The new year heralds a new chance to restart your life in a healthy way. And these three diet trends may help you on this new path.
While you may have read about these trends, here’s information you may not have seen.
Diet Trend 1: Intermittent Fasting
In the past few years intermittent fasting has popularized, and as it has, its notoriety rises.
If you are unfamiliar with this trend, it is eating and fasting at designated periods usually to lose weight. This diet trend originates from traditional fasting, which is a complete abstinence from food or a reduction of food consumption for 12 hours to one month. Traditional fasting often involves low-calorie intake. This intake has the body adapt by changing physiologically. Intermittent fasting tries correcting this change by alternating periods of restricted eating and those of normal.
Three methods exist: alternate-day fasting, whole-day fasting, and time-restricted feeding. The first method alternates between days of standard intake and those of restricted intake for at least one meal. The second one alternates between one day of complete fasting or restricted calorie intake and another of standard intake. Such a system, for example, may have three days each week for fasting and four for standard eating. The last is a situation in which each day has set eating times and set fasting times.
This diet is for those who rarely eat. Those that are diabetic, are pregnant, eat while taking medication, are adolescent, or have eating disorders should not incorporate this diet into their lives.
The long-term effects of intermittent fasting are unknown, according to research.
Diet Trend 2: Pegan Diet
Mark Hyman, M.D., founder and medical director of the UltraWellness Center, explained the pegan diet, “It’s really simple. Eat foods low in sugar and starch. Eat lots of plant foods. If you’re going to eat animal foods, eat sustainably grown or harvested foods. Have foods that have lots of good fat, like nuts and seeds, olive oil, avocados.” The book “FOOD: What the Heck Should I Eat?” introduced this idea in 2018, and Hyman is the author. Since, this amalgamation of diets has gained grounds, but most still know nothing. Pegan is a combination of paleo and vegan. A paleo diet is one that emulates the eating habits of our Paleolithic era human ancestors. Veganism is abstinence from all animal products.
The key to maintaining this diet is the reason you follow it. The reason ought to be tight or else motivation may drain.
Diet Trend 3: Intuitive Eating
Intuitive eating focuses on sensing the bodily needs, or interoception. Many diet, but eventually few maintain their diets strictly. A reason may be that diets may not, despite a diet’s purpose, reduce obesity, says Traci Mann, UCLA associate professor of psychology. She and her research team discovered dieting doesn’t work long-term or upwards of two years. By the word of registered Dietitian Nutritionist Katleen Meehan, only five to 20 percent of long-term diets last. Intuitive eating reconfigures itself to align with every person’s metabolism, so this trend may be easier to conform to and may last.
Like intermittent fasting, intuitive eating has popularized, especially with “Intuitive Eating, 2nd Edition: A Revolutionary Program That Works”, which laid down the ten principles:
- Repel the thought that you must diet.
- Moderate hunger.
- Eat anything.
- Be guiltless for eating.
- Become skilled at gauging your fullness.
- Be pleased with eating.
- Resolve emotional issues without food.
- Accept your physique and metabolism.
- Do not think only of the number of calories possible to avoid when eating.
- Choose food beneficial to your health.
Intermittent fasting revolves around the time you eat, the pegan diet around eating plant foods and foods low in sugar and starch, and intuitive eating around understanding your physical needs. Start this new year healthy with any of these fresh trends.