A paleo diet is a way of eating that is based on what people may have consumed in the Palaeolithic Period. There were between 2.5 million and 10,000 years throughout the Palaeolithic Era. Fruits, vegetables, lean meats, seafood, eggs, nuts, and seeds are all part of the modern paleo diet. In the past, individuals could obtain these foods through hunting and gathering. Foods that were more widely available after the advent of small-scale farming approximately 10,000 years ago are not included. Dairy products, legumes, and grains are some of these foods. For some of you, this may be too restrictive.

This way of eating is sometimes referred to as the "keto" diet, which is a relatively low-carbohydrate diet. The idea of the strategy is to encourage the body's fat-burning mechanism by using fat instead of carbohydrates as fuel. Although there are several variations of this diet, the "standard keto diet" is the one that has been studied the most. Pauline Cox who has written two amazing books, called “Primal Living in a Modern World” and “Eating for Good health, Happiness and Hormones.” She is also the founder of “Sow and Arrow” where I buy some of the foods that I use daily – click on https://sowandarrow.com to learn more. This way of eating can be very helpful if you have been diagnosed with Pre-Diabetes or Type 2 Diabetes, as you reduce you carbohydrate intake which has proven to lower blood glucose levels. We can discuss this in more detail if you think you might wish to try this.

Prior to the rise in knowledge about nutrition, health, and the value of a whole-diet approach, calorie counting was the most popular form of "dieting." Nevertheless, it is true that you must expend more calories than you consume in order to reduce fat. Calorie counting is back in fashion, and I can work out how many calories you need to eat in order to lose and / or maintain weight if you think you might want to try this way of eating. Thanks to the trend towards diet tracking apps, smartwatches, and other wearables, using these can be an added benefit. Those of you who like numbers and like to monitor your calorie intake/output may prefer this method.

This is known as one of the more “traditional” ways of eating and one that many of us may have grown up, especially in the 1970’s. This is for those people who don’t wish to calorie count but do want to eat healthily without the fuss! Fruits, vegetables, whole grains (such as unprocessed maize, millet, oats, wheat, and brown rice), nuts, and legumes (such as beans and lentils) are all components of this way of eating. The evidence shows you need a minimum of 400g, or five servings, of fruits and vegetables per day, which can include starchy foods, such as potatoes and parsnips. This way of eating doesn’t really allow for Ultra Processed Food (UPF)on a regular basis and for me, this is my preference for eating. However, I combine this with Intermittent Fasting, and the80/20 rule. A little bit of “yummy” food keeps us going and is not harmful to health if we keep to the 80/20 rule – head over to the Health section of the website to learn more about this. This way of non-calorie counting / healthy eating can be tailored for weight loss as well.

An eating strategy known as Intermittent Fasting alternates between regular meals and periods of fasting. Research shows that it may help with weight loss and possibly reverse some types of chronic disease. There is a lot of new evidence around this way of eating but there is more research to be done. I like this method 3-4 days a week, but I also understand that fasting intermittently can have a lot of detrimental effects on the body and mind and therefore is not for everyone. I have friends that have tried this and have experienced extreme hunger pangs, headaches, dizziness, stomach issues, mood swings, exhaustion, low energy, and sleep difficulties. I am happy to discuss this in more detail if you wish to think about this way of eating.

A low-carbohydrate, high-fat (LCFH) diet involves cutting back on certain carbohydrates and increasing the amount of healthy fats in your everyday diet. Low-carbohydrate diets come in a variety of forms, and people frequently follow them to lose weight. Starchy carbohydrates such as bread, rice, potatoes, pasta, and even fruit, lentils, and beans are restricted on the strictest diets, such as the Atkins and Dukan regimens. It is true that low-carbohydrate diets have been associated with advantages including helping people with Type 2 Diabetes control their blood sugar levels. However, the long-term impacts they have on your body are still unknown. Because many dietary fibre sources are eliminated, a low-carbohydrate diet is difficult to follow and might make you feel exhausted, unable to focus, and possibly constipated. I am happy to discuss this in more detail with you, but as I am not a Dietician, I may suggest you consult one before embarking on this type of diet. However, I can help you reduce some of the unhealthy carbohydrates and replace them with more healthy alternatives.

This has traditionally been the “Weight Watchers”, “Slimming World” and “Rosemary Conley” ways of eating, demonstrating that low-fat diets, which often limit fat intake and place an emphasis on carbohydrate and protein, have health benefits, such as lowering cholesterol and lowering the risk of heart disease. If you are currently a member of a regular slimming club, I can still offer support and help around this way of eating.

The 80/20 rule is uncomplicated and that is why I love it! I need to consume foods high in healthy nutrients 80% in a 7-day week and indulge in less healthy foods 20% in a 7-day week. Instead of focusing on restrictive dieting, this approach to eating promotes moderation and a balanced diet. So, what does this mean? If you take a week to be Monday morning through to Sunday evening, 20% starts around 2pm on Saturday afternoon and finishes at midnight on Sunday. For me, I try to eat healthily most days of the week, but on a Thursday, Friday and Saturday, Mike and I might go out for dinner, or indulge in a cocktail (or two), or I may have brunch/lunch/coffee & cake with girlfriends. I have a terrible sweet tooth, so on these days, I enjoy the less healthy foods, alongside making sure my main meals are healthy and delicious. I then enjoy starting a new week in a healthy way on a Monday morning. If you are an “all or nothing” person, then this way of eating may not be helpful. However, I can work with you to create a bespoke plan that fits in with you and your lifestyle.