Want to know the top 5 diet and nutrition trends that you may want to follow in 2021? Read here to learn more because we randomly selected these nutritional regimens so you can decide which diet type will best suit you.
1: The Paleo Diet
One diet people are falling in love with is the Paleo Diet. It started to become popular in the 1970s. A Paleo diet aims to return to the primitive way of eating which means going back to an eating pattern wherein the early humans are eating less dairy, legumes, and grains. Paleo diet is fondly called the stone age diet, caveman diet, and hunter-gatherer diet.
If you want to lose or maintain a healthy weight, this is for you! A Paleo diet includes lean meats, fish, fruits, vegetables, nuts, and seeds. These are the foods that in the past are gathered through hunting and gardening. This diet can improve your health by eliminating high-fat and processed foods. Want to know more about the foods that are “approved” and “out” on this diet? Here is the list.
What to eat:
- Grass-fed meat: these are lean cuts of beef, pork and poultry. This is highly recommended in Paleo because it is leaner compared to the meat from grain-fed animals. Grass-fed meat has more omega-3 fatty acids, a healthy fat that reduces inflammation inside our body.
- Eggs: but not more than 6 pieces a week.
- Fish: including shellfish.
- Fruits: strawberries, cantaloupe, mango and figs, apple, banana, grapes, and peaches.
- Non-starchy vegetables: such as asparagus, cauliflower, broccoli, bokchoy, spinach, romaine lettuce, mushrooms, carrots, celery and cucumber among the many.
- Nuts and seeds: including almonds, cashews, walnuts and pumpkin seeds.
- Oils from fruits and nuts: these are olive oil, walnut and flaxseed oil.
What NOT to eat:
- All dairy products: including milk, cheese, yogurt and butter.
- Grains: cereals, wheat, barley, rice, rye.
- Legumes: beans, peanuts and peas.
- Starchy vegetables: potatoes including sweet potatoes.
- Sweets: artificial sweeteners and all forms of candies, as well as honey and sugar. Sugary soft drinks and fruit juices.
- Processed and cured meats: bacon, deli meats and hotdogs.
- Highly processed foods
#2: The Ketogenic Diet
A keto or ketogenic diet is a low carb, moderate protein, and higher fat diet. It is also referred to as a low carb, and low carb high-fat diet. It is a type of diet where the body produces ketones in the liver to be used as energy.
When the body produces ketones, it enters a metabolic state of Ketosis. It is especially useful for losing excess fats in your body, reducing hunger, and reversing Type 2 diabetes. This diet has now a growing number of supporters from doctors and healthcare practitioners.
What to eat:
- Seafood: fish, salmon, clams, mussels, octopus, oysters, and squid.
- Low-carb non-starchy vegetables: cabbage, cauliflower, broccoli, asparagus, avocado, eggplant, lettuce, kale, spinach, zucchini, and tomatoes.
- Cheese: cheddar cheese, parmesan cheese, brie, cottage cheese, cream cheese, feta cheese, cream cheese, string, and swiss cheese.
- Meat and poultry: this is considered a staple food in a ketogenic journey. Fresh meat and poultry contain no carbs and are rich in minerals and vitamin B.
- Eggs: One large egg contains less than 1 gram of carbs and about 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle. Eggs help you keep feeling full for hours. They’re also high in several nutrients and may help protect eye and heart health.
- Good fats and healthy oils: These are avocado oil, coconuts and unrefined coconut oil, olive oil, flax seeds, MCT oil, chia seeds, cacao nibs, full-fat greek yogurt, fatty fish, butter, cream, and cheese.
- Nuts and seeds: almonds, brazil nuts, cashews, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flax seeds, pumpkin, and sesame seeds.
- Berries: strawberry, blueberry, raspberry, blackberry.
- Shirataki noodles: they contain less than 1 gram of net carbs and 15 calories per serving. This can be used as a substitute for rice and pasta.
- Unsweetened coffee and tea: They contain caffeine which increases your metabolism and may help improve your physical performance, alertness, and mood.
What NOT to eat:
- Bread and grains: all sorts of rice (brown, black, etc), white or wheat bread, flour tortilla.
- Cereals: oats, wheat, barley, rye.
- Starchy vegetables: beans, butternut squash, chickpeas, corn, as, potatoes.
- Sweetened Yogurt
- Some Fruits: banana, apple, raisins, mango.
- Starchy vegetables: corn, tomatoes, sweet potatoes, cooked beets.
- Honey and sugar in any form: white sugar, honey, maple syrup, agave nectar.
#3: The Fasting or Intermittent Fasting Diet (IF)
Intermittent fasting is not a diet. It is an eating pattern wherein you are scheduling your meals. IF doesn’t change what you eat, it changes when you eat. This eating pattern allows you to eat during a specific time of the day only.
There are several types of intermittent fasting that you can choose depending on your capabilities, and how long you can restrict yourself from eating to avoid breaking your fast. One of the popular IF and is usually recommended for beginners is the 12:8 pattern. This is an easy mode. In this pattern, you are restricted to eat or drink (any type of flavored drinks except water, green tea, and unsweetened black coffee) for 12 hours but you are allowed to eat for 8 hours only. Eating time is also called “feasting time”.
Some of the fasting patterns are 18:6, 20:4, 23:1, and sometimes longer than 24-hour fasting.
There are proven benefits of doing intermittent fasting. Some of these are the following.
- Improved thinking and memory: IF boosts working memory and verbal memory in adult humans.
- IF can help you lose weight and belly fat.
- Reduced risks of chronic health conditions.
- Helps you live longer.
- Boosts metabolism.
#4: The Alkaline Diet
Also known as the alkaline ash diet or alkaline acid diet. This can also help you lose weight and avoid problems like arthritis and cancer. The diet centers on the unproven acid-ash hypothesis, which essentially says consuming a diet rich in fruits and vegetables and with moderate amounts of protein promotes an alkaline load and a healthier lifestyle.
What to eat:
- Unsweetened fruit juices
- Black currants
- Vegetables (especially spinach)
- Mineral soda water
- Soy food
What NOT to eat:
#5: The Blood Type Diet
This is eating a diet based on your blood type. O, A, B, help you trim down and get healthier?
If you follow a diet designed for your blood type, your body will digest food more efficiently. You’ll lose weight, have more energy, and help prevent diseases.
Type O blood: A high-protein diet heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy. D’Adamo also recommends various supplements to help with tummy troubles and other issues he says people with type O tend to have.
Type A blood: A meat-free diet based on fruits and vegetables, beans and legumes, and whole grains — ideally, organic and fresh, because D’Adamo says people with type A blood have a sensitive immune system.
Type B blood: Avoid corn, wheat, buckwheat, lentils, tomatoes, peanuts, and sesame seeds. Chicken is also problematic, D’Adamo says. He encourages eating green vegetables, eggs, certain meats, and low-fat dairy.
Type AB blood: Foods to focus on include tofu, seafood, dairy, and green vegetables. He says people with type AB blood tend to have low stomach acid. Avoid caffeine, alcohol, and smoked or cured meats.
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The Mealey App is an online meal planner app that will help you plan your meals for the entire week to keep you on track of your chosen diet.
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