One of the first questions that clients ask personal trainer Louben Repke is which diet they should choose to go along with their new exercise regime. Everyone knows someone who has had success with every diet out there, but with an overwhelming number of diets, studies, and anecdotes, it is difficult to choose a program. To help make things less confusing, we are featuring a rundown of some of the popular low-carb plans that you are hearing about these days, along with a recommendation from Louben.

Atkins

The Atkins diet works by limiting carbohydrates so that the body will metabolize stored fat instead of glucose. Atkins allows for a lot of protein and fat, but very few carbohydrates to move the body into ketosis. People will certainly drop a lot of weight quickly on this plan, but as soon as old eating habits return, so will the lost weight. Even if the high protein and fat content leaves dieters feeling satisfied, you should consider heart health before choosing this diet. The diet can be tailored to exclude foods that are high in saturated fat and cholesterol, but the diet still “works” without doing so.

The Ketogenic Diet

The ketogenic diet places an emphasis on balancing fat, carbs, and protein. Ketogenic diets are comprised mostly with fats, at a range of 60 to 70 percent of your daily calories. The rest of your caloric intake should come from protein and no more than 50 grams of carbohydrates per day. Any carbohydrates consumed need to be taken with some fat. Interestingly, the ketogenic diet was designed to help treat patients with epilepsy. The diet was effective, but anti-seizure medications were improved and certainly more convenient than creating a perfectly balanced diet. Ketogenics is ultimately another low-carb plan that helps manage insulin through ketosis, allowing a body to metabolize body fat for weight loss.

Paleo

The idea behind the paleo plan is to go back to the eating habits of people from the paleolithic period. Pasta and processed foods are replaced with meat, poultry, fish, fruits, and vegetables. All dairy, grains, and processed foods are eliminated. This eating plan is touted to be more of a lifestyle than a diet. If weight loss is the goal in implementing this plan, it is important to still monitor the total number of calories consumed. Studies suggest the introduction of carbohydrates and starches, allowed for brain development; however, paleo enthusiasts insist that carbohydrates are not necessary in modern diets.

Cons of Dieting

The thing about fad diets is that they are rarely sustainable. If you have an event coming up and you are looking for fast results, a fad diet will help you reach your goal. But what happens when you resume your old eating habits? Unless you are changing your eating habits for life, your body will respond to your return of old eating habits by piling the pounds back on.

What Does the Personal Trainer Recommend?

For long term weight loss and maintenance, Louben Repke does not recommend any fad diets. “While all of those may give you temporary results, most of them are not sustainable long-term” Instead, he suggests tracking calories using a tool like My Fitness Pal to stay within a reasonable calorie range. Eating at least 2 cups of vegetables per day and at least 2 servings of fruits will help you stay satisfied and well-nourished while staying within a realistic calorie range. Nothing is off limits within moderation. This approach is more sustainable than a plan that requires limiting an entire category of macronutrients.

Louben Repke advises his clients to use MyFitnessPal where he can provide feedback by reviewing their daily meals and snacks. Repke and his staff of trainers guide their clients towards healthy eating habits and make recommendations based on their food diaries. “My Fitness Pal is the best nutrition app/diary that I could recommend to anyone,” says Repke.

If you are searching for personal training in Severna Park, call Repke Fitnesstoday. Louben Repke and his staff of trainers offer much more than just a workout. With physical therapy and nursing credentials, Louben Repke can tailor a safe, effective fitness plan for you, while also offering feedback on your daily eating habits, guiding you towards a healthier life.

Here are some useful links to find more about My Fitness Pal and other diets mentioned above:

• http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485

• http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182

• http://www.medicalnewstoday.com/articles/180858.php#the_ketogenic_diet

• https://www.myfitnesspal.com/

• https://www.sciencedaily.com/releases/2004/10/041020091532.htm