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How to Choose a Diet That Works for Me?
3) Is this type of diet effective for me?
Even if you feel good eating a certain way, this does not mean that this type of diet is the right choice for you. Indeed, your genetic makeup and biochemical individuality can enable you to lose weight or improve your health with one type of diet more than another. For example, the ketogenic diet can lead to an improvement in blood lipids and blood glucose levels in one individual but can cause the opposite effect in someone else. Similarly, some individuals may be more predisposed to losing weight on a low-fat diet, while others may be more successful with a low-carbohydrate diet. That’s why it’s important to measure your results objectively through blood tests and the monitoring of your body composition (waistline, weight, muscle mass and fat percentage).
4) What do all the recommended dietary approaches have in common?
When we analyze all the recommended dietary approaches (low carbohydrate diet, Mediterranean diet, vegetarianism, etc.), we find that there is consensus in the scientific community on several points in common. So, without further ado, here are 4 tips for improving your health that you can follow regardless of the fat, carbohydrate and protein content of your diet.
- Prioritize fresh, unprocessed foods of good nutritional quality
Regardless of whether a food is high in fat or carbohydrates, or is of animal or vegetable origin, it is a better choice for your health if it is a real food such as a fruit or vegetable, fish or legumes, rather than a processed food such as bacon, a sugary drink or a junk food product.
- Consume good unsaturated fats
Regardless of whether you choose a low or high fat diet, it is best to prioritize good unsaturated fats such as olive oil, nuts, fatty fish and avocados. A large number of studies have shown that the consumption of good unsaturated fats is associated with a significant decrease in the risk of cardiovascular problems and premature death. On the other hand, additional studies show that a high intake of saturated fat increases inflammation and disrupts the normal composition of the gut microbiota.
- Avoid refined sugars
Foods containing refined or added sugars have low nutritional value and cause significant fluctuations in blood glucose and insulin secretion. These metabolic disturbances promote weight gain as well as the development of insulin resistance and dyslipidemia. Regardless of the carbohydrate composition of your diet, it’s best to choose complex carbohydrates (vegetables, fruits, whole grains and legumes) that keep blood sugar and insulin at stable levels, contain vitamins, minerals, phytochemicals and antioxidants essential to maintaining health, and provide a high intake of fiber that regulates intestinal transit and establishes a diverse intestinal microbiota.
- Listen to your hunger and satiety signals
Regardless of the macronutrients composition of your diet (carbohydrates, fats and proteins), if you eat too much food or your portions are too big and you find yourself feeling too full when you leave the table, it will have detrimental effects on your health and your body composition.
References
- Lamri et coll. (2012). Dietary fat intake and polymorphisms at the PPARG locus modulate BMI and type 2 diabetes risk in the D.E.S.I.R. prospective study. Int J Obes;36(2):218-24.
- Sonestedt et coll.(2009). Fat and carbohydrate intake modify the association between genetic variation in the FTO genotype and obesity. The American Journal of Clinical Nutrition; 90(5):1418-1425.
- Grau et coll. (2010) TCF7L2 rs7903146-macronutrient interaction in obese individuals’ responses to a 10-wk randomized hypoenergetic diet. The American Journal of Clinical Nutrition, 91(2): 472-479.
- Juneau (2018) Vers un consensus sur les effets des gras alimentaires sur la santé. Observatoire de la Prévention. http://observatoireprevention.org/2018/12/17/vers-un-consensus-sur-les-effets-des-gras-alimentaires-sur-la-sante/
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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