With so many different options for monitoring your food intake, it can be very confusing for the average person.  Would you choose the Paleo diet, intermittent fasting (IF) or the Mediterranean diet for weight loss?

 In this study written in the Idea Fitness Journal, April 2020, author Patricia Ryan, 250 healthy, overweight adults participated in a randomized controlled study.  Over half (55%) went for IF (restricting intake 2 days a week), while 27% chose the Mediterranean diet (emphasizing whole grains, fruit, and vegetables), and 18% opted to go Paleo (modified to allow some legumes and dairy). 

 Participants also chose whether to try high-intensity interval training or a standard exercise regimen. After a brief educational session on their chosen diet, they completed assessments of their food intake, biometric measures, and physical activity; these assessments were repeated at intervals.

 The results, reported in The American Journal of Clinical Nutrition, showed that after 1 year, about half of the people following the Mediterranean (57%) and IF (54%) eating patterns were maintaining their diets, compared with 35% of those eating Paleo. Average weight loss at 1 year ranged from 1.8 kilograms (3.9 pounds) for the Paleo plan to 4 kg (8.8 pounds) for IF. Participants who were still on their chosen diets at 12 months lost more weight. A side benefit for those fasting or eating the Mediterranean diet was clinically significant improvements in blood pressure.

The authors concluded that all the diets had benefits, and the best advice is to choose the one that contains healthy foods and is most likely to be followed.  An obvious conclusion.

The key is how can one do that?  I teach to batch cook food on Sunday and stay in the outside aisles of the food store.  Most food stores keep the fruit, veggies, and protein sources there.  The processed crackers, cookies, and cereals are in the middle aisles.  

Avoid keeping processed foods in the home as much as possible and stick to eating 80 percent whole foods.  This is sustainable.  Foods are not good or bad.  Foods either nourish your body or inflame it.  It is not an all-or-nothing scenario.  I eat the occasional sweet, pretzel, or pizza but I always have greens and protein.  If I was super concerned about body fat, sodium levels, or allergies, I would have to concentrate more on my food intake.  This would take more mental energy and focus and is not on my priority list.  

Remember, balance is key.  You have to move daily and find stress relievers, have a sleep schedule, and cultivate love in your life.  It all works together for a happy and healthy life.  :)