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http://media.blubrry.com/pledgetraining/content.blubrry.com/pledgetraining/Diet_Confusion_Clarity-Part_1-5_Categories_Of_Diet.m4a
What Diet Is Right For Me ?
So first, a diet is what you eat… it doesn’t mean that you’re going to lose 10 pounds fat, or gain 5 pounds of muscle in a month, or that it’s going to shred you out and make you win your upcoming competition! A diet is JUST…what you eat. Anthropologists often study the ‘indigenous diet’ of different cultures to see how different types of food patterns affect human health or how different genes could affect people ability to thrive of different food patterns. However, this series is going to focus on various popular consumer and therapeutic diets that you commonly hear about, the types of diets that your friends try to corral you into doing with them (or maybe you’re the friend doing the corralling, like me J).
So here’s it is, and big 5 category break down of the diet world:
The 5 categories of diets:
Portion control
Macronutrient
Food quality
Food timing
Therapeutic
Here’s a short list of examples of popular diets:
Keto, zone, paleo, whole 30, autoimmune, dash, weight watchers, wild diet, primal diet, IIFYM, Atkins, vegetarian, vegan, dash, gluten-free, raw foodism, juice fast, Daniel fast, fasting, intermittent fasting, and renaissance diet (breath a deep breath)
Okay lets start at the beginning with category 1 and the O.G. diet type- a portion or calorie based diet.
* Category 1: A Portion-Controlled Diet
* These diets give you pre-packaged meals, shakes, portion-sized containers or designate a calorie goal to control portion amounts of foods. These can also take the form of a ‘block’ or ‘points system’ to make it easier to follow. Saying things like ’10 points a day’ or you get 3 5-block meals each day.
* These can be very effective and work well for most people who don’t want to have to count each and every macronutrient, or learn how to use a calorie tracker.
* Popular systems that use this approach include: beach body, weight watchers, medifast, and other programs with portion sized frozen meals, bars and/or shakes.
* In general, these diets are successful when followed and are not necessarily meant to be followed forever. However, weight watchers and the ‘block method’ are flexible enough to include going out to eat, having an occasional drink and other social events and therefore could be reasonable permanent diets if you appreciated that type of consistency and routine!
Okay, now that we learned about the easiest style of diets to follow, lets get into the nitty-gritty calorie-tracking, crazy meal-prepping, every-nutrient crunching madness that is a Macronutrient-based diet.
* Category #2: A Macro-Based Diet
* Macros, of ‘If it fits your macros’ is a popular diet style that is capable of achieving measureable and predictable body composition changes that makes it perfect for body-builders and serious athletes alike. A macronutrient-based diet categorizes every food into 3 macronutrients: protein, carbs and fat – and then keeps track of intake of each precisely- to the gram. Popular ways to organize your diet is by grams or to a specific calorie amount as a percentage of calories from each of the 3 groups.
* There are technically 4 macronutrients (because alcohol is a macronutrient) but we only practically use 3 of them: protein, carbohydrates and fat. Carbs and protein are 4 kcal/gram, fat is 9 kcal/gram and alcohol is 7 kcal/gram.
* A popular example is the Zone Diet 40/30/30. Basically,
What Diet Is Right For Me ?
So first, a diet is what you eat… it doesn’t mean that you’re going to lose 10 pounds fat, or gain 5 pounds of muscle in a month, or that it’s going to shred you out and make you win your upcoming competition! A diet is JUST…what you eat. Anthropologists often study the ‘indigenous diet’ of different cultures to see how different types of food patterns affect human health or how different genes could affect people ability to thrive of different food patterns. However, this series is going to focus on various popular consumer and therapeutic diets that you commonly hear about, the types of diets that your friends try to corral you into doing with them (or maybe you’re the friend doing the corralling, like me J).
So here’s it is, and big 5 category break down of the diet world:
The 5 categories of diets:
Portion control
Macronutrient
Food quality
Food timing
Therapeutic
Here’s a short list of examples of popular diets:
Keto, zone, paleo, whole 30, autoimmune, dash, weight watchers, wild diet, primal diet, IIFYM, Atkins, vegetarian, vegan, dash, gluten-free, raw foodism, juice fast, Daniel fast, fasting, intermittent fasting, and renaissance diet (breath a deep breath)
Okay lets start at the beginning with category 1 and the O.G. diet type- a portion or calorie based diet.
* Category 1: A Portion-Controlled Diet
* These diets give you pre-packaged meals, shakes, portion-sized containers or designate a calorie goal to control portion amounts of foods. These can also take the form of a ‘block’ or ‘points system’ to make it easier to follow. Saying things like ’10 points a day’ or you get 3 5-block meals each day.
* These can be very effective and work well for most people who don’t want to have to count each and every macronutrient, or learn how to use a calorie tracker.
* Popular systems that use this approach include: beach body, weight watchers, medifast, and other programs with portion sized frozen meals, bars and/or shakes.
* In general, these diets are successful when followed and are not necessarily meant to be followed forever. However, weight watchers and the ‘block method’ are flexible enough to include going out to eat, having an occasional drink and other social events and therefore could be reasonable permanent diets if you appreciated that type of consistency and routine!
Okay, now that we learned about the easiest style of diets to follow, lets get into the nitty-gritty calorie-tracking, crazy meal-prepping, every-nutrient crunching madness that is a Macronutrient-based diet.
* Category #2: A Macro-Based Diet
* Macros, of ‘If it fits your macros’ is a popular diet style that is capable of achieving measureable and predictable body composition changes that makes it perfect for body-builders and serious athletes alike. A macronutrient-based diet categorizes every food into 3 macronutrients: protein, carbs and fat – and then keeps track of intake of each precisely- to the gram. Popular ways to organize your diet is by grams or to a specific calorie amount as a percentage of calories from each of the 3 groups.
* There are technically 4 macronutrients (because alcohol is a macronutrient) but we only practically use 3 of them: protein, carbohydrates and fat. Carbs and protein are 4 kcal/gram, fat is 9 kcal/gram and alcohol is 7 kcal/gram.
* A popular example is the Zone Diet 40/30/30. Basically,