DIET DECODER

WHOLE30

ELLE (Canada) - - Beauty -

THE POINT This is an elim­i­na­tion diet, or what cre­ator Melissa Hartwig, a cer­­ti­fied sports nu­tri­tion­ist, calls a “30-day re­set.” Dur­ing that time, you swear off grains, legumes, dairy, sugar and booze, all of which she con­sid­ers “com­monly prob­lem­atic” (i.e., blood-sugar dis­rupt­ing, gut dam­ag­ing and in­flam­ma­tory). “There’s a lot of over­lap with what we elim­i­nate and what Pa­leo folks don’t eat,” says Hartwig. The dif­fer­ence is that Whole30 is a short-term ex­per­i­ment: When your month is up, you phase in the foods grad­u­ally, to pin­point what’s caus­ing your is­sues. THE PRO OPIN­ION On the plus side, the Whole30 isn’t weight fo­cused (though Hartwig says com­pleters lose, on av­er­age, six to 15 pounds) and it’s big on whole foods. “Forc­ing your­self out of a rou­tine of hy­per­pro­cessed food can be pow­er­ful, par­tic­u­larly if it mo­tiv­ates you to change long term,” agrees Nielsen. “Of course you are go­ing to feel bet­ter when you are eat­ing pro­tein and veg­eta­bles all the time, par­tic­u­larly if you usu­ally eat a pretty junky diet.” But, she says, it’s not nec­es­sary to nix ev­ery­thing on the Whole30’s no-go list to get healthy. If you aren’t well and you think an elim­i­na­tion diet could help, Nielsen ad­vises try­ing one un­der the guid­ance of an al­lergy-savvy di­eti­tian.

COUNT­ING CALO­RIES

THE POINT Pro­po­nents say that weight loss is a mat­ter of math: Eat fewer calo­ries than you burn. The idea isn’t new, but it has never re­ally gone away. Google “CICO” (calo­ries in, calo­ries out) to find Red­di­tors’ trad­ing strat­egy. THE PRO OPIN­ION “At the end of the day, you need an en­ergy sur­plus to h

gain weight and an en­ergy deficit to lose, and that will al­ways re­main true,” says Freed­hoff, who con­sid­ers cal­ories a use­ful met­ric for the weight con­scious, es­pe­cially if they can’t achieve their goal with­out keep­ing count. But calo­ries aren’t the end-all: “Both the qual­ity and the quan­tity of calo­ries mat­ter, pe­riod, full stop,” he says.

IN­TER­MIT­TENT FAST­ING

THE POINT No one wants to be hangry 24-7, but would you skimp on calo­ries, say, ev­ery other day if it gave you a longer, health­ier life? That’s the premise of in­ter­mit­tent fast­ing (IF). One the­ory holds that IF stresses the body in a mild way, prompt­ing it to strengthen its cel­lu­lar de­fences. The how-to varies: On a 5:2 pro­gram, you eat only 500 calo­ries two days a week; oth­ers will fast for 12 to 16 hours daily. THE PRO OPIN­ION “The body wasn’t de­signed for a con­stant stream of food; blood-sugar reg­u­la­tion and di­ges­tion func­tion have a nat­u­ral fed/un­fed cy­cle,” says Nielsen. “There are ac­tu­ally some hu­man clin­i­cal tri­als to sup­port the use of IF in im­prov­ing weight and dis­ease out­comes. The chal­lenge is mak­ing it a life­style.” How long can you go be­fore you be­come miser

A 75% larger able when you can’t eat and binge

back* pro­vides when you can? Freed­hoff doesn’t

up to 10 hours find the sci­ence on IF scary or ex

of pro­tec­tion, cit­ing. If it works so you for can you and you love it, great, sleep he says. through “But in my ex­pe­ri­ence, the that’s night. a small pro­por­tion of peo­ple—anec­do­tally, young male body­builders seem to en­joy it most.” vs. Al­ways Ul­tra Thin Reg­u­lar with wings © Proc­ter & Gam­ble, 2018

KETO

THE POINT Used since the ’20s as a treat­ment for epilep­tic seizures, the ke­to­genic diet is ul­tra-high fat (ap­prox­i­mately 65 to 75 per­cent), medium pro­tein (ap­prox­i­mately 15 to 25 per­cent) and low carb (ap­prox­i­mately 5 to 10 per­cent). Once the body runs out of glu­cose for fuel, it acts as if it’s fast­ing or starv­ing—burn­ing stored fat in­stead. (This meta­bolic state is called ke­to­sis.) Nick­named “ex­treme Atkins,” keto is hav­ing a mo­ment, in part be­cause of Sil­i­con Val­ley techies try­ing to “bio-hack” their way to bet­ter health. THE PRO OPIN­ION “You have to be very reg­i­mented,” says Nielsen. “Women typ­i­cally need to keep their car­bo­hy­drate in­take be­low 30 grams a day—that’s an ap­ple. And it’s not some­thing you do for a week or two as a bikini-body plan. It takes weeks for your me­tab­o­lism to adapt to the diet, and you need to be con­sis­tent. All it takes is a few gummy bears or a ba­nana and—boom!—you’re no longer keto.”

VE­GAN/ PLANT BASED

THE POINT Be­yond its eth­i­cal and eco ap­peal, a plant-based diet (which broadly means eat­ing more whole plant-based foods and less meat, dairy and re­fined/pro­cessed stuff) has been linked with a lower risk of heart dis­ease and type 2 di­a­betes, among other health ben­e­fits. Due out this year, the re­vamped Canada’s Food Guide re­port­edly em­pha­sizes plant pro­tein while down­play­ing meat and dairy. THE PRO OPIN­ION A ve­gan/vege­tar­ian diet isn’t au­to­mat­i­cally clean (you could still be eat­ing a lot of junk), says Freed­hoff, but not over­do­ing pro­cessed and red meats is a wise idea. And you don’t need to be a plants-only purist to reap the ben­e­fits, says Nielsen: “Last year, a study was pub­lished that showed the closer you get to a whole-food, plant-­based diet, the health­ier you are, even if you still eat a bit of meat.” You could sim­ply go veg­gie for cer­tain meals or on cer­tain days. n

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.