A diet you

won’t quit
HOW TO CHOOSE THE IDEAL ONE
EXACTLY FOR YOU

Sarah Jackson

Registered Dietitian Nutritionist,

Master of Science, Certified Lifestyle Eating

& Performance Therapist

Have you heard the phrase, “You are what you
eat”? This phrase has lasted throughout decades
because it holds true for many reasons. What we
consume through our diet is integral to how we
feel physically and how it affects our long-term
health.

The World Health Organization (WHO) describes a

healthy diet as one that includes whole foods such
as fruits, vegetables, legumes, nuts, seeds, and
unprocessed whole grains. Whole foods are
officially defined as foods free from additives or
other artificial substances, which have been
processed or refined as little as possible1.

You can think of these foods as those that don’t

contain a nutrition label with a long list of
ingredients you can’t pronounce, and most of the
time, they don’t have a nutrition fact label at all!

1
Whole Food Plant-Based

A Whole Food Plant-Based (WFPB) diet

emphasizes whole and minimally
processed foods with a focus on plants, and
it limits or suggests avoiding animal
products and products with added sugars
or refined oils. WFPB diets differ from
vegan diets in their flexible nature and
room for customization based on the
person’s individual needs.

Although WFPB emphasizes the

consumption of foods derived from plants,
it does not eliminate animal-based items if
a person chooses to include them
occasionally2.

Eating a wide variety of plant-based foods

closest to their natural state provides us
with a plethora of vitamins, minerals, and
polyphenols, since they have not
undergone the refining process, which
strips away vital nutrients and
compounds.

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For instance, consuming whole plant foods
preserves important components like polyphenols,
which are plant compounds with a host of benefits
for human health. Some of those benefits include
fighting free radicals that were produced due to
exposure to carcinogenic compounds.

They act as antioxidants by donating electrons to

neutralize otherwise unstable molecules that
could damage cells and lead to diseases, such as
cancer, heart disease, and diabetes. Research has
demonstrated that following a plant-based diet
may reduce the risk of developing certain cancers,
neurodegenerative diseases, and cardiovascular
conditions3.

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If you’re curious about adopting a WFPB diet, here
are some tips:

1. When grocery shopping, stay on the perimeter

of the market. That is generally where most fresh
produce is located and where you will find most of
the items you’ll want to incorporate into your daily
eating. Exceptions to this include the aisles where
you’ll find whole grains like oats and quinoa, as
well as beans, lentils, nuts, seeds, and cooking oils.

2. Know which foods you can include and those

you’ll want to avoid.

a. WFPB proteins may include legumes, tofu,

tempeh, nuts, seeds, lentils, spirulina, quinoa, and
mycoprotein. WFPB emphasizes consuming fruits
and vegetables in their natural state. WFPB fats
include avocados, seeds, nuts, pulses, and
unrefined oils.

b. Be sure to review the ingredient list of

packaged items to ensure the item you are buying
appears first. Ingredients are listed in descending
order, so the items listed first are in the highest
quantities.
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You may be wondering how incorporating more
plant-based foods could improve your health.
Whole plant-based foods can improve an
individual’s overall health and wellbeing in many
ways. For one, whole foods contain a great amount
of dietary fiber, which is an important plant
compound that has been shown to decrease LDL
or “bad” cholesterol levels, improve digestive
function, regulate blood sugar levels, and more4.

Fiber-rich foods take longer to empty from the

stomach, which can promote the feeling of satiety
and prevent overeating. It is recommended that
women get 21 to 25 grams of fiber a day, while men
should aim for 30 to 38 grams a day5. That may
sound like a high number to reach in a day but if
you're choosing whole plant-based foods, it will be a
breeze.

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Just one cup of raspberries contains eight grams
while a tablespoon of chia seeds has five. Add that
to your bowl of oatmeal and you’re already up to 17
grams! This fiber is also vital for feeding the
beneficial microflora in the gut, which produce
important compounds like short chain fatty acids
(SCFAs). As you can see, being intentional with your
food choices can make quite a difference in your
health, which is why it’s important to be cognisant
of what you eat4.

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Ketogenic Diet

The ketogenic diet, or “keto” for short, is the newest

low carb, moderate protein, and high fat diet that

has hit the mainstream.

Although the ketogenic diet has been used to

control seizures in children in medically monitored

settings, the new age “keto” diet has been adopted

by many people attempting to shed unwanted

weight. The aim of this diet is to restrict

carbohydrates to induce ketosis, which is when the

body utilizes ketones instead of glucose6.

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Since carbohydrates are hydrophilic, meaning they
attract water, when carbs are restricted, the body
sheds water weight, which can be very motivating
for a well-intentioned dieter but it doesn’t
necessarily mean body fat is being lost. There are
several studies that indicate how low carbohydrate
diets, such as keto, do improve insulin sensitivity
and blood sugar levels over time, as indicated by
HbA1c levels6. With regards to long-term weight
loss, several studies indicate that the weight loss
occurs within the first six to 12 months but isn’t
sustained after dieters return to their normal
eating habits and incorporate more carbohydrate-
rich foods6.

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There are also some adverse health effects
commonly reported by those following the keto
diet, such as halitosis, constipation, and headache,
among others. It would be best to review the pros
and cons of this diet with a healthcare professional
to determine if the short-term effects are worth it
for achieving your desired health goal. This could
be a great short-term plan for a prediabetic
individual attempting to prevent further insulin
resistance and type 2 diabetes.

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Intermittent Fasting

Now, let’s talk about another popular diet plan

referred to as intermittent fasting (IF). This diet has
gained in popularity over the last few years due to
its potential benefits for weight loss. Intermittent
fasting designates certain time windows when
food should be consumed. A common intermittent
fasting plan follows the 16:8 rule, in which a person
eats within an eight-hour window and fasts for 16
hours, which includes sleep time. Another type of
IF is known as the 5:2 approach, which involves
eating regularly five days a week, then limiting
yourself to one 500–600 calorie meal on the other
two days7. It is important to note that there is no
conclusive evidence to suggest that longer fasting
windows amount to greater weight loss7.

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The most important aspect of this plan is what is

consumed during the non-fasting time frames. If
you choose to follow this eating plan, make sure
you are eating unprocessed or minimally
processed foods, such as fruits, vegetables,
complex carbohydrates, and healthy proteins and
fats.

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So you may be wondering, is this an effective way
to lose weight? As it is with any diet, weight loss
typically occurs when we limit our daily intake of
calories. However, intermittent fasting isn’t the
most sustainable way to keep that weight off for
some. Most studies done on IF have been for short
durations of time (less than 12 months),

so additional long term studies

need to be conducted to determine if this diet is

effective for long-term

weight loss8.

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Mediterranean Diet
The Mediterranean diet (MD) is similar to the
whole food plant-based diet in that it emphasizes
fresh fruits, vegetables, nuts, seeds, legumes, and
whole grains, but with the addition of seafood and
moderate alcohol in the form of red wine9. This
diet is more like a lifestyle due to its flexibility and
lack of rigid rules like counting calories or
macronutrients.

This dietary plan aims to mimic the eating habits

of people living in places such as Greece, Italy, and
Spain, and elsewhere along the Mediterranean sea.
The diet plan recommends avoiding processed
foods, white bread, soda, and added sugars, which
are all associated with negative health
consequences like weight gain when consumed
excessively9. 13
In fact, a meta analysis reviewing five studies on
the Mediterranean diet found that subjects who
followed the plan lost an average of 22 lbs over 12
months10. Additional studies have linked the MD
to improved cholesterol levels, a reduction in
inflammatory markers, and protection against
type 2 diabetes. The high emphasis on healthy fats
from olive oil, nuts, and fish contribute to omega-3
fatty acid consumption, which is known to
decrease inflammation and improve good
cholesterol, while decreasing LDL or “bad”
cholesterol levels10.

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Nordic or Scandinavian
Diet
Similar to the MD, the Nordic or Scandinavian diet
is based on the principles of eating mostly whole
plant-based foods that are locally grown, while
also consuming wild caught seafood. One major
difference between the diets is the type of oil used
in cooking preparations11.

