5 things successful diets have in common

Some diets cut out dairy while others omit grains. Some diets reduce gluten while others amp up animal proteins. Some diets see you avoiding meat while others opt for high fats and low carbs.

What diet should I be following? is one of the most commonly asked questions I receive as a coach. And it’s no wonder, the amount of information we have access to is astronomical. When you type ‘diet’ into Google, it shoots back 1.180 billion responses in .91 seconds, that’s insane!

It’s my personal belief that there is no ‘right’ or ‘wrong’ diet. Yes there are some where I don’t agree with their philosophies and sustainability factors, but overall its very much a personal choice.

You want to try veganism? go for it. Give paleo a go? sure. Become a vegetarian? why not. Keto, Pescatarian, Mediterranean, low-carb, gluten free, dairy free, you name it. If you resonate with it and feel its something you might like to try then that is your decision and yours only lovely.

The best part is that can change your mind. If you don’t like it, it didn’t feel right for your body or you missed the restricted foods, then try another or create your own set of rules. You don’t always have to be bound by a diet title either. You may eat intuitively, meaning you eat a well-balanced diet and choose to exclude some foods which you may have an intolerance to, ie onions, gluten and some dairy.

What is important is nourishing your body with a well-balanced diet, ensuring you are intaking the macro-nutrients that are right for you and your body.

No matter which diet route you choose to take there are some things they all have in common to ensure you are getting in your daily balanced intake.

5 things successful diets have in common

1. They are high in vegetables

   I am yet to see a diet that omits vegetables, and if you know of one I’d advise you to steer clear of it. Our bodies need vital nutrients from vegetables period. There is nothing to replace or replicate the role vegetables play in our health. They provide copious amounts of dietary fibre (to help you poop), potassium (healthy blood pressure), folate (folic acid), Vitamin A and C. So friends, eat your veggies!

    

2. They all contain some kind of fruit

   A similar one here but oh-so-important when maintaining a healthy balanced body. Some diets will advise to reduce some fruits due to their naturally containing sugars (which are a mix of sucrose, fructose and glucose). Many people hear that sugar is bad and think that this must also therefore apply to fruits. But fructose is only harmful in excess amounts and not when it comes from fruit. Again, some people may need to avoid certain fruits due to an intolerance but generally speaking it should be maintained in most diets.

    

3. They all need a protein source

   I’m not talking animal protein here. Protein doesn’t just come from cows and chickens. Whether you are vegan, vegetarian or avoid animal-proteins you’ll still need to maintain a protein intake for a healthy internal eco-system. Other sources of proteins come from lentils, chickpeas, almonds, quinoa etc. Whatever diet you choose you’ll still be having a protein intake of some description. Proteins are made up of chemical 'building blocks' called amino acids. Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.

    

4. They all reduce refined sugar

   We all know sugar is not great for our bodies. Added sugar is the worst ingredient in the diet, in fact over-consuming the white stuff has been linked to deadly diseases including obesity, diabetes and heart disease. The good news is, whatever diet you do choose to adopt, you’ll never (well hopefully not) see one condoning a high intake of refined sugars. Most diets will suggest you dramatically cut back on added and refined sugars.

    

5. They eliminate refined carbohydrates

   Another consensus among the diet gods is that they all agree refined carbs are unhealthy. Refined carbohydrates are generally grains that have had all the nutritious stuff removed, like wheat flour.

   Whole grains are pulverized so intensely that it removes the fibrous and nutritious parts, essentially leaving them with little more than starch.  While refined carbs provide a quick burst of energy, they provide no essential nutrients (empty calories). If you choose to eat grains, opt for nutritious sources from oats, brown rice and spelt (contains gluten).

Love Hayley

TIPS:

Eat fresh, in season, spray free whole foods as much as possible.  

Limit sugar, wheat, dairy, gluten, soy, processed and packaged foods as much as possible.

1 coffee per day 

Tune in after you finish, how do you feel?

Limit alcohol to 2-3 nights per week and opt for organic, preservative free wine (red and white) where possible.

Aim to eat something green in every meal. Spinach in your smoothie, zucchini and peas with lunch and broccoli and green beans with dinner.

Follow the 80/20 rule: 80% of your plate should be mostly vegetables and 20% protein (if you are vegan your 20% component can be whole-grains like quinoa and brown rice or legumes, nuts and seeds).

Eat the rainbow! Eat fruits and vegetables of different colours every day. 

Say this mantra to yourself or share it with others before you eat:

"I love my food and my food loves me. I choose to eat slowly and mindfully and I trust my body to stop when I am content".

Start your morning with warm filtered water with freshly squeezed lemon juice.

You body is in detox mode from 5am until noon, stick to easily digestible foods in the morning.

Choose 1-2 days of the week for a cleansing day. Have a smoothie for breakfast, make your lunch your main meal of the day and finish with an early dinner of soup. Snack on veggie sticks, berries, small handful of organic nuts and fresh fruit.

Sip on plenty of filtered water, herbal teas (organic if you can) and broths throughout the day.

Acceptable sweeteners: maple, stevia, vanilla powder, organic honey, dates and coconut sugar is ok.

Avoid argave, rice malt syrups, raw cane sugar, maltidextron, xylitol, sorbitol, aspartame and sucralose.