The New Year encourages many people to transform their lives. One of the most common resolutions is eating healthier. However, advice on healthy eating can be overwhelming. There are cleanses, resets, food trends and countless fad diets that can make anyone’s head spin.
It may seem difficult to balance staying fit and healthy while participating in Nashville’s local food culture. The right information and tools can help you make smarter and more sustainable decisions when it comes to the food you eat. Understand popular fad diets so that you can choose the right one or customize your own that fits your lifestyle.
The Mediterranean diet focuses on what you eat, not on cutting total consumption. It is lifelong and less restrictive than some other diets. The Mediterranean diet consists primarily of consuming these foods:
Red meat, such as pork, veal and lamb, is typically only served once per week, while desserts are encouraged to only be served three times per week. This diet has consistently ranked among the top healthiest diets by various organizations due to its contribution to brain and heart health. It lowers the risk of cardiovascular disease and dementia, and it prevents high blood sugar levels.
The diet’s main drawbacks are that it requires time and commitment to make homemade meals, which can be challenging for individuals with busy schedules. Ingredients prices can be high, especially with olive oil. It is also not a diet for weight loss. Instead, it’s a commitment to eating nutritious whole foods.
The ketogenic (keto) diet is mainly about putting your body into ketosis, where it burns fat for energy instead of glucose. For the body to do this, the food you consume should be high in fat, with adequate protein, but low in carbohydrates. Keto-friendly foods include full-fat dairy, nuts, fatty fish, meats and whole eggs. Since the diet is high in fat, it’s best to use healthy fat sources such as avocado oil, olive oil, ghee and butter.
Benefits of the Keto Diet include improved blood glucose levels, weight loss and reduced inflammation. It can also help prevent chronic venous insufficiency indirectly through weight loss, since there’s less pressure on the legs.
There are several considerations when starting the keto diet. It is high in saturated fat, which might have adverse effects on cardiovascular health. Dehydration and nutrient deficiencies can also be more common among people who practice it. Consulting with your doctor, especially if you have a preexisting condition, can help you stick to your keto goals with minimal side effects.
Vegetarian and vegan diets are popular, and a cousin to these diets is the plant-forward diet, which is great for people who want some flexibility in their food choices. Although it’s plant-based, it allows for occasional meat and animal products, such as dairy and eggs. With plenty of farmers’ markets in the city, sourcing quality vegetables and fruits has never been easier.
Like the vegan and vegetarian diets, the plant-forward diet has a load of health perks. It helps people lose weight, improve metabolic health and reduce the risk for type 2 diabetes. Those with a vegetarian diet typically see a 40% to 60% decrease in risk of diabetes. It is also better for the environment as the industry produces less carbon than poultry- or meat-based industries.
Since this diet consists mainly of eating vegetables, fruits and legumes, participants risk developing nutritional deficiencies. Some of the most pertinent ones include deficiencies in iron, calcium, vitamin B12, vitamin D and omega-3s. Careful planning is important when planning and cooking your meals.
Intermittent Fasting is about when you eat, not what you eat. You schedule your eating time to burn more fat during fasting. There are plenty of popular schedules followed by those who do Intermittent Fasting. Some of them are as follows:
To succeed with Intermittent Fasting, plan ahead and prioritize protein. Allocate 10% to 35% of your daily calories to protein. It’s also important to hydrate and be mindful of the food you consume.
Many individuals have found success in fad diets, while others have found more sustainable and flexible ways to lose weight or to eat healthier. Always consider your nutritional needs, fitness goals and cooking schedules as you develop a sustainable diet. Nashville has a vibrant food scene, so there are plenty of communities and products that are geared toward these diets. Start the year right with curiosity and self-compassion as you journey toward becoming a better version of you.
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