I swim through the pool of diet misinformation and miracle juice cleanses so that you don’t have to.

Brief Description of popular diets – Macro adjustment, elimination, calorie focus

· Low Carb (50-100g/day)

o Good to improve insulin sensitivity, reduce energy crashes,

· Adkins – Similar to keto but higher protein allowed

o 4 part diet that slowly reintroduces healthy carbs.

· Ketogenic (~20g/day)

o Use bodyfat and ketones as energy source

o Mistakes – too much carbs, too much protein, not enough sodium, not enough fat, not being patient enough, not taking it seriously

· Zone Diet – Even macro allotment ~30% of each, but Only Low GI carbs allowed

o ** Talk about difference between GI and GL

· Low Fat diets (10% or less) – High carb focus, low protein

o Fat has the most calories per gram – cutting it out helps weight loss

o May be beneficial for some auto immunes

o Long term health consequences from lack of fat.

· -Talk about benefits of FAT in the human body. Brain, nerves, cell membrane

· Shifting tide from high carb no fat focus of 80’ and 90’s. People cut fat out and still the heart disease is skyrocketing.

· Saturated fat is not linked to heart disease in recent studies. It does increase LDL (Bad) but also HDL (Good)

· Ration of total cholesterol to HDL is what matters in blood work, different cholesterol densities

· ALSO – Everyone has a different NORM for cholesterol and blood levels

· IIFYM – Find Macros (Activity + BMR + weight goals + rough estimate ranges for macros) Anything goes as long as it fits your macros!

· Reverse Dieting

o Slowly reintroducing calories after long period of deficit

o Improves NEAT, raises metabolism, normalized hormone levels, allows you to eat more

o Mistakes – contingent on your activity increasing as well, only focused on calories, hard to do since most weight loss is more about habit change and adding food back in can be a trigger

· Paleo – Only foods available to ancestors, NO grains, dairy, legumes, and processed foods

· No Animals

o Vegetarian – No Meat

o Pescetarian – No meat except for fish

o Vegan – No meat or animal products

o Mistakes – Not taking it seriously to replace the nutrients you would be getting from eliminated foods. Vegan DOES NOT mean Healthy (Brownie)

· Carnivore Diet – Only meat. No plant fiber or carbs (Super elimination diet)

· Intermittent Fasting – Limiting your time window for eating AT LEAST 12 hours

o Changes habits of eating, not as focused on what you’re eating

o 14:10, 16:8, 18:6…. Skip Meals basically

o Lowers Inflammation, improves blood markers, Improve cholesterol numbers, increases HGH profile, increases insulin sensitivity, and cell repair (autophagy)

o Women tend not to respond as well as men – body likes to have extra fat.

o Mistakes - Don’t go crazy when you do eat, it’s not a get out of jail free, also, you’re eating less food so make sure you get what you need when you do eat.

A diet is a sustainable long term eating plan. The ok diet you follow is better than the perfect diet you don’t. If it sounds too good to be true – it is. Don’t believe any hype about juice cleanses, or macro elimination diets. Watch out for BLUE ZONE myths.

Diets that claim to be miracle cures almost always involve some processed food reduction. Shitty food affects everyone differently, but food sensitivities are a real thing – It’s not the diet fixing you, it’s the fact that you stopped punching yourself in the face

#50 - Carbs: Friend or Foe? (Are Carbs Making You Fat?) - Nutrition Crash Course Part 4 of 7

The Average to Athletic PodcastBy Graham TuttleMar 29, 2021