The Indian diet is wholesome, as we assume it to have the right balance of carbs (around 65%) proteins(around 20%) and fats which includes the saturated and unsaturated fats that make up the remaining. Contrary to popular belief, India has been topping the world in the number of type 2 diabetes mellitus. This means that somewhere down the line, the Indian diet has got its numbers wrong.
The Paleo diet and Atkins diet are few popular diets recommended for not only weight loss but for general health and vitality. How does the Indian diet fall short?
Paleo is a carb starved diet, no cereals, no beans, no dairy and has plenty of protein and fat. Atkins is a high protein diet. The taboo on consumption of saturated fats is extinct and paleo has surfaced as an alternate and healthy eating method and not a weight loss diet. There has been a lot of speculation on the use of paleo as a diabetic diet and the pro paleo friends argue that the low carbs control the blood sugar levels. Let us now discuss the pros and cons of a protein rich diet and also a fat rich diet.
Proteins are an essential component of a healthy diet. They help in muscle repair and aid the functioning of cells and organs. An ideal protein diet is one that maintains the lean muscle mass while doing away with excess fat. Experts have estimated that around 1 gram per kg body weight is essential for every individual. This is calculated based on the age, sex, physical activity levels and prevalence of other comorbidities. Much higher intake of protein is advocated for those who do muscle strengthening, contouring and bulking. In addition there are studies to show that a minimum of .8 gm per kg body weight of proteins is essential for the maintenance of the serum calcium levels in the body. Also consumption up to 3gm/kg body weight has not shown any adverse effects. Protein consumption is of significance for the homeostasis of bone and blood coagulation systems
Any excesses of protein as is with carbs, will be deposited as fat. Secondly the metabolic waste products of protein breakdown have to be excreted via the kidneys. There is excess water excretion in addition to the excretion of metabolic wastes and hence proper hydration is essential. In the diabetic population, caution should be exercised in the consumption of protein as it is going to worsen any prevalent kidney disease. In case of overload constipation or diarhoea can ensue. Traditionally carbohydrates are the preferred source of energy followed by fats, rarely proteins.
The paleo buddies consume less than 5% as carbs and about 25-30 % fat. This is spoken of to be the ancestral diet, considering that our forefathers have been hunter gatherers, eating meat, fish, fruits, some veggies, nuts and seeds. Their arguments are based on the fact that our bodies are in fact made for that type of food and all that we are eating today is against nature. As we moved from the hunter gatherer diet to the agricultural diet we ate more cereals which gave rise to obesity, diabetes and cardiovascular diseases. This is an argument that the paleo buddies believe.
The beauty about the Paleo diet is that there is no processed food and a higher protein to carb ratio – all these put together help with satiety, maintains lean muscle mass and prevents obesity. But avoiding one group of foods altogether is pretty tough.
On the other side going low on carbs leads to fatigue and headaches. As a consequence of depleted carbs fats are converted to ketone bodies and used as fuel by the organ systems including the brain. This gives rise to a fruity odour to the breathe and urine, which can be kind of troublesome. Too much of fat puts a heavy load on the intestines and blood supply has to be diverted to the intestine. Hence lack of concentration and focus have to be reckoned with. A feeling of heaviness in the stomach can hamper activity.
For the body to feel nourished and energetic, all macronutrients have to be taken in moderation. There is no point in loading the body with one particular type of nutrition, because it is advocated by a majority. Eventually benefits in terms of weight loss, maintenance of lean muscle mass, maintenance of satiety, high energy levels and mood elevation as well as blood sugar and blood pressure control have to be the deciding factors while opting for a diet .Also the present activity level should be the deciding factor when opting for a particular diet.