As a naturopathic doctor, I have researched many dietary strategies to support the health of my clients. When it comes to choosing a dietary approach, I always consider individual metabolism, hormonal imbalances (such as thyroid function, fasting insulin levels, and stress hormones) and specific food elimination to provide the best overall long-term health benefits. I have found that individualizing the diet based on metabolic profiling allows people to reach their optimum weight, maintain energy and a positive mood, all while treating and preventing chronic disease patterns such as diabetes, cardiovascular disease and cancer.
When determining what dietary guidelines to consider, its safe to say that no sustainable diet should rely on processed orpackaged foods containing refined sources of sugar. Further no products that contain high doses of caffeine or laxatives, which can lead to dependancy, should be used, as these methods of weight loss are not sustainable long-term and may lead to increased risk of certain diseases. Food sensitivities to gluten or dairy products, among others, may also be considered in a comprehensive dietary strategy, as sensitivities to certain foods may lead to unnecessary bloating and water retention in some people. Finally, maintaining stable blood sugar by avoiding excess starch, tropical fruits and sweets, may be necessary to help reduce binge eating and food cravings. These simple strategies help people feel good throughout the day!
The amount of food that is consumed (calorie intake) and the degree to which a person stabilizes their blood sugar are essential in supporting healthy weight loss. It is for this reason that almost all dietary strategies encourage the consumption of vegetables. When it comes to fats, simple carbohydrates and protein, individual considerations need to be taken into account. There are several ways to find out if your metabolism requires more of a carbohydrate, protein or mixed-type diet. Questionnaires are one way to determine your metabolism, but I find the most reliable method is through a blood test for uric acid.
Generally, when uric acid levels are higher than 300 umol/L one should move more towards a plant and lean protein (fish, chicken, turkey, eggs and protein supplements) based diet, while avoiding red meat, high fat dairy, and all legumes including nuts and seeds. When uric acid levels fall below 200 umol/L, a diet focused more on red meat, high fat dairy and the consumption of legumes is more appropriate and typically well tolerated. People with uric acid levels that fall between 200 and 300 umol/L may enjoy a diet that contains a balance of protein types, healthy fats and legumes. In general no dietary strategy should contain large amounts of refined grains, such as bread, pasta and rice, and healthy dieting should include local and seasonal fruits when available.