Vitality Fitness Bunbury


Clean, Green, Healthy Living ...... With Attitude!

Demystifying Various Lifestyle Eating Plans

As you are all aware, there are literally hundreds of Lifestyle Eating Plans out there.... so how do you decide what works best for you? This page is intended to help you, as an individual, to understand all those Eating Plans you may have heard about.

Please note: Vitality Fitness Bunbury does not endorse any of these particular Lifestyle/Eating Plans, the information below has been provided for educational purposes only.

Before starting any exercise or eating plan please consult with your medical practitioner or a nutritional expert.

What places an Eating Plan into the 'Fad Diet" Category?

Typically, a fad diet shares some, or all, of the following characteristics:

  • Promises a quick fix
  • Promotes 'magic' foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Makes claims based on a single study or testimonials only.

Because they often cut out key foods, fad diets may cause the following symptoms:

  • Dehydration
  • Weakness and fatigue
  • Nausea and headaches
  • Constipation
  • Inadequate vitamin and mineral intake.

Flexitarian

Flexitarian - a combination of the words "flexible" and "vegetarian."  Following a flexitarian diet simply means eating more plant-based meals and less meat.

There are several variations on the theme of flexible eating for some being a Flexitarian means they eat balanced, vegan meals of veggies, fruits, and grains for breakfast and lunch, and only after 6 p.m. does they eat the foods they "simply couldn't give up forever." Instead of feeling deprived or restricted, they have the opportunity to eat favorite recipes that contain meat, dairy, or eggs — in moderation, of course!

For others it is even simpler, they eat a Vegan or vegetarian diet 80-90% of the time and indulge in the occasional meat or dairy when they desire it or when eating in situations where a vegan or vegetarian diet may not be as practical (such as visiting non-vegetarian family for instance).

Some Flexitarians adopt the diet for ethical reasons, others for health or weightloss, with plenty of scientific evidence to support the healthfulness of a diet made up mostly of plant foods, vegetarians live 3.6 years longer and, on average, weigh 15% less than non-vegetarians. It is estimated the average person might shed up to 30 pounds (13kg) by sticking to the flexitarian diet for 6-12 months.

LINKS:

http://theflexitarian.co.uk/

http://en.wikipedia.org/wiki/Semi-vegetarianism

https://www.facebook.com/pages/The-Flexitarian-Diet/38747777934

http://vegetarian.about.com/od/glossary/f/flexitarian.htm

Paleo

Atkins

The Atkins Lifestyle Plan is based on consuming a low carbohydrate, high protein  intake. While Atkins was developed as a weight loss diet, it has a maintenance component which places it in the lifestyle category.

LINKS:

http://lowcarbdiets.about.com/od/atkinsdiet/a/startatkinsdiet.htm

http://en.wikipedia.org/wiki/Atkins_diet

http://au.atkins.com

CRONies

 

See also: 5:2 Diet

Calorie Restrictive Optimum Nutrition- otherwise known as CRON, those that follow this lifestyle refer to themselves as CRONies.

The basic premise of CRON is the fewer calories you consume (while maintaining optimum nutritional intake), the better your health and longevity.


LINKS:


http://www.crsociety.org/

http://www.optimal.org/peter/cron.htm

http://www.scientificpsychic.com/health/crondiet.html

http://en.wikipedia.org/wiki/CRON-diet

http://www.jhu.edu/jhumag/1101web/eat.html

https://www.fightaging.org/archives/2002/11/calorie-restriction-explained.php

http://blog.livingthecrway.com/tag/calorie-restriction-diet-plan/

No Sugar Diet

A no-sugar diet isn’t as simple as cutting out all cakes and sweets. It means eliminating anything that contains processed sugar, which would include almost all processed foods in a supermarket! The average person consumes approx 40 teaspoons of sugar per day from processed food.

The problem with the 'No Sugar' lifestyle is that people become confused and think they can’t eat ANY sugar, which means they may avoid healthy foods such as fruit (it contains natural sugars called fructose) and dairy (it also contains a natural sugar called lactose). The problem with removing major food groups such as fruit and dairy is these also contain key nutrients and antioxidants that will protect them against a range of diseases.

LINKS

http://www.bodyandsoul.com.au/weight+loss/diet/the+no+sugar+diet+is+it+good+for+your,32379

http://www.theguardian.com/lifeandstyle/2014/mar/14/life-without-sugar-family-challenge-diet

http://lowcarbdiets.about.com/od/sugarbusters/a/sugarbustrlists.htm

 

Bikini Detox Diet

 

See also: Master Cleanse, Detox Diet, Lemonade Diet, Maple Syrup Diet.

According to proponents of this diet, we are exposed to toxins every day creating a build-up that can affect our neurological, immune and endocrine (hormone) systems. The most common offenders are air pollution, food additives, pesticides, alcohol, cigarette smoke and heavy metals.

Bikini Detox Dieters believe this is the ideal method for losing a few kilograms. Motivating you to take control of your diet and inspiring you to continue eating well after the program is over

There are a number of variations on this diet, many endorsed by celebrities.

LINKS

http://www.womenshealthmag.com/files/pdfs/21-day-bikini-body.pdf

http://www.dailymail.co.uk/health/article-185047/Week-seven-day-detox.html

http://www.doctoroz.com/videos/7-day-swimsuit-cleanse

http://www.womenshealthmag.com/weight-loss/30-day-meal-plan

http://www.news.com.au/lifestyle/fitness/simple-slimming-for-summer/story-fneuzle5-1226505220306

http://www.fitnessmagazine.com/weight-loss/plans/diets/the-truth-about-detox-diets/?page=2

http://www.shape.com/topics/detox-diet

5:2 Diet

 

See also: CRONies,

The 5:2 diet became popular in late 2012 following a documentary by BBC journalist Michael Mosley. It advocates intermittent fasting – for two non-consecutive days – per week and then eating a usual diet the other five days.

On the fasting days, women limit their total intake to 2100 kilojoules (500 Calories) and men to 2500 kilojoules (600 Calories), which is about 25 per cent of the recommended intake for normal weight adults. On the feasting days, you can eat whatever you want.

Proponents of intermittent fasting say it helps in weight loss, reduces the risk of cognitive decline, such as Alzheimer's disease, and promotes longevity. They also claim that research indicates it could be protective against diseases such as diabetes.

LINKS

http://www.abc.net.au/health/dietguide/stories/2013/06/24/3788372.htm

http://www.bodyandsoul.com.au/weight+loss/diets/experts+weigh+in+on+the+5+2+diet,31873

http://thefastdiet.co.uk/ 

http://www.goodtoknow.co.uk/recipes/538311/5-2-diet-meal-plans-what-to-eat-for-500-calorie-fast-days

http://www.bodyandsoul.com.au/weight+loss/diets/intermittent+fasting+new+weight+loss+winr,21852

Nordic Diet

The Nordic diet involves eating mostly whole grains, fruit (with a large focus on berries), vegetables (particularly potatoes, cabbage and root veg), canola oil, and oily fish three times a week, with an emphasis on nutrient-dense foods that have been grown in the wild and on seasonal, organic produce.

LINKS

http://fvm.dk/fileadmin/user_upload/FVM.dk/Dokumenter/Ministeriet/EU_og_Internationalt/EU-samarbejdet/Formandskab/1903_Faktaark_FVM_Formandssk_New_Nordic_Diet_v3_4korr.pdf

http://www.bodyandsoul.com.au/weight+loss/diets/what+you+need+to+know+about+the+nordic+diet,32129

http://healthyeatingharbor.com/how-eat-the-new-nordic-viking-diet

https://www.coursera.org/course/newnordicdiet

http://scandinavianfood.about.com/od/introduction/u/Nordiclites.htm

Biggest Loser Diet

Based on the eating plans given to the show's contestants.

The plan encourages you to eat small, frequent meals. Most of your food is lean protein, low-fat dairy or soy, fruits, vegetables, whole grains, beans, and nuts. 

It’s based on The Biggest Loser's 4-3-2-1 Pyramid: four servings of fruits and vegetables, three servings of lean protein, two servings of whole grains, and 200 calories of “extras.”

Most foods are low in calories but high in fiber, to help you feel fuller longer. By eating five to six small meals and snacks, you’ll keep your blood sugar and hunger in check.

The diet recommends drinking 6-8 glasses of water a day and avoiding caffeine.

LINKS

http://modernhealthmonk.com/the-biggest-loser-diet-plan-or-biggest-idiot/

http://www.webmd.com/diet/biggest-loser-diet

https://www.biggestloserclub.com.au/

http://www.biggestloser.com/nutrition/healthy-foods

http://www.prevention.com/sites/default/files/Biggest-Loser-1-Week-Diet-Plan.pdf

Happiness Diet

According to followers of this lifestyle plan, the food you eat can have a big impact on your mood, it's all about dosing up on the foods that boost your body’s production of serotonin, or the happy hormone.

"When ingested, tryptophan is converted by the body into serotonin which works with two other hormones, noradrenalin and dopamine, to lift mood, promote relaxation and help deal with stress."


LINKS

http://drewramseymd.com/index.php/books/the-happiness-diet

http://www.thehappinessdiet.com.au/ 

http://www.bodyandsoul.com.au/weight+loss/diets/the+happiness+diet,18567

Destress Diet

See also: Somana Diet

Proponents of this plan follow the principle that too much stress over too long a period not only depletes your body of nutrients, leaving it exhausted, it also alters your body's biochemistry, making it more likely to crave and overeat junk food and store weight.

This plan is a 2 stage 6 week plan to remove foods and situations that cause stress and encourage consumption of foods that relax, destress and encourage healing. 

LINKS

http://www.more.com/destress-diet-plan

http://www.lifestyle.com.au/health/destress-healthy-meal-plan.aspx

http://www.sonomadiet.com/how-to-de-stress-and-lose-weight.aspx

http://www.bodyandsoul.com.au/weight+loss/diets/de+stress+diet,19411

Alkaline Diet

The philosophy behind the alkaline diet is that western diets are too acidic, causing acidic waste to build up in the body and wreak havoc on our organs, which in turn leads to chronic disease. Proponents advocate that by eating 70 per cent alkaline foods and 30 per cent acidic foods, you'll create a pH balance in your body that is optimal for health and will reduce the risk of chronic disease.

It is impossible to argue with the positive messages of this diet around the need to eat more fresh vegetables and avoid many highly processed foods. However, there is little evidence to support benefits of an alkaline diet on things such as cardiovascular health, memory and cognition.

As this diet severely limits many important foods, such as meat, poultry and dairy products and restricts certain grains and some fruits, it runs the risk of also reducing some vital nutrients. To this end, it is not a balanced diet.

LINKS

http://www.rense.com/1.mpicons/acidalka.htm 

http://altmedicine.about.com/od/popularhealthdiets/a/alkalinediet.htm

http://www.abc.net.au/health/dietguide/stories/2013/07/15/3788862.htm

http://www.acidalkalinediet.net/

http://www.webmd.com/diet/alkaline-diets

http://www.unleashthepowerwithin.com.au/images/alkalinefoodchart.pdf

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