With so many types of diets, so many books, workshops and conferences about them, how do we know which one suits us best? Some may try different types, even going through all the range before settling for one in particular. Let’s have a look at the most known diets.
The belief of this diet is that cooked food is not as healthy as unprocessed one, though heating food at temperatures below 104 to 118 is acceptable. Some say a minimum of three-quarters of a person’s diet should consist of uncooked food. A difficulty when starting the diet is that your body is used to eating „hot” food, so for a while, it might be a good idea to go parallel as a smooth transition so your body won’t receive a shock.
There are so many yummy looking recipes for this diet you’re going to want to try them at least once.There are many raw restaurants, you’ll never be out of a choice!Also, you can find a lot of websites offering organic and raw ingredients.
What does a balanced raw diet look like:
• fruit – 75-85%;
• vegetables – 10-20%;
• nuts and seeds – 5%.
As with every diet, the paleo one advertises that it is the healthiest you can eat because it is only nutritional and it will help you not only lose weight, but also have a clearer skin, more energy and prevent disease. It is thought that by using modern, processed food you are hurting your body with all the preservatives and additives found in it.
What to eat and what to avoid according to this diet:
Ok to eat Avoid
Lean meats Processed food and sugars
Nuts and seeds Starches
Healthy Fats Alcohol
The diet leans a lot on eating grass-fed meat, as it is thought healthier. The problem is that you don’t have control over what producers feed the animals, so you’ll have to look for certain products that guarantee 100% grass-fed.
To give you an idea, you could try Chomps Snack Sticks, 100% grass-fed beef that is in accordance with the Paleo diet and they will help keep you in shape, as with all diets, a good portion of exercise is included. Also, it is advised to avoid stress, get frequent sun exposure and sleep more.
As with raw, the vegan one eliminates all animal products, even dairy and eggs, but welcomes fruits, vegetables, leafy greens, whole grains, nuts, seeds and legumes. A balanced nutrition is essential to keep your intake of nutrients, like the so-called „nutrients of concern”:
• fiber – 22 to 34 grams / day for adults – lots of fruits, veggies, whole grains, beans, and other legumes are high-fiber;
• potassium – 4,700 mg / day -it counters salt’s ability to raise blood pressure, decreases bone loss, and reduces the risk of developing kidney stones;
• calcium – 1,000 to 1,300 mg / day -you can take from dark green veggies, calcium-fortified soy milk and orange juice, almond butter, and soy yogurt;
• vitamin B-12 – 2.4 micrograms, critical for proper cell metabolism, can be found in fortified soy milk along with wheat gluten and soy products;
• vitamin D – 15 micrograms a day, which you could get from staying outdoors, in the sun for a while every day and as vitamin D is usually met in animal products, vegan sometimes have a tough time meeting the necessary daily dose, as such a suplement may be necessary;
• iron – dried beans, spinach, enriched products, brewer’s yeast and dried fruits;
• zinc – needed for growth and development, can be found in grains, nuts and legumes, but you may need to take supplements(they shouldn’t contain more than 15-18 mg zinc).
Being a vegan, but not a raw vegan means you can eat cooked food, so you have a larger variety of recipes to choose from, not to mention desert, or could tackle some homemade or bought bars and biscuits.
When you think about vegetarians, the common knowledge is simply that they don’t eat meat, but actually, there are different types of diets:
• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.
• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.
• Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.
• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.
A good plan for a vegetarian diet would have to follow these main ideas:
• keep your intake of sweets and fatty foods to a minimum;
• choose whole or unrefined grain products when possible;
• use a variety of fruits and vegetables, especially foods that are good sources of vitamins A and C;
• If you use milk or dairy products, choose fat-free/nonfat and low-fat varieties.