Betty's Boards
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Whether you’re Keto, Paleo, Vegan, or want to be...
Or if perhaps, you are considering adopting 2019’s top ranked Mediterranean Diet, you can adjust your Macronutrients, Carbs, Proteins & Fats to help you achieve your Health Ideal. Mediterranean - Well balanced eating pattern based on typical foods and recipes from coastal countries of Greece, Spain, Italy, France, and North Africa. Plenty of vegetables, whole grains, legumes, fruits, fish, and healthy fats like olive oil. While the high carb, relatively low protein macronutrient equation may look like the typical current American diet, a few key differences are responsible for its life-changing benefits. Polyphenols from the lives, grapes, lentils walnuts, and artichokes. Pros: Polyphenols have been found to fight oxidative stress, inflammatory disease, cancer, cardiovascular disease, hypertension, diabetes, allergies, and Alzheimer's. Herbs and spices are used instead of salt for flavoring. Stresses meals shared with friends and family, plenty of enjoyable exercise and living more simply. Cons: No portions are specified and with high calorie olive oil prevalent, it may lead to weight gain most especially in those not physically active. Diabetics must be careful with the carbs and limit to high fiber, slow releasing options. Improvements: Reduce Carbs and increase protein and monitor total calories from fat consumed. Remember the lifestyle of family, laughter, exercise and moderation are essential to the
Mediterranean Diet success for a lifetime. Vegan
Does not eat or use any animal products. It is a lifestyle not just diet. Vegetarianism – Also plant based but tends to consume dairy and eggs as well. Pros: A diet low in fat and high in fiber. Therefore it may be very beneficial in preventing chronic disease such as diabetes, hypertension and heart disease. Cons: Can lead to nutrient deficiencies if not amply augmented with protein, vitamin, and mineral supplements. Many may be actually "carbotarians", consuming too many carbs which can cause inflammation. Improvements: Be careful of ratio of carbs consumed and also choose complex carb sources. Strive to keep protein percentage Paleo
Diet of highly nutrient dense food sources primarily available and eaten by Paleolithic humans. Avoiding legumes, dairy, grains, and processed foods believing the introduction of wheat, dairy, gluten, and sugar has led to disease in modern man. Pros: Based on fresh, unprocessed foods. Organic is promoted as well as a nose-to-tail philosophy which is good for the planet. Choosing high quality fats reduce inflammation risk. Beneficial for auto-immune and digestive disorders Cons: It is restrictive and has shown to be unsustainable. Beyond a year or two intense food cravings, lowered thyroid function and metabolism, lowered body temperature, blood sugar issues and food sensitivities can develop. The restricted carbs can slow metabolism and lead to constipation. If mostly muscle meats are consumed that can lead to inflammation. Improvements: Include fish, shellfish, lean meat, bone broth, eggs, grass fed dairy, fruits, non-starchy vegetables, nuts, and seeds. |
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Keto
Diet high in fat and low in carbs. Restricted carbs forces the body to use the secondary fuel sources of fat from the formation of ketones. The body switches to ketogenesis instead of glucogenesis. With lower glucose level the stimulus for insulation secretion is low reducing the body’s signals to store fat and glucose. Ketone bodies are easily utilized for energy by the heart, muscle tissue, kidneys and even an alternative energy source for the brain. Pros: The body burns fat by feeding it primarily good quality fat sources and leafy and cruciferous vegetables. It is satiating so you eat less and can lose weight. Can improve energy, clarity, gut health and can have anti-inflammatory benefits. Cons: Can lead to nutrient deficiencies especially magnesium and potassium. It can have negative impact on gut and overall health and may adversely affect hormones, insulin resistance, and glucose intolerance. It is highly unsustainable with unpleasant initial side effects such as keto flu, etc. It is very restrictive, limiting, boring and can lead to social restrictions. If cheaper, lower quality meats and fats are used the toxins stored in the fatty tissues of the food sources are more concentrated. Improvements: Use it as a tool not a lifestyle. Be flexible or cyclical like 5 days on and 2 days off adding complex carbohydrates, more berries and sweet potatoes and perhaps adding intermittent fasting. Or dial down excess fat and use healthy fats and clean protein with fiber rich vegetables, berries, legumes, avocados and low starch grains such as quinoa. And definitely skip processed foods even if approved under ketogenic diet guidelines. Adopt a variation that is more plant based, Ketotarian that opens food sources up to healthy fats, clean proteins, avocados, legumes, and lots of colorful, nutrient dense vegetables and follows an eat when hungry and stop when satiated rule.
Diet high in fat and low in carbs. Restricted carbs forces the body to use the secondary fuel sources of fat from the formation of ketones. The body switches to ketogenesis instead of glucogenesis. With lower glucose level the stimulus for insulation secretion is low reducing the body’s signals to store fat and glucose. Ketone bodies are easily utilized for energy by the heart, muscle tissue, kidneys and even an alternative energy source for the brain. Pros: The body burns fat by feeding it primarily good quality fat sources and leafy and cruciferous vegetables. It is satiating so you eat less and can lose weight. Can improve energy, clarity, gut health and can have anti-inflammatory benefits. Cons: Can lead to nutrient deficiencies especially magnesium and potassium. It can have negative impact on gut and overall health and may adversely affect hormones, insulin resistance, and glucose intolerance. It is highly unsustainable with unpleasant initial side effects such as keto flu, etc. It is very restrictive, limiting, boring and can lead to social restrictions. If cheaper, lower quality meats and fats are used the toxins stored in the fatty tissues of the food sources are more concentrated. Improvements: Use it as a tool not a lifestyle. Be flexible or cyclical like 5 days on and 2 days off adding complex carbohydrates, more berries and sweet potatoes and perhaps adding intermittent fasting. Or dial down excess fat and use healthy fats and clean protein with fiber rich vegetables, berries, legumes, avocados and low starch grains such as quinoa. And definitely skip processed foods even if approved under ketogenic diet guidelines. Adopt a variation that is more plant based, Ketotarian that opens food sources up to healthy fats, clean proteins, avocados, legumes, and lots of colorful, nutrient dense vegetables and follows an eat when hungry and stop when satiated rule.
