• Monika

From Keto to Fasting: the scoop on various nutritional protocols.


I get a lot of questions on different diets, intermittent fasting and various nutritional plans that are being promoted in the media and health & wellness sources. In this article I wanted to present a short summary of the most popular ones from Keto to fasting.

Keto

High fat (75% of calories), very low carb (5% of calories), moderate protein diet (20%), originally designed in the 1920s to help patients with epilepsy.

Low Carb

Low carb, high protein, moderate fat approach.

Paleo

Getting back to eating like our Paleolithic ancestors. A paleo diet limits foods that became common when farming emerged about 10,000 years ago so basically that means no sugar, dairy, gluten & grains, potatoes, legumes.

The Whole 30

30 day clean eating plan designed to help remove foods that may have negative impact on your health.

NO to: sugar, alcohol, grains, legumes, peanuts, dairy, msg, carageenan, MSGs, sulfites.

YES to: meat, eggs seafood, vegetables, fruit, healthy fats, tree nuts, seeds, sweet potatoes, white/red potatoes.

Pegan

No sugar, gluten, dairy, very little fruit, beans sparingly.

Eat mostly plants, healthy fats, low mercury fish, and think of meat as condiment.

Going vegan until dinner

Popularized by the book "Eat Vegan before 6:00) this strategy eliminates all animal products until your evening meal.

Intermittent fasting protocols

Intermittent fasting is an umbrella term for ways of eating that restrict calories (i.e. fasting) during a certain window of time. See five different forms of intermittent fasting below:

1. The fast-mimicking diet

Restrict calories for 5 consecutive days, every 3-4 months

Day 1 - 1100 calories

Day 2 to day 5 - 750 calories

2. The Warrior Diet

Eating window is only four hours or less.

People typically fast all day and just have one large meal, usually at night.

During the fasting window people can consume minimal calories from raw fruits and veggies or dairy products, but are encouraged to wait and eat the bulk of their calories during the four-hour window.

3. Time-restricted feeding

Narrow the window of food consumption between 6 to 10 hours such as 8am to 2pm (6), 6am to 2pm (8), or 8am to 6pm (10). One of the most popular approaches is the 16:8 diet, also called Leangains, where you fast for 16 hrs followed by an eight-hour eating window.

4. Two-week cycling

Reduce calories for 2 weeks, return to normal diet for 2, repeat.

5. The 5:2

5 days a week normal diet, 2 days a week - 25% of calories of your normal diet.

What's my approach and how does it compare to keto, paleo and low carb?

If you are my client you already know that my approach to nutrition is based on behavior change and building healthy eating habits that work for the individual long term and not following a restrictive diet.

When I make my recommendations I take into consideration a variety of factors but for the most part in my practice I incorporate the PN mixed meal approach.

Pn mixed meal - my approach

Basic concept: consuming mostly whole, minimally processed foods, with a nutritional breakdown roughly: 40 % carbs, 30% protein, 30% carbs but can be adjusted based on body composition, exercise levels and goals.

How does the PN meal compares to Keto, paleo and low carb?

What's the best approach for you? What nutritional protocol, if any, do you practice, and how has it been working for you?

Do you need help navigate often very confusing nutrition and diet industry? Let me help. Shoot me an e-mail HERE and let's talk.