Intermittent Fasting is not considered a diet, but a pattern of eating, where you eat your meals within a specific time period and then fast the rest of the time of that day(for example, eating for 8 hours a day and fasting the other 16). Another version that is not as popular but still considered intermittent fasting is eating your normal calorie intake for 5 days and then for the other 2 limiting your calorie intake to around 600 calories (depending on how many calories you consume on a normal day). This style of eating does not change what you eat it just changes when you eat. Some people say it is the best and most simple way to keep good weight on and lose the bad weight. Here is an example of an eating schedule for someone following this eating style.

                                           * 16 hour fast followed by an 8 hour eating period

So what are the benefits of intermittent fasting?

• A good way to get lean without going on a diet or cutting down calorie intake
• Keeps muscle mass on (unlike some diets where you lose both muscle and fat)
• Helps you lose fat
• Easier than some diets since you don necessarily cut out foods

What are the disadvantages?

• Can be not very sustainable (hard for some people to be restricted to an eating period due to their schedule)
• You don’t know how your body will respond – for some it can lead to more health issues (people with type 2 diabetes etc.)
• Could lead to binge eating during the time you are allowed to eat
• Can have a negative effect on your sleep

There is a lot of evidence showing that intermittent fasting can be a healthy lifestyle and that it is effective in weight loss, however, some nutritionists suggest that the best approach is to find an eating schedule that works for them and is sustainable. This eating style is not recommended for those suffering from advanced diabetes, people who have a history with eating disorders, and those who are pregnant or breastfeeding. It is important to talk to your doctor before fasting as it can affect your health if you suffer from certain health issues.

All in all, I believe that intermittent fasting is one of the healthier ways to lose weight and to live a healthy lifestyle. I like how it is referred to as a pattern of eating instead of a diet because it makes it seem less intimidating. Of all the diets I have researched, this one is definitely one of the ones that I would consider if I were to change my eating pattern. That being said I personally would not want to be restricted to a certain time period where I can eat and I think it would be hard to maintain with my school schedule.

Thanks for reading! Stay tuned for next weeks blog post 🙂

References:

https://jamesclear.com/the-beginners-guide-to-intermittent-fasting

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

The Ketogenic (Keto) Diet is a diet that consists of foods that are low-carb and high fat. It involves reducing your carbohydrate intake quite significantly and replaces it with fat. Since you are reducing your carbohydrate intake it puts your body in a metabolic state, which is called ketosis. Ketosis makes your body become very efficient in its ability to burn fat for energy. A lot of research shows that this is a good diet to lose weight, because the high fat intake really fills you up, which reduces your calorie intake and in result can help you to lose weight. However, since it is still a newer diet there is still more research that needs to be done. Some people believe it is a good diet to go on for many health benefits, and others believe it is not.

So what are some of the benefits of a Keto Diet?

• Can help for weight loss
• Can reduce the risk of type 2 diabetes
• May help clear skin

What are some of the disadvantages?

• Reducing carb intake reduces your intake of essential vitamins and minerals like iron, calcium, and fiber etc.
• “Keto Flu” which can include symptoms such as low energy levels, increased hunger, sleep problems, nausea and more

Here is a sample meal plan if you were on a Keto Diet:

• Breakfast: Bacon, eggs, and tomatoes
• Lunch: Chicken salad with olive oil and feta cheese
• Dinner: Salmon with asparagus cooked in butter
• Breakfast: Fried eggs with bacon and mushroom
• Lunch: Burger with salsa, cheese, and guacamole
• Dinner: Steak and eggs with a side salad

Nutritionists and studies show that the Keto Diet can be beneficial and cause weight loss when used short-term. Most do not recommend to do it long term as carbohydrates are essential for us for energy and certain important vitamins and minerals. There is also not much information about its long-term effects yet. Like most diets, it also depends on your body type and lifestyle for if this diet would work for you. The diet that nutritionists seem to recommend the most for a healthy lifestyle is one that is balanced, unprocessed, rich in colorful fruits and vegetables, fish, whole grains, lean meats, nuts, seeds, olive oil and lots of water.

