fresh fruit daily
- Cold-pressed extra-virgin olive oil is the primary source of dietary fat
- Small amounts of nuts and seeds
- Moderate consumption (at least three serves per week) of fish, including oily fish, at least once per week
- Poultry in moderate amounts 1-2 times per week
- Dairy products in low amounts
- Red meat once per week (or every two weeks)
- Low consumption of sweets, preferably based on nuts, honey and fruits, and less than three times per week
- Whole grains and legumes in high quantities
- A wide variety of colourful, fresh vegetables and fresh fruit daily
- Cold-pressed extra-virgin olive oil is the primary source of dietary fat
- Small amounts of nuts and seeds
- Moderate consumption (at least three serves per week) of fish, including oily fish, at least once per week
- Poultry in moderate amounts 1-2 times per week
- Dairy products in low amounts
- Red meat once per week (or every two weeks)
- Low consumption of sweets, preferably based on nuts, honey and fruits, and less than three times per week
A large body of evidence exists due to the extensive research conducted over the last two decades on the traditional Mediterranean diet. The Diet is strongly associated with a reduced risk of chronic diseases and provides multiple health benefits. Benefits, including a reduced risk of cardiovascular disease, atherosclerosis, metabolic syndrome, obesity, Type 2 Diabetes, and even increased longevity, make it a diet to follow.
There is not a ‘one size fits all’ Diet.
There is not a ‘one size fits all’ Diet.
Diet trends and fads can often become confusing for people to navigate. Health history, medications, current eating habits, physical activity levels, and goals are all factors to consider.
The simplicity of a healthy balanced diet can become blurred under the flashing lights of the next big diet trend or fad, especially when an individual is striving to achieve a health goal.
