One thing I’ve learned through my struggle, and subsequent entry into the coaching space, is that there is not one system or diet that works for everyone. The beauty of counting macros or flexible dieting as a lifestyle is that you get a plan that works for you. If it stops working, we adjust something.
The most frequent question I get is some form of I want to/I have been/I love/I gained with keto. Keto is all the rage these days, but it is nothing new. But what is keto and what other options are out there?
Recommended dietary intakes
The National Academies of Science produces documents on recommended dietary intakes for individuals under the Food and Nutrition Board of the Institute of Medicine. They make recommendations called the Acceptable Macronutrient Distribution Ranges (AMDR).
The AMDR for adult daily percentage of dietary intake are:
- Protein – 10-35%
- Carbohydrates – 45-65%
- Fat – 25-35%
There are a wide range of diets – sum of energy and nutrients obtained from foods and beverages consumed by individuals – based on the total daily energy intake and percentages of intake including:
- Low Energy – severe calorie restriction 800-1200 calories per day
- Very Low Energy – 400-800 calories per day
- Low Fat/High Carbohydrate – 10-35% fat (hmmm, same as the AMDR)
- Low Carbohydrate – carbohydrate intake less than 45%. Non-ketogenic 50-150 grams of carbs per day subjectively defined.
- Ketogenic – very low carb with a daily carb intake of less than 50 grams or < 10% carbs per day, moderate protein, high (~60-80%) fat.
- High Protein – various definitions, generally > 25% per day or ranging from 1.2 to 1.6 g/kg body weight
- Intermittent Fasting – can be one of three different natures including alternate-day fasting, whole-day fasting, and time-restricted fasting.
Almost all diets can be fit into one of these categories, no matter what the author or expert pushing it claims. All diets – including paleo, vegan, vegetarian, carnivore, etc. which are food intake preferences – fit into one of the above categories.
So … what’s the best diet?
Is any one of these options better than the others? Not necessarily. What works for one person may not work for someone else. We consider your current statistics, likes and dislikes, lab results, goals, etc. and develop and refine a program that works for you.
References:
Alan A. Aragon, B. J. (2017). International society of sports nutrition position stand: diets and body composition. Journal of the International Society of Sports Nutrition, 14(16). Retrieved from https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
Whitney, E., & Rady Rolfes, S. (2016). Understanding Nutrition (Fourteenth Edition ed.). Stamford, CT: Cengage Learning.