Thanks for reading and stay tuned for next weeks post about intermittent fasting 🙂

References:

https://www.healthline.com/nutrition/ketogenic-diet-101#other-benefits

https://www.netdoctor.co.uk/healthy-eating/a27024/the-ketogenic-high-fat-diet-is-it-safe-and-does-it-work/

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

A juice cleanse is a diet in which you only consume juices made from vegetables and fruits in an attempt at weight loss and to detoxify your body. This diet is restrictive in food groups and calorie intake. Juice cleanses usually range from 3-10 days. There is people who think they are great for you but others who are sceptical of their benefits.

So what are some of the benefits of going on a juice cleanse?

• Gives your digestive system a rest – helps reset your gut
• Boosts your energy – the nutrients in their natural state that juice cleanses provides creates a lasting clean energy
• Weight loss

However, most of these benefits are for a short 3-day juice cleanse that is followed by a plant-based diet afterward. There is also not a lot of scientific proof to support these benefits – there is little evidence that it does any good for your body.

So what are the negative effects of going on a juice cleanse?

• The weight loss makes you lose water retention – usually is a temporary weight loss and is rarely long-lasting
• Can lead to dehydration and an imbalance of electrolytes
• Insufficient number of calories can lead to symptoms of low blood sugar – fainting, and weakness
• Does not offer long-term solutions for weight-loss or wellness
• Reduces kidney function
• Does not rid your body of toxins
• Your body misses out on certain nutrients and vitamins such as carbohydrates, fiber, and protein
• Low-calorie intake – makes you feel hungry, weak, and irritable
• Since you’re not eating a well-rounded diet you may experience headaches, lightheadedness, dizziness, fatigue

Most nutritionists would suggest a balanced, healthful diet instead of a juice cleanse. There is more evidence to suggest that a juice cleanse can have a negative impact on one’s body than do any good for you. Juices containing fruits and vegetables are good for you, but you may want to balance these juices with other healthy nutrients including proteins, carbs, and fats in order for your body to function properly.

Thanks for reading and stay tuned for next week post about going Vegan!

References:

https://www.thejuicetruck.ca/blogs/news/the-science-behind-the-benefits-of-doing-a-juice-cleanse

https://www.medicalnewstoday.com/articles/323136.php

https://www.food.ee/blog/the-good-and-bad-news-about-juice-cleanses/

Gluten is another substance that is controversial about whether it is good or bad for you. So what is gluten exactly? Gluten is a natural protein found in some grains such as wheat and barley. It holds food together and creates a stretchy like quality to food. There is a lot of negative attention towards gluten right now and many people have doubts about gluten intake for a healthy diet. I did some research to see if this is just a current fad or if there is truth to the negative talk about gluten.

To start, gluten does have a very negative effect on some people who suffer from celiac disease. Celiac disease is a condition in which when eaten will trigger an immune response which is not normal and causes a range of symptoms. Some people do not have celiac disease but have a gluten sensitivity and their bodies react negatively to gluten intake. So for those who suffer from either of these then yes gluten is not good for your diet!

What about people who are not celiac or do not have a sensitivity? Below is a list of the disadvantages of gluten.

• May result in inflammation which can cause fatigue and bloating
• Can lead to headaches
• If over eaten can lead to weight gain

As you can see there are not too many negative effects of eating gluten on your body, unless you are celiac or have a sensitivity than it is important to cut out gluten.

Benefits of eating gluten:

• Lowers rates of heart disease and strokes
• Less risk of developing type 2 diabetes
• A lack of gluten is associated with gastrointestinal diseases
• A lack of gluten could lead to certain nutrient deficiencies, such as fiber, iron, and calcium (all important nutrients for your body)
• Gives your body many important nutrients

Having gluten in your diet has many benefits and cutting it out may actually lead to more disadvantages than eating it will. Many people cut out gluten to lose weight, however, there is no evidence to show that a gluten-free diet is effective for weight loss or any other general health benefits. Currently, almost a third of Americans are avoiding their gluten intake and are buying gluten-free products, but this may actually be worse for one’s health. If eaten in moderation and in a smart way gluten is beneficial for one’s overall health. I think this shows how important it is to do your research before cutting something out of your diet.

Stay tuned for next weeks post about juice cleanses 🙂

References:

Gluten: A Benefit or Harm to the Body?

Diet Review: Gluten-Free for Weight Loss