February Monthly Newsletter – Special Series
Find out the facts behind popular diets in our four-part series
| Morsel of the Month With so many fad diets out there, it can be tricky to know which one is best for long-term weight loss. The truth is that restrictive, fad diets are never the answer. While intense diets and low-calorie meal plans may seem attractive since they promise to shed pounds quickly, they are not sustainable. Making small behavioral changes over time will better help you achieve your goal. Here at Athens Nutrition, we shy away from trending diets, using a lifestyle nutrition approach with our clients. However, we still believe it is important to know the basics of popular diets so we are going to share this information with you over four newsletters. We will be discussing keto, paleo, intermittent fasting, plant-based and intuitive eating with links to our blog for more in-depth reviews. Keto This diet emphasizes weight loss through ketosis, or using stored fat for fuel. By filling up on fats and cutting carbohydrate intake, the body relies primarily on fat instead of glucose for energy. The keto diet’s severe carbohydrate restriction (~20 net carbs or less per day) differentiates this diet from other low-carbohydrate diets. Our Opinion: The keto diet has been well researched with regard to children with epilepsy; however, we do not have long-term research on other uses of this diet. Many followers of keto consume large amounts of saturated fats from animal products and low levels of fiber, which could have negative long term effects on cardiovascular health, digestion and cancer risk. Paleo This diet eliminates refined sugar, dairy, legumes, and grains. Instead, consumption of meat, fish, poultry, fruit and veggies is encouraged. By avoiding highly processed carbohydrates you may be able to lose weight and lower your risk of certain diseases (e.g. Type 2 diabetes and heart disease). U.S. News and World Report experts poorly rank the paleo diet because they consider it too restrictive to be sustainable or healthy. Our Opinion: The American Journal of Clinical Nutrition links diets that include whole grains (forbidden on the paleo diet) to improvements in heart health. Research has also shown the benefit of including legumes (beans and lentils) in a healthful eating plan. The paleo diet eliminates entire food groups, which may put you at risk of nutrient deficiencies. Athens Nutrition agrees with reducing your intake of highly processed foods and refined grains, while promoting the consumption of a varied diet. For more information about the keto and paleo diets and our opinion of them, check out our blog post. Look for Part Two of our series in two weeks when we discuss intermittent fasting. Recipe Highlight If you’re looking to put together a nutritious, delicious meal that pleases the whole family, ditch the plate and grab a bowl. Check out our bowl-building techniques in our new free Super Bowl handout. Athens Announcements Athens Nutrition now offers weight loss coaching and telehealth appointments to take your nutrition goals to the next level. Contact us for more information or to make a one-on-one appointment with a Registered Dietitian at one of our three convenient locations. |
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