Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.

Core Knowledge


The Truth About Fad Diets


The problem with dieting is that it has to end. Look at your nutrition plan as one with the potential for a way to eat for a lifetime. Finding the balance between healthy eating, exercise, and the foods that you love will result in lasting health and high performance.

Low Carb Diets

Several popular diets advocate that you steer clear of carbohydrates, and that’s one way to lose a lot of weight in a hurry. After all, for every gram of carbohydrate you eat, you store 3 grams of water. But that’s a good thing since it keeps us hydrated and satiated.

If you go on one of those diets with very minimal carbs, it’s like taking a sponge and wringing the water out. You’ll lose the water weight, but as soon as you eat carbs again—and you will at some point, because you need energy to function—then the sponge is going to fill up with water.

Research shows that the weight will come right back, and with a vengeance; people often gain back all the weight they lost while following a diet that severely reduces carb intake—and more. As with dieting, you’ll likely lose some of your lean mass in the process.

Bottom Line

Carbs are an important part of your diet when you consume them relative to your activity level and within the context of the glycemic index and glycemic load. Problem is, most people eat far too much for their activity. Your best strategy is to always include protein and healthy fats with any carbohydrates you eat.

Raw Food Diets

The raw food diet (also called the raw diet) is based on consuming unprocessed, organic, whole, plant-based foods, at least 74 percent of which is uncooked. The foods consumed as part of the raw diet include: fresh fruits and vegetables, nuts, seeds, beans, grains, legumes, dried fruits, seaweeds, sun-dried fruits, other organic or natural foods which have not been processed, fresh fruit and vegetable juices, purified water and coconut milk.

Raw and living foods are believed to contain essential food enzymes. The cooking process is defined as heating foods above 116 degrees. The raw diet emphasizes enzymes from the food we eat are essential, and provide enough so the body does not have to produce digestive enzymes. It is also thought that the cooking process destroys vitamins and minerals. Cooked foods are said to take longer to digest. The raw food diet claims to increase energy levels, improve skin, improved digestion, and promote weight loss.

Detoxification effects may be experienced, causing side effects such as headaches, nausea, and mild depression for a short period of time.

The raw diet contains little or no saturated fat, low sodium, and is high in potassium as well as fiber, aiding in the reduction of heart disease and some cancers. However, the raw food diet poses many restrictions on foods and can decrease caloric intake and nutrient intake, leading to nutritional deficits in iron and/or calcium. Lack of protein and B12 can also be seen in those following the raw diet.

Some nutrients will be lost in the cooking process. Some research has shown, however, that some of the phytochemicals present are more easily absorbed by the body when the vegetable has been cooked or processed. One example is lycopene in tomatoes. Rui Hai Liu, M.D., Cornell assistant professor of food science, notes, "research demonstrates that heat processing actually enhanced the nutritional value of tomatoes by increasing the lycopene content—a phytochemical that makes tomatoes red—that can be absorbed by the body, as well as the total antioxidant activity. The research dispels the popular notion that processed fruits and vegetables have lower nutritional value than fresh produce."

The raw food diet can be pricey after the purchase of a durable blender, a juicer,and a food processor. it is also relatively time consuming.

Bottom Line

A restricted food plan such as the raw diet leaves out key nutrients such as protein as well as vitamins and minerals such as iron, calcium, and B12 and can lead to overall caloric intake decreases. The emphasis on fresh fruits and vegetables, however, is the raw diet's strong point. No matter what eating plan you're following, consuming a variety of fruits and veggies is always a good idea.

Blood Type Diet

There are many great aspects to the blood type diet, such as eating clean, natural foods and eating often. But there is not ample science that correlates diet with blood type. With that said, your body can tell you a lot about the foods it likes and doesn't like. If you have any type of GI issues (gas, heartburn) after eating certain foods, your body probably doesn't like them. Avoid or remove them from your diet. The best diet is one that fits you and your lifestyle—and that you will stick with for a lifetime.

Tags: Health, Weight Loss, Food