According to the Australian Bureau of Statistics National Health Survey of 2017-18, two thirds (67.0%) of Australian adults are overweight or obese (12.5 million people). This is despite the fact that over the last five years the population has become more health conscious then ever. This begs the question, where are we going wrong? This article will highlight the pro’s and con’s of the most popular and current diet trends. Hopefully this will help you to weigh up what will work best for you. Your body type, blood type, goals and previous health history are all factors that need to be assessed before committing to any diet or exercise plan. It is also important to evaluate the flexibility, cost, balance and likability of each plan as these details can dictate the likelihood of your success.
Flexible Dieting (IIFYM)
Flexible dieting or If It Fits Your Macros focuses on tracking your calorie intake but more specifically your daily macronutrient intake ie. fats, protein and carbohydrates. This diet protocol suggests that any foods are safe for consumption provided it fits into your allocated macronutrient requirements (yes this includes cake). Sounds wonderful right? So let’s weigh it up
The Pro’s
Can aid in weight loss and/or muscle gain providing the correct macronutrient intake is met.
Can help to educate people who are unfamiliar with the calorie and macronutrient content of particular foods.
No foods are off limits. Again this is provided you haven’t exceeded your daily intake requirements.
Is flexible in the terms of allowing for the consumption on different foods from day to day and meal times.
The Con’s
Tracking calories and macros can be time consuming, tedious and isn’t always possible (ie. if you are eating out).
Minimal emphasis on the importance of appropriate micronutrient consumption. Micronutrients contain phytochemicals which are responsible for recovery and fighting off serious disease. They also help to regulate blood sugar and cholesterol.
Can trigger eating disorders in some individuals ie. Obsession over tracking.
Not following a clean IIFYM diet which is low in preservatives and trans fats can cause harm to overall health.
The Ketogenic Diet
Keto eating revolves around a high fat, low carbohydrate and moderate protein intake diet. This approach is said to put your body into a state of ketosis- a metabolic state where fat is burnt as the primary source for energy. This is said to optimise fat loss potential. Could this diet be right for you?
The Pro’s
Keto dieting can be an effective tool to accelerate fat loss and weight loss. Due to the lack of carbohydrates available to use for energy, the body relies on calories from fat to fuel the body. This can aid in improving insulin sensitivity.
Can benefit a sedentary lifestyle. The fact of the matter is that if you spend long days working at a desk, you simply do not need as much muscle glycogen (carbohydrates) to fuel the body.
Ketosis Down regulates Ghrelin (a hormone that triggers hunger) and enhances Leptin sensitivity(a hormone that tells your brain you’re full). This creates a good environment for hunger control, suppressed appetite and enhanced satiety.
The Con’s
Your body and brain need sugar to function. Carbohydrates breakdown into glucose in the bloodstream and are used as the bodies main fuel source. A lack of glucose can cause fatigue and a inability to focus. This can make Keto hard to stick to long term.
A Keto diet consists largely of foods which are high in saturated fats. Excessive saturated fat intake can put you at risk of high cholesterol and heart disease.
For people looking to gain muscle or improve athletic performance, a Keto eating plan could be more detrimental then beneficial due to low carbohydrate intake. Low carbohydrate intake has been associated with poorer training adaptations ie. Lower power output and endurance.
The Paleo Diet
A Paleo Diet is aimed at trying to copy the eating patterns of Palaeolithic-era humans. It is based around the consumption of high quality whole foods such as meat, nuts, fresh fruit and non starchy vegetables. Advocates of the Paleo lifestyle suggest that man’s move towards the consumption of grains and dairy has bred multiple health issues that still plague society today. So how does this diet stack up?
The Pro’s
This type of clean eating approach can help with weight loss due to the restriction of processed foods. The majority of Paleo eating plans are also low carbohydrate.
The increase in dietary whole foods will increase macronutrient intake. Macronutrients can help to ward off disease and illness, fight inflammation and aid in recovery.
The Paleo Diet is higher in protein and fats therefore you should notice an improvement in satiety.
The Con’s
The list of foods that can be consumed on Paleo plan can be seen as quite restrictive. This can make it hard for some individuals to stick to it long term.
Whilst only consuming organic whole food can be extremely beneficial, it can become expensive over time.
The Paleo concept to some degree vilifies the consumption of carbohydrates and whole grains. These foods provide us with high fibre, slow release energy and are important for digestion, brain function and physical performance.
The Mediterranean Diet
The Mediterranean diet puts emphasis on nutritious, flavoursome meals and is commonly used in countries that surround the Mediterranean Sea, hence the name. This diet typically includes a high consumption of foods such as fruits, vegetables, whole grains, beans, olives, olive oil, nuts and seeds. It also includes a moderate consumption of wine and lean meats and recommends a minimal intake of processed foods.
The Pro’s
This diet does encourage balance whilst not eliminating any one particular food group.
The Mediterranean diet has been linked to improved heart health, this is largely due to the diet being rich in monounsaturated fats.
The combination of satiating fats and fibre rich fruits and vegetables can help keep you fuller for longer aiding in weight management.
The Con’s
Following the Mediterranean diet can be expensive due to the high consumption of produce such as fish, nuts and oils.
The Mediterranean diet encourages a moderate consumption of red wine (1-2 glasses/day). This is not suitable for people with certain health conditions, those with elevated triglycerides or who have pancreatitis.
The Mediterranean diet does not generally state exact serving amounts, rather it uses terms such as ‘low to moderate’, ‘abundance’ and ‘often’. This can make it hard to figure out appropriate portions.
Is A Diet Really The Answer?
There is an amplitude of research that suggests that for a large group of the population, diets do not work over the long term. They show that most people fall back into poor habits or lose focus, bringing them back to square one. Addressing other factors beyond diet ie. motivation, emotions, sleep and stress will help you to be more successful at eating healthy and achieving your goals both now and well into the future. Keep your approach simple. If you’re looking for overall health and well-being try sticking to the recommendations of the Healthy Eating Pyramid. The pyramid is a good guide and based on the Australian Dietary Guidelines (2013). It is simple to follow and understand, encourages balance and does not eliminate food groups. It can be a great tool for helping to lose or maintain body weight and improve overall health.
There is no magic solution when it comes to eating healthy for the entirety of your life. It does require you to have a certain degree of discipline and self control. However, this does not mean that you can never indulge in the foods you love. It simply means that some foods need to be moderated more than others and that the bulk of your daily intake should be consumed via foods that will nourish your body. But who’s to say healthy food can’t be enjoyable too? If you decide a diet is the best way to kickstart a better approach for you, make sure to keep in mind that a short term fix will not give you the long term satisfaction you so desire. Seek the guidance of a qualified dietician or nutritionist and look for a diet that is balanced, full of variety and rich in foods that nourish the body.
xx Tara
Have you tried any of these diets, what were your thoughts? Let me know in the comments section below. Join our PAC and book in a time to see the gym and chat about your health and fitness goals.
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