Dash, GI, 5: 2, and Stone Age diet LCHF
How good is the big trend diets really – and especially for whom? We asked dieticians to go through five of the most popular diets and find out what is good and less good, with them.
DASH (Dietary Approach to Stop Hypertension) is far from a new diet, it has been recommended for years by the US health authorities. From the beginning it was developed to lower blood pressure and reduce the risk of cardiovascular disease in those who follow it. And it works – by avoiding salt and sugar, eat more vegetables, whole grains and protein sources and switch to leaner dairy products, the risk of suffering from heart problems reduced, according to several major studies.
Good with diet
This diet is very similar to the recommendations I provide as a dietitian for a long time. If you follow the get together a good diet. Dash diet contains everything you need.
Dash was originally developed to lower the blood pressure but also has been found to have other effects. Is the weight loss you want to with the diet can dash to be a good option – provided you adapt energy intake to energy consumption.
Drawbacks of diet
It is not for everyone. Do you have a sensitive stomach, it may be that it’s a little hard to digest for you. But it can be tailored to your specific needs.
If you have a sensitive stomach, or IBS, it can be hard with all these fibers. Then you may need to adjust the diet by replacing grain bread and whole wheat pasta to rice and seeds, for example.
Not everyone has the time. To reduce the amount of salt required is almost sure you cook all your food from scratch. Ready meals and food you eat out often contain too much salt.
Here you can read more about the Dash Diet
GI, glycemic index, is a measure of various food effect on the glucose in the body. In the first instance it is the carbohydrates in the food that affects the GI value. Carbohydrate-rich foods with a high GI are often called “fast carbohydrates” because they quickly increase blood sugar levels and those with low GI thus called for “carbohydrates”. The GI diet increases the intake of vegetables, legumes, nuts and seeds, foods that are often more compact and contains protein, fiber and sometimes fat, such as beans, whole grain pasta and brown bread.
Good with diet
Great way to eat if other aspects of the dietary recommendations are followed. For example, eating a lot of vegetables, limit intake of red meat and processed meat products, eat less fat from meat, butter and cream and take in more fat from fatty fish, canola and olive oil is a good and balanced diet.
A diet with a low glycemic index is often high in fiber and hearty, and low GI means many times even to eat smaller portions and ingests a small amount of carbohydrates.
Easy to follow, not least because many feel that it provides a stable saturation and it will not be hungry or hungry between meals.
Low GI gives weight reduction of the amount of energy one gets itself is less than the need, that is, how much you burn, and is a great way to maintain a lower weight.
Drawbacks of diet
It is difficult to estimate GI value of many foods and blood sugar response also depends on how much you eat of the food.
If you opt out of the fiber and nutrient-rich fruits and vegetables because of high GI values becomes a bit wrong. Boiled potatoes have a high satiety index and in many ways is a good food are rejected because of their high GI value.
5: 2 is a diet that will considerably cut down on calorie intake for two days each week, but eating three hearty meals at each of the other days of the week. The two fasting or semi-fasting days should not be consecutive. The diet is also recommended that the amount of sugar, snacks and snacks are minimized and that you should try to stick to the three objectives.
Good with diet
One method that may be worth a try and then see as a challenge to find the best food choices for managing the day. To also take the opportunity to learn about how much energy / calories the food contains.
Combined with healthy food choices can be 5: 2 method to be a good way to lose weight. You’ll have to learn a little about how much energy / calories the food contains in order to plan their 5: 2 days.
Should I get as much saturation as possible out of its 500 or 600 kcal when it lands mostly in lean proteins, dairy products and vegetables which is great. Many find it easier with this method because you can imagine that I am fasting today but tomorrow I can eat normally again, which facilitates.
Sometimes contagious knowledge of food and calories-content to the other days so that you start to change their dietary habits overall. Could be a good mindset to maintain a weight by pulling down a few days a week when we usually “eat too much” several days a week (weekends, etc.).
Drawbacks of diet
The method is inappropriate for people with eating disorders problems.
Depending on how much you want to lose and how much one eats the other days as may be weight loss plateau after a while and you may need to “do more” to continue to go down.
If you are sensitive and need to eat regularly, it can be a challenge to fast, but sometimes it turns out that it’s actually going better than we thought.
A diet is to eat foods with plenty of natural fats and low percentage of carbohydrates. Bread, pasta, potatoes and sugar should be avoided. However, they may be happy to increase the intake of butter, cheese, oils, above-ground vegetables, fish, eggs and meat.
Good with diet
There is scientific evidence that moderate carbohydrate diet promotes weight loss and have a positive impact on blood sugar in diabetics.
To exclude sweet foods like cookies, candy, sugary drinks and fiber-poor cereal and white bread are good from a health perspective because they contain a lot of energy but little nutrition.
