or the most part, the more popular diet plans like dairy-free, low carb and gluten free are good diet plans. Often people will adopt one of these for specific reasons, such as an allergy to dairy or celiac disease. Even so, it’s a good idea to ask some pertinent questions about each one before you jump into one of them.
Here are our 25 Questions Answered About Popular Diet Plans:
Low Fat Diet Plan
1) How much fat should you eat on a low fat diet and is this total fat or saturated fat?
How much fat you consume depends on several factors including your overall health, height and weight. A low fat diet generally means cutting back on both the total amount of fat you eat and reducing the saturated fat in your diet.
2) What can you eat on a low fat diet?
A low fat diet should be filled with lean protein and lots of veggies. You load up on fruit and greens. Low-fat dairy products are allowed as are nuts, whole grains, fish, and poultry. Butter and fatty meats like salami or bacon should be avoided.
3) Are all fats the same?
There are several types of fat. Some are healthier than others. The two that are the most harmful are saturated fat and Trans fat. Saturated fat comes primarily from animal products like meat and milk. It raises “bad” LDL cholesterol levels. Trans fat is manufactured fat produced when vegetable oil undergoes a process called partial hydrogenation It lowers “good” HDL cholesterol. Unsaturated fats include monounsaturated and polyunsaturated and are healthier fats. They should be chosen over saturated fats and trans fats when possible.
4) Do fat free and low fat foods lack nutrient value?
Not all do. You should be choosing whole foods like fresh fruits, vegetables, lean meats, and whole grains. Read the food labels on processed foods. Fat free food products shouldn’t be loaded with sugar or additives and should be lower in calories than the full fat version.
5) Are low-fat diets risky?
As long as you are getting the necessary fat to help your body absorb key vitamins like A, D, E, and K, the risk is low. Your body needs healthy fat to function at its best. You also need to eat fat to lose fat. It may sound contradictory but it’s true. Once your body realizes that it’s getting a regular intake of fat, it will be more willing to burn its fat stores since there is no real need to retain fat unnecessarily.
MARKETING PLOY: Since the 1970’s, professional health officials have promoted low-fat, or no-fat diets as a way to prevent heart disease from high cholesterol.
Dairy Free Diet Plan
A dairy free diet plan — most of the time — refers to milk products only. Dairy-free also doesn’t necessarily mean you are Vegan.
6) Can you eat eggs on a dairy free diet?
Yes. Eggs are non-dairy. Most of the time, a dairy allergy refers to milk products only.
7) Is it safe to cut out a whole food group?
Many cultures don’t consume milk and their health does not suffer. Milk is a cultural food adopted in European and American diets. Eating a diet rich in vegetables, fruit, seafood, lean organic meat and whole grains provides the needed vitamins, minerals and nutrients
recommended by the USDA.
8) How do you replace the lost calcium from dairy products?
Osteoporosis is a serious concern for many, especially women and young children. It’s important you get enough calcium by eating foods rich in calcium to replace the missing dairy products. Here are just a few examples:
- Dark, leafy greens (collard greens, bok choy, kale, broccoli)
- Beans (if tolerated)
- Sesame Seeds
9) Will going dairy-free help me lose weight?
Losing weight is very possible when you adopt a dairy-free diet. One reason, it’s speculated is because of the high calories found in whole dairy products. (Source: JAMA Network)
10) Does dairy free mean you are vegan?
Dairy-free doesn’t necessarily mean you are Vegan. You can still eat eggs and meats.
MARKETING PLOY: Dairy products are high in fat and calories. Going dairy free will help you lose weight.
Low Carb Diet
The American Heart Association says that saturated fats raise LDL cholesterol levels. Yet some recent studies have found that eating saturated fats do the opposite; they lead to the reduction of saturated fat since you are burning fat for fuel. A low carbohydrate diet is a healthy diet that reverses metabolic disease like diabetes.
11) Do low carb diets exclude essential food groups?
Low carb diets do cut out grains, legumes, sugar and starches, especially in the first stage of the diet. Very low carb diet plans cut out fruits as well.
12) Are Low carb diets high in saturated fat dangerous?
Low carb diets encourage the consumptions of fatty foods like meat and eggs rich in saturated fat and cholesterol. The American Heart Association says that saturated fats raise LDL cholesterol levels. Yet some recent studies have found that eating saturated fats do the opposite; they lead to the reduction of saturated fat since you are burning fat for fuel.
Which is right?
The verdict is still out and chances are there will never be one solid answer. This conflict is not limited to just low-carb diets, you’ll find conflicting information with just every diet you research.
So what do you do?
Eat sensibly. Perhaps limit your saturated fats but don’t eliminate them. Talk to your doctor or a nutritionist that reads and understands the latest research and information. Let them guide you to what they feel might be best for you.
Remember, every person is different with different needs so a custom diet plan with sensible eating practices may be your best option.
