How are you in January with your New Year's health plans? How does your will power sustain the keto diet? Are these probiotic supplements happy?
These new and brilliant health trends have increased in popularity. Celebrities sing the praise of stunt diets and esoteric supplements. Intermittent fasting seems to have grown up with the local Tech-Bro scene.
I have never been in favor of resolutions, especially dietetics, as I work in nutrition. (I also do not like other people telling me what to eat and what not to eat.)
That is, for several weeks now, I have followed an anti-inflammatory diet. At the moment I avoid alcohol, bread, pasta and processed sugar. basically all the tasty things that make life fun. The thing is, I actually feel better. I do not know exactly why my joints hurt less, I sleep better and have more energy. Still, I miss donuts.
When it comes to it, we all want to feel better, and what we put into our bodies (or not) is a big part of it. However, it can be confusing to make heads or tails out of these nutrition and health trends.
I recently spoke to Danica Cowan, MS / RD, a registered nutritionist and nutritionist at UCSF's Osher Center for Integrative Medicine, to learn more about trends ̵
The ketogenic diet
The most prominent diet at the moment is the ketogenic diet or keto for short. By consuming foods rich in fat and minimizing carbohydrate intake, the body should be made to burn fat instead of carbohydrates and achieve a metabolic state known as ketosis.
However, there are two types of ketogenic diets, says Cowan: the one used to treat certain diseases and the mode type used for weight loss.
The decades-long medical diet was originally designed to treat pediatric epilepsy and can be quite effective, Cowan says. There is also a lot of research into the ketogenic diet and its effects on reducing brain inflammation and diabetes.
As for the fad, dieticians with occasional fads are unlikely to have ketosis. Instead, most people simply take a low carb diet with extra fat.
In general, the ketogenic diet is not intended to be tracked over a long period of time, says Cowan, and researchers do not do this. I fully understand the long-term effects a diet can have.
"What makes me nervous about the keto diet is having unrestricted permission to eat all the fats they want, including unhealthy fats," Cowan says.  So, before you search for bacon – the Cowan does not remind us of a healthy meal – it's important to work with an experienced dietitian or nutritionist who understands the keto diet. "Because you basically change the way your body functions. "
Exactly what it sounds like, intermittent fasting is a general term that can mean anything if you do not need to eat for a few days a month to just plain only to extend time between dinner and d at breakfast.
For those of us who love food and love to eat, the idea of fasting may seem extreme, but Cowan believes this approach has potential benefits.
If you have more time between meals, you can help the body have more time to rest and repair. The flexibility of routine means that it can be relatively easy for people to integrate them into their daily routine. Even if you decide that intermittent fasting is not for you, Cowan encourages people to stop eating about two to three hours before bedtime.
Stroll through the aisle of your neighborhood market You will discover all kinds of food and drink infused with probiotics and prebiotics. But what exactly are probiotics and prebiotics and what are they doing?
Probiotics are live bacteria that are thought to colonize your gut. Prebiotics are the food for the probiotics and can be found in high fiber sources such as fresh fruits, vegetables and whole grains. By consuming prebiotics, probiotics produce short-chain fatty acids that have beneficial effects on the gastrointestinal system.
Like all energy bars, grains, and other prepared foods that are marketed as loaded with prebiotics and probiotics, Cowan recommends addressing those who have a healthy dose of skepticism.
"Most food commercials are bs; some have science behind it; 95 percent of that is marketing, "says Cowan. "Adding something healthy to something unhealthy does not make it healthy."
In general, Cowan recommends using refrigerated supplements over shelf-stable, and ideally, should contain at least 10 strains of bacteria. In order to have an effect, they must also be taken regularly.
Other sources of well-tolerated nutrition: fermented foods, especially yoghurt (pure and unsweetened), kimchi, sauerkraut, lacto-fermented pickles and kefir. Kombucha, which contains many yeasts, can be problematic for some people with gastrointestinal problems. (However, it's a good substitute for soda.)
Pay attention to eating habits and value what's important to you. Above all, be kind to yourself, says Cowan. "People get together what they eat or not eat, and that's not healthy."
Sarah Fritsche is a writer for the San Francisco Chronicle. E-mail: [email protected] Twitter / Instagram: @foodcentric