hotsparkmama

Support for health & wellness

Fad, diet or lifestyle change

on November 14, 2013

In light of all I’ve seen lately about WHAT/HOW to eat let’s discuss the different FADS/DIETS that come & go, and then you can make your own decisions on which one makes more sense & works best for you.  I KNOW there are people in every “diet” that are having results, but are they lasting results?  Is it a “fad diet” or a lifestyle change that can go forever…

fad

Let’s start w/ what most people (every day Americans) follow, the SAD (Standard American Diet).  The typical American diet is about 50% carbohydrate, 15% protein, and 35% fat, which is over the dietary guidelines for the amount of fat (below 30%), below the guidelines for carbohydrate (above 55%), and at the upper end of the guidelines for the amount of protein (below 15%) recommended in the diet.  SAD is high in saturated fat, but it is estimated that for every 1% of saturated fat energy that is replaced with polyunsaturated fat there would be more than a 2-3% reduction in coronary heart disease incidence. And even for polyunsaturated fat, the high levels of omega-6 fatty acids compared to omega-3 fatty acids in the Western diet is believe to contribute to autoimmune and inflammatory diseases as well as cancer and cardiovascular disease.  Keep in mind since the SAD was implemented, obesity rates have increased for all population groups in the United States over the last several decades, a contributing factor to approximately 100,000–400,000 deaths in the United States per yearand has increased health care use and expenditures.

“Vegetarian” diets exclude meat, poultry and/or fish.  “Without adequate protein, our bodies start to age faster.  Muscles, organs, bones, cartilage, skin and the antibodies that guard us from disease are all made of protein.  W/o sufficient protein, none of these can repair themselves and they decline into celluar breakdown.”  Animal protein is the only reliable source that contains all the essential amino acids.  Eating protein, especially animal protein can boost metabolism as much as 25%.  Concentrated servings of just grains and legumes will wreak havoc w/ insulin levels.  (In order to get enough protein as one small piece of chicken breast, you would need SEVEN cups of brown rice or TWO cups of beans AT EACH MEAL!  That would equal a belly full of bloat!)

There’s the Paleo aka “Caveman” diet, which is sticking to foods only found in nature (wild plants & animals). “Paleo teaches that grains are a modern food & our bodies are not equipped to process.  We shouldn’t eat legumes (beans/lentils).  Dairy products are cultured food, not in original state, so they’re out.”  But fatty meats are ok? Hmmm…  On the surface Paleo looks great due to the fact that it promotes itself as a whole foods diet but leaving no room for beans or dairy just leaves a bad taste in my mouth.  Granted, this is just my opinion and we know what they say about those haha

The “Zone” diet does not recommend that you reduce current calorie intake but just eat different ones.  Recommendations are complicated and exact MEASURING!  I for one do not plan to measure everything I eat!  This includes a “small” amount of protein at every meal & every snack but “favorable” carbohydrates twice the size of protein.  This diet devotes little time to dairy products but high-fat ice cream is OK, because it won’t raise your blood sugar precipitously, but it’s not OK for other reasons HaHa~  The Zone diet keeps saturated fats to a minimum but includes olive, canola, macadamia nuts, and avocados. Certain unfavorable carbohydrates are restricted because they release glucose quickly: grains, breads, pasta, rice, and other similar starches — a deviation from conventional definitions of a “good” diet (SAD). Overall, the diet is higher in protein and fat than traditional diets, which would have us eat nearly three-quarters of all calories as carbohydrates!

The “Atkins” diet is HIGH protein, little to NO carbs.  (Don’t we NEED some carbohydrates in our body? YES! We learned about those a week ago). This low-carb diet would lead to too few carbohydrates, too much saturated fat, too little fiber, and a number of maladies including an increased risk of heart disease   Atkins may initially cause fast weight loss, it can shed pounds quickly but that’s due to the prolonged state of ketosis (remember reading this from one of my classes?).  We DON’T WANT our bodies pushed to this extreme state!

**LOW-CARB DIETS:  While these diets prohibit foods rich in simple carbohydrates such as white bread, white potatoes and white rice, it does not require dieters to forgo carbohydrates entirely or even measure their intake. Instead, it focuses on the “glycemic impact” (short term change in blood glucose) of foods. Many vegetables are permitted. Complex, fiber-rich carbohydrate sources such as brown rice and 100% whole grain bread are permitted.

The “South Beach” diet is low-fat.  “Patients” had trouble sticking to this plan.  Reason being, people on low-fat diets were eating no less food than they had been before they started the diet. They simply had compensated for the fat by consuming additional sugar and simple carbohydrates (which are rapidly reduced to sugar by the digestion process). This led to cycles of hunger. As a result of this hunger, patients were consuming excess calories and gaining weight, ironically defeating their attempt to reduce the risk of heart disease. When sugar enters the bloodstream, the pancreas secretes insulin which triggers cells to absorb the sugar. Many years of introducing quick bursts of sugar would eventually result in cells becoming resistant to insulin. This resistance would leave sugar in the bloodstream longer which would then cause the pancreas to release even more insulin. This excess insulin would eventually drive blood sugar below normal levels. It was discovered that, in addition to potentially causing diabetes, this effect would also produce cycles of hunger. Excess sugar consumption led to excess insulin which led to low blood sugar which led to hunger pangs which led to the consumption of more sugar. Talk about a vicious cycle!

