Pros and Cons of a few diets out there week 5 Summary

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.  

 Jenny Craig:

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

Psychological approach

Focus on the long-term

Emphasis on eating whole foods

All-in-one support

Scientifically supported



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

Promotes exercise


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

Weight management

Reduced inflammatory markers

Cancer prevention

Environmentally friendly


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. 

Intermittent fasting: 

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. 

  1. Cut your portions in half on everything but vegetables
  2. Double you vegetable portions 
  3. Learn and Get Healthy fats everyday (portion controlled)
  4. Get fruits but portioned
  5. Limit white foods flour, added sugar and rice
  6. Move 30 minutes a day 
  7. Stretch ON PURPOSE 10 to 15 minutes a day 
  8. Weight bearing activity 15 to 30 minutes 2 days a week 
  9. Sleep EVERY NIGHT 8 hours Non negotiable
  10. Read something positive other than FB 15 minutes a day
  11. Create boundaries and enforce them 
  12. Pause and be mindful all the time
  13. 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





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