Whole30

Whole30 is a nutrition and lifestyle program aimed at changing participants’ lives through food in 30 days. The program is said to reset your body, diminish cravings, and transform old habits to reboot the metabolism, improve immune system function, reduce inflammation, and reset the digestive system.

Whole30 proponents claim that sugar, dairy, grains, and legumes hinder health and diminish energy levels. It’s also thought that these foods cause muscle pain and cramping, allergies, hormonal imbalances, skin issues, and digestive problems. By removing these foods during Whole30, followers can identify which specific foods are irritating them and then remove any irritants in order to feel their best. Whole30 is also said to reset the taste buds so that participants don’t crave extremely salty and sweet foods. Dieters must stick to the plan perfectly for 30 days, and if they slip up, they are able to start over. 

Foods to include:

  • Vegetables

  • Some fruit

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • Grains

  • Legumes

  • Dairy

  • Sugar, including honey, agave nectar, maple syrup, and coconut sugar

  • Sugar substitutes

  • Alcohol

  • Processed foods

  • Trans fats

Pros:

  • Quick weight loss in some cases

  • Can be a lifestyle rather than a diet after initial 30 days

  • Wide range of nutrients and flavors

Cons:

  • Restrictive nature may lead to binges and eating disorder behavior

  • May be difficult for vegans and vegetarians to get adequate protein

  • May be difficult to remove alcohol completely 

Sources:

www.whole30.com

Zone Diet

This New York Times bestselling book The Zone Diet was written by Dr. Barry Sears, a former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology. Through his research, he developed a plan designed to control insulin, glucagon, and eicosanoids, the three primary hormones associated with weight control. 

Specifics of the diet include eating in a 1-2-3 ratio: 1 gram fat to 2 grams protein to 3 grams carbohydrates. This equates to 30% of calories from fat, 30% from protein, and 40% from carbohydrates at each meal and snack. One third of the plate – about 3 ounces for women and 4 ounces for men – should be made up of protein, and the remaining two-thirds fruits and vegetables. Sears recommends a small amount of monounsaturated oil or other fat to round out each meal and snack.

He believes that eating this way for life has the power to turn on certain genes while turning off others. His approach may lead to increased energy, suppressed appetite, and weight loss. Sears recommends a regular eating schedule to stabilize blood sugar levels – one should never let more than five waking hours pass without eating. It’s also important to include physical activity at least three days per week.

An example of a daily meal plan: 

  • 7am: breakfast (should be eaten within 1 hour of waking)

  • 12pm: lunch (eaten no more than 5 hours later)

  • 5pm: mid-afternoon snack

  • 7pm: dinner (2-3 hours after snack)

  • 11pm: snack before bed to balance blood sugar levels

Foods to include:

  • Vegetables

  • Fruits

  • Whole grains

  • Lean protein

  • Beans and legumes

  • Low-fat dairy

  • Nuts and seeds

  • Oils

Foods to avoid:

  • Processed foods

  • Refined grains

  • Refined sugar

  • Trans fats

  • High-sugar fruits and vegetables

  • Fruit juices

Pros:

  • Discourages trans fats

  • Promotes consistent eating habits

  • Based on whole foods

Cons:

  • Zone products are processed

  • Some do well on full-fat dairy

  • May be difficult to avoid fruit juices

Sources:

The Zone Diet www.zonediet.com 
The Zone Diet  www.webmd.com