“Weight Watchers” program is to use a science-driven approach to help participants lose weight by forming helpful habits, eating smarter, getting more exercise and providing support.  WOW, sounds like the perfect plan doesn’t it!  Well, let’s see…the primary plan has no directly comparable requirements and no food is off limits. Participants lose weight by creating a calorie deficit; the PointsPlus system provides a framework for creating that deficit.  These include eating lean protein and whole grains, meeting target servings of fruits and vegetables and dairy or soy products, taking a multivitamin, exercising, eating healthy oils, drinking adequate liquids, and limiting sugar and alcohol. It encourages members to remain satisfied while dieting by focusing on eating foods identified as Filling Foods, which include fruits, vegetables, whole grains, dairy and soy products, and lean proteins, but this is not required. The effect of this is that the member is not prevented from eating any specific type of food, but he or she must consume foods only with his or her allotment of points. The member also has the choice to exercise — which will entitle him or her to consume more food — or to eat food of lower Points value if he or she prefers not to exercise.  It ALL sounds like a bunch of COUNTING to me!  I do NOT want to be counting numbers all day!

“HCG” diet.  Did you realize that HCG is a pregnancy hormone?  This can be ingested OR injected daily in cycles of 3-5 weeks…uh NO THANK YOU!  And here’s the real kicker, that person is to consume a mere 500 calories/day during the cycle. This diet includes very little carbs and very low fat!  Wait, 500 CALORIES?  Bahaha…talk about a “starvation diet”, your body will eat itself in order to survive, so yea you can lose major weight.  But once this dieter starts eating normal again that weight is more likely than not going to come right back!

“Trim Healthy Mama” aka THM is a low-glycemic, no sugar, balancing act of sorts based on biblical principles for eating.  You get to have your healthy fats AND carbs but by separating the two you give your body a chance to burn that fuel.  Basic rule of thumb for this plan is NEVER include large amounts of both fats and carbs in the same meal unless you are trying to gain or maintain weight.  In other words don’t tandem fuel!  Splitting Fat/S meals and Carb/E meals ensure that glucose and fats, the two primary sources of fuel for you body, both get their time in the spotlight w/o having to play tandem to each other, which inhibits weight loss.

IF we don’t learn how to eat for life, no matter what kind of “diet” you’re on, no matter how much weight you lose during it, you WILL put it back on.  I’m no longer looking to lose weigh however I plan to MAINTAIN my loss and BE HEALTHY!

Can I just say that EVERYBODY is different!  You have to learn to listen/pay attention to your body!  Personally, I’ve chosen to make a lifestyle change rather than “go on a diet”.  I TRY to avoid SUGAR!  I choose to remove all processed food items (this first came about b/c I felt it beneficial for controlling my son’s TIC disorder) and make everything.  I “follow” along as closely as possible to the higher protein, lower carb theory (because THIS IS WHAT HAS WORKED FOR ME!).  I believe in having fruit everyday, but those higher in sugar-content should be in moderation.  I DO allow healthy fats into my diet (we’ve seen how these fats are NEEDED).  I drink a lot of water (I don’t have to tell you again how important hydration is or ALL the powerful benefits that come along w/ this habit)!  Do I still eat sweets?  I DO eat “sweetened desserts” and at times YES, I allow bits of sugar into my diet (but there again, having studied the effects of sugar on our bodies I try to shy away from these products).  I’ve learned to read labels, which has definitely helped me make better food choices!  I still let my children eat cereal (but not often as I’d rather cook them a hot breakfast to start the day), but I’m “pickier” about the choices.  I do not believe in deprivation!  I KNOW deprivation for long periods of time will cause a lapse in judgment!  I eat something every 2.5-3 hours to keep my metabolism going and I continue w/ my AdvoCare supplements.  Even though I’m making wiser choices and going w/ whole/healthy foods I know there are still gaps in my nutrition which AdvoCare helps me to fill!

I will no longer be “bound” by food!  I ain’t gonna lie, I may not be as “strict” on my/family eating habits as some think I should be while trying to help you w/ nutrition but I believe that we should enjoy what we eat and be “able “ to splurge/cheat w/o the frustrations of guilt!  If you have a “bad” meal don’t allow it to give you permission to continue w/ a full day of bad choices.  If you do cave into an entire day of those choices, don’t beat yourself up, if God gives you another day, it’s a new day; you get a mulligan 🙂 MAKE THE BEST OF IT~

**I am an Independent Distributor of AdvoCare nutritional supplements and when purchasing through my website www.chellespark.com I will receive a commission.  I’d love to talk to you about how you can save 20-40% off retail prices 🙂   **I am an Independent Distributor of Essential Oils and when purchasing I will receive a commission.  I’d love to be your guide through the journey of essential oils, let me tell you how to save 25% on all your essential oil purchases ❤

The information on this site is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Clearly Essential

Essential oil usage and business ideas

What the Fork Food Blog

Serving up gluten-free recipes with a side of sass

Chocolate Covered Katie

The Healthy Dessert Blog

Fork and Beans

Where food allergies and creativity come together

Unexpected Monkeys

A window into my life with Tourette's

Gwen's Nest

Support for health & wellness

Detoxinista

Healthy Comfort Food Recipes

Sugar-Free Mom

Just another WordPress.com site

Support for health & wellness

%d bloggers like this: