Ketogenic diet, 5: 2 fasting in the worst diet of the year

Keto refers to eating fat to limit carbohydrates, and fasting involves reducing calories for a period of time.

Science has shown that dieting contributes to weight gain, and in the long run, starting the New Year with a different diet not only causes the weight recovery you experience, but also the serious psychological consequences of the diet. It will get worse.

Five worst meals in 2021.

optaverunt

The Optavia diet, owned by meal replacement company Medifast, prescribes packaged products such as shakes, bars and soups to help you achieve a significant calorie deficit by eating about 800 calories per day () The Australian dietary guidelines specify about 2,000 calories). / Day) And the resulting short-term weight loss.

There is no doubt that a restricted diet plan will result in short-term weight loss and other short-term health improvements.

But in the end your body will fight weight loss by shutting down-you will regain the weight you lost as your metabolism slows down and your appetite increases.

Takeaway message – Meal replacement is a short-term solution to the problem, but it doesn’t help in the long run and can make it even more difficult to lose weight in the future.

Ketogenic diet

This high-fat, low-carb diet (and modified ketogenic diet) is designed to put your body in a condition called ketosis, which relies on fat instead of carbohydrates for energy.

An increase in blood ketone bodies, which is an alternative fuel source when blood sugar stores are depleted, is said to suppress appetite, eat less, and lose weight.

Sounds good, but research shows that this doesn’t work.

Limited carbohydrate tolerances correspond to just one fruit per day, well below the recommended dietary intake. That is, not only does it not work, it is also difficult to maintain. There are also serious long-term health consequences of following such a high-fat, low-carb diet.

There is no evidence of keto in particular, but we find that giving up carbohydrates in fruits and whole grains is the opposite of what we should do to prevent lifestyle-related diseases such as cancer, type 2 diabetes and heart disease. I know

Takeaway message – Kim Kardashian and Gwyneth Paltrow are certainly contributing factors to the popularity of the ketogenic diet, but they should certainly be avoided in 2021.

Fast diet

Also known as a 5: 2 diet. This includes a regular five-day weekly diet and a 75% reduction in calories two days a week.

That’s just 600 calories for men and 500 calories for women on two fast days. This is the same number of calories as two donuts.

Lack of nutritional guidance on what to eat during the five non-fasting days and what constitutes a healthy eating pattern poses many warning signs.

Takeaway message – Strictly speaking, it’s another way to reduce calories in your diet, but science hasn’t proven to be better than reducing calorie intake with traditional diets. You will be returned to where you started.

Paleo diet

Proponents of the Paleolithic diet say they should eat a diet based on the foods available in the Paleolithic over 10,000 years ago.

The entire food group, such as dairy products and grains, needs to be cut out, making it an unrealistic diet to maintain, as well as being dangerous and unhealthy due to the lack of major nutrients. Similar to a low-carbohydrate diet, weight loss is short-term and rapid due to reduced body water. However, no studies have shown that it can result in sustainable weight loss.

Takeaway message – This is not a nutritionally balanced diet, and those who insist on moving away from grains are simply wrong. History proves that we ate bread and grains over 10,000 years ago.

AIP diet

This diet plan, also known as the autoimmune protocol diet, targets people with autoimmune diseases such as rheumatoid arthritis, psoriasis, and inflammatory bowel disease by eliminating foods that cause inflammation and irritate the intestines. is. Foods should be eliminated for a month and reintroduced one at a time to identify problematic foods.

The main focus is on including offal meat such as liver, grass-fed meat, bone meat and seafood, avoiding vegetables such as tomatoes and potatoes, eggs, legumes, nuts and seeds. Many of its supporters are old-fashioned enthusiasts.

Not only are they limited and difficult to maintain, but they are also difficult to ensure that all nutritional requirements are met, as many staple foods and the entire food group need to be eliminated.

Takeaway message – If you are suffering from an autoimmune disease, consult a certified medical professional such as a dietitian.

Dr. Nick Fuller is a leading obesity expert at the University of Sydney and Royal Prince Alfred Hospital and the founder of Interval Weight Loss.

“Interval weight loss for life” is a scientifically proven way to redefine the weight your body wants to be. For more information, see. Interval weight loss.