How to keep your #1 New Year’s Resolution: DIET
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When I describe diet, I don’t necessarily mean something you’re going to start for a month or two and then go back to your old habits.
I would like you to find some lifelong changes that you are able and willing to make, to lose weight, feel better, be healthier, prevent chronic disease and be able to maintain that lifelong.
There are several diets that I often recommend to patients. And we’re going to touch upon a couple of them. We’re going to talk about the Paleo diet, the Keto diet, the Mediterranean diet and then Short Intermittent Fasting.
Paleo diet for starters was initially developed to sound like a caveman diet. It’s meant to eat like a caveman, so no processed foods, very limited on grains, and no dairy. It’s mostly high fat and high protein intake. And that has been shown to be beneficial for people with autoimmune disease. It’s been shown to help people with GI problems. The biggest reason it helps with people especially for irritable bowel or IBS is because the lactose is taken out. And the lactose is a big issue for a lot of individuals stomachs.
The second diet I’d like to touch upon is the Keto diet which is huge right now. It stands for Ketogenic diet. And the basis behind that is that on a daily basis, our body uses our fuel source for energy. For using all the sugar to metabolize that into all that metabolic process seasoned food and energy. Instead of taking sugar, that we take in, and converting it into energy. When you deprive the body of sugar or glucose, your body goes into ketogenic state. And in that ketogenic state, the body uses fat as a source of energy. And when it’s using your own fat for that, then you tend to lose a lot of weight.
The Ketogenic diet does not restrict dairy like the Paleo diet does. And it is a very high-fat diet. Usually, represents about 75% fat, 20% protein and less than 5% of carbohydrates. This diet tends to do very well for people with Type II Diabetes. It’s usually not recommended for patients with Type I Diabetes on insulin because it can cause them to become hypoglycemic. And it has very good weight loss effects.
The third diet is our Mediterranean diet. It is the most often studied diet. It’s the diet that’s been looked at for cardiovascular disease, both heart attacks, and strokes. It’s been shown to decrease the incidence of those. It’s been shown to decrease the incidence of inflammatory markers, some cancer markers and gut dismobility. It’s been shown in research to have a lot of beneficial effects.
The Mediterranean diet is actually named after the diet of people in the Mediterranean areas eat. This was initially studied because they saw a low incidence of patients with chronic disease there. It is a diet full with protein, lots of healthy fat, lots of healthy oils and low in carbohydrates once again.
Then, one question I get a lot, “how about short intermittent fasting?”. We have some good studies showing that Short Intermittent Fasting, and that can be done in various ways, can actually reset your metabolism. It can reset the insulin spikes and the glucose spikes. And it can help a lot with weight loss.
Short Intermittent Fasting is something you can do in conjunction with any other diet you’re doing. It is recommended in regular lifestyle to actually fast for about 12-14 hours a night in order to have optimal leptin levels. Leptin is what regulates your metabolism. And with Short Intermittent Fasting you can do a day or two of fasting.
So that is the conclusion of today’s segment on diet. We will have further segments, and our next segment will be about exercise. And I encourage you to sign up and share this video. And follow us to get updates on further videos.
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