Summary Week 5
Our Mantra of the week
Our Mantra Of the week: Every Decision I make is the right one for me.
Pros and Cons of a Few of the Diets out there
This week we learned some pros and cons of several different diet plans. I want to remind you all that I want everyone to be able to do whatever works for them Today I am going to give you tome facts about each one. That is all. I know you have done your research if you are doing any of these. If anything I say today peaks your interest. Please do your research. I am you Health and Wellness Coach and will support you in any eating plan you choose.
Prepackaged meals delivered to you weekly
They have compliant foods: Only their prepackaged foods, condiments, dressings, and soups. Low-fat dairy and Fruits and Vegetables Non COmpliant: restaurant foods, store bought foods and sweets and desserts that are not JC
Pros: Easy, Pre Portioned meals, Tastes good, Nutritious
Con’s: COST 15-23 dollars a day 550 to 800 a month
Food must be frozen, Processed foods and NO eating out.
Prepackaged meals delivered to your home or from a store front. But they do allow more grocery store foods.
Pros: Convenient, wide variety, nutritionally balanced, exercise encouraged, they do allow a little alcohol, transition plans available
Cons: 250 to 350 a month plus groceries. Heavily processed foods and restrictive.
Foods are based on Green, Yellow and Red it reminds me of the WW in the 90’s when it was exchanges.
Access to certified health coaches
Focus on the long-term
Emphasis on eating whole foods
Language can be somewhat degrading
No face-to-face option
Requires intense commitment
WW (Formerly Weight Watchers)
Balanced and flexible
Teaches lifelong skills
No foods are forbidden
Slow and steady weight loss
Tons of support and resources
Reduces diabetes risk
Can be costly
Counting points can be tedious
Weekly weigh-ins are necessary
Limited evidence for cardiovascular benefits
Too much freedom for some people
May lead to unhealthy dieting
Hi Consumption of olive oil, legumes, fruits and vegetables MOD to High consumption of fish, moderate to low of dairy
Little to no red meat
Balanced, flavorful diet
Promotes heart health
Better diabetes prevention and management
Mental health benefits
Reduced inflammatory markers
Some foods are costly
Additional guidance may be necessary for certain conditions
Some dietary restrictions may be challenging
Concerns with alcohol intake
May fall short on some nutrients (D and Calcium )
No specific guidelines to follow
Can be time consuming
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet
Pro’s weight loss, improves cognitive function, slows various cancers, reduces inflammation caused by high blood sugar, helps people get off sugar.
Cons: restricts carbs to 25gr a day, initial weight loss is usually water weight, may trigger brain fog, risk of not getting all your nutrients, a,c,k,folate and fiber. Over consume unhealthy saturated fats and trans fats.
Not a diet plan.
Intermittent fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It’s currently very popular in the health and fitness community.
When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.
The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between.
Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day.
The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week, but eat normally the other 5 days.
Coach Paris’s Opinion
All Diets work: if you follow them and you will keep the weight off if you continue to follow them. That being said, no Diet is designed to work for everyone. AND NO DIET will work if you are not willing to be 100% in! Everyone of these have qualifying Pros and we could probably take one or 2 things from each one and make an amazing plan. You have to know what you are capable and WILLING TO DO!
Here’s what I know you have to do.
- Cut your portions in half on everything but vegetables
- Double you vegetable portions
- Learn and Get Healthy fats everyday (portion controlled)
- Get fruits but portioned
- Limit white foods flour, added sugar and rice
- Move 30 minutes a day
- Stretch ON PURPOSE 10 to 15 minutes a day
- Weight bearing activity 15 to 30 minutes 2 days a week
- Sleep EVERY NIGHT 8 hours Non negotiable
- Read something positive other than FB 15 minutes a day
- Create boundaries and enforce them
- Pause and be mindful all the time
- Track your food and your feelings
We hope this information helps you understand each plan and if you like anything you read that you will do the research and choose what works best for you. Always on your side Coaching will support you in any eating plan and we will teach you good nutrition, benefits of activity and how to create and how to create a healthy mindset.
Live a Life You Love,
Paris, Marlene and Sally
Living Naturally Essentially LLC Always On Your Side Coaching
Progress Not Perfection