In a healthier version of LCHF the fat from fish, nuts, seeds, avocados, and oils, and you eat a lot of greens, cabbage, cauliflower, broccoli, beans and other vegetables.
Drawbacks of diet
A LCHF oriented diet consisting of a lot of meat, sausages and bacon, large quantities of eggs and hard fats and not enough vegetables and fibers can be unhealthy.
The risk that there will be too little fiber and then less well with completed to our gut bacteria. Some become constipated.
The long term effects of LCHF diet is not yet scientifically significant.
Climate change is an important factor to take into consideration. A diet with a high proportion of animal protein generally charged environment more than a diet with more vegetables.
Many find it difficult to follow this way of eating in the long term.
Stone Age diet
A diet with a focus on nuts, berries, fruits, eggs, vegetables and lean meats, such as venison. The diet is based on theories about how we ate when we were hunters and gatherers. The diet excludes absolutely cereals, rice, beans, refined sugar, salt and dairy products.
Good with diet
It uses many nutritious foods such as meat, fish, poultry, eggs, vegetables, fruits, nuts, root vegetables. Advocates as clean food as possible – no full or half makes.
Less salt, which most of us need to cut down on.
It is simply and clearly what is prohibited.
Drawbacks of diet
Contain large amounts of protein. We need to cut down on meat production, for sustainability reasons, and our meat consumption for health reasons.
Can be difficult to follow when it provides quite many limitations, for example, that you should not eat dairy and grain products. No semi or finished goods. Ideally, no salt.
Can be expensive to buy a lot of game meat.
Fat school: Choose the right fats
The right kind of fat in the diet is essential for our health
Which fats are the real villains health and which foods we find the fats that are good for the body? Fat contains a lot of energy and an excessive intake leads to weight gain. Since this is public knowledge has fat a pretty bad reputation. But the fact is that fat is actually crucial for our well-being. It gives us not only energy but also helps to protect our internal organs, it builds cells and form hormones.
It is vital fats, called essential fatty acids, which affect many functions in the body. Among other things, blood pressure, blood clotting, and the immune system. These fatty acids the body can not produce itself, but we have to get ourselves in them through the food we eat.
How much fat should we eat?
So we need to eat fat to feel good. But it is about choosing the right kind of fats and in moderation. A gram of fat contains 9 calories, which is more than twice as much as a gram of carbohydrate or protein. How much energy we need varies from person to person. Gender, age, body type and how much we move are different factors that affect how large intake should be. After the latest edition of the Nutrition Recommendations raised NFA little on the recommendation when it comes to fat. Nowadays they say that between 25-40 percent of the energy you get in during the day can come from fat. For a woman, it means about 70 grams of fat a day, and for a man around 90 grams.
The fat in food is broken down in the body into various fatty acids. These are usually divided into three different groups – saturated, monounsaturated and polyunsaturated fatty acids. The saturated fat should be in accordance with the Nutrition Recommendations not exceed 10 percent, and polyunsaturated fat 5-10 percent of the total energy intake. The space for the monounsaturated fat, found in, for example rapeseed oil, olive oil and nuts, is 10-20 percent of energy intake. But in what foods are these different fats and how do they affect our health? Dietitian Jeanette Steijer explain the concepts.
Saturated fat is found above all in meat and dairy products, but also in coconut and palm oil. A rule of thumb is that the harder a margarine in the fridge the more saturated fat it contains.
Saturated fat is found in:
- milk, sour milk and yogurt
- butter and margarine household
- meat and meat products such as sausages and bacon
- cream, sour cream, ice cream and pastries
All the fat can be used as energy in the body, and the fat that is not used directly stored in reserve. However, it is not good if too much of the fat we eat is saturated. The foods that contribute a large part of the saturated fat that we consume are those that are cakes, buns, ice cream and the like. According to the Nordic Nutrition Recommendations should not exceed one third of the fat we eat, or 10 percent of all the energy we consume, come from saturated fat. Less saturated fat in food may contribute to the risk of cardiovascular disease decreases if you also eat more unsaturated fats, meaning monounsaturated and polyunsaturated fat.
Monounsaturated and polyunsaturated fats are known collectively as unsaturated fat. There are healthy fats that are good for health. Monounsaturated fats are found mostly in plant kingdom and they are soft or liquid at refrigerator temperature.
Monounsaturated fat is found including:
- olive oil and olives
- rapeseed oil and liquid margarine
- margarine and low-fat margarine
- almonds, hazelnuts, cashews and peanuts
- chicken and chicken meat and eggs
The polyunsaturated fats found in oily fish like salmon, mackerel and herring, in rapeseed, sunflower and corn oil, sesame seeds, flaxseed and walnuts. The most important polyunsaturated fats are omega-3 and omega-6. These are essential to life, so-called essential fatty acids, which have vital functions in the body.
