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Guest post by Evolve MMA, Asia’s premier championship brand for martial arts. It has the most number of World Champions on the planet. Named as the #1 ranked martial arts organization in Asia by CNN, Yahoo! Sports, FOX Sports, Evolve MMA is the top rated Martial Arts gym in Singapore.
Everyone wants to lose weight and get fit. The problem is, there are a lot of fad diets out there that promise quick results. While some are completely false and have no scientific basis, there are others worth considering.
Today, the ketogenic diet is all the rage. People from all over the world observe this diet and swear by its ability to burn fat through ketosis. You might have heard how it works wonders for a majority of people looking to lose weight and improve their overall health.
You also might have come across the Palaeolithic diet or more commonly known as paleo. Paleo took off a couple of years ago and still has a strong following from all over the globe.
Then there’s the low-carb diet which thousands if not millions of people have tried with hopes to win the fitness battle.
These diet buzzwords have had their fair share of fame during the last couple of years. It’s no wonder why since all three of these diets not only promise but deliver marked results and notable improvements.
Do these diets all seem the same to you? Need help in knowing which diet you could stick to for the long run?
Today, Evolve Daily will help you weigh in and differentiate between these three different diets.
1) Ketogenic Diet
What can I eat?
A keto diet centers on fat, which supplies as much as 90% of daily calories. You are advised to consume a lot of different kinds of healthy fats such as avocados, coconut oil, butter, lard, and nuts. Have moderate protein intake like meat, poultry, eggs, tofu, and keep your sugar and carbohydrates on the minimum.
You are also encouraged to eat green leafy vegetables and cruciferous vegetables such as broccoli and cauliflower. Starchy vegetables and other vegetables and fruits high in carbohydrates and sugar are not advisable to consume when you’re on this diet.
How does it work
Instead of relying on glucose for energy that comes from carbohydrates found in grains, legumes, vegetables, and fruits, the keto diet aims to force your body to burn a different kind of fuel that the liver produces from stored fat in the body.
Burning fat seems like a great way of losing weight, but getting the liver to produce ketones is not that easy since it requires you to have very low carbohydrate intake – fewer than 20-50 grams per day.
Reaching a state of ketosis requires a few days, and more often than not, you might get the dreaded keto-flu. You will get weak and tired easily during the first few days as your body adjusts to the diet, you would feel a lot better as soon as your body eases into a new energy source. You also should monitor your protein intake as it may interfere and stall ketosis.
Who can try this diet
A lot of people enjoy this diet since they already love the food that is recommended for this diet. Keto is great for people who are looking into short term weight loss. People who have type 2 diabetes can also benefit from it since high keto levels allow the body to maintain glucose at a low but healthy scale. The lower intake of carbohydrates can help eliminate large spikes in blood sugar, curtailing the need for insulin.
2) Paleo Diet
What can I eat?
Paleo or the Paleolithic diet is a dietary plan based on foods akin to what might have been consumed by humans during the Paleolithic era, which dates from around 2.5 million to 10,000 years ago.
This diet focuses on whole foods and, unlike keto, you can enjoy a wider variety of fruits and vegetables. You can consume different types of meat and fish and oils from fruit and nuts.
Since it is a diet that follows what humans ate thousands of years ago, anything that is processed should be avoided. Potatoes, dairy, some legumes and grains, and refined sugar is also on the list of foods to avoid while on the paleo diet.
How does it work?
Like keto, paleo has a low carb intake requirement. Paleo also aims to return to a way of eating food that’s more like what our early ancestors ate. The rationale behind the diet is that the human body is genetically mismatched to the modern diet that emerged with farming practices.
Farming and agriculture changed what and how the population consumed since dairy, grains, and legumes were only later introduced as an addition to human diet staples. Due to these relatively late and fast changes, our body’s ability to adapt is outpaced. This mismatch is thought to be another factor in the preponderance of the obesity, diabetes, and heart disease we have today.
Who can try this diet
Individuals who are looking into losing and maintaining weight should look no further than paleo. Since the diet allows you to eat more whole foods, you will be spoilt for choice compared to keto.
People who are also looking into stabilizing their blood sugar levels can also consider this diet.
3) Low-Carb Diet
What can I eat?
There is no strict definition of what a low-carb diet is. Keto is an example of a low carb diet, although low-carb has a slightly higher carb intake compared to keto.
The typical low-carb diet list contains different kinds of meats, poultry products, fish, seafood, nuts, seeds, vegetables, fruits, and healthy fats. Like the two diets listed above, it minimizes the intake of high-carb foods like grains, starchy vegetables like potatoes, sugary drinks, and highly-processed foods.
How does it work?
Being on a low-carb diet puts you in a mild state of ketosis unless you go on a fast or undergo a strenuous workout. Even if it does not put you on a higher level of ketosis, there are still some health benefits you could enjoy from this diet.
When you restrict carb consumption, you naturally boost your consumption of high-fat and protein-dense foods. These foods can satiate you or make you feel full for a longer period, thus making you eat less compared to before.
Who can try this diet
This diet is great for people who are looking for a more relaxed approach. It is perfect for those who don’t like a stringent diet. It basically lets you eat foods you should avoid when on keto or paleo but in controlled portions.
This diet is also good for people who want to stabilize their energy and blood sugar. Going on a low-carb diet will help you level your blood sugar, especially if you consume complex carbs in favor of simple ones.
Nutrition is a personal thing. Diets don’t work immediately, and there is no diet that fits everyone. Different people thrive in different kinds of diets. Maybe keto is good for your co-worker but not suitable for you.
Try to find the right diet that you can easily stick to and maintain and partner that diet with an active lifestyle and an ample amount of rest. Needless to say, all of these diets require you to have a healthy intake of water. So down that H2O.
If you’re ready to trade in your “Dad Bod” or you’ve always wondered if there was an easy-to-follow nutritional and exercise plan that will get you in the best shape in your life, without endless hours in the gym or trying to survive on lettuce and water, then look no more. BJJ Fanatics has brought one of the most respected BJJ martial artists, teachers and school owners, Tom DeBlass in to share the simple to follow secrets that have him in the best shape of his life at age 35! Check out “Ripped in 12 Weeks” available here where Tom will share all of his nutritional and fitness secrets in an easy to follow format, complete with guidebooks and recipes.
