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Healthline Diet Score: 3 out of 5
The Wild Diet is a low-carb, high-fat diet that may appeal to people who want to stop eating processed food and transition to a more traditional way of eating.
Like the paleo diet, the Wild Diet focuses on whole foods, such as lean protein, healthy fats and vegetables.
This article reviews the Wild Diet, including its health benefits, possible drawbacks and foods to eat and avoid.
RATING SCORE BREAKDOWN
– Overall score: 3
– Fast weight loss: 4
– Long-term weight loss: 2
– Easy to follow: 3
– Nutrition quality: 3
BOTTOM LINE: The Wild Diet emphasizes whole foods and discourages grains and processed foods. While it can be effective for weight loss, the diet cuts out many healthy foods and might lead to weight cycling.
What Is the Wild Diet?
The Wild Diet is a low-carb, high-fat eating plan created by Abel James, an entrepreneur and self-described “health crusader.”
James runs a website dedicated to the Wild Diet, low-carb recipes and outdoor workouts.
The Wild Diet is similar to the paleo diet in many ways, including in its emphasis on whole, traditional food sources, such as meat, fish and vegetables.
The principles of the diet are relatively straightforward:
– Avoid grains, processed foods and sugars: While following the Wild Diet, restrict your intake of processed foods, grains and added sugars.
– Prioritize whole foods: The diet emphasizes whole, unprocessed foods. Choosing organic produce, pasture-raised meats and wild-caught fish is encouraged.
– Maintain a low-to-moderate carb intake: The Wild Diet is a low-carb diet. Carb sources you can eat include fruits, a few starchy and many non-starchy vegetables.
– Eat plenty of protein and healthy fat: High-quality proteins, such as eggs, meat and fish, as well as healthy fats — such as olive oil, nuts and seeds — should be your main energy sources.
– Eat a wide variety of foods: Consume a wide variety of fresh produce, protein and fat to maximize your nutrient intake and prevent boredom.
– Have a weekly cheat meal: You may indulge in a cheat meal once or twice per week. This is meant to satisfy cravings, prevent binges and boost metabolism.
The Wild Plate
The Wild Diet is meant to boost your body’s ability to efficiently burn fat.
Meals on this diet should focus heavily on vegetables while also pulling from other food groups. Try to adhere to the following guidelines for each food group:
– Vegetables: Green, leafy vegetables should make up the majority of meals. Dieters should try to choose organic produce whenever possible.
– Proteins: Proteins, such as grass-fed beef, chicken, pork or eggs, should take up around a quarter of your plate — with one portion being about the size of the palm of your hand.
– Fats: Nutrient-dense fats, such as coconut oil, olive oil, avocado oil, fatty meats or unsalted nuts, should be added to every meal.
Fruits: You’re urged to keep fruit intake under two servings per day to maximize fat loss.
– Starches: Starches, such as sweet potatoes, are recommended only for particularly active individuals or those who are less tolerant of fats and proteins.