Nutrition trends - their advantages and disadvantages
There is a whole range of different more or less well-known dietary trends. However, not always worth a change in diet, because not all are really beneficial to our health.
Here is a brief overview:
Clean Eating:
Clean means that the food is clean and natural, that is, without any kind of additives, and that it is carefully prepared. The trailers use only unprocessed, preferably regional and seasonal foods that are freshly cooked. Prepared meals and sugar are dispensed with and also on cereal products. Alternatively, whole wheat or quinoa is recommended.
Although such a diet is balanced, health benefits from a complete elimination of additives have not been scientifically proven.
Fast:
A new trend is interval fasting. Here one differentiates between two variants:
1. Interval 16: 8 - this means 16 hours of fasting (including sleep) and 8 hours of eating is allowed.
2. Interval 5: 2 - this means eating normally for 5 days and fasting for 2 days.
For this fasting in a certain rhythm, there are already studies with positive results, especially recommended should be an interval of 5: 2, which can not always be implemented.
Free-of-trend:
This trend means that one refrains from products with gluten or lactose, but this is actually only necessary for people who suffer from a gluten intolerance (celiac disease) or a lactose intolerance. However, in Germany this only affects about 2 to 3% in gluten and in lactose only about every fifth. However, there is now the trend, which is still supported by the food industry, that not only sufferers resort to such products. However, such a diet brings no benefits for healthy people. On the contrary ? Studies have shown that the waiver z. B. on gluten may even have negative consequences for heart health.
Paleo Diet:
With this diet, it's just on the table what our ancestors probably ate in the Stone Age, so only fruits, vegetables and meat. Potatoes, bread, pasta, rice, cereals, sugar and milk are not allowed. However, such a diet is not recommended because our body today has very different needs than 2 million years ago. Although you could lose weight temporarily because of the calorie reduction, but the complete abandonment of milk and milk products alone means that an important calcium source is missing. And calcium is very important for bone health, teeth, muscles and nerves and also for blood clotting.
Powder diet:
This is done without normal nutrition, but there are powder, flakes or bars. These products, a kind of astronaut food, usually have to be mixed with water and serve as a substitute for food. One, two or even three meals per day are replaced by those willing to lose weight through such nutrient mixtures, which are available in different flavors and should provide the body with the essentials. Although they contain enough vitamins, minerals and trace elements, but these nutrient concentrates are low in calories, because their content corresponds to a main meal and they have a strong filling. Therefore, they could be the healthier alternative compared to fatty foods. But a natural balanced diet can not be replaced in the long term, especially since the fiber is missing, which are important for digestion and their very low proportion of unsaturated fatty acids can result in high cholesterol.
Raw-Eating:
Followers of this trend eat only very fresh, uncooked and unprocessed food (raw food), especially fruits, vegetables and nuts. No food is heated above 42 degrees. Such extreme restriction is not recommended because it leads to energy and nutrient deficiencies and weakens the immune system. In addition, there are some foods that even contain toxins when raw (eg potatoes, green beans, eggplant, rhubarb, elderberries). So raw does not always make you happy! It is better if one occasionally inserts a raw food day, which also helps with weight loss.
Vegan:
For vegans, all animal foods such as meat, sausage, fish, eggs, milk and honey are prohibited. A vegan diet is possible for healthy adults, taking into account that vitamin B12, which is contained in animal products, is absorbed by dietary supplements or vitamin B12 toothpaste, as the uptake of vitamin B12 for cell and blood formation, the Fat metabolism and the healthy function of the nerves is important. For children, a purely vegan diet is not recommended.
Veggan:
This new trend is a variation of veganism, which means vegan and egg (English: egg) was veggan. Veggans do not want to miss out on eggs that contain not only protein, but also proteins, numerous vitamins, minerals and even iron.
Vegetarian:
Vegetarians do not eat meat or fish, but eggs, dairy and honey stay on their diet. The vegetarian diet can bring health benefits and also contribute to weight loss. A waiver of meat and sausage is usually quite feasible.
Sugar-free diet:
Since too much sugar is generally eaten, it makes perfect sense to reduce that amount. Who takes it exactly, would even have to do without the natural fructose. But also the "sugar-free"? Products are by no means low in calories, because they usually contain more fat because of the taste.
Conclusion:
In order to live a healthy life, it is generally enough to eat less (not necessarily "FDH"), especially less meat, fat and sausage, and to bring more fresh fruits and vegetables to the menu and to move sufficiently, if possible in the fresh air!