The Mediterranean diet touts olive oil while the

Nordic diet promotes the use of canola oil, which
has less saturated fat and a higher smoke point,
meaning that it can be used at higher
temperatures.

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Okinawa Diet
Another regional diet is the Okinawa diet from
Japan. This diet focuses on a ratio of carbohydrates
at 85%, low protein at 9%, and very low fat at 6%.
The Okinawa diet is modeled after those living on
the Japanese islands of Okinawa, who have some
of the longest lifespans in the world. This diet
promotes the consumption of vegetables and soy
products with the occasional consumption of
animal products such as pork and eggs12.

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Let’s look into the diets recommended by

dietitians and doctors in the clinical setting to

prevent chronic conditions from starting and/or

getting worse. But please note that you should

consult with your doctor or nutritionist before

choosing any of these diets.

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MIND Diet
The first diet we will look into is the MIND diet,
which stands for Mediterranean-DASH
Intervention for Neurodegenerative Delay. This is a
hybrid dietary plan that combines the DASH diet,
which stands for the Dietary Approaches to Stop
Hypertension, and the Mediterranean diet as
previously discussed. This plan is focused on
boosting brain function and combatting
neurodegenerative diseases like Alzheimer’s,
rather than weight loss13.

The MIND diet promotes the consumption of

whole plant foods and outlines having three
servings of whole grains, fruit, and vegetables
every day, while having one to two servings of
beans, fish, and poultry every week. The diet also
recommends the consumption of healthy snacks,
such as nuts and berries. The cooking oil of choice
for this diet is olive oil due to its high antioxidant
content13.

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The MIND diet promotes the consumption of
whole plant foods and outlines having three
servings of whole grains, fruit, and vegetables
every day, while having one to two servings of
beans, fish, and poultry every week. The diet also
recommends the consumption of healthy snacks,
such as nuts and berries. The cooking oil of choice
for this diet is olive oil due to its high antioxidant
content13.

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Low FODMAP Diet
For functional digestive health conditions, certain
diets have become gold standards for symptom
management. One of those diets is the Low
FODMAP diet, which stands for Fermentable
Oligo-, Di-, Monosaccharides And Polyols. This diet
was developed by researchers at Monash
University for the symptom management of those
with Irritable Bowel Syndrome (IBS). This diet is
meant to be medically monitored by a registered
dietitian nutritionist (RDN) due to its restrictive
nature and complexities.

The diet has three phases. The first one is the

elimination phase, when all FODMAP-containing
foods are restricted. The second one is the
reintroduction or challenge phase. The third one is
the customization or personalization phase. It is
thought that by going through each of these
phases, individuals will be able to clearly identify
which FODMAP-containing foods they can tolerate
without symptoms.

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Anti-Inflammatory Diets

Some additional evidence-based diets that

practitioners are more commonly recommending
are the various anti-inflammatory diets. In most
cases, an inflammatory response aids the body
and protects it from damage, but for those with
chronic inflammatory or autoimmune conditions,
it can wreak havoc. An example of such a
condition is rheumatoid arthritis, which is a
disease characterized by the body’s own immune
system attacking healthy cells by accident, which
can lead to inflammation of the joints. A study
conducted by Schönenberger, et., al. (2021) found
that participants with RA who adhered to anti-
inflammatory diets reported less pain that those
who consumed an ordinary diet, with a sub-
analysis identifying the best results with the
Mediterranean Diet14.

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Anti-inflammatory diets are thought to aid in
combating this response by providing the body
with fresh fruits, vegetables, whole grains,
omega-3 fat sources such as fatty fish, lean
proteins, and spices. These dietary plans
recommend limiting red meat, processed foods,
added sugars, and alcohol, which are known to be
pro-inflammatory. The Mediterranean, Whole Food
Plant-Based (WFPB), and DASH diets are all
considered to be anti-inflammatory diets. Before
starting any anti-inflammatory diet, it is best to
consult with a medical professional to verify
whether it is appropriate for you.

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Flexitarian Diet

This diet is quite literally what it sounds like, a

flexible dietary plan! Individuals on this diet mainly

consume whole plant-based food items with the

occasional inclusion of animal products and meat.

This diet is essentially a flexible vegetarian diet,

where meat is not completely eliminated but just

rarely included.

