The Institute of Transformational Nutrition Presents: Over

98 Pages·2015·0.66 MB·English

The Institute of Transformational
Nutrition Presents:
Over 150 Dietary Theories

There is endless information out there regarding health, diets, and weight loss
programs. In this document, we will introduce you to over 150 of these dietary
theories.

Please review these diets, make your own notes, and use as a guideline for your clients.

Now when your client walks into your office and says, “I’ve been following the
____________ Diet”, you will know at a glance what the diet consists of, the pros, and
the cons.

Please Note: Neither this document nor The Institute of Transformational Nutrition
recommends one single diet for every person. Instead, we encourage you to take a look
at your client’s nutritional needs to make sure they’re getting met through whatever diet
they choose.

1. Vegan Diet / Plant-Based Diet

Overview:
 A vegan diet excludes all animal products, as well as animal-derived ingredients,
including meat, fish, eggs, and dairy products
 The diet is comprised mainly of plant-based foods like vegetables, fruit, beans
and legumes, as well as grains
 Many vegans also avoid the use of all products tested on animals, and animal-
derived products such as leather, fur and wool.
 (Example: Skinny Bitch, Hungry Hottie)

Benefits:
 By focusing mainly on plant-based foods, this diet can be very high in fiber,
vitamins and minerals, and low in processed foods
 It can help to maintain a healthy weight and prevent the onset of disease,
because you are avoiding all of the saturated fat and high calorie content of
animal foods

Drawbacks:
1

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
 Vegan diets can be low in some key nutrients, like B12 and iron
 They can also be high in processed foods and carbs if you’re not careful to eat
properly balanced meals, or opt for quick/fast food choices when you’re on the go
and can’t find healthy vegan options or restaurants

2. Vegetarian Diet

Overview:
 A vegetarian diet tends to be less strict than a vegan diet – it generally refers to a
diet where a person does not consume animal products like meat and fish
 Most vegetarians do consume eggs or milk, and some consume only sea
animals like fish, and avoid only land animals
 There are many different levels/types of vegetarianism:
 Lacto vegetarian – consumes dairy products like milk cheese and butter
 Lacto-ovo vegetarian – consumes dairy and eggs
 Ovo –vegetarian – consumes eggs only

Benefits:
 Like the vegan diet, the vegetarian diet can be very healthy when followed
correctly because it is very high in plant-based foods, and avoids saturated fat
 Some of the benefits can include decreased risk of certain diseases (like
cardiovascular disease and some cancers), increased longevity, weight loss and
better skin

Drawbacks:
 Like vegetarian diets, it can be low in B12 and iron without the proper
supplementation
 It can also be high in processed foods and carbohydrates if they are substituted
for protein, rather than healthier versions like grains, nuts, and seed

3. Gluten-Free Diet

Overview:
 A gluten-free diet is a diet that excludes carbohydrates that contain the protein
gluten
 Gluten is found in grains such as wheat, barley, rye and, triticale

Benefits:
 A gluten-free diet is used to treat celiac disease
2

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
 In individuals that are intolerant or sensitive to gluten, it can decrease
inflammation in the body and eliminate symptoms like cramping, bloating, joint
pain, etc.
 By eliminating many of the foods that contain gluten (like breads, cookies, cakes,
etc), it can also be a very healthy diet

Drawbacks:
 A gluten-free diet can also be unhealthy if the gluten-containing items are simply
replaced with “gluten-free” versions of things like muffins and cookies
 Very often “gluten-free” foods are void of nutrients and high in processed
additives and chemicals.

4. Paleo Diet

Overview:
 Also known as the “caveman” diet
 Based on the diet of the hunter-gatherer of the Paleolithic era.
 Includes fresh meats (preferably grass fed or free range), fish, seafood, fruit,
vegetables, seeds and nuts, plus healthy oils
 Does not include dairy, cereal grains, legumes, refined sugars or processed
foods

Benefits:
 High in protein and therefore low glycemic, which is beneficial for blood sugar
and weight loss
 High in fruits and vegetables, which are rich in vitamins and nutrients
 High in Omega-3 fatty acids, which decrease inflammation

Drawbacks:
 Given that this diet is focused on animal protein, it can be high in saturated fat if
red meat is the main source of animal protein as opposed to lean choices like
chicken
 Can also be low in fiber given that it excludes grains and legumes, which can
create digestive issues

5. Raw Food Diet

Overview:
3

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
 A raw diet consists of foods (typically produce, grains, seeds, nuts, and beans)
that haven't been heated above a certain temperature, usually between 104 and
118 degrees
 "Raw foodies" believe that foods cooked above this temperature have lost their
enzymes and thus a significant amount of their nutritional value and are harmful
to the body, whereas uncooked foods provide living enzymes and proper nutrition

Benefits:
 High in foods that are the richest sources of valuable nutrients
 Renounces most processed foods eliminating trans fat, and generally provides
very low levels of saturated fat, sodium, and sugar, while providing nutrient-
dense foods rich in fiber
 The benefits of eating raw foods include weight loss, more energy, clear skin,
improved digestion and improved overall health

Drawbacks:
 Can be very limited in variety and also difficult to follow in colder climates
 Some food’s nutritional content actually benefits from cooking (i.e. lycopene in
tomatoes).
 Requires a lot of organization and preparation to follow
 May irritate certain digestive problems such as IBS

