WHAT’S THE

PROBLEM?
 PALEOLITHIC DIET
THIS DIET PROMOTES EATING THE WAY OUR ANCESTOR HUNTER-GATHERERS DID.

• FOCUS ON PROTEIN AND FAT FROM ANIMALS

• VEGETABLES AND SOME FRUIT
• MODERATE CARB INTAKE
• NO REFINED SUGARS OR PROCESSED FOODS
• NO DAIRY, GRAINS, LEGUMES OR WHITE POTATOES

WHO CAN BENEFIT?

• GREAT PLAN FOR WEIGHT MANAGEMENT & LEANING OUT

• MAY BE TOO LOW IN CARBS TO BE A LONG-TERM DIET PLAN FOR SERIOUS

ATHLETES
• ATHLETES CAN MODIFY BY INCLUDING DAIRY AND POTATOES TO INCREASE
GOOD CARBS FOR RECOVERY
 KETOGENIC DIET
Low Carb High Fat
• UP TO 80% OF DAILY NUTRIENTS FROM FATS: MODERATE PROTEIN &
VERY LOW CARB

WHAT’S THE THEORY?

• YOU ARE RE-TRAINING YOUR BODY TO USE FATS AS YOUR PRIMARY
ENERGY SOURCE WHILE AT THE SAME TIME REDUCING BLOOD SUGAR
AND INSULIN LEVELS.
• AS BLOOD GLUCOSE AND INSULIN LEVELS DROP AND KETONE BODY
LEVELS RISE, THE HEART, MUSCLE AND BRAIN REDUCE USE OF GLUCOSE
AND INSTEAD USE FATS AND KETONES TO FUEL THEMSELVES.
• THIS METABOLIC STATE IS CALLED NUTRITIONAL KETOSIS.

WHAT’S THE DOWNSIDE?

• CAN BE DIFFICULT TO MAINTAIN – NEED TO COMMIT LONG-TERM
• YOU CAN’T FLIP BACK & FORTH BETWEEN A KETOGENIC DIET AND A
TYPICAL CANADA FOOD GUIDE DIET
KETOGENIC DIET (LCHF)
 MEDITERRANEAN DIET
“The Heart Healthy Diet”

HEAVILY PLANT BASED

• LEGUMES, WHOLE GRAINS, FRUITS & VEGGIES, WITH A BIG EMPHASIS ON
OMEGA-3 FATTY ACIDS FROM OILS, NUTS & FISH
• MODERATE AMOUNTS OF DAIRY & WINE
• VERY SMALL EMPHASIS ON MEATS

BENEFITS
• SOME RESEARCH HAS SHOWN THAT THIS DIET MAY REDUCE RISKS FOR
CANCER, DIABETES, PARKINSON’S AND ALZHEIMER’S

• THE HIGH GRAINS AND STARCHY FOODS ARE GREAT FOR ATHLETES BUT
THIS DIET CAN BE TOO LOW IN PROTEIN FOR ATHLETES
• EASILY ADJUSTED BY INCLUDING MORE FISH & MEAT
 VEGETARIAN DIETS

WHAT ARE THE HEALTH BENEFITS OF A VEGETARIAN DIET?

• The diet is high in fibre and usually low in fat and is suggested to
decrease risk of:
Heart disease,
Colorectal, ovarian, and breast cancers
Diabetes
Obesity
Hypertension (high blood pressure)

CONCERNS
• Ensure enough of vitamins B-12, D, calcium, zinc, riboflavin, iron
• Include a wide range of protein from whole grains, lentils, beans,
tofu, nuts, seeds, eggs, peas, and dairy (if non-vegan)
• Vegans must ensure they get enough calcium
VEGETARIAN DIETS
THE PROS OF A RAW FOOD DIET
1. Living foods! Maximise these nutrient
THE CONS OF A RAW FOOD DIET
benefits by eating raw.
1. Raw food diets are often found to be low in essential
2. Cooking foods may release carcinogens and
nutrients – lack of certain vitamins and risk of low
free radicals that are harmful to health
bone mass.
3. Unrefined, unprocessed foods and thus
2. Risk of food poisoning from raw meats.
essentially eliminates trans fat and refined
3. Certain vegetables actually require cooking to release
sugars, while offering very low levels of
key nutrients.
saturated fat and sodium.
4. Cooked foods can be more gentle on the digestive
4. Raw foods contain high levels of healthy
system than raw foods, which can prove to be quite
fats and fibre.
irritating to some digestive systems.
5. Focus on purchasing local, organic foods
lends a helping hand to our long term
sustainable environment.
 THE LAST WORD….

• COMMON LINKS – REAL, HIGH QUALITY FOODS

• KETO, PALEO, AND MED DIETS ALL MANIPULATE CARBS
• YOU NEED TO EAT IN A WAY THAT IS SUSTAINABLE LONG TERM
• FIND OUT WHAT WORKS FOR YOU AND LISTEN TO YOUR BODY – EVERY
ONE’S BODY IS DIFFERENT!
• RECOGNIZE THAT WHAT YOU EAT CAN HAVE AN INCREDIBLY POWERFUL
EFFECT ON YOUR HEALTH