So you’re ready to dial in your nutrition and start losing body fat, gaining muscle, feel better, look better, be stronger, and overcome an illness…. Whatever your goal may be there are so many different “diets” out there it is hard to decide which one is best. The following are some of the more common diets out there and according to the US News and World Report the best to lose weight is Weight Watchers while the Keto Diet and Whole 30 were towards the bottom. Here’s a quick breakdown on these 3 and a few more.
- Weight Watchers-encourages you to eat more fruits, veggies, and lean protein on a point system. Healthy foods don’t use as many points as foods high in refined sugar, fried foods, etc. do. This diet also encourages a lower sugar and lower unhealthy fat intake. Most find it simple to follow.
- Keto-This diet suggests you eat higher amounts of fat and lower carbs. Ideally the fats come from healthier choices (nuts, nut butters, avocados, coconut oil, olive oil, etc.) The idea is that many overeat carbs and carbs (beads, pasta, rice, oats, fruit, etc.) will raise insulin levels and thus cause the body to store more fat. This diet can help reduce insulin, reduce overall calories, and increase fat burning along with lowering one’s risk of several types of cancer. However, it is difficult for most to follow 100% and it takes anywhere from 2-3 weeks to get the body into ketosis.
- Whole 30- This promotes the elimination of a number of foods including: refined sugars, alcohol, wheat, dairy, gluten, soy, etc. It’s good because it forces you to read labels and be aware of what you’re eating along with cutting out refined and processed foods. The downfall, there may be some foods you eliminate that YOU don’t need to. Not everyone needs to cut out dairy, wheat, etc. Additionally, this can be difficult to maintain long term with so many restrictions.
- Paleo- This diet encourages whole foods such as seeds, nuts, fruits, veggies, wild game and eggs. It’s high in protein and healthy fats. You are eliminating a lot of junk food, which is a great benefit. However, food portions tend to be high, people may eliminate an entire food group. The premise of the diet is on foods eaten in the Paleo era and quite simply the world and we aren’t the same as we were back then!
- Bloody Type- This analyzes your genetic make up to determine what your body should have. For example, Type A=farmers and they should eat more veggies and less meat. Type B=Nomads-well balanced. Type O=people that should eat more meat, fish, etc. Type AB=a mix. This diet does not take into account your lifestyle and the fact you may or may not have certain allergies or sensitivities to some of the foods your blood suggests you can and should have.
As you can see there are so many options and there are more. The Dash Diet, Carb Cycling, Intermittent fasting, and Mediterranean to name a few. At the end of the day the diet I have found that works best for clients is the one he/she will follow. Choose a way to eat and stick to it for at least a month in order to determine if it’s the right one for you. Track your eating and progress and use that data to help you decide what’s best.
Scott Keppel is the owner of Scott’s Training Systems, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels.