Lovely Chaos

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Top Diet Trends

Om nom nom…

Well, I was going to do a vlog post last night for this, but my video camera decided to be a pain and so I decided to do a regular post instead! Since I just moved and even though the stuff for the kitchen is put away, it is still a disaster. So instead of doing a cooking or food post, I’m going to cover the top diets that are currently out in society. I’m going to cover what the diet is, costs, any off-limits items, caloric intake, and the macronutrient makeup (for those of you who don’t know what that is it the percentages of fats, carbs, and proteins of the food/meals). The list of ten diets isn’t in any particular order although the first few on this list most of you might recognize due to its TV coverage in commercials and celebrity endorsements.

Nutrisystem:

This system is pre-packaged meals that are delivered to your home. The average cost is about $10-$15 dollars a day depending on whether or not you add on the extras such as access to dietitians and the online tools. There are no foods off-limits in this diet, but alcohol is a no-no.

  • Caloric intake:
    • men: 1,500
    • women: 1,200
  • Macronutrients:
    • 20% fats
    • 56-58% carbs
    • 21-24% proteins

So the bulk of the food in this makeup will be coming from complex carbs such as whole wheat bread and pasta, brown rice, veggies, and other types of grains.

Weight Watchers:

Another famous one, but this once is not pre-packaged, delivered meals. This one works on a point system. What does that mean? Each person, based on their current weight, their goals, and their physical exercises, are assigned a goal point number that they need to eat each day. The point amount will be enough for 3 meals and 2 snacks throughout the day. Nothing for food is off-limits, but like Nutrisystem, alcohol is not allowed. If cooking doesn’t sound fun, you just want a lazy day, or you need a pre-made snack for work you can go to the store and buy pre-pointed (or whatever they’re called) items. Best part? The point for each serving or item is right on the packaging so you don’t have to waste time looking at the online tracker for the point value.

  • Costs:
    • OnlinePLUS $19.95/month (online tools and 24/7 chat
    • Meetings- $45.95/month unlimited or $12-$15 per week pay as you go
    • Couching (includes OnlinePLUS tools) $54.95
    • All inclusive $69.95/month

Unfortunately, none of these include the price of the food. So that might be a negative for some depending on how much the food/monthly costs compare to his/her/their income.

  • Caloric intake: 1,300
  • Macronutrients:
    • 25% fats
    • 50% carbs
    • 25 % proteins

South Beach:

This one seemed to be popular for a while and then fell off the radar I felt for a while. Don’t worry though everybody, it’s still out there and thriving. So now, what is it? It’s not specifically a low carb diet, but it is lower in carbs that most diets. It’s a three phase plan where phase 1 is the most restrictive by cutting out all carbs and fruits. Phase 1 is two weeks and focuses on stabilizing blood sugar and eliminating cravings. Phase 2 is when ‘good’ carbs are reintroduced, small amounts of fruits can be eaten, and one glass of white or red wine may be drank on dinner (and for those of you who know how much I love wine- it means a regular wine glass size not a giant glass of wine). Phase 3 is a maintenance phase where no food or drinks are off-limits, but it is recommended to stay with the ‘good’ carbs, ‘good’ fats, limited alcohol and fruits to keep the weight loss consistent and keep blood sugar levels regulated. Costs includes $24.95 for the guide book and an optional $5 dollars a week for all the online tools- tracker, 24/7 chat, online community, etc.

  • Caloric Intake:
    • phase 1: 1,200
    • phase 2: 1,500
  • Macronutrients for phase 1:
    • 40% fats
    • 30% carbs
    • 30% proteins
  • Macronutrients for phase 2:
    • 30% fats
    • 40% carbs
    • 30% proteins

Jenny Craig

Another famous one, this one has been around for as long as I can remember. Like Nutrisystem, this is pre-packaged meals that are delivered to the home. There are two different plans, the traditional one and the one specifically formulated for those who have Type II diabetes. This plan has 3 meals and 1 snack that is delivered, but there is a requirement for 5 servings of fruits and veggies, and two servings of non-fat dairy product (or dairy product equivalents) that must be completed on your own. This diet works on the ‘splurge strategy’. What is this you might ask, well it’s the philosophy to help reduce random binges and cheating on your diet by allowing an extra 250 calories during special occasions or if you want a couple of times a week. ONLY if you off set it with physical exercise though. The costs of this program are steep. If you are afraid of commitment and only want one consultant a week you can pay $39.99 a month, but if you want the traditional route the costs would be:

  • Costs:
    • Enrollment fee: $99
    • All access is $19.99 per month
  • Neither of these (traditional path or pay-as-you-go monthly) include the price of the food so that’s another $15-$23 dollars a day depending on if you want it delivered to your home.
  • Caloric intake: 1,500
  • Macronutrients:
    • 20% fats
    • 55% carbs
    • 25% proteins

Atkins / Ketogenic:

These are two different diets, but following the same type of diet- low carb.

Atkins has been around for a long time, like the previous diets. This one offers two different starting points- Atkins 20 for those who have more than 40 pounds to lose where you start the product by only ingesting 20 grams of carbs a day (don’t worry you eat plenty of food in the other food groups) for the first of 4 phases and Atkins 40 where you ingest 40 grams of carbs a day- this plan is for those who have less than 40 pounds to lose and can skip phase 1 of the original plan. Throughout the 4 phases more and more carbs are introduced slowly the closer you get to your weight loss goal. The cost is for a guidebook that is $16 dollars and if you want to add on to that a $12 dollar workbook.

  • Caloric intake for phase 1: 1,500
  • Caloric intake for phase 4: 2,000
  • Macronutrients for phase 1:
    • 60% fats
    • 10% carbs
    • 30% proteins
  • Macronutrients for phase 4:
    • 55% fats
    • 20-25% carbs
    • 20-25% proteins

The ketogenic diet (keto) is similar to Atkins and is a low carb, high fat diet where you ingest only 20 grams of carbs or less per day. I currently have a friend who is doing this diet and he has had some amazing results so far so props to him!! With this diet, reduction (or preferably) elimination items include: fruit, carbs (both simple and complex), alcohol, unhealthy fat, beans/legumes, sugary foods, sugar-free diet foods, and root veggies. There is no cost to this unless you buy a book specific to the diet or ketogenesis- the process that the body switches from burning energy from carbs to burning energy from fat deposits. There are two main types of ketogenic diets- the standard and a higher protein.

  • Caloric intake: user specific for either styles

Standard keto:

  • Macronutrients:
    • 75% fat
    • 5% carbs
    • 20% proteins

Higher protein keto:

  • Macronutrients:
    • 60% fats
    • 5% carbs
    • 35% proteins

The Zone Diet

This diet is where you focus on ‘zones’ of food (typically food groups of lean meats, carbs from fruits and veggies, and small amounts of healthy fats) had having a piece of each of these at all 3 meals and both snacks. Carbs from grains and starches are considered ‘condiments’ and not main ingredients in meals and sides so it is supposed to be used sparingly. Fruits and veggies high in sugar contents aren’t necessarily off-limits, but are frowned upon due to the sugar levels. The cost is about $25 for the guidebook (on Amazon for the hardcover version).

  • Caloric intake:
    • men: 1,500
    • women: 1,200
  • Macronutrients:
    • 30% fats
    • 40% carbs
    • 30% proteins

Volumetrics

I haven’t actually heard of this type of diet having a name, but hey, you learn something new every day. This diet focuses on low density foods where you can eat less and feel full (therefore less calories to help lose weight). It has 4 categories of food:

  • Category 1- very low density foods
    • nonstarchy fruits and vegetables, nonfat milk, and broth-based soup
  • Category 2- low density foods
    • starchy fruits and veggies, grains, breakfast cereal, low-fat meat, legumes, and low-fat mixed dishes, like chili and spaghetti
  • Category 3- medium density foods
    • meat, cheese, pizza, French fries, salad dressing, bread, pretzels, ice cream, and cake
  • Category 4- high density foods
    • crackers, chips, chocolate candies, cookies, nuts, butter, and oil

You’re supposed to eat heavy from categories 1 and 2, portion control from category 3, and limit category 4 foods. With this diet, no foods are off-limits and boundaries are user set so it can be as restrictive or as loose as you want them to be to fit your lifestyle. The cost of this is $16.99 for the guide/cookbook.

  • Caloric intake:1,500-1,600
  • Macronutrients:
    • 20-25% fats
    • 55% carbs
    • 20-25% proteins

Mediterranean

The rest of the diets aren’t necessarily plans that are strictly followed, but more so are just ways of eating. This diet is focused on the fact that those from countries near the Mediterranean have lower heart disease and blood pressure issues. This diet doesn’t have a specified outline, but the typical consists of very little red meat, sugar, and saturated fat and emphasis on fish, olive oil, fruits, veggies, hearbs/spices, and beans/legumes. There is no specific guidebook for this, but the price tag might be higher than other diets due to the costs of fish- usually depending on your locale, obviously on the coast it isn’t as expensive as in the middle of the country.

  • Caloric intake: 1,500-1,600
  • Macronutrients:
    • 30% fats
    • 50% carbs
    • 20% proteins

Raw Food Diet

Like I said, this isn’t necessarily a diet, but more of a way of eating. This one is focused on eating raw food (hehe duh), where 75-80% of food eaten throughout the day is plant based food not heated about 115 degrees F. These foods include: unpasturized milk, cheese made from raw milk are all right along with sashimi, raw fish, fruits, veggies, nuts and legumes. Food that is off-limits include: anything pasteurized, all processed foods, refined sugars and flours, table salt and caffeine. Typical techniques used within the raw diet to help mix up the meals and food include juicing, blending, dehydrating, sprouting, germinating, cutting, chopping and rehydrating. The costs isn’t very expensive unless you invest in a blender, dehydrator, food processor, or juicer.

  • Caloric intake: 1,300
  • Macronutrients:
    • 30% fats
    • 60% carbs (from veggies)
    • 10% proteins

Paleo

This is the one I tend to follow mainly due to the elimination of grains and dairy, both of which upset and aggravate my fibromyalgia. Food that are focused on include meat, fish, poultry, and veggies. Foods that are off-limits include refined sugar, dairy, grains, legumes, and usually fruit due to the high sugar content (I don’t follow that last one because I love fruit). The costs vary depend on the cost of meat/fish, and the fresh fruits/veggies. Unless you do a caloric deficit and exercise- which you should do anyways if youre trying to lose weight, studies have shown that it doesn’t necessarily aide more so than other diets in weight loss, but it does fuel the body with healthy protiens, veggies, frutis, and healthy fats and not processed junk. Issues with this is if you drop grains and dairy and swap it with jerky (which is a big thing for some paleo players) and other meats with high LDL cholesterol and triglcerides (hot dogs , bacon, things that necessarily aren’t healthy proteins) can cause blood pressure and heart issues so if you do this make sure you are eating healthy lean protein

  • Caloric intake: user specific, based on a 2,200 calories
  • Macronutrients:
    • 40% fats
    • 20% carbs
    • 40% proteins

And there you have it! The top 10 diet trends that are out and about on the market. I hope this was informative in case anyone was trying to decide which diet to follow to lose weight. Which diets have you done? What was your outcome with it? Shoot me a message or comment below!

Much love,
Jae

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