Types Of Diet

At Urban Wellness Clinic, we combine essential principles from several powerful holistic diet programs: Anti-inflammatory, Paleo, Ketogenic, Primal, Whole30, Diabetes, and Elimination diets to help your body run efficiently and get you feeling your best.

Here’s a breakdown of the main elements of each diet plan to give you a better idea what we’re talking about:

Anti-Inflammatory Diet

The anti-inflammatory diet is a lifestyle; a way of selecting, preparing and eating anti-inflammatory foods based on how they can help your body maintain optimum health. It does this by decreasing the inflammatory effects food can have on your body, as well as fighting existing inflammation.  Along with influencing inflammation levels in the body, an anti-inflammatory diet will provide an abundance of vitamins, minerals, essential fatty acids, dietary fiber, and protective phytonutrients with antioxidants to fight chronic disease and optimize health. Although an anti-inflammatory diet is not the same for everyone, general tips include:

  • Choosing whole foods and minimizing processed foods
  • Incorporating healthy fats such as Extra Virgin olive oil, coconut oil, EFAs from fish oil (Omega 3’s)
  • Eating a variety of vegetables in a variety of colors. This will ensure you get a wide array of phytonutrients and antioxidants to support anti-inflammatory processes in your body
  • Drinking enough water! Our general rule of thumb is ½ your body weight in ounces.
  • Incorporate anti-inflammatory herbs and spices like Ginger and Tumeric into your cooking, or take in supplemental form.

Paleo Diet

The Paleo Diet, aka “the caveman diet,” or the “paleolithic diet,” is based on this premise: since the agricultural revolution, we’ve been eating foods our physiology hasn’t adapted to. By cutting out gluten, dairy, legumes, refined foods, trans fats, and sugar, we’re more equipped to fight off degenerative diseases and digestive disorders. Paleo nutrition calls for the consumption of “caveman foods” like grass-fed meat, fish, seafood, fruit, vegetables, eggs, nuts, and healthy oils. Many of our patients have had incredible health results from the Paleo Diet, including weight loss, decreased cholesterol, and no brain fog.

Primal Diet

The Primal Diet is sometimes confused with the Paleo Diet as they’re both based on evolutionary science. The Primal Diet takees your health into your own hands and reprogram your genes with food. Carbs and dairy are limited, protein is increased, and veggies are key. The Primal Diet sees saturated fat (i.e. bacon) as an integral source of nutrients—not the artery-clogging substance many of us have been taught. Gluten, refined sugar, and processed foods are eliminated.

Ketogenic Diet

The Ketogenic Diet looks to fat for up to 90% of total intake, protein for 10-20%, and carbs for close-to-zero. It is a limiting diet, but for some of our patients, can be life altering when done over short periods of time. The Ketogenic Diet can result in weight loss, improve blood sugar, and has been shown to be good for those with brain injuries. Most dairy, fruit, grains, beans and legumes, starchy and sweet veggies, and all processed food, are out. Healthy fatty foods like avocado, coconut, egg yolks, bacon, a bit of protein, and small portions of low-carb veggies are in.

Whole30 Diet

The Whole30 Diet is a 30-day program promising a range of physical and emotional benefits. The goal is to “reset” your metabolism, and reform your relationship to food. Like the Paleo Diet, the Whole30 Diet is low-carb and high protein. For one month (without cheating) you commit to completely eliminating grains, sugar, dairy, alcohol, and legumes. While not sustainable long-term, a month is doable and can be very rewarding! It’s all about clean, simple foods.

Diabetes Diet

The Diabetes Diet, aka medical nutrition therapy (MNT) for diabetes, simply means eating a variety of nutritious foods and sticking to regular mealtimes. Whether you’re seeking a pre diabetes diet, a gestational diabetes diet, a type 2-diabetes diet, this diet will benefit you. It helps you lose weight, and keep your blood sugar in check. Saturated and trans fats, cholesterol, and sodium are limited, while healthy carbs like vegetables, fibre-rich foods, heart-healthy fish, and “good” fats are encouraged.

Elimination Diet

The Elimination Diet is a six week trial to help determine which foods cause allergies and inflammation in your body. The foods removed from your diet during the first three weeks are wheat, gluten, nuts, fish, shellfish, soy, milk and eggs. By eliminating these along with refined sugar, peanuts, corn, alcohol and all packaged, processed and fast foods, you will determine which foods cause the problems as you slowly add them back. It takes at least three weeks for the antibodies, which react negatively to the problem foods, to dissipate, so your body is free of these allergens. Then you add the potential allergens one by one back into your diet to see which foods are actually triggers for your body.

FODMAP Diet

The FODMAP diet is an eating plan designed to relieve symptoms of Irritable Bowel Syndrome and other functional gastrointestinal disorders. The FODMAP diet seeks to reduce the consumption of certain short chain carbohydrates that are poorly absorbed by the small intestine by eliminating foods in which they occur in high levels. Those following the diet are encouraged to avoid many foods, including wheat, onions, garlic, pulses, prebiotics, stone fruits, and certain sweeteners. Though the many discouraged foods mean that adherents must be careful about malnutrition, research has demonstrated the efficacy of the FODMAP diet in the treatment of IBS symptoms.

There are many diets out there that work, and better yet, that are backed by science! The trick is coming up with a plan customized to your needs–one that tastes good, and that you’ll stick to in the long run.

If you’re seeking a thorough and experienced holistic nutritionist in NYC, we’ve got you covered. Feel free to call us at 212-355-0445 or email info@urbanwellnessclinic.com to make an appointment with our nutritionist Dr Kaitlyn Clarke.