Best Diet
I get asked all the time about diets. Most people want to know “What’s the best diet?”. My answer to that is- “well, it depends”. It depends on what your goals are. The 3 “diets”, that I recommend the most have pretty similar philosophies and structure, which are the Mediterranean Diet, Paleo, and the Autoimmune Protocol. All 3 of these diets are low in processed carbs, low in sugar, higher than average in good healthy fats, includes a variety of fruits and vegetables and maintains adequate protein in the form of plant based proteins and lean animal proteins (for the carnivores out there). These principals is what has been shown to be healthy. The healthiest diet is one you can maintain long term. We want long term sustainable healthy lifestyles. I do not believe in fad diets and strict dietary restrictions (unless medically necessary). The Standard American Diet (SAD diet) usually is upwards of 150-200 g of carbs per day, whereas the Mediterranean diet is closer to 50-60g of carbs per day. This is not necessarily a Ketogenic diet but this large decrease in carb intake will make a drastic difference in your weight, energy levels, blood pressure levels, sleep, mood, etc. I do not typically recommend strict Ketogenic diets, although this can be of benefit in short term for certain people.
Of these 3 diets, the Mediterranean diet has had the most research and found to be of most benefit for cardiovascular health. The Mediterranean Diet is a heart healthy diet that focuses on eating mostly plant based foods. The main foods eaten on this diet are whole grains, olive oil, fruits, vegetables, beans, and nuts. Consuming healthy fats is a key part of this diet. Healthy fats include olive oil, avocados, nuts, and fatty fish such as salmon and sardines. Animal products should be eaten in smaller amounts and should be limited to fish and seafood. It is recommended to get at least two servings of fish every week. Research consistently shows that the Mediterranean Diet decreases the risk of developing cardiovascular disease. A study involving 26,000 women showed that individuals who followed this diet were 25% less likely to develop cardiovascular disease1. Additional research shows that the Mediterranean diet may increase lifespan2, support healthy aging3, and aid with weight loss4.
The food pyramid that we should be following and has been proven to be healthy for our heart is listed below.
I usually recommend to try to stick to a plan as much as possible especially in the beginning be as “good” as you can while you build those healthy habits and your body starts to adapt and change. This along with physical activity, stress reduction techniques, and restful sleep will help your body to be healthier and your metabolism to improve function. In my home we implore the 80/20 or 90/10 rule. We do not buy any junk food, and only buy/cook healthy foods. If we don’t buy it, we will not eat it. On the weekends, and special occasions, when we are not eating at home, then we are more lenient. I try to choose as healthy as possible most of the time, only because once you are used to eating a certain way your body likes to react and yell at you for the huge mistake you made in eating that delicious meal packed with carbs, sugar and grease that you are no longer accustomed to. Eating out is when we have the least control over our food. Many times restaurants pack in the hidden sodium, chemicals, condiments, and other preservatives. But, sometimes you just need to enjoy something you love, even if you may pay for it later. This is not an invitation to “cheat” constantly but simply stating that you also need to enjoy yourself and the foods you love once in awhile.
I hope this brief explanation helps to get you in track to healthier you. Our mission is to help guide the community towards long term sustainable healthy changes so we can prevent disease and help reverse lifestyle related diseases. If you need additional help we have an amazing program for you. The program will guide you step by step through a Metabolic Detoxification to start off on the right foot, free of sugars and toxins, then give you personalized coaching, supplements, and meal planning based on your lifestyle, likes/dislikes, laboratory results, and body composition. Read more at: www.velezfamilyhealth.com/wellness.
References:
Ahmad S, Moorthy MV, Demler OV, Hu FB, Ridker PM, Chasman DI, Mora S. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Network Open. 2018 Dec 7;1(8):e185708-.
Crous-Bou M, Fung TT, Prescott J, Julin B, Du M, Sun Q, Rexrode KM, Hu FB, De Vivo I. Mediterranean diet and telomere length in Nurses’ Health Study: population based cohort study. BMJ. 2014 Dec 2;349:g6674.
Samieri C, Sun Q, Townsend MK, Chiuve SE, Okereke OI, Willett WC, Stampfer M, Grodstein F. The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study. Annals of internal medicine. 2013 Nov 5;159(9):584-91.
Shai I, Schwarzfuchs D, Henkin Y, Shahar DR, Witkow S, Greenberg I, Golan R, Fraser D, Bolotin A, Vardi H, Tangi-Rozental O. Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. NEJM. 2008 Jul 17;2008(359):229-41.