Top 10 Most Popular Alternative Dietary Lifestyles
Many
people think of “diet” as a dirty word, as it has come to mean
depriving oneself, usually for the sake of weight loss or as a means of
nutritionally correcting a body imbalance such as high cholesterol or
diabetes. But the word “diet” means “the kind of food you eat;” it is a
synonym of “nourishment,” and health experts agree that there is a
science to taking care of your body through nutrition. An alternative
dietary lifestyle is a more appropriate way to think of eating plans of
deprivation, because by definition they identify what is and isn’t okay
to eat. It’s important to avoid fad diets, which are usually based more
on hype than science.
One thing is certain: The “Western diet” — which describes the
“normal” American diet loaded with processed foods, high-fat dairy
products, red meat, and sugar — is a quick way to an early grave, or at
least loads of nutritionally based health problems. Here are the top ten
most popular alternative dietary lifestyles.
#1: Mediterranean Diet
The inhabitants around the Mediterranean Sea are vaunted for their
long life spans and low rates of cancer and cardiovascular ailments.
Their diet — really it’s more of an eating pattern than a structured
diet — is low in red meat, sugar, and saturated fat. They instead eat
lots of fruits, vegetables, whole grains, beans, nuts, legumes, olive
oil, and flavorful herbs and spices. Seafood is preferred over other
types of meat, and a moderate enjoyment of eggs, cheese, and yogurt is
encouraged. Sweets and red meat are reserved for special occasions, but
red wine and exercise are daily components.
#2: Weight Watchers
The name brand in structured, weight loss-oriented diets, Weight
Watchers has been around since the 1960s and boasts a legion of
enthusiastic followers. The cornerstone is the points system, in which
every food is allotted a certain number of points, and you’re allowed to
eat a certain number of points a day. The system is designed to achieve
a calorie deficit of 1,000 calories a day, meaning you’ll lose two
pounds a week if you are faithful and stick with the somewhat tedious
points tallying. No foods are off-limits, and the Weight Watchers
website catalogs 40,000 foods and their point values (no points for
fiber-loaded fruits and veggies, high points for things like candy). But
the biggest benefit of Weight Watchers is the support network; members
are encouraged to attend in-person meetings at least a few times a
month. Of course, this is how the company makes money: A monthly pass to
unlimited in-person meetings is $39.95, which also includes access to
eTools. Or you can pay as you go; meetings are $12 to $15 per week, with
a one-time $20 registration fee. To follow online only, a three-month
plan is $65. Long-term lessons that stick with you after the program
include the ability to choose between nutritionally dense foods and
those with little value. Exercise is encouraged, and you get bonus
points (to eat more) for enough activity.
#3: Mayo Clinic Diet
This diet, developed by one of the country’s leading medical groups,
is focused on breaking bad habits and picking up good ones. You follow
the Mayo Clinic Diet book; the first two weeks, you focus on the 15 key
habits that are outlined by the authors, which restricts certain foods
but allows unlimited snacking on fruits and vegetables; after two weeks,
it becomes a calorie-counting and learning exercise, and nothing is
off-limits — but you’re supposed to develop a pattern of healthy eating
consisting of fruits, vegetables, lean meat, high-fiber whole grains,
and low-fat dairy. Alcohol is somewhat restricted, and exercise is part
of the plan. The book costs about $20.
#4: Vegetarianism
It’s pretty simple: Stop eating meat, and you’ll likely lose weight
and fend off chronic diseases. Of course, some non-healthy items — like
French fries and birthday cake ice cream — are perfectly compatible with
a vegetarian diet, so it’s really up to you to make good choices. This
may be a hard switch for hardcore carnivores, but if you’re already not
putting meat at the center of every meal, going veggie shouldn’t be too
stressful. These days, most every restaurant and wedding reception has a
vegetarian option, and hundreds of cookbooks and websites exist to
support vegetarian lifestyles. Exercise isn’t an inherent element of a
vegetarian diet, but it’s encouraged for everyone.
Veganism — skipping all animal products, namely meat, eggs, and dairy
— is touted as the more hardcore version of the vegetarian diet. It’s
more of a philosophy than a diet; vegans are often animal rights
activists. It’s very restrictive; beyond the obvious, vegans can’t eat
any items made with lard (refried beans), whey (margarine), or Jell-O
(gelatin, which is made from animal bones and hooves). True veganism
requires serious planning and commitment, so it can be hard to stick
with.
#5: Volumetrics
The theory behind volumetrics is that people tend to eat the same
weight — like, literal poundage — of food each day, regardless of the
number of calories. For example, a pound of low-density carrots contains
as many calories as an ounce of high-density peanuts. So if you fill
your plate with foods that are less energy dense, meaning they have
fewer calories per gram, then you’ll be eating fewer calories without
eating less food. It’s about making smart swaps; sweet potatoes for
white potatoes, Again, this is more of an eating pattern than a
structured diet, but The Ultimate Volumetrics Diet book is a good guide,
developed by the diet’s original pioneer, Penn State University
nutrition professor Barbara Rolls. The plan focuses on eating, but Roll
recommends walking for 30 minutes most days of the week, which can be
achieved by parking farther from the store or getting off the bus a few
stops early. The book costs about $15.
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