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Which diet will benefit
you the most?
Start by determining what your health goals are
and what dietary regimen works best with the
healthy lifestyle you are aiming to achieve. If you
have a family history of high blood pressure and
heart disease, following an anti-inflammatory plan,
such as the DASH diet, may be best suited for you.
Remember, it is always recommended to consult
with your medical provider before starting any
new diet or lifestyle change.

Now that we’ve discussed several popular diets,

I’m sure you have a good idea of which you’d like
to try. You might also be wondering how to know
how much energy, aka calories, you need to
consume. Let’s discuss that in the next section.

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Calculating your Total
Daily Energy
Expenditure (TDEE)
Your TDEE consists of your Basal Metabolic Rate
(BMR), or how many calories your body burns at
rest, combined with your activity level, using an
activity factor score15.

To calculate your BMR, it is best to use the Mifflin

St. Jeor equation, which is as follows:
Men

BMR = (10 × weight [kg]) + (6.25 × height [cm]) – (5 ×

age [years]) + 5

Women

BMR = (10 × weight [kg]) + (6.25 × height [cm]) – (5 ×

age [years]) – 161

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Let's go through an example together to help you
understand the calculation and put it into practice.

Let’s use the example of a 35-year-old woman

weighing 120 pounds with a height of 5’5”.

First convert pounds to kg. 120 lbs / 2.2 = 54.5

kilograms

Next convert inches to centimeters. 65 inches x

2.54 = 165.1 cm

Next, plug in the numbers!

BMR = (10 x 54.55) + 6.25 x 165.1) - (5 x 35) - 161

BMR= 1,241 Cal

So,

now we know that this woman requires 1,241
calories if completely still all day, which isn’t the case
for most. In order to calculate her TDEE, we also need
to factor in her level of physical activity.

16
Here is a chart outlining the activity factor ranges:

Activity Factors for Different Physical Activity Levels16

Sedentary Low Active Active Very Active

Light physical Walking about Walking more Walking more
activity 1.5 to 3 miles than 3 miles per than 7.5 miles
associated with per day at 3 to 4 day at 3 to 4 miles per day at 3 to
typical day-to- miles per hour, per hour, in 4 miles per
day life.
in addition to addition to the hour, in
the light light physical addition to the
physical activity activity associated light physical
associated with with typical day- activity
typical day-to- to-day life: 60 associated
day life.
minutes of at least with typical
moderate- day-to-day life:
intensity physical 60 minutes of
activity
at least
moderate- to
vigorous-
intensity
physical
activity

Males 1.00 1.11 1.25 1.48

Females 1.00
1.12 1.27 1.45

Let’s assume this woman is moderately active,

engaging in moderate exercise 3-5 days per week
(1.55).

TDEE: 1,241 Cal x 1.55 = 1,924 (when rounded up)

27
That means this woman needs approximately 1,924
calories per day to sustain her current weight. This
is an approximation because there are several
factors that can impact whether a person requires
a few more calories or not on a particular day
based on stress level, whether they are fighting an
infection, whether they are menstruating, etc.
Luckily, when the body occasionally receives more
calories than needed, it speeds up metabolism to
account for this, and it slows down when not
enough calories are consumed. However, when
too many calories are consumed on a consistent
basis, the body then stores those reserves in the
form of body fat.

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Why do we consume

more calories than we

actually need?

Consistently consuming more calories than what

the body requires may be caused by numerous

factors. Several common factors include eating at

restaurants where larger servings are given, being

distracted while eating, emotional eating, and

consuming an imbalance of energy-dense foods

over nutrient-dense ones. Another factor is insulin

resistance and underlying health conditions, such

as polycystic ovary syndrome (PCOS),

hypothyroidism, and Cushing’s disease, to name a

few.

