Nutritional Resolutions: Keto, Whole30-Approved Diets Made Easy

If you’re one of the strong-willed individuals who made it past “Quit Your Resolutions Day” on Jan. 17, pat yourself on the back. If you’ve fallen off track, hold your head high and look at new dietary modifications that may be more realistic for you and start fresh. It’s never too late to get back on the horse.

Start by thinking about your nutritional/health goals.

  • Are you hoping to balance your protein and fat intake while reducing carbs? Think about checking out the Paleo or ketogenic diet.
  • Looking to decrease symptoms of bloating and gas? SIBO/Low FODMAP can reduce those symptoms.
  • If you’re suffering from autoimmune conditions, then the Autoimmune Protocol could be beneficial.
  • If you’re aiming to reduce your consumption of animal products, try going vegan or vegetarian.
  • And if you need help eliminating all added sugars, try the Whole 30 diet – it lasts 30 days, or longer if you choose to!

Let’s talk through some of the lesser-known diets and the benefits of each.

Paleo

The Paleo diet typically includes meats, eggs, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. It eliminates processed foods, refined oils (canola, safflower, vegetable, etc) refined sugars, soy, gluten, and dairy.

In one study, participants experienced decreased fat mass and weight circumference after being placed on a Paleo diet so the Paleo diet has been touted for its weight loss benefits, Harvard shares.

Ketogenic Diet

The ketogenic diet consists of a high-fat, moderate-protein, low-carbohydrate diet. Caveman Chefs makes it easy to eat quality animal products and produce as the ingredients of the meal prep include grass-fed humanely raised meats, sustainable seafood, and organic fruits and vegetables.

During consumption of a ketogenic diet (heavy on fats, low on carbs), the body uses stored fat as energy rather than blood sugar, which comes from carbohydrates, according to Harvard. There is some research to show that the diet benefits those with Type 2 diabetes, by controlling blood sugar. In addition, there is quality evidence showing the ketogenic diet’s effect in reducing seizures in children.

Ketogenic meal by Caveman Chefs
Photo by Rebecca Todd- Rebecca Ann Photography

SIBO/Low FODMAP

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols, which are complex names for a collection of molecules found in food that can be poorly absorbed by some people. By eliminating or reducing intake of these FODMAP foods, people suffering from gastrointestinal stress can ease symptoms like abdominal pain, bloating, gas and changes in bowel habits. Patients who suffer from Small Intestinal Bacterial Overgrowth or SIBO can find relief in eating low FODMAP foods.

Eating the low FODMAP diet has been shown to improve irritable bowel syndrome (IBS) symptoms, which affects 1 in 10 people in the United States every year. Harvard shares that one study even found that 76% of IBS patients following the diet reported improvement with their symptoms.

Autoimmune Protocol

The Autoimmune Protocol diet is a much stricter version of the Paleo diet. It advises eliminating foods that may cause inflammation in the gut such as nightshades, nuts and seeds, natural sweeteners. Nightshades include eggplant, white potatoes, tomatoes, and peppers.

This diet attempts to reduce the symptoms experienced by people with autoimmune conditions. It aims to omit foods that have a pro-inflammatory effect to reduce inflammation. In a recent study, participants with Hashimoto’s thyroiditis, an autoimmune disease, followed the AIP diet for 10 weeks and reported a reduction in symptoms and an improvement in the quality of life, according to MedicalNewsToday.com.

Whole 30 Approved

Much like our standard Paleo meals, a Whole 30 approved diet includes grass-fed humanely raised meats, sustainable seafood, organic fruits and vegetables, nuts and seeds. To further lower glycemic impact, the following ingredients are added to the elimination list; fruit juice, honey, maple syrup, molasses and other types of natural sweeteners. It also eliminates processed foods, refined oils (canola, safflower, soybean, vegetable), refined sugars, soy, gluten, and dairy.

One of the greatest benefits to a Whole 30 approved diet is that you’ll be able to detect any food intolerances or allergies when reintroducing certain foods back into your diet, allowing individuals to tackle some disturbing symptoms that come say after eating gluten or dairy, common allergens. It’s hard to measure long-term results from the diet as it typically only lasts 30 days.

Caveman Chefs makes the transition to one of these diets easy as each of the meals listed is either Whole 30 approved, Paleo, Ketogenic, SIBO/FODMAP, vegan or vegetarian, among other labels, under each meal. Check out our evolving Paleo meal prep a la carte or subscription options by visiting www.cavemanchefs.com to help you achieve your health goals. It’s not too late!

Meal Prep by Caveman Chefs
Photo by Rebecca Todd- Rebecca Ann Photography

About Caveman Chefs

At Caveman Chefs, we make it easy for you to eat Paleo. Check out our fully prepared, fully customizable, meal plan delivery service, created by chef-owners with more than 60 years of combined food service! We offer up to ten different meals per week! We offer fresh, local and sustainable food that is delivered to you and provides you with easy fully prepared meals for the week. Click here or call (866)-PALEO-23 to get started! We ship nationwide.