Ever wondered what type of diet does your eating habits align with? Curious about the variety of diets you can try out? Here is a close look at our top 3 recommended diets which you can easily adopt using local ingredients to elevate your lifestyle and health!
Keto Diet
The ketogenic diet, also known as "keto," is a detoxifying method or a way to "reset" the body, with claims of rapid weight loss in as little as 21 days.
Scientific backing
The keto diet is a dietary plan that emphasizes a high intake of fat and limiting intake of carbohydrates. The diet aims to induce a metabolic state called ketosis, where the body primarily uses fat for energy when carbohydrates are scarce. This is achieved by restricting carbohydrate intake to between 30-50 grams per day. The keto diet allows for liberal consumption of fatty proteins like meat, poultry, and seafood, as well as eggs, cheese, butter, cream, and full-fat dairy. Ketosis is a natural process, and while the diet keeps the body in this state consistently, it is not dangerous. Ultimately, the goal of the keto diet is to facilitate the rapid burning of stored fat.
Food intake
Comprises of fish, meat, eggs, dairy, oils, and green vegetables, while avoiding foods like pasta, rice, grains, potatoes, and most fruits due to their high carb content. However, there are a few exceptions, such as raspberries and even acai berries! Acai is very keto-friendly due to its low carb, high-fat content. Sadly, our favourite go-to Acai bowl ingredients like yoghurt, granola, juices are to be avoided but fret not! If you want to make a keto-friendly acai bowl, here are a few suggestions you can try:
Liquids: Unsweetened coconut milk or almond milk
Toppings: Chia Seeds , Cocoa nibs , almonds
Sweeteners : Stevia , monk fruit
Health benefits
weight loss by boosting metabolism and reducing appetite.
Improve heart health by reducing intake of cholesterol.
Protect brain function through the ketones that generate during the keto diet ; providing neuroprotective benefits that can strengthen and protect the brain and nerve cells.
Vegan Diet
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This diet is a form of a vegetarian diet as it eliminates meat and animal products. One of the primary effects of this diet is that it reduces the intake of cholesterol and saturated fat. It takes some planning, but if a vegan diet is rationed out properly, it can have many positive effects.
Scientific backing
According to a study by GEICO study. European Journal of Clinical Nutrition, 2013, Participants in under a vegan diet lost more weight. They also improved their blood cholesterol and blood sugar levels compared to those following a control diet.
Food intake
To compensate for a lack of meat, you must find a way to incorporate more sources of protein and vitamin B-12 into their diets. The diet emphasizes the consumption of dietary fibre and foods that are free of cholesterol, and potentially low in saturated fat depending on the type of oils used. Plant-based meat substitutes that have undergone processing (e.g., plant-based burgers and sausages) often have a high salt content. To reduce salt consumption, you should opt for whole-food protein sources like lentils, beans, and nuts.
Health benefits
Minimize overall risk of coronary heart disease
Weight loss
Reduce Hypertension
Paleo Diet
The paleo diet seeks to imitate the eating patterns of our hunter-gatherer ancestors from thousands of years ago. The theory is that the agricultural revolution and subsequent modern food processing have introduced foods that are incompatible with our biology.
Scientific backing
According to research conducted by the International Association for the Study of Obesity, the hunter-gatherer way of life and diet are associated with excellent metabolic and cardiovascular health. Furthermore, a study published in the Journal of Nutrition discovered that those who adopted the paleo diet exhibited decreased all-cause mortality rates, lower oxidative stress levels, and reduced mortality rates from heart disease and cancer.
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Food intake
The paleo diet emphasizes the consumption of whole, unprocessed foods such as fruits, vegetables, lean meats, nuts, and seeds. It is recommended to avoid processed foods and ingredients like sugar, bread, certain vegetable oils, trans fats, and artificial sweeteners. An easy rule of thumb for the paleo diet is to avoid foods that appear to be factory-made. Make sure to examine the ingredients list and nutrition labels, even on foods marketed as "healthy."
Health benefits
Lose weight or maintain a healthy weight
Reduce heart disease, or cardiovascular, risk factors
Improved gut health
How do Superfoods play a part?
Acai berry
Acai berries are low in carbohydrates and high in vitamins making it a perfect candidate for creating diets. Acai berries possess great versatility as they can be consumed in various forms such as powder, cereal, juices, smoothies, energy drinks, oatmeal, plain yogurt, or simply mixed with water. Its low caloric content means you can chow away happily guilt free!
Majority of Acai products are created by freezing the fruit's flesh immediately after harvest, which helps to retain many of the natural minerals.
They are termed superfoods for a reason - with its ability to provide endless benefits for your body when eaten in moderation. Acai has been utilized for centuries as a cleansing food and is a well-known element of detox diets such as vegan and paleo for eliminating contaminants from the body. Kick start your journey to better health now with Gratefood’s organic raw acai.
Spirulina
This naturally vegan food is so packed with nutrients, the World Health Organization believes it has enormous potential to combat malnutrition! Because it contains all nine essential amino acids, it is considered a
complete source of protein for vegetarians. Many take it as a way to help detoxify the body from metals. Hence, it is frequently used as part of cleanses, supplementing protein or detox diets like vegan and keto.
This nutrient powerhouse is abundant in amino acids, antioxidants, raw vegan protein, vitamins, minerals, and essential nutrients. Don't hesitate to introduce our fresh frozen spirulina into your routine and experience the difference.
Acerola
A type of fruit with a cherry-like appearance and commonly enjoyed due to its superior nutritional profile and superfood status. It is one of the most potent source of vitamin C in the world while also containing many minerals and other vitamins. As Vitamin C is water-soluble, it can’t be stored in the body and so it’s best to include it in your daily diet to have a regular intake. Each of our 100 grams pulps of frozen Organic Acerola Cherry delivers a whopping 1180% of the daily recommended value of vitamin C!
Simply include Gratefood Organic Acerola Cherry to your smoothies, yoghurt, oats, and healthy recipes for that extra boost in your immune system and collagen production.
CONCLUSION
Food wields immense power in optimizing human health and environmental sustainability on Earth. These diets have shone a light on the different effects food we consume can have on our body and how it’s important to practice mindful eating.
It is recommended that any drastic dietary changes, such as the paleo diet, be carried out under the supervision of a qualified nutrition professional. It's crucial to understand that any strict eating regimen limits food categories which contain a variety of nutrients necessary for our bodies. For example, dairy products, which are an excellent source of calcium, and legumes and whole grains, provide us with energy and fiber. As a result, the paleo diet has the potential to lead to nutrient deficiencies and should be approached with caution. Finding the perfect balance in your nutritional intake when using any of these diets may be tricky but with the right mindset and resources, a well-planned diet can meet nutritional needs during all stages of life.