Top 5 Dietary Trends to Watch for in 2020

Top 5 Dietary Trends to Watch for in 2020

Thanks to the wonderful world of the web, we are all far more susceptible to learning new information and following trendy new lifestyles. Among these new trends and lifestyles, fresh new dietary trends are emerging and breaking through to the mainstream.

 

Here are the top 5 dietary trends to watch for in 2020.

 

1. The Ketogenic Diet

The ‘keto’ diet is a low-carb, high-fat diet which has been proven to be far superior to the often-recommended low-fat diet.

There are a few different types of Ketogenic Diets, but one thing they all have in common is the fact that it is a low-carb diet based around the idea that you get more calories from protein and fat and less from carbohydrate.

This diet is typical for individuals who are looking to lose excess fat, however there are many other health benefits which include improved insulin sensitivity, reduced risk for diabetes/prediabetes and a reduced risk for cancer, among others.

More information about The Ketogenic Diet can be found here.

2. The Primal Diet

This diet is more of a lifestyle than anything… a lifestyle based on eating only the foods that primitive humans would have eaten… and wherever possible, raw and unaltered. As you may have guessed, this means absolutely NO processed foods and no farmed foods (such as grains).

Even milk should be consumed in its raw form… unpasteurized. This concept is relatively new and therefore has not been thoroughly researched yet.

More information about The Primal Diet can be found here.

3. The MIND Diet

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The goal here is to reduce dementia and overall decline in brain health. This diet places emphasis on consuming berries, but not all fruit in general.

Currently, while there are no set guidelines on how to follow the MIND diet, more information can be found here.

4. The Plant-Based Diet

As the name suggests, this diet limits or avoids animal products. The focus is on plants including vegetables, fruits, whole grains, legumes, seeds and nuts. This diet can help with weight-loss while improving overall health.

This diet (which is also known as the “WFPB” diet, meaning Whole-Foods Plant-Based) shares some common ground with the typical vegan and vegetarian diets, however there is a bit more flexibility as the WFPB diet allows for limited consumption of animal products such as dairy, meat, poultry, seafood, eggs and honey.

More information about The Plant-Based Diet can be found here.

5. Intermittent Fasting

Often paired with the Ketogenic Diet, Intermittent Fasting is quite simply explained. You’re essentially fasting for 16 hours total, per day. 8 of these hours are typically spent sleeping, while the other 8 hours are spent going about your day.

No food is allowed during the fasting period, and one may only consume water, tea and coffee (among any other non-caloric beverages).

More information about Intermittent Fasting can be found here.

5 Things Making You Gain Belly Fat

5 Things Making You Gain Belly Fat

Aside from being visually unappealing, excess belly fat is also extremely unhealthy. Now while this may sound a bit extreme, let’s consider the facts.

Belly fat can factor for diseases such as:
– Metabolic syndrome
– Type 2 diabetes
– Heart disease
– Cancer

 

In the world of medicine, unhealthy belly fat is known as “visceral fat”. This type of fat surrounds the liver among other organs in the abdomen.

Here are 5 of the more common things which are causing you to gain belly fat.

 

1. Not Enough Sleep

Sleep is crucial to your health. Over the years, researchers have directly linked weight gain to inadequate sleep. Sleep deprivation can make you gain fat because it increases levels of a hunger hormone, while decreasing levels of a fullness hormone. Without enough sleep, maintaining your ideal weight is nearly impossible.

2. Stress

Cortisol is a hormone essential for survival. It’s produced through the adrenal glands and enables the human body to activate a strain response. Unfortunately, it could result in weight gain (especially in the abdominal region) if produced in excess. Various methods have been used to combat heightened stress levels such as mindfulness meditation practices, a reliable routine and a healthy work environment (among other solutions).

3. Fruit Juice

Fruit juice is a sugar bomb. Even unsweetened fruit juices (typically marked “100% juice”) contain copious amounts of sugar. Daily sugar intake should not exceed 37.5g for men, and 25g for women. In a nation who favors sweet and salty, this can be difficult when watching weight. Mixing fruit juices with water can prove to be a healthier alternative.

4. Inactivity

Over the past few decades, humans have generally become much less active. It’s no wonder there has been a parallel increase in obesity. A major survey observing societal habits in the US between 1988 and 2010 concluded that there was a huge boom in inactivity, weight gain and abdominal girth in both men and women. A healthy, proven workout regimen accompanied by a nutritional diet plan is crucial in this day and age.

5. Alcohol

Habitual alcohol consumption can lead to inflammation, liver disease and many other health issues. Excess calories from alcohol are stored as belly fat (hence the “beer belly”). Recent studies have shown that men and women consuming over three drinks per day are 80% more likely to have excess belly fat. The only solution here is less alcohol!

 

All in all, maintaining a healthy routine with a regular sleep schedule and residing in a low-stress environment can prove to be extremely beneficial to your health. Let’s tackle that belly fat by limiting sugar intake and controlling portions when consuming alcohol.