The Nutritarian Way
The Nutritarian Diet is governed by what is known as The Health Equation which was produce by Dr. Joel Fuhrman. He developed the calculation which states that:
This type of diet doesn’t just focus on the consumption of healthy provisions such fruits, vegetables and organic fare or abstaining from unhealthy food like those that are high in fat and sodium or processed equivalents. Instead it puts emphasis on maximizing the amount of micronutrients per calorie.
When one eats high amounts of low-nutrient food, certain chemicals in the body are triggered and they are responsible for the development of chronic diseases. They are also the cause of withdrawal symptoms that prompts one to overeat, which eventually causes him to develop food addiction. However, this chain of events is stopped by eating nutrient-rich food.
The amount of each person’s micronutrient consumption is adjusted to the needs of the individual. Being aware of the quantity of micronutrients per calorie density is important in meal planning to maximize weight loss and effectively prevent diseases.
One’s Nutritarian diet is suggested to be made up mostly of food with the highest concentration of nutrients. The pyramid below gives a better idea of how much of each food type should be consumed. The base consists of low calorie and nutrient-rich food while the top consists of high-calorie and nutrient-sparse substances.
Image source: https://www.drfuhrman.com/
Still wondering what a Nutritarian diet looks like? Here are six guidelines of the diet that will give you a better idea of what it’s like to be a Nutritarian.
- Eat a large salad every day as your main dish.
- Consume at least half a cup of beans every day.
- Have one large serving of steamed green vegetables a day.
- Females should eat at least 1 ounce of nuts and seeds a day and males at least 1.5 ounces.
- Mushrooms and onions should be eaten every day.
- Eat three fresh fruits a day.
Opting to become a Nutritarian will definitely require patience and enough discipline to give up some of your favorite meals, but in return it also offers a wide range of benefits. Maybe you’re still deciding whether this is the diet for you or perhaps you think you’re ready for the Nutritarian shift, whatever the case; weigh the pro and cons and give the diet a good amount of thought before embarking on it.
Choosing the Nutritarian diet has been said to be the end of dieting, do you think this will be the case for you?
Dr. Fuhrman’s website offers recipes and more information regarding this diet. You may visit it at https://www.drfuhrman.com/
Contributor/Writer: Kristianne Untal
There are so many different diets out there and I bet you’ve tried at least one. They come in various shapes and sizes, with different goals and restrictions. Listed below are some diets that may or may not have been picked up by your radars.
1. Nutritarian Diet
The Nutritarian Diet was created by Dr. Joel Fuhrman and is governed by what is known as The Health Equation, and puts emphasis on maximizing the amount of micronutrients per calorie. A large portion of this diet is made up of low-calorie and nutrient-rich food, such as raw vegetables, which lessens the risk of developing chronic diseases and food addiction. The diet also endorses The Nutritarian food pyramid which serves as a guide for how much of each food type should be consumed. For more information visit: https://www.drfuhrman.com/
2. GAPS Diet (Gut and Psychology Syndrome)
The GAPS diet, founded by Dr. Natasha Campbell-McBride, establishes a connection between the digestive system and the brain. The main premise of the diet is that gut is responsible for the physiological and psychological problems that one goes through. The diet aims to heal one’s gut through an intense detoxification process and the consumption of nutrient dense, non-sugary and easy-to-digest food. For more information visit: https://www.gapsdiet.com/
3. Mediterranean Diet
The Mediterranean Diet is inspired by the conventional diet of countries bordering the Mediterranean Sea. The Mediterranean food pyramid is a simple guide for how food should be allocated in the diet. The diet lowers the risk of heart disease and consists of plenty of fruits and vegetables, legume and whole grains. It also endorses the consumption of fish and poultry while restricting the intake of meat and butter. This diet also requires one to
integrate some form of exercise into their lifestyle such as walking or Pilates.
For more information visit: http://www.mediterraneandiet.com/
4. DASH Diet (Dietary Approaches to Stop Hypertension)
The DASH Diet focuses on lowering one’s blood pressure and cholesterol without the use of medicine. The food consumed in this diet should be high in fiber and low in fat. It puts importance on the consumption of whole grains, nuts, beans, fish, poultry and lean meat. It is a flexible diet which emphasizes maintaining a healthy weight. For more information visit: http://dashdiet.org/
5. TLC Diet (Therapeutic Lifestyle Changes)
The TLC diet is one that is not meant for weight loss; instead it focuses on maintaining one’s ideal weight and at the same time lowers the risk of heart disease. Vegetables, fruits, whole grains, and low-fat dairy products are what make up a large portion of this diet. It restricts the amount of saturated fat that one consumes and highlights the importance of knowing what you are eating. For more information visit: http://tlcdiet.org/
6. Mayo Clinic Diet
The Mayo Clinic Diet claims to be a weight loss program for life. It allows one to lose weight and eventually make the diet a lifestyle. As it is governed by the Mayo Clinic Healthy Weight Pyramid, one is able to see the balance of eating healthy and exercising. The diet focuses on teaching you how to improve eating habits, make healthier food as well as lifestyle choices. For more information visit: http://www.mayoclinic.org/
7. Ornish Diet
The Ornish Diet uses nutrition, exercise, stress and emotional management guides to achieve various goals. This diet created by Dr. Dean Ornish can be used for weight loss, the prevention of diabetes and heart disease, and lowering cholesterol and blood pressure. The diet not only categorizes food from healthful to least healthful but also puts emphasis on exercise. There is a wide range of exercises and activities suggested in this diet such as
aerobics and meditation. Ultimately it is up to the individual to create a combination that they will be able to sustain long-term. For more information visit: http://ornishspectrum.com/
8. Flexitarian Diet
The word flexitarian is a portmanteau of flexible and vegetarian created by Dawn Jackson Blanter. The whole premise of the diet is to lessen the amount of meat you consume and add five “new” food groups to the normal diet. There is a wide range of options presented in this diet, and by lessening the consumption of meat it lowers the risk of heart disease, diabetes and cancer. For more information visit: http://dawnjacksonblatner.com/
9. Abs Diet
The Abs diet is a no calorie counting and metabolism boosting program created by David Zinczenko. This diet puts a lot of emphasis on exercise as one needs to undergo ab work outs twice a week, strength training three times a week plus additional cardio. To keep energy levels at a maximum, one consumes six meals a day. This diet revolves around the 12 Abs Diet Powerfoods and each meal must contain at least two items from this list. This diet restrains one from eating saturated and trans fats, high-fructose corn syrup, and refined carbs and instead suggests the consumption of more protein, calcium, and fiber.
For more information visit: http://www.absdiet.com/
10. Vegan Diet
A Vegan diet is stripped of all animal-products including meat, seafood, poultry, eggs and dairy. This diet reduces the risk of chronic diseases such as diabetes, cancer and heart disease. It is mainly composed of whole grains, fruits, vegetables, nuts and legumes. It is a complete change in lifestyle and requires careful planning in the beginning to ensure that one receives all the essential vitamins and nutrients. For more information visit: http://www.vegweb.com/
Disclaimer: The material above was written for informational purposes only. As with any lifestyle change and/or dietary intervention it is important to do further research and consult with one’s doctor before pursuing said change.
Do you know any other diet that we can add on our list?
Contributor/Writer: Kristianne Untal