6. Macrobiotic Diet

Overview:
 The macrobiotic diet is said to be more than a diet plan, but rather a way of life
 Originally from Japan
 Diet combines tenets of Zen Buddhism with a western-style vegetarian diet
 It transcends lifestyle, attitude, and diet practices
 Based on the Eastern philosophy of combining foods to attain a balance of yin
and yang, with foods that are classified as sour, sharp, salty, sweet and bitter
 It is mainly a vegetarian diet, with 50-60% whole grains (especially brown rice),
25-30% vegetables, 5-10% miso and bean soups, and 5-10% beans and sea
vegetables

Benefits:
 Tends to be very health promoting
 Emphasizes many foods that tend to be missing in the North American SAD diet,
including whole grains, vegetables and beans
 Low in saturated fat, meat, dairy and sugar
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Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
 High in phytoestrogens, which is thought to balance female hormones and help
with menopause and PMS

Drawbacks:
 Considered by some to be too restrictive and lacking in certain nutrients, such as
protein, vitamin 12, iron, magnesium, and calcium
 Relatively low in protein in take, and may be too high in phytoestrogens for
anyone with a thyroid issue

7. Blood Type Diet

Overview:
 Based on the belief that people should eat certain foods and avoid others, based
on their blood type – A, B, AB, or O
 The theory is that blood types affect the digestive system and therefore some
foods that are beneficial to people of one type, are actually dangerous and
unhealthy for another type
 For example Type O, is said to be the oldest bloodline, and therefore most
closely should resemble the ancient diets, focusing on meat, poultry and fish,
while avoiding grains and legumes
 Type A, the agrarian, does well on a vegetarian diet, higher in grains, soy
proteins and vegetables
 Type B has a more tolerant digestive system and can handle dairy and meat, but
should avoid wheat, corn and lentils
 Type AB is the “modern” blood type, with a sensitive digestive tract, and should
avoid chicken, beef and pork but enjoy seafood, tofu, dairy and most produce

Benefits:
 Anecdotal evidence that people who have followed this diet based on their blood
type have experience weight loss, as well as a decrease in symptoms, from
arthritis to digestive issues
 Diet promotes healthy food choices so it is still better than a regular SAD diet and
therefore can lead to positive results

Drawbacks:
 Lack of any studies to support the claim of blood type specific diets and their
benefits
 By avoiding entire groups of food, a person can become deficient in certain
nutrients, including protein and fiber

8. Mediterranean Diet
5

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
Overview:
 Refers to the dietary patterns typical in some Mediterranean regions, including
Crete and other parts of Greece and Southern Italy
 The reason these dietary patterns are singled out are because the adult life
expectancy of these areas were among the highest in the world; with rates of
coronary heart disease among the lowest in the world during that time
 Consists of lots of plant foods, fresh fruit as dessert, high consumption of beans,
legumes, nuts and seeds, olive oil as main source of fat (rather than butter),
cheese and yogurt as main dairy foods, moderate amounts of fish and poultry, no
more than 4 eggs per week, small amounts of red meat per week, low to
moderate amounts of wine, 25-35% of calorie intake from healthy fats, and a very
low intake (less than 8%) of saturated fat

Benefits:
 Research has shown that the traditional Mediterranean diet is especially effective
at reducing the risk of heart disease, as well as cancer, Parkinson’s and
Alzheimer’s disease
Drawbacks:
 While the diet is generally one of the most well-rounded diet plans, and can work
for both vegetarians as well as meat eaters, it may not work well for people with
specific food intolerances

9. The Low Glycemic Diet

Overview:
 Based on the glycemic index
 Suggests that foods and beverages with a low glycemic index (GI) help to keep
your blood sugar balanced, which helps with weight loss and risk factors for
certain chronic diseases, such as Diabetes
 Known as the glycemic index diet or GI diet
 It emphasizes unprocessed foods, complex carbs and food combining
 The glycemic index classifies carbohydrate-containing foods according to their
potential to raise your blood sugar level
 Not a true low-carbohydrate diet because you don't have to count carbohydrates
(carbs)
 Nor is it a low-fat diet
 Doesn't require you to reduce portion sizes or count calories
 Does steer you toward certain types of carbs

Benefits:
6

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
 Studies have found that a low glycemic diet was effective at maintaining healthy
blood sugar levels
 One of the most effective among popular diets at aiding with weight loss
 Helps to prevent the development of insulin resistance, which is associated with
Type 2 Diabetes, obesity, high blood pressure, stroke and heart disease

Drawbacks:
 Doesn’t rank foods according to how healthy they are
 For instance, some candies with nuts score lower than potatoes; brown and
white rice score the same, as do white and whole wheat bread, and healthful
foods like carrots and ripe bananas receive high scores, while table sugar has a
medium score
 It ranks foods in isolation, yet the way your body absorbs carbohydrates depends
on a number of factors, including portion size, as well as the presence of fiber, fat
and protein, which help to slow the absorption
 Not all foods are listed on the GI index, so it may be difficult to assess their
glycemic impact, especially packed foods, which don’t have a glycemic index on
the packaging

10. The Atkins Diet - Robert C. Atkins

Overview:
 A popular low-carbohydrate diet and lifelong eating plan created in the 70’s by
cardiologist Robert C. Atkins
 Restricts carbohydrates while emphasizing protein and fats
 Consists of several phases for weight loss and maintenance, starting out with a
very low carbohydