Finding the Right Food Plan

With numerous food plans available, it can be overwhelming and confusing to determine which one is right for you. Here are some key points to consider:

Sustainability is key: Avoid diet protocols that don't feel sustainable for the long term. If a plan restricts calories severely, eliminates essential food groups, or lacks proper nutrition, question its viability. Consider whether the recommended amount of food and nutrients align with your body's needs.

Evaluate the evidence: Look for solid research to support a food plan. Seek out studies, especially long-term ones, that validate the claims made by the diet. Consider the credibility of those recommending the plan and whether there is a reliance on expensive supplements available from a single source.

Omnivore vs. Vegan/Vegetarian: Every body is different, and what works for one person may not work for another. Some individuals choose vegetarian or vegan diets for ethical reasons or to avoid saturated fats. It's important to note that saturated fats do not contribute to heart disease. However, additives and hormones in commercially farmed meats can contribute to inflammation. High-quality, sustainably raised meat does not pose the same risks. Assess your own body's response to different dietary approaches and consult with your healthcare provider, considering factors like protein levels and potential symptoms of protein deficiency.

The importance of vegetables: Regardless of the food plan you choose, prioritize the consumption of ample vegetables. Aim for 2-3 servings of colorful vegetables with each meal. Vegetables provide essential nutrients and contribute to overall health and well-being.

For Heart Health: When considering food plans for heart health, such as vegetarian, vegan, or high fat/low carb diets, it's important to remember that each body is unique. People with insulin resistance and a risk of heart disease or diabetes often benefit from reducing high glycemic index/load foods and carbohydrates. Additionally, incorporating plenty of vegetables and eliminating foods that promote inflammation can be beneficial. Moderate consumption of well-sourced animal products can also be a part of a healthy diet. Consult with your healthcare provider to assess heart health markers, such as lipids, inflammatory markers like CRP and Homocysteine, and consider more in-depth assessments like a Cardiac Calcium Score or Cleveland Heart Lab detailed risk assessment.

Mediterranean: The Mediterranean Food Plan or Cardiometabolic Food Plan, as recognized by the Institute for Functional Medicine, emphasizes a plant-based approach. It includes an abundance of vegetables, healthy oils like olive oil and avocados, and moderate amounts of meat and grains. Extensive research supports this type of food plan, which is known to be supportive of heart and cardiovascular health.

Vegetarian/Vegan: A vegan food plan has also demonstrated benefits for the cardiovascular system. The fact that it is plant-based is likely the primary factor contributing to its positive effects.

Ketogenic: The ketogenic diet involves high fat and extremely low carbohydrate intake to induce a state of ketosis, where the body uses fats for energy instead of carbohydrates. Ketogenic diets have shown promise in supporting brain and nervous system function, particularly for conditions like epilepsy. Some individuals may find it helpful for weight loss and blood sugar control. However, sustaining a ketogenic diet can be challenging, especially when eating out or in social settings. It's essential to research and prepare adequately, preferably with guidance from someone experienced in ketogenic diets. Long-term adherence to a ketogenic diet, even when done properly, may carry risks such as thyroid and hormone dysfunction or nutritional imbalances.

Paleo: The Paleo or Paleolithic food plan aims to emulate the diet of our ancient ancestors before the advent of commercial agriculture, farming, and processed foods. It focuses on locally sourced, whole foods, and eliminates grains, legumes, added sugars, and processed items. This way of eating closely aligns with our evolutionary food plan and can be considered for its potential benefits.

Anti-Inflammatory or Autoimmune Food Plan: This plan eliminates foods that commonly cause allergies, sensitivities, or intolerance, leading to inflammation, leaky gut, and autoimmune disorders. While there is a list of troublesome foods, each person's body is different, and additional sensitivities may exist. For individuals with autoimmune or autoinflammatory conditions, following an autoimmune food plan and conducting food reintroductions can help identify trigger foods. Food sensitivity testing can provide further clarification if needed, although elimination and reintroduction are recommended first.

Paleo Autoimmune Food Plan: The Paleo Autoimmune Food Plan is viewed as a clean and balanced approach, allowing for customization based on individual food allergies, sensitivities, intolerances, and health goals. It is chosen in this course for its potential benefits and broad applicability.

Other Ideas About Eating:

Intermittent Fasting and Restricted Eating: Research over the past decade has explored the impact of meal timing and frequency on various aspects of health, including sugar and insulin regulation, cardiometabolic health, metabolism, hormone balance, sleep patterns, and cancer prevention. The best approach may vary for each person, as there is no consensus yet. Experimenting with different schedules is recommended.

• Integrative Oncologists may recommend fasting for at least 13 hours each night to support cellular cleansing and favor healthy cells over unhealthy or cancerous cells.
• Cardio-metabolic specialists working with individuals with insulin resistance, heart disease, metabolic syndrome, or obesity may suggest a 16-hour fast 1-3 days per week or an 8-hour eating window every day.
• Some experts recommend a 24-hour fast once a week to once a month.

Intermittent fasting or restricted eating has shown potential benefits such as lower blood sugar, insulin levels, blood pressure, weight, cholesterol, inflammation, and improved atherosclerosis and cancer risk factors. However, individuals with chronic fatigue, degenerative conditions, adrenal/thyroid/energy issues, or who experience strain from fasting should approach it with caution. It may not be suitable for everyone, especially those with fatigue or adrenal issues.

The right food plan is one that makes you feel nourished, is sustainable, and takes your individual needs into consideration. It's important to listen to your body and work with healthcare providers or professionals knowledgeable in nutrition and functional medicine to find the best approach for you.