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JIA SINGH
19th Apr 2014
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ooks like we're in for a scorching summer all over again. This time, perhaps one can survive it with some healthy eating. Here's the scoop on the most popular diet plans right now.
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The Paleo, 5:2 and Gluten-free are the three most popular diets today
THE PALEOLITHIC DIET The Paleolithic diet mimics the eating patterns of our ancestors and urges you to eat unprocessed food, like cavemen would. Following a diet like this can get pretty tedious, but we can customise it a fair bit (cook our meats, for instance, and eat berries and seasonal fruits). The diet allows food that can be hunted or fished (fish, poultry, beef) or gathered (honey, fruits, nuts and berries). You can eat poultry, game, beef, fish, fruit, edible nuts and seeds. To be avoided are processed grains, legumes, refined sugars, processed oils, dairy, and soy and its by-products. It's no secret that eating food with minimal processing, and adding salts and sugars can reset your hormones, kickstart your metabolism and leave you feeling lighter every day. Other health benefits include improved sleep and workout performance, sustained energy, stable blood glucose levels, and healthy skin and nails. A typical day on the diet begins with eggs cooked in coconut oil, a piece of fruit and nuts; a large salad for lunch, and grass-fed lean meat and vegetables for dinner. It's important to be flexible and eat intuitively. The downside: No alcohol and no cappuccino. I'm not obsessed with alcohol myself, but forgoing my daily cappuccino is something I wouldn't stand for. However, cafés now serve dairy-free almond milk so if you can't do without your cuppa, simply switch up the milk while on this diet. The upside of this plan is that it doesn't leave you counting calories, skimping on an extra serving of berries or removing fat from your diet (your brain needs fat to function). Alcohol, dairy and gluten are a strict no; then again, no diet plan allows these things in the first place. THE 5:2 PLAN Intermittent fasting has become increasingly popular over the last couple of years in the West because of its innumerable health claims: increased lifespan, weight loss and protection against chronic diseases. Fasting can be particularly beneficial because it gives your digestive system a break from all the greasy desserts, burger and beer binges you're so
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All of these eating plans come with their own supporters and critics. Before committing to a diet plan, it’s imperative that you do your research.
The 5:2 diet plan, popularised by Dr Michael Mosley, is another method of intermittent fasting where followers are allowed a normal, wholesome diet for five days, with two days of fasting (not consecutive days). The plan is divided into "feed" and "fast" days. While one doesn't really need to skimp on calories on "feed" days, you end up consuming only 1/4th of your daily calorie limit on "fast" days (500 for women, 600 for men). The meals on a fasting day would typically include egg whites and low sodium ham for breakfast with green tea/herbal tea, and grilled fish/chicken with salad/soup for lunch or dinner. On the "feast" day, you are allowed to eat whatever you normally would as long as you stick to the daily calorie limit and don't binge on crackers and alcohol. Studies found that dieters on "feast" days found it harder over time to gorge on high calorie food and ate well under the daily calorie limit. Sure, cravings are normal in the first few days of the diet but are visibly reduced when the body has gotten used to this way of eating. Studies of intermittent fasting show that not only do people see improvements in blood pressure and cholesterol levels, but also in their insulin sensitivity. GO GLUTEN-FREE Gluten free grocers, patisseries and specialty restaurants have become increasingly commonplace in the West. Omitting foods such as wheat, bread, oats, rye and barley means one can no longer have most alcohol (except wine), bread, pasta, pizza, cake, muffins, cookies and more. This sounds restrictive, but there are plenty of other grains (quinoa, amaranth, buckwheat, chia, millet, rice) that can be eaten with abandon on a gluten-free diet. While omitting grains from a diet often leads to weight loss and improved wellbeing, one needs to monitor the consumption of non-gluten grains in the daily diet. A typical day on this diet means amaranth and chia pudding for breakfast, coconut water and berries mid morning, a bowl of quinoa with eggs or fish for protein, a handful of nuts in the evening, and grilled meat and vegetables for dinner. If you are suffering from digestive trouble, excema, or lowered immunity, you should have yourself checked against gluten (Ttg blood test). For those of you avoiding gluten for reasons other than gluten sensitivity or coeliac disease, chances are you've read Wheat Belly and Grain Brain that propose that gluten can trigger off an immune system response that predisposes you to a lot of different health problems. All of these eating plans come with their own supporters and critics. Before committing to a diet plan, it's imperative that you do your research, check with a physician/nutritionist and make sure you are okay to go. Good luck! Jia Singh is a Delhi-based food and wellness consultant and freelance features writer.
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