Are you looking to try out a fad diet for the new year? Alec and Tyler are here to breakdown the pro's and con's of 4 of the most popular diets. IIFYM, Keto, Whole30, & the Paleo diet.
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IIFYM (If It Fits Your Macros)/Flexible Dieting: • Counting and tracking of calories and macronutrients. Utilizing various percentages of protein, carbohydrates, and fats to reach a calorie goal. An example breakdown is a 30% protein, 50% carbohydrate, and 20% fat breakdown. Depending upon your fitness goal (fat loss, muscle gain, maintenance, etc.) you will either increase or decrease the three macronutrients. • Tracking 101 - Utilize an App like MyFitness Pal to track your food and macros. • Calories 101 – Protein (1g=4 calories), Carbohydrates (1g=4 calories), Fat (1g=9 calories)
Keto Diet: • Focused on consuming a high fat, moderate protein, and low carbohydrate diet, with the intentions of converting the body’s energy system from glucose to ketones. • Keto transition – cut carbs drastically (less than 50g/day) and utilizing “keto supplements” (BHB and/or MCT Oil products). Confirming “ketosis” via urine strips is recommended, but not required. • Typical macronutrient breakdown: 60-75% fat, 15-30% protein, 5-10% carbohydrate
Whole30: • Directly from the Whole30 rules: “Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.” • 30 day challenge • No sugar (real or artificial), alcohol, grains, legumes, dairy, baked goods, junk food, etc. • No weighing or taking measurements of yourself for 30 days.
Paleo: • “If a caveman didn’t eat it, neither should you.” • Focus on whole foods and avoid processed foods. • Focus on: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils. • Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.
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transformation ratio Fad Diets Explained: IIFYM, Keto, Whole30, & Paleo | Brain Gainz | |
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