29
How to cope with eating
more calories than you
need

For those who can relate to the factors outside of

medical conditions, let’s review a couple
suggestions that you may find beneficial. The
opposite of distracted eating is what’s known as
mindful eating. This is a practice meant to facilitate
the connections between the physical sensations
of the body and the mind. With mindful eating, a
person fully engages their senses in the meal or
snack to be consumed and sets an eating
environment that is free from distractions, such as
the television, phones, and computers. The
thought is that when we are able to identify the
subtle sensations of fullness and we are more in-
tune with our body, we tend to eat less. In fact, a
study that came out in the American Journal of
Clinical Nutrition found that mindful or attentive
eaters tended to eat less than their inattentive
counterparts.17

30
For those who struggle with emotional eating, it

can be a difficult habit to break because of the

psychological components involved. Strong food

cravings can result from feeling depressed,

anxious, or sad, which may lead a person to reach

for a food that produces momentary happiness18.

Oftentimes, these types of foods are high in

carbohydrates and fats, like ice cream, cookies, and

cakes. It’s not a coincidence that these are typical

foods consumed when eating to self soothe. High

glycemic foods stimulate the reward centers and

happy hormones in the brain18.

There is evidence to suggest that eating a meal or

snack high in carbohydrate-rich foods tends to

raise levels of serotonin, the neurotransmitter

responsible for mood regulation18.

31
So, what can you do if you notice an intense
craving coming on and you are gravitating toward
a quick fix of sugar? It may be helpful to pause and
ask if the craving is stemming from a negative
emotion, and if so, how else can you soothe that
emotion without using food? Some examples
include positive distraction by taking a walk,
getting fresh air outside, listening to your favorite
song, playing with a pet, drawing, or reading. Find
what works best for you.

32
Sweet snack alternatives
If you notice you tend to gravitate towards a sweet
snack at the same time each day, say around 3 or 4
PM, or after dinner, we’ll review some nutritious
swaps you can make to stay on track with your
health goals.

Luckily, there are plenty of naturally sweet foods

that can be enjoyed to satisfy those cravings. A
naturally sweet dessert I love to recommend is
chia seed pudding. Here is a delicious recipe that
can be used as a starting point and then adjusted
based on your individual preferences.

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Chia seed pudding

Ingredients:
3/4 cup canned light coconut milk

3/4 cup water

1/4 cup chia seeds

1 tsp vanilla extract

Optional toppings (dried fruit, nuts, coconut

flakes, fresh berries, cocoa nibs)

Directions:

Combine all the ingredients in a large

container, whisking thoroughly.

Once mixed through, refrigerate for at least

one hour or until the chia seeds have set

Stir well and divide into mason jars or cups.

Enjoy!

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Another naturally sweet and nutritious snack item
is peanut butter filled dates!

Here’s the recipe:

Yields: 1 serving

Ingredients:

1/4 cup pitted dates (3 dates)

2 tbsps all natural peanut butter

Directions:

Use a knife to make a slit in each date and

open the date slightly.

Spoon an even amount of peanut butter into

the center of each date. Enjoy!

35
How to cook food to
preserve its nutritious
qualities
Choosing to adhere to a healthy lifestyle takes
intention, effort, and planning. The benefit of
improved energy, stamina, and decreased risk of
chronic conditions has led many to want to adopt
healthier habits through their nutrition and
physical activity regimens. It’s important to
remember that healthy habit formation takes
persistence and consistency! Take time each day
to state your intention to follow through with your
new habit. Here are some cooking methods to
maximize the nutrient content of a few common
foods.

36
Grains: It is recommended to soak grains prior to
using in order to cook them for a shorter duration
of time; that way, more of their B vitamins are
preserved. It is also beneficial to cook then cool the
grains to increase their resistant starch content.
Resistant fibers nourish the good microbes in the
gut and promote the production of short-chain
fatty acids (SCFAs), which are helpful for fueling
the cells of the colon, among other things.

Fruits and vegetables: most fruits are best

consumed fresh and within a few days of
purchasing. In order to retain the maximum
amount of vitamin C, it is recommended to not cut
fruits or vegetables in advance. It is best to avoid
boiling vegetables, since vitamin C can be leached
into the cooking water and not where we want it
(in your body!). Lightly steaming vegetables is the
best way to preserve their nutritional value.

Contrary to this, cooking tomatoes into sauces can

greatly increase the polyphenol lycopene, which is
known to work as an antioxidant in the body.

