The word ´diet´ may still send many of us into a frenzy and panic, me included. I mean just the idea of cutting carbs and chocolate out of my life makes me want to quit before I´ve even started. But, with the trend towards fashionably healthy meals and insta-worthy smoothie-bowls, the word diet has been given a new lease of life. So we´re left with the question: to diet or not to diet? Well, the answer is simple: know your body and stay well researched!
Heres a list of 2019´s top ranked diet trends:
Image source: Pinterest
1.Mediterranean:
Image source: Yahoo
Keen on a diet that aids weight loss and reduces heart disease and diabetes? And is also based off some of Italy and Greece´s oldest, simplest recipes? The Mediterranean diet is just what you need!
Click here for a sample meal plan.
Not only does this diet advocate for eating simply cooked, yet super nutritious and healthy meals, but also (and this part I´m sure many of you will LOVE), suggests you drink 1 glass of red wine per day. Yes, you read that correctly.. next to teas, coffee, water and other unsweetened drinks, wine is recommended. But remember moderation is key and this is not an excuse to get drunk..getting drunk would actually counteract what this diet aims to do.
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese and yogurt.
Eat only rarely: Red meat.
Don't eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods. - Health Line
2. Managing that microbiome:
Image source: BBC
Gut health is more important than you may think. Did you know that the bacteria in your gut affect not only your bowel movements, but also your weight and immunity too?
Tips and foods to keep your gut healthy and happy:
1. Plants and more plants: The variety of bacteria and fungi living in your gut need a variety of foods, which means you have to feed them right. Make sure to get in a variety of plant-based foods to keep your gut healthy and happy.
2. Fermented goods:
¨Fermented foods include sauerkraut, kimchi, miso, kombucha and many pickles. We can’t be certain the bacteria they contain reach the gut, but in countries where this type of food is eaten frequently people appear to have better gut health and less bowel disease¨- BBC
3. Fibre is your best friend: Fibre is key for helping along bowel movements and easing digestion. Fibre is not only found in forms like All Bran Flakes, but also in fruits like apples and prunes, nuts and pulses. If you´re new to ingesting fibre though, it may cause bloating, so be sure to drink lots of water.
4. Probiotic: Yoghurt is a probiotic, which (in some brands) contain live cultures which encourage healthy bacterial growth.Try the range of live culture yoghurts at Woolies, they´re super healthy and delish too! (Live culture yoghurt is also good for helping you deal with upset stomachs).
5. Probiotics cousin the prebiotic:
¨While probiotics are live, beneficial bacteria, pre-biotics are non-digestible fibers found in foods like bananas, onions, and garlic. Prebiotics go through a fermentation process in our digestive tract that helps increase the number of good bacteria in our digestive system.¨ - Good Food Made Simple
KEY TIP: eat organic or as close to natural as you can get!
3. Intermittent fasting:
Celebs like Jennifer Lopez, Hugh Jackman and Kourtney Kardashian all swear by it. The intermittent fasting diet focuses rather on WHEN you eat, than WHAT you eat.
¨This diet plan isn't so much focused on what you eat but when. For two non-consecutive "fast" days each week, intermittent fasters abstain from eating except for one small meal of just 400 to 500 calories for women and 500 to 600 calories for men. For the remaining five "feed" days, you can eat whatever you want.¨ - CBS News
Cautionary measures: Be cautious though as fasting affects hormones, so this diet shouldn´t be used by pregnant or breastfeeding women. Another worry with this diet is that it may lead to an increase in eating disorder cases, due to its unnatural, time-based relationship to food. So be sure to be careful and maybe chat to your healthcare professional first.
So, whatever health craze or diet you´re wanting to test this year, be sure to keep yourself informed and aware of the benefits AND risks involved. Knowing your body and realising that everyone reacts differently to diets is also key, so be sure to chat to a professional before taking any drastic steps (especially if you have any health-related risks to be aware of).
Jess x