13) Are low carb diets safe for long term use?
Low carb diets have proven to be safe as a long term diet plan. Studies have shown that several populations throughout the world, including the Inuit and the Masai in Africa, have eaten almost no carbohydrates for almost their whole life. These populations eat lots of meat and fat and have no evidence of chronic diseases found in Western populations.
14) Is most of the weight loss on a low carb diets just water weight?
It is true that the first week or so you will lose a lot of water weight on the low carb diet. After that the weight loss comes from the fat stored in your body.
15) Do low carb diets actually work?
Low carb diets do work, quite well in fact. One of the reasons for the success of so many on this diet is because it is based on real-food, restricting only those food groups that don’t necessarily provide nutritional value. It’s a healthy diet that reverses metabolic
disease like diabetes.
MARKETING PLOY: The low carbohydrate diet is based on the idea that you consume fewer calories from foods like lean protein and fat rather than starchy vegetables and fruits.
There are a variety of healthy fats that are consumed in the Mediterranean Diet, and these are fats that help keep your weight down.
16) Are fats allowed on the Mediterranean diet?
The Mediterranean diet allows for a variety of healthy fats. These include nuts, olive oil and fish rich in omega-3. These types of fats help keep your weight down.
17) Is the Mediterranean diet good for someone who can’t eat dairy or gluten?
The Mediterranean diet starts out low in dairy products, and emphasizes nuts making it a good fit for dairy-free individuals to use dairy alternatives. Unsweetened almond milk for example is a good choice to use in place of dairy milk. Gluten-free eaters can enjoy the Mediterranean diet by swapping the whole wheat and other grains with brown rice, quinoa, amaranth, millet, and buckwheat.
18) Does a Mediterranean-style diet follow American Heart Association dietary recommendations?
Mediterranean-style diets are close to the American Heart Association dietary recommendations. However they don’t follow them exactly. The Mediterranean diet has a rather high percentage of calories from fat.
Note: Please read the article from the New York Times about how the sugar industry paid scientists to downplay the link between sugar and heart disease… and instead shift the blame to fat!
19) Does the Mediterranean diet help your heart?
Some studies (Source: Plos.org) show that following a modified Mediterranean diet can benefit a healthy heart. Scientific evidence proves that the positive effects such as reducing cholesterol comes from the results of the Mediterranean diets rich sources of
fruits, vegetables, legumes and whole grains and protein sources such as fish nuts and low-fat dairy.
20) Can kids eat the foods found on the Mediterranean diet?
With the rise in the number of obese children in recent years many parents are looking for a way to start healthier habits for their children. Those who stuck to a Mediterranean diet are less likely to be overweight.
MARKETING PLOY: The Mediterranean diet is low in saturated fat and high in fruit and vegetable content leading to weight loss and a longer life.
Raw Food Diet
A raw food diet helps your body remove built up toxins and treats chronic disease like diabetes or pain.
21) What is a raw food diet?
A plant based diet where no cooking is needed. The diet mainly consists of fruits, vegetables, nuts and seeds. Raw food plan requires tedious preparation such as blending foods for smoothies or dehydrating foods to make fruit or vegetable crackers.
22) Will you lose weight?
It’s very likely you will lose weight if you follow the many rules of a raw food diet.
23) How easy is it to follow?
The raw food diet is difficult to follow simply because raw food suggestions are interpreted differently by every dieter. The dieter has to make the choice on whether to add cooked foods or how they will be prepared. Food preparation can be a lengthy process that includes blending, juicing, dehydrating and fermenting foods.
24) What are the benefits?
You lower your cholesterol when you eat a raw diet. Raw food diets help you clear skin problems and gain more energy. A raw food diet helps your body remove built up toxins and treats chronic disease like diabetes or pain.
25) What Do I Eat on a Raw Food Diet?
The raw food diet can be followed in different ways. Often those who follow this type of eating plan are vegan. Some consume a few raw animal products like raw milk, raw fish or raw meat. Some eat only raw foods while other dieters include cooked foods as well.
MARKETING PLOY: The raw food diet is marketed to consumers as the most healthful food for your body is uncooked foods, that heating the food kills its nutrient and it’s the ultimate way to lose weight.
Where one person may find success with a certain diet, another person may find the same diet too restricting. In addition, every individual must take into consideration their personal health issues, lifestyle, wants and needs when trying to choose which diet
is best for them.
That’s why we decided to publish the e-Book “Diet Plans Exposed: What Everyone Should Know About Fad Diets” and offer it to you for FREE!
Because “Diet Plans Exposed: What Everyone Should Know About Fad Diets” is a must read report for EVERYONE! Not only if you are obese, overweight or carry to much fat. Yes, you read that right! Even if you don’t need to lose weight or burn excessive fat, it’s a must read e-Book because the foods you chose also have a direct correlation with your overall health.
You can find out more on our blog post “Diet Plans Exposed”.