Podcast release date: 7/31/2022
Podcast duration: 36:55
3 Key Takeaways
Fasting is a safe and effective way to maintain health and lose weight
Eat "real" whole foods that have not been altered or processed in any way
Strict diets are often not holistic or sustainable, they are too limiting and do not offer all of the nutrients necessary to promote health
Fasting
It is not considered a diet plan or diet trend it is simply increasing the times between eating food
Does not involve limiting the types of food you eat, only the time window in which its eaten
Helps improve insulin sensitivity
Stimulates autophagy (process in which the body removes bad cells to detox)
16 hour fasting windows seem to be most effective for most people
Sirtfood Diet
This diet is filled with foods that contain Sirtuins (proteins that help the aging of cells and make them more resistant to stressors)
Sirtfoods include red wine, apples, blueberries, citrus fruits, red onion, green tea, turmeric and kale
The idea behind the Sirtfood plan is that high polyphenols (sirtuins) are beneficial for health and are considered "superfoods"
This diet plan includes two phases,
One week of having a Sirtfood meal and three green juices a day
Two weeks having three Sirtfood meals and one green juice
Many health experts believe this is a very unsustainable diet because it involves a massive caloric deficit and it lacks crucial macro nutrients such as fat and protein
Keto Diet
Involves eating high fat and very low carbohydrate (less than 40grams per day)
This forces the body to use ketones for fuel instead of sugar
Great for people with epilespy and type II diabetes
Increases insulin sensitivity and decreases blood sugar
Very effective for weight loss
Best to cycle on and off this diet
Some women cannot tolerate this diet
negativity alters their hormone levels
Dash diet
This is a dietary approach to stop or reduce hypertension (high blood pressure)
It is considered to be effective for patients who have heart disease and high blood pressure
It involves consuming low sodium and high potassium foods
It is important to stay hydrated on this diet
Dash diet includes poultry, fish, vegetables, low-fat dairy products, grains, nuts, seeds, processed food, fast food and spreads
Paleo diet
The idea behind this diet is simple:
Only eat foods that were accessible to cavemen or hunter gathering tribes
This includes whole foods that have not been altered or processed in any way
This diet does not restrict calorie intake
Jillian argues that most of the foods included in the paleo diet were not readily available during the paleo era
Generally this diet is considered very healthy
It includes eggs, fish, fruits and vegetables
Carnivore diet
This diet involves eating only meat and dairy
Very effective for weight loss
Similar to keto diet
Must consume enough fat to promote ketone body production
With this diet, you can miss a lot of proteins and fibers that come from plants
Important to supplement with fiber because it is not found in meat
Best to cycle on and off this diet
Rules to Stay Healthy
Eat real food and try to avoid chemicals like artificial color, artificial sweetness, and preservatives
Every healthy diet must include macronutrients (fat, protein, carbs) micronutrients (vitamins, minerals and polythenols)
Don’t overeat, calories eaten should match calories burned each day
The paleo diet, sirtfood diet, and carnivore diet break these golden rules so Jillian recommends not to follow them
White carbs (from flower and processed grains) are not good for health, don’t eat them especially when you want to lose weight
White carbs are known as "simple carbs"
These cause massive spikes in blood sugar
Alcohol can be beneficial only if you drink less than 4 per week
Your workout time should be no more than 4 hours per week for the average person
Take a break in your workout if your performance is down and if you feel exhausted
Try adding more protein and liquids to your diet
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