Beans and legumes: to maximize the folate

content of beans, it is best to cook them using the
“slow soak method.” To soak beans, cover them
with water by 2 inches, add 2 tablespoons of
coarse kosher salt (or 1 tablespoon fine salt) per
pound of beans, and let them soak for at least 4
hours or up to 12 hours. Drain them and rinse
before using.

37
What are other factors to
consider when aiming to
achieve healthier habits?
Another component of a healthy lifestyle is
attaining adequate-quality sleep. Getting good
restorative sleep can make a major difference in a
person’s wellbeing. Just about every aspect of our
overall health is affected by how much sleep we
get each night. For instance, the make-up of our
gut microbiome is affected by our sleeping
patterns, and so are the mechanisms that control
our appetite19.
It is important to avoid eating at least two hours
before sleeping to reduce the chances of
indigestion. Also, keep in mind that the blue light
from televisions, phones, and other screens should
be minimized before bed. Keeping the bedroom
cool and breezy can also help with quality sleep!

38
The last factor to consider when aiming to improve
your health and weight is to combat stress levels.
When a person is stressed, certain hormones such
as cortisol and norepinephrine are produced.
These stress hormones can make weight loss
incredibly difficult. It is a good rule of thumb to
practice de-stress techniques to mitigate these
hormones, so that they don’t impede on your
weight-management goals. Here are my top 3
coping strategies for stress:

Deep diaphragmatic breathing. This activates the

parasympathetic nervous system, which
stimulates the relaxation response in the body.

Utilizing essential oils such as eucalyptus and

lavender.

Practicing yoga and meditation. Both of them

reduce stress hormones in the body.

It’s important to note that changing your normal

routine might feel uncomfortable, but realize that
once it becomes the norm for you, these healthy
habits will become second nature!

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FOOT

NOTES
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News-Room/Fact-Sheets/Detail/Healthy-Diet. https://
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diet

2.

Kubala, M. J. S. (2018, June 12). Whole-Foods, Plant-

Based Diet: A Detailed Beginner’s Guide. Healthline.
https://www.healthline.com/nutrition/plant-based-
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Zhou Y, Zheng J, Li Y, Xu DP, Li S, Chen YM, Li HB.

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Yang He, Bixiang Wang, Liankui Wen, Fengzhong

Wang, Hansong Yu, Dongxia Chen, Xin Su, Chi
Zhang, Effects of dietary fiber on human health,
Food Science and Human Wellness, Volume 11, Issue
1, 2022, Pages 1-10, ISSN 2213-4530, https://
doi.org/10.1016/j.fshw.2021.07.001. (https://
www.sciencedirect.com/science/article/pii/
S2213453021000677

5.

High Fiber Diet: Types of Food & Health Benefits.

(n.d.). Https://My.Clevelandclinic.Org/Health/
Articles/14400-Improving-Your-Health-with-Fiber.
https://my.clevelandclinic.org/health/articles/14400-
improving-your-health-with-fiber

6.

Ting R, Dugré N, Allan GM, Lindblad AJ. Ketogenic

diet for weight loss. Can Fam Physician. 2018
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7.

Intermittent Fasting: What is it, and how does it

work? (2022, March 7). Johns Hopkins Medicine.
https://www.hopkinsmedicine.org/health/wellness-
and-prevention/intermittent-fasting-what-is-it-and-
how-does-it-work

8. Patikorn, C. P. (2021, December 17). Intermittent

Fasting and Obesity-Related Health Outcomes: An
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41
9.

Martinez-Gonzalez MA, Martin-Calvo N.

Mediterranean diet and life expectancy; beyond olive
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Franquesa M, Pujol-Busquets G, García-Fernández E,

Rico L, Shamirian-Pulido L, Aguilar-Martínez A,
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Corliss, J. (2015, November 19). The Nordic diet:

Healthy eating with an eco-friendly bent. Harvard
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bent-201511198673

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13.

Cherian L, Wang Y, Fakuda K, Leurgans S, Aggarwal

N, Morris M. Mediterranean-Dash Intervention for
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14. Schönenberger KA, Schüpfer AC, Gloy VL, Hasler P,

Stanga Z, Kaegi-Braun N, Reber E. Effect of Anti-
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