Hey there, workout junkies.
Welcome to 2020!
The new year has begun, and we know you’re trying to get in shape.
Let’s talk about the best and worst diets you can do in 2020.
We’ll talk about their history as well as their benefits.
Where did they come from?
Can they improve my heart health?
What about the bad diet?
Can it make me even less healthy?
We’re talking all that AND more...
What’s The Best?
The Mediterranean Diet.
You have heard of the Mediterranean Diet, right?
It’s basically one of the healthiest diets around.
I’m serious.
The benefits are nearly endless.
The Mediterranean diet is comprised of a number of foods from countries in and around the
Mediterranean Sea.
These include Greece, Cyprus, Croatia, Spain, Morocco and Italy.
The diet is primarily based around legumes, olive oil, fruits and vegetables.
You are also suggested a moderate amount of fish, cheese, yogurt and wine.
Interest in this diet began in the 1960’s when reports stated that the rate of coronary
heart disease was decreasing in Mediterranean countries.
Linking this discovery to their diet, people around the world began adopting what was dubbed
the “Mediterranean diet”.
Let’s break down some of it’s amazing benefits:
Heart Health Why don’t we have a closer look at this
for a moment.
It’s not just data from the 1960’s that supports this finding.
There have been many studies since then confirming that the Mediterranean diet improves your
heart health.
A study done in 2006 showed that supplementing olive oil or nuts into your meals for 3 months
could lower both your cholesterol level and blood pressure.
Normally, if these levels are too high, you are at risk of heart disease.
Another study from 2008 was shown to reduce your odds of metabolic syndrome by 14%.
Weight Loss On top of heart disease, the Mediterranean
diet can prevent a ton of additional health issues.
Try weight reduction for example.
It’s probably why you’re starting off your new year by heading to the gym.
If you were to go with this standard diet, you can potentially lose around 22 pounds
in less than a year.
That may not seem like a lot, but losing double-digit pounds just from switching up your diet is
a huge achievement.
Research has indicated that sticking to the Mediterranean diet can lead to both decreased
weight and belly fat over a period of 5 years.
You can experience a greater rate of weight loss with the Mediterranean then with a traditional
low-fat diet.
Alzheimer’s Disease Right now you’re probably thinking, “This
sounds great!
When do I begin?”
Well hold your horses there for a second.
This diet still has more to offer.
For instance, did you know it can reduce your risk of Alzheimer’s disease?
Given that an estimated 5.8 million Americans currently suffer from the illness, you may
want to consider going Mediterranean after all.
The antioxidants located within the fruits and veggies go to work fighting against free
radicals, restoring cognitive function in your brain.
It can also increase the amount of protein in your brain, helping to keep it healthy.
Type-2 Diabetes Alzheimer’s can be terrifying, but compared
to the number of people with diabetes, there’s little competition.
Out of the 30 million Americans with diabetes, close to 90% of them suffer from Type 2.
The Mediterranean diet holds the ability to protect your body from type-2 diabetes.
A study conducted in 2011 showed that people who commit to this eating routine were 52%
less likely to develop the disease.
Longevity By decreasing your weight as well as your
risk of Diabetes, Alzheimers and heart disease, the Meditteranean diet is bound to have a
great final result.
Another great benefit of the Meditteranean diet is its ability to increase your longevity.
Think about it, you’re eating mostly vegetables and fruits.
Well try this on for size...
Were you aware that steady consumption of the diet’s contents has the potential of
reducing your mortality rate by 20%?
For information on what Mediterranean food to eat and when, it is best to contact your
doctor or nutritionist.
Now that we’ve discussed the best diet of 2020, let’s get into the dirty stuff.
Have you heard about the worst diet you can do this year?
Well strap yourselves in, because it’s bound to shock you.
But before we continue, are you concerned about your overall health?
Perhaps you should check out our recent video the 9 Healthiest High-Fiber Foods You Should
Be Eating.
Also, are you trying to get in shape for the new year?
You need to check out our clip on what running for 30 minutes can do to your body…
Now let’s talk about the worst diet of 2020.
What’s the worst you ask?
THE KETO DIET.
Don’t let that jaw drop too far.
Yes, it’s true and many health experts have agreed.
While it seemed to be all the rage back in 2019, studies have shown that the world famous
Keto diet may not be all it’s cracked up to be.
For the two of you who still may not know, the Ketogenic diet requires you to eat low-carbs
and higher fats.
Since you are no longer consuming carbohydrates, your body will use your fat as fuel to burn.
Throughout history, variations of the Keto diet have been used to treat a number of health
issues.
Beginning in Ancient Greece, physicians began using the diet as a way to treat epilepsy.
Moving through the centuries, people would continue to use it to combat the condition
as well as other illnesses.
While people have seemingly gone crazy for it over the last little while, very little
research is available to support the belief that the long term effects actually work.
To be fair, it has been found to help in the case of epilepsy and short-term weight loss.
But experts have pointed out some downsides that do not make it look as promising as it
once did.
These include: Insufficient Weight Loss Evidence
Yes, a short term keto plan does help you cut weight rather quickly.
But there is little conclusive evidence supporting the belief that keto helps you keep that weight
off.
Much of the time, people who attempt the keto diet actually don’t see a significant difference
in weight.
This is normally because they are still consuming too much protein.
When you are cutting carbs, you are supposed to be replacing it with fat.
Some people make the mistake of doubling their protein instead.
While you’re allowed to have moderate amounts, your protein intake should remain low.
In order for the diet to properly work, you must be consuming between 55 - 60% fat, 30
- 35% protein and 5 - 10% carbohydrates.
If you deviate from these numbers, your body is unlikely to go into ketosis, a fancy word
for the fat burning process.
Keto Flu Have you heard of this gem?
Yes, with a decreased carb intake comes an illness.
It has been described as a collection of symptoms that serve as a reaction to the keto diet.
These include nausea, vomiting, diarrhea, dizziness and headache along with plenty others.
When you first begin the keto diet, the loss of carbs in your system puts your body into
a sort of withdrawal.
It is said to be similar to the one experienced when trying to get off caffeine.
Symptoms of the keto flu normally last about a week.
That’s right, the flu for an entire week.
If you would like to skip getting sick.
Perhaps it’s time to find another diet.
Poor Gut Health Since you’re cutting down on carbs, you
will be taking in less fiber.
This nutrient is essential to maintaining a proper gut.
If you aren’t consuming enough, your digestive system will not work properly.
Low fiber intake eventually causes you to experience constipation.
This is due to your bowels not functioning properly.
There is sometimes no worse feeling than being out of shape and constipated at the same time.
Throw the keto flu into the mix and you’re in hell.
Low fiber can also damage your microbiome.
This is the bacteria located in your gut that assists in digestion, disease prevention and
brain health.
Several studies have linked the keto diet to an increase in gut inflammation.
Not to mention damaged microbiome among epileptic children.
Bad Breath I mean, sure.
We all want to look good.
But does it really matter if your breath stinks?
Low-carb diets in general are known for bringing on halitosis, but the keto diet is perhaps
the most notorious culprit.
Here’s how it happens.
When your body is undergoing ketosis, the fat burning will produce certain chemicals.
These chemicals are released through your breath, forming what many have come to call
“Keto breath”.
To get rid of it, it’s suggested that you drink water to flush out the chemicals.
Either that, or start brushing your teeth more.
The good news is that the diet is likely working in your favour.
The early stages of the diet that is.
Only time will tell if the keto diet actually works for you.
Are you looking for a new diet this new year?
Did this video help?
Let us know in the comments below.
We’d love to hear from you!