Omega 3 fats are inter alia:
- fatty fish like salmon, mackerel, herring and sardines
- some algae
- rapeseed oil and oils made from canola oil
- Omega-6 fats are found including:
- corn oil
- sunflower oil, soya oil
- sesame seed and sesame oil
- rapeseed oil
Polyunsaturated fats can reduce the level of bad cholesterol in the blood and thus reduce the risk of cardiovascular disease. Therefore, two-thirds of the fat we eat may be monounsaturated and polyunsaturated. Most fats that the body needs to be formed from carbohydrates and protein. The exception is the omega 3 and omega 6 fats which therefore must be supplied through diet. Omega 3 and Omega 6 are needed among other things for the body to build and repair cells. They also affect the essential functions that regulate blood pressure, the kidneys work and our immune system.
Hardening is a technique that makes the fat harder and increases durability. This is when the cure is incomplete and only takes part as trans fatty acids can be formed. In recent years, the industrially produced trans fat declined considerably. The main source of trans fat is instead the small amounts found naturally in dairy products and meat from cows and sheep. How do I know if a product contains trans fat? If the ingredients list says hydrogenated or partially hydrogenated fats may contain trans fat. If it just says “vegetable oil” does not include trans fat. Organic products do not contain trans fat.
Trans fats can be found in:
- french fries, pies and pasties
- cakes, biscuits and pastries
- candy and ice cream
- snacks and mikrougnspopcorn
Trans fat raises levels of bad LDL cholesterol in the blood and reduces the amount of good HDL cholesterol. This in turn increases the risk of cardiovascular disease. According to the Food Safety Authority examined the scientific evidence can be trans fat increase the risk of cardiovascular disease more than the equivalent amount of saturated fat. Saturated fats have a greater significance for the risk of cardiovascular disease because we consume ten times more saturated fat than trans fat.
Dietitians tips: four recipes for little healthier snack
- Grate the zucchini coarsely and spread it on a towel for 20 minutes to excess fluid should be pulled out.
- Chop the spring onions finely, place in a bowl and crumble over the feta. Chop the parsley and mint and place in conjunction with the dried mint and paprika.
- Add the flour, salt and pepper and stir thoroughly around. Stir in the eggs one at a time and mix well. Add to the end courgettes. The batter will be bulky.
- Heat a large frying pan, pour in a little oil and then into the batter (one heaping tablespoon is usually enough). Flatten the batter a little and fry for about two minutes on each side until the platelets become golden brown. Add the completed platelets on a platter.
- Wash the limes thoroughly and cut them into wedges. Decorate the plate with cloves and squeeze some lime juice over the platelets to serving.
4 medium zucchinis
5 spring onions
250 g feta cheese
1 bunch parsley
1 bunch mint
1 tablespoon dry mint
1 teaspoon paprika
2 cups flour
2 tablespoons olive oil
salt and pepper
Chocolate Fragile with nuts and dried fruit
- Chop the nuts very rough. Cut the dried fruit into chunks.
- Melt the chocolate carefully in batches in the microwave or over a water bath.
- Spread chocolate on a plate or tray lined with baking paper.
- Sprinkle with nuts and dried fruit and let cool in the fridge.
150 g of nuts and / or dried fruits such as hazelnuts, apricots and figs
200 g dark chocolate or milk chocolate
- Mix peanut butter, syrup, vanilla powder and cinnamon.
- Add the remaining ingredients.
- Roll into balls of desired size.
1/2 cup peanut butter
2 tablespoons syrup
1 teaspoon vanilla powder
1 milliliter cinnamon
1 cup oatmeal NOTE! Not fiber enriched
1 cup coconut flakes
1 tablespoon flaxseed
Tips on a super fast coffee
Banana ice cream with peanut butter
- Freezing a track in centimeter-thick pieces.
- Mix the frozen banana pieces.
- Mix the two heaping teaspoons of peanut butter, two teaspoons of cocoa powder and two tablespoons of water (or more if needed for consistency). Clear!
Three myths about fat
MYTH 1: Olive and canola oil contains less fat than butter
Oil is actually the fattest food we have – it contains 100 percent fat, unlike butter is about 80 percent fat. The fat in the vegetable oils are, however, a fat most of us need to eat more of. So you need to consider both the quality and quantity when it comes to fat.
MYTH 2: Avocados and bananas are two calorie bombs
Both admittedly contains energy but both avocados and bananas are definitely good food that you can eat with a clear conscience. Avocados are high-calorie, but it is healthy fat. Banana contains more calories than most fruits, but is still a superb options such as snack or breakfast cereal.
MYTH 3: Popcorn contains much less fat than potato chips
Popcorn contains slightly less fat, but not as much as we might want to believe. Chips contains about 540 kcal / 100 g and popcorn between 400-500 kcal / 100 grams. Popcorn, however, contains some fiber and antioxidants, making it a slightly healthier snacks.