Understanding Nutrition and Balanced Diets

• Nutrition is essential, as vital as exercise, powering workouts and aiding body recovery.

Functions of Nutrients

• Carbohydrates provide energy.
• Proteins build and repair tissues.
• Fats provide energy, support hormone production, and protect organs.
• Vitamins & Minerals support various bodily functions.
• Water is essential for all bodily processes.

Recommended Intake

• Nutrient intake should be based on factors like age, sex, activity level, and overall health.
• Seeking advice from a nutritionist or using a reputable online calculator is advisable to determine individual needs.

Different Types of Diets

• Balanced Diet: Emphasizes a variety of nutrient-rich foods from all food groups.
• Mediterranean Diet: The Mediterranean diet emphasizes traditional eating patterns from countries like Greece, Italy, and Spain, promoting healthy eating, physical activity, and social connections.

Components of the Mediterranean Diet

• Emphasis is placed on plant-based foods, including fresh, seasonal fruits, vegetables, whole grains, legumes, nuts, and seeds.
• Healthy fats, like olive oil, are a cornerstone, with fish (especially fatty fish like salmon, tuna, and sardines) rich in omega-3 fatty acids.
• Dairy, meat, and poultry are consumed in moderation.
• Key principles include balance, moderation, seasonality, cooking at home, and social dining.
• Benefits include improved heart and brain health, reduced cancer risk, and weight management.
• Ketogenic Diet: The ketogenic diet is very low in carbohydrates and high in fats.

The Ketogenic Diet (Keto)

• The ketogenic diet is a high-fat, very low-carbohydrate diet that forces the body into a metabolic state called ketosis.
• Carbohydrate intake: The keto diet drastically limits carbohydrate intake, typically to 20-50 grams per day.
• Fat intake: Diet emphasizes high fat intake, typically accounting for 70-80% of daily calories.
• Ketosis occurs when there are not enough carbohydrates for energy.
• Ketones are used as an alternative energy source by the brain and other organs.

Benefits of Keto

• The keto diet can lead to significant weight loss, often faster than other diets.
• Limiting carbohydrates can help regulate blood sugar levels, which is beneficial for people with type 2 diabetes.
• Studies suggest reduced inflammation.
• Increased ketone production is thought to provide an alternative energy source for the brain.

Drawbacks of Keto

• Lack of careful planning can lead to deficiencies in fiber, vitamins, and minerals.
• Experiencing "keto flu" is common in the first few days or weeks, characterized by various side effects.
• Strict limitations can make keto difficult to maintain long-term.
• The keto diet can increase the risk of kidney stones.

Consultation and Approach

• Healthcare professional or registered dietitian should be consulted before starting the keto diet.
• Keto is not a one-size-fits-all approach.

Supplementation

• Considerations may include taking supplements like multivitamins, fiber, and electrolytes. -Animal products can be excluded to varying degrees.

Vegetarian and Vegan Diets

• Vegetarianism excludes animal flesh (meat, poultry, fish).
• Emphasis on plant-based foods.
• Vegetarian diets include: Lacto-ovo, Lacto, Ovo, and Pescatarian.
• Veganism excludes all animal products and byproducts, relying only on plant-based foods.

Motivations

• Ethical concerns, perceived health benefits, and environmental considerations may cause people to choose these diets.
• New diets or exercises should be started after consulting a healthcare professional or registered dietitian.