One of the most important decisions you make each day is choosing which foods to eat.
Whole, nutrient-rich foods are a necessary part of a healthy lifestyle.
In addition, how you eat has an impact on your body and mind. There is always a new diet popping up, claiming to be a cure-all solution. Some stick around, some are brought back from ancient times. Let’s take a look at the biggest nutrition trends and diets of 2019.
This is probably one of the most popular nutrition trends in North America at the moment.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. Basically, Keto is the process of cutting all carbs and sugar out of the diet and sticking to high fiber and healthy fat intake instead.
This diet is shown to be very effective but also very restrictive. You cannot have a cheat day, the body takes about two weeks to go into the state of Ketosis so breaking this state means you will have to start over again.
Manipulating the state of ketosis can be very complicated and is not recommended without the supervision of a doctor. We also don’t recommend this diet for people who aren’t in it for the long run.
A hot eating trend at the moment is a pattern that cycles between periods of fasting and eating. It doesn’t specify which foods to eat but rather when you should eat them.
It’s easy to follow and doesn’t restrict any foods, so it will not hinder your ability to eat out. The time when you fast depends on you and your schedule. Most people find it easiest to skip breakfast, eat once around noon, and once again around 8 pm. For a total of 2 meals a day and about 16 hours of fasting, with lots of water in between meals.
This is a very effective technique for weight management. The reason most diets fail isn’t that we switch to the wrong foods, it’s because we don’t actually follow the diet over the long term.
With intermittent fasting, it is a behavioral change and a lifestyle choice, so be prepared to stick to it.
Health, environmental, and ethical concerns are causing more people to eat fewer animal proteins and switch to plant-based diets.
Although the meat and dairy industries like to make it sound like animal protein is the best protein for your body, science doesn’t actually back this up.
Studies show that meat protein just isn’t that healthy, it’s far better to get that protein from plants. If you swap all animal protein for a diet of plant proteins, you will get more than enough nutrients.
Also, those who eat plants tend to live longer, healthier lives, and usually have fewer diseases that are associated with processed meats.
Lentils, chickpeas, tempeh, soy, tofu, black beans, and quinoa are all great sources of plant proteins!
Hemp on the Horizon
The anti-inflammatory effects of Hemp make it great for your health. It can be used to make food products, such as hemp hearts, seeds, and oils, and it can be found in anything from pancakes to pasta.
Hemp seeds are the seeds of the hemp plant, Cannabis sativa, and are extremely nutritious and rich in healthy fats, protein, and various minerals.
As research increases, so will our ability to get hemp-based products, but a new interest in other parts of hemp plants has brands looking to explore the booming CBD market.
CBD Infused Everything
Ready to take your health higher?
CBD made quite a splash with the ingredient infused in everything from skincare to mascara.
But it has also been entering the food and beverage industry at an astounding pace with new food from burgers, chocolate, and jelly beans coming out every month.
The next industry to try its hand at CBD products is the beverage industry. Both Coca-Cola and InBev, the makers of Budweiser Beer announced that they’re looking into creating CBD-infused drinks.
We think that this nutrition trend will continue to infiltrate products as its researched benefits are released to the public.
This 5,000-year-old diet isn’t exactly new, it originated in ancient India. It has recently become more popular because of its focus on mindful eating through Ayurvedic Doshas. These are personality-body types that relate to different elements, including space, air, fire, water, and earth.
There are several ways to determine your body type. The most accurate is through a physical by an ayurvedic doctor. However, taking a quick quiz can provide you with tremendous insight. Most people are a combination of two Doshas, but usually, have a dominant type.
The Ayurvedic diet takes food as a medical approach, it encourages a focus on mindful eating which allows you to notice the impact that specific foods have on your body. Mindful eating is always a beneficial practice whether you are following the Ayurvedic diet or not.
If you are curious to find out what your Dosha is, here is a great quiz!
Why so Bitter?
Bitter plants, herbs, and extracts have been used for centuries in traditional medicine to aid digestion.
However, researchers are now starting to shed light on the effects of bitter foods and the body.
Bitters are believed to help squash cravings; which is in part due to taste receptors’ influence on hormones.
Activating bitter taste receptors in the gut triggers the release of CKK or Cholecystokinin, a hormone secreted in the upper part of the small intestine. From aiding in digestion to improving energy and endurance, incorporating bitter foods into your diet will help naturally clean your body and detox the liver.
Some good examples of bitter foods are asparagus, cucumber, cabbage, kale, red wine, dark chocolate, bitter melon, and ginger.
Oat is the New Milk
Another nutrition trend: Non-dairy milk products, like almond, cashew, and coconut, have been gaining popularity over the last few years, but oat milk is quickly making its rise to fame. It’s allergen-free (unless you’re allergic to oats of course) and low in calories, compared to other dairy substitutes.
Oat milk also has one of the highest-fiber contents of all milk products.
These non-dairy kinds of milk keep spiking in popularity, especially as more consumers are opting to reduce or eliminate animal products from their meals.
Many dietitians hope that intuitive eating will replace diets altogether. Between 80 and 95 percent of diets fail long-term because they are too strict and people give up after a period of time, they are not a permanent solution to weight loss.
Diets can also be harmful, causing negative body image, weight fluctuation, and eating disorders.
This eating practice focuses on the awareness and experience of eating. When we learn to respect and make peace with our bodies, we can change our relationship with food and begin a journey of health and self-love.
* Please do adequate research before trying any of these nutrition trends and diets, and always speak to your doctor before making a huge lifestyle change.