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Diet and Lifestyle Trends for 2019

And How They Affect Your Body

Diet and Lifestyle Trends of 2019

With so many different diets available, choosing one that works best for your body and lifestyle can feel overwhelming. When considering a diet, be sure to research its benefits and impact so you can best support your long-term goals.

Understanding the Types of Diets


Clean Eating

Healthy eating diets focus on incorporating more whole foods, such as fruits, vegetables, whole grains, healthy fats and lean proteins into your diet and limiting processed or packaged foods.

Disease Management

If you suffer from a chronic disease, your doctor has likely recommended that you work with a dietician to develop a healthy eating plan to help manage the symptoms and risk factors associated with it.

Restrictive Diet

Restrictive diets limit or eliminate the consumption of specific foods.

Weight Loss

Losing weight through diet and exercise is the main goal of weight loss diets. Many weight loss diets aim to help you lose excess weight, but may not emphasize making changes to your daily routine.

 

Popular Diets

Flexitarian

The flexitarian diet encourages adding more plant-based foods into your diet, while still allowing for meat and other animal products.

Type of Diet: Clean eating, Weight loss

Why You Might Consider This Diet: This diet is geared towards individuals looking to add more plant-based foods to their diet, but are not interested in cutting out animal products altogether.

Main Foods You Consume: Fruits and vegetables, nuts and seeds, lean meats and fish

Main Foods You Avoid: None

How It Impacts Your Body: Rather than focusing on eliminating certain foods from your current diet, the flexitarian diet encourages consuming more fruits, vegetables and whole grains. By increasing your intake of plant-based foods, you will likely consume fewer calories, which could lead to weight loss.

 

Gluten-Free

A gluten-free diet excludes the protein gluten. This protein is found in the grains barley, rye and wheat.

Type of Diet: Restrictive, Disease management

Why You Might Consider This Diet: Following a gluten-free diet is essential to managing celiac disease. Celiac disease is a chronic autoimmune disease where the ingestion of gluten leads to damage of the small intestines. The diet is also followed by individuals with wheat allergies and/or food sensitivities. *Please consult your physician if you have celiac disease and/or have wheat or gluten allergies and/or sensitivities.

Main Foods You Consume: Fruits and vegetables, eggs, lean meats, fish and poultry, beans, seeds and nuts, gluten-free grains (Flax, Quinoa, Rice, Teff)

Main Foods You Avoid: Barely, Oats (in some cases), Rye, Triticale (a cross between rye and wheat), Wheat, Most beer

How It Impacts Your Body: For individuals with celiac disease, following a strict gluten-free diet allows the small intestine to heal, causing symptoms to resolve. In children, digestive symptoms are more common, where adults are more likely to experience symptoms such as fatigue, depression or anxiety and missed menstrual periods. Some individuals with the disease may have no symptoms. There is little evidence that there are any health benefits to following a gluten-free diet for individuals without celiac disease or gluten sensitivity.

 

Ketogenic

The Ketogenic (Keto) diet is an extremely low-carb diet that emphasizes consuming more calories from protein and fat.

Type of Diet: Disease management, Restrictive, Weight loss

Why You Might Consider This Diet: Quick weight loss is often a main goal for people who follow the Keto diet. A true ketogenic diet is also used by people with certain medical conditions, like epilepsy. *Please consult your physician to determine if it is safe for you to follow a keto diet.

Main Foods You Consume: Meats, eggs, high fat dairy products, avocados, nuts and seeds

Main Foods You Avoid: Grains, legumes, fruits

How It Impacts Your Body: Ketosis is a naturally occurring metabolic process. When there aren't enough carbohydrates to burn for energy, our bodies burn fat instead. Our bodies use more calories to turn fat into energy than is needed to turn carbohydrates into energy. Since the diet primarily focuses limiting the amount of carbohydrates you consume and consuming more fats and proteins, rapid weight loss often occurs.

 

Paleo

The paleo diet focuses on consuming primarily fruits, vegetables and protein and eliminating processed foods.

Type of Diet: Clean eating, Restrictive, Weight loss

Why You Might Consider This Diet: Weight loss and/or maintenance of a healthy weight is often the driving factor for individuals who choose to follow this diet.

Main Foods You Consume: Fruits and vegetables, nuts and seeds, lean meats and fish

Main Foods You Avoid: Grains, legumes, refined sugar and salt, dairy products

How It Impacts Your Body: This diet centers around consuming fresh fruits and vegetables, healthy fats from nuts and seeds and clean protein from lean meats and fish, which are key components to a healthy diet. However, it omits the consumption of whole grains and legumes which provide many vitamins and nutrients. Weight loss is common, although the dietary restrictions make this diet difficult to follow long term.

 

Whole30

The Whole30® diet is a month long reset, intended to restore a healthy metabolism, curb cravings and habits, balance your immune system and heal your digestive tract. Over the 30 days, you eliminate foods that may trigger unease in your body and focus on eating whole foods that are easier to digest. 

Type of Diet: Clean eating, Restrictive, Weight loss

Why You Might Consider This Diet: You are looking to make long-term dietary changes, redefine your relationship with food or identify how different foods make you feel.

Main Foods You Consume: Coffee and water, eggs, fruits, nuts and seeds, oils, seafood, unprocessed meats, vegetables

Main Foods You Avoid: Added and refined sugar, alcohol, MSG and sulfites, dairy, gluten, grains, legumes, processed foods, soy

How It Impacts Your Body: Their elimination diet is designed to allow your body to rest from processing more complex food combinations. Through reintroducing foods into your diet once you’ve finished the month-long program, you are able to see how the foods you have been eating affect your day-to-day life and longer-term health.

 

Lifestyle changes are key to achieving your health goals. Before starting down the path to a new you, take the time to consider your long-and short-term health goals. Since every person is different, you can work with your primary care provider to create a nutrition plan that best suits you. 

To learn more about the diet and lifestyle changes best for you, schedule an appointment with a primary care provider. 



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