Kind reader, my long time friend Jeremy Vincent and I have written a book and it is up on Amazon. The book is a self-help book that we wrote collaboratively over the past 3 years. Jeremy has his doctorate in psychology and wrote extensively on different parts of mental skills training and psychology. I wrote sections on training, nutrition, and recovery. Here is the link to the book:
If you have the money please feel free to buy a copy. The goal here was to write this book in general, not to get rich. Here is a portion that I wrote that didn’t make the final edition since the book was already well over 200 single spaced pages (and is 8×10):
Popular diets (pros and cons)
This section will discuss a variety of different popular diets and the advantages and disadvantages of each essentially serving as a primer. Before embarking on major dietary change be sure to go to a medical professional and get their clearance before you try these. Some can be very drastic nutritional changes which can have consequences on your health if you aren’t doing this with medical supervision until you fully understand the basics of the diet. You can try any of these, but you don’t necessarily need to try any of them. If your current diet is getting you the results that you want, then change nothing and keep doing what you are doing. Be sure to also get a blood panel and body composition testing performed before you start so you can measure the diet for its effectiveness on your health and not just on your cognition and feelings of well-being. Good luck and remember to experiment with these diets accordingly for at least a month if not longer so you can really see if there are any changes that do occur.
This diet was popularized in the in the 1990s, but the original text was written in the 1970s where its later edition was written in 2002. The basics of this diet is to eat a very low carbohydrate diet with an acclimation period of no carbohydrates followed by a low carbohydrate lifestyle after that point. The diet can be effective, but any diet that doesn’t allow for certain macronutrients, can lead to issues with food choices that can have health consequences. It is a diet that one of the author’s has experimented with (Mike), but is not a large fan of it. The lack of carbohydrates will make a number of sporting activities much more difficult to compete in.
This diet was popularized by the writings of both Loren Cordain and Robb Wolf. The diet requires the avoidance of any types of processed foods such as grains and abstention of any foods that are more recently made (not eaten by Paleolithic man). There are a few cognitive flaws in this argument, but the key with this diet is your food choices by the nature of the beast must be of much higher quality. No pizza, beer, hot wings, bologna, etc. is allowed since those foods are not “paleo”. However, any vegetable (save legumes) is acceptable, along with any type of fruit or meat that is not processed. Within that scope, meats must come from quality sources that were fed their natural diet (grass-fed beef, as opposed to corn-fed antibiotic loaded cows). This diet can be effective, but like anything else it is more about quantity of calories than anything else. You can go over in the calories in this diet like any other, but this diet does have the advantage of typically allowing you to have more than adequate amounts of your vitamins and minerals and coming from good sources.
This is another popular diet with the goal of weight loss (fat loss). The way this diet aims to do so is through glucose control and only being allowed to eat certain foods. The way to control glucose in this diet is through high fiber/low GI carbohydrates, which is a good way to start off for just about anyone. However, when it comes to labelling certain fats as “good” or “bad” it seems to lose a bit of the plot. Since the diet doesn’t put a cap of caloric intake it can be easy to exceed how many calories you should actually be taking in, but the diet does suggest a workout program with it. This diet might be a sensible choice for you if you like a simple plan that allows you to work within a point system, but the writers of this book are not large fans of the diet.
This diet was popularized by the longevity of the individuals from the area where they ate in this style. The diet is set to eat lots of fruits and vegetables along with quality meat, healthy fats, and dairy. The goal is to avoid unhealthy desserts and fat sources. This diet is structured mostly around the healthier food choices with some portion control. This can be a good diet for folks, but aiming for more optimization of macronutrients will have better effects on performance than you would get from this diet, but it has some solid healthy food choices like some of the previous diets discussed (mayo clinic).
This diet plan was popularized by Tim Ferriss, the author of the four hour body (among others). The goal here is to make sure that your carbohydrate choices are low GI carbs and by doing so it will help you lose weight by maintaining the feelings of fullness and to help you make better nutritional choices throughout the day. By utilizing low GI carbohydrate sources you are not going to spike blood sugar levels which can have positive effects on not only controlling blood sugar, but also in the partitioning of nutrients throughout the body. This is a good qualitative diet where you can follow your sources accordingly, but in order to optimize lean body mass and sports performance you will also want to take in some fast digesting carbohydrate post workout to expedite recovery. You also get to have a cheat day each week which can be very useful as a means to giving yourself a mental reprieve.
This diet is traditionally super high fat (approximately 80% of your daily calories) and low carb and protein (together make up the final 20% of the diet) recently this has become a very popular type of diet to partake in. What occurs when the body goes low carbohydrate you simply don’t have as much glucose for the body to use, which just so happens to be the preferentially energy source for a number of tissues in the body (like the brain). Over a long enough period of time the body will start making ketone bodies due to the increased metabolism of fatty acids (they are a byproduct of this process). These ketones will then go in the blood stream and be utilized as energy by the brain and other tissues.
This type of diet (specifically the ketones) has been shown to have a positive effect on cognitive functioning in older adults with Alzheimer’s specifically folks that with the APOe4 genotype (Henderson 2009). This diet has also been recently related to decreased symptomology of individuals with Parkinson’s disease (VanItallie 2005, Gasior 2008). There are also possible positive effects on a wide variety of cognitive functioning from mitochondrial biogenesis (more cellular factories for energy production) to resistance from oxidative stress.
Originally this diet was utilized as a means to help control drug resistant seizures for people to great success (people who had drug resistant seizures had less events while on this diet over half the time). It has since been utilized for a number of other health problems, and has potential advantages with avoiding diseases like diabetes since the body doesn’t have to worry about carbohydrate meal control. It is strict and requires a great degree of planning and discipline initially.
I would suggest trying a low carb diet for a solid two weeks (takes a bit to get in to ketosis without the use of supplements) to see how your body reacts. Partially as an experiment in mental toughness so be sure to plan other major life modifications or events during this time period. At the end of the two weeks your body should have started to adapt (some folks needs longer) and from there you can make the decision to keep it up. There is a lot of exciting research going on in this area which is going to be worth following.
The basic concept for this diet is to eat food only within certain time windows. This can be done in a variety of ways and there was a great presentation and articles online available by Jon Berardi about his experiments with intermittent fasting on himself and some of his clients. What you are really exploiting here is by abstaining from food (with the added assumption that you are also training), you will likely not be getting in enough calories to gain weight, much less maintain it. Arguably, there might be some advantages to avoiding food for periods of time which allows your body to undergo a process known as autophagy.
This process is where your body naturally “cleans house” or you could say feeds upon itself since no other calories are coming in. Yes, you will lose some muscle, but there is perhaps an advantage to longer fasts where the body has the opportunity to purge precancerous cells and other factors that should not still be floating along in the body.
I’m not the biggest proponent of this diet, but for some people and their schedule (especially college aged males) this diet might work well. This is where you set a time window and only eat within it. This diet is not for people who have busy schedules and have to interact with people (can’t get away with being hangry). By having consistent eating you can control your mood better. This is one to perhaps play with if you are in the point in your life where it is possible to do so without negative social and lifestyle repercussions. Also recent research seems to show that simply limiting the window of which you eat to twelve hours most days of the week has positive effects on health.
Taking the intermittent part out, and now you have straight up fasting. This is avoiding food or drink for a few days (maybe even a week or more). This is going to cause even further autophagy (cleaning up your cells (in theory)), and obviously be more stressful on the body. You still need to monitor your hydration and other health metrics (blood glucose, ketones, etc.) so this is not for the weekend warrior or otherwise. You can put yourself at a huge amount of health risk by doing this unsupervised and with little controls, but it is possible to do.
This isn’t a rapid weight loss strategy for getting ripped or lean, this is something you do for the (possible) positive health effects and/or the mental toughness aspects to it. If you have a life that requires you to be busy and productive (and tolerant of others) this is not for you. If you are very active and plan on training while not eating this again is not for you. If you are trying to get as muscular as humanly possible (with or without drugs) this is not for you. Be sure to use this method if you only are hoping for the first two reasons covered in this paragraph.
IIFYMs (If it fits your macros)
This is a diet for college students or douche bags. Most likely both. The goal here is to not care about the quality of the calories you are taking in (think 100 grams of carbs from pixie sticks compared to sweet potatoes), just making sure that you get in your daily goals of carbohydrates, fats, and proteins. This is a good short-term diet plan for folks that don’t care about long-term health and otherwise. So if you are young (and dumb or lazy) this just might be the plan for you, but eating like an asshole will eventually catch up to you. This does require time and who knows science might be at a point in the future when this comes back to bite you, to unf#$% the situation you put yourself in. Think it is safe to see our thoughts on this one. YOLO.
In all reality this diet might be a good choice if you are just getting in to counting your macronutrients and then with time start to get those macros in from better sources. By learning how many grams of protein, carbs, and fats you need in a day in order to cause the body compositional changes you want. With time learning nutrient timing and enhancing the composition of the nutrients in your diet will lead to even better performance changes, so this could be the place to start. At the end of the day this is a good short-term strategy for your diet especially when you are looking to change your body composition with the least amount of mental work required.
Blood Type Diet
This is a diet based around the concept that thanks to your genetics you need to eat appropriately for your individual needs. This foundational concept is completely correct, unfortunately is it incorrectly applied. The basic is that due to your blood type you need to eat accordingly for health and longevity. Seeing as how your blood type is only one trait (actually your blood type is more than this, but this diet is based upon just your ABO genotype (really more phenotype)) you aren’t getting the whole information. This chapter has already highlighted a number of genetic traits which can influence how your body handles or might need more or less of certain nutrients. This diet program is inappropriate since it doesn’t get in to the nuances of a wide variety of genetic traits (over 20,000) that makes up an individual. This diet is incorrect, but someone could actually do this correctly and this diet would be called the Genotype diet (I think I’m going to copy right this ahead of time to make that paper).
Gene Type Diet
Well it already has been written (damnit). This one is misguided in over application of certain concepts, but at least it isn’t as bat shit crazy as the blood type diet. The key again is to eat according to what your genetic traits predispose you to. As you have already noticed from our talk on vitamins, minerals, and certain macronutrient subsets there are certain genetic traits that you may or may not have that effect how well you metabolize/utilize those parts of your diet. The mistakes here are the over application of these ideas and losing sight of the effects of calories in to calories out. Learning about your genetics can be useful, but aside from reading our previous recommendations, I suggest that you take some time on occasion to self-study instead of believing everything that someone who is directly profiting from tells you.
Thanks as always for reading and if you have any questions or comments feel free to contact me. Also if you buy a copy I will gleefully sign it.