Finding it hard to keep the weight off despite daily exercise? You may want to consider an alternative approach to your diet that involves making small but potentially life-changing changes to your current eating habits. “Eating Better: Exploring Whole 30 and Keto Diets” discusses two of the most popular diets of today – Whole 30 and Keto Diets – and how they could benefit you. Both of these diets have been gaining popularity in recent years and are touted as a way to help you lose weight, gain energy, improve mood, and reach other health goals. Dive into this article to learn more about the unique details of each diet and how transitioning to a Whole 30 or Keto lifestyle could help you achieve the body and health that you’ve been striving for.
1. Introduction to Eating Better: The Whole 30 and Keto Diets
Eating healthier is a challenge. With the number of diets and nutrition plans to choose from, it’s easy to get overwhelmed. Two of the most popular diets today are the Whole30 and Keto. Let’s explore each to find out what makes them unique and why you should – or should not – try them.
Whole30 is a 30-day commitment to eliminate certain food groups. It focuses on whole, unprocessed foods and does not allow for any added sugars, alcohol, grains, legumes, dairy products or artificial sweeteners. During this “detox” time, you should focus on:
- Eating fewer processed foods and more fruits and vegetables
- Radically reducing the number of unhealthy carbs and sugars you consume
- Eating smaller portions of food more frequently throughout the day
- Focusing on mindful eating and planning meals ahead of time.
Keto is a low-carb, moderate-protein, high-fat diet plan which helps you burn existing fat for energy. Unlike the Whole30, Keto allows for some processed foods and sugar substitutes. On a Keto diet, you should:
- Consume fewer than 20-50 net carbs per day
- Increase your fat intake
- Avoid processed sugars and processed grains
- Get enough water to avoid dehydration
The main principle with the keto diet is to reduce your carb intake and help you achieve your desired body weight.
2. What Is the Whole30 Diet?
The Whole30 Diet is a type of reset diet. It cuts out foods that could be causing an unhealthy level of digestion, energy, cravings, or skin issues. It’s designed to help you discover how particular foods might be having a negative effect on your body.
The Whole30 Diet plan requires that you cut out certain food groups for at least thirty days. These include dairy, grains, alcohol, added sugars, processed foods, and legumes. To make this easier, Whole30 created an approved food list that can help you plan meals that stick to the diet. Also included in this list are some options for substitutes and ingredients to make the transition a bit easier.
- No Sugar: Refined sugars (e.g. white sugar, brown sugar, agave, etc.), artificial sweeteners (e.g. Equal, Splenda, etc.), and natural sweeteners (e.g. coconut sugar, maple syrup, honey, etc.) are all off-limits.
- No Grains: All grains, including rice, gluten-free grains, and those with gluten, are not allowed as part of the Whole30 Diet.
- No Dairy: All forms of dairy, including milk, cheese, sour cream, and yogurt, should be avoided.
- No Legumes: All forms of legumes, including beans, lentils, and tofu, should be avoided.
3. Breaks Down the Basics of the Keto Diet
The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. So what does this mean? The Keto lifestyle involves limiting your carb intake and eating more fats and proteins instead. Ultimately, this results in your body producing ketones in its liver for energy, an effect that is called ketosis. Here are some of the benefits of the Keto Diet:
- Weight Loss – the keto diet can induce rapid weight loss, primarily because of the reduction in glucose intake which leads to reduced calorie intake.
- Increased Energy – with your body using fat for fuel instead of glucose, you will have more sustainable energy levels.
- Better Mental Clarity – by stabilizing your blood sugar, your energy levels can stay steady throughout the day, allowing you to focus better.
A few things to keep in mind when following a keto diet plan include: tracking your carb intake to make sure you don’t get too much, eating healthy fats, eating enough proteins, and consuming enough water throughout the day. Following a few simple steps can help you achieve great results while following a keto diet.
4. Gaining the Benefits of Eating Better with Whole 30 and Keto Diets
Maintaining a healthy diet is essential for a long, happy life. Two popular diets can help you do this: Whole 30 and Keto. Both have their own unique approaches to healthy eating that can give you the benefits of a better diet.
- Whole 30: This diet helps reset your body by eliminating added sugar, grains, alcohol, legumes, dairy, and processed foods. It emphasizes whole foods and encourages moderate portions, still allowing you to enjoy food as part of your lifestyle.
- Keto Diet: This diet is all about hitting the right macronutrients. It encourages people to eat a higher proportion of fats, the perfect level of protein, and a low amount of carbs. This diet also helps tremendously with energy levels and overall health.
Both of these diets, when done correctly, can help you reach your health goals and enjoy feeling better about yourself in the long term. As is the case with any diet, be sure to consult with your doctor before beginning.
When it comes to making healthier changes to your diet, the Whole 30 and Keto diet plans are great nutritional starting points. Sure, they may take a bit of dedication and research — but such a lifestyle can make all the difference in improving your wellbeing and quality of life. So, take the plunge; start your journey today to a healthier tomorrow!
