For my final presentation this semester I had to do a 10 minute presentation of a research topic of choice. I chose, “Micronutrient Gaps in Three Commerical Weight Loss Diet Plans”. This became an interest of mine when I was learning about the “B” Vitamins specifically. Much of the way we get our daily dose of “B” is through whole grains enriched with them. And with the rise of diets that advocate for removing carbohydrates I assumed many people would be deficient. I came across this study and it turns out, yes, many mainstream diets leave us deficient in important micronutrients. Why is this important to me? Because if you are like me, you have spent too many years being attracted to quick fixes and fad diets. These diets promise the world in weight loss and health but often fall short and we fail. When you look at diets from a scientific perspective you can see that you don’t need to spend too much money or time or even days feeling miserable and deprived if you want to achieve health and weight loss. It’s amazing how your physical and mental health can turn around just by eating better.
So since I know many mainstream diets did fall short nutritionally, I was curious if a diet was ever created that gave you 100% of your RDA of all vitamins and minerals. So using a food tracker called, Cronometer.com (which is what they used in this study) I started playing around. It took a very very long time BUT it CAN be done.
Here is the menu for that
**total calories: 1520
Breakfast Smoothie: 1 cup spinach, 1 cup blueberries, 1 cup coconut milk, 1 tbsp. flaxseeds
Snack: 3 brazil nuts & ½ C nonfat milk
Lunch: 4 oz salmon, 6 Brussel sprouts and 1 cup broccoli, ½ avocado…Add ¼ tsp. salt & 1 tsp. olive oil
Snack: 6 dried apricots & 1 glass of milk
Dinner: 2 Oz steak, 1 cup spinach, 1 cup broccoli, 1 cup white beans, 1 cup mushrooms, use 1 orange with 1 tbsp. balsamic, 2 tsp. olive oil & ¼ tsp. salt for dressing
And this is just 1 configuration of foods. I am sure there are millions more. so if you have failed at 101 diets then don’t start the 102 diet. Or if a friend is going on and on and about the way you “should” be eating…don’t feel pressured. Just be happy and eat healthy. And always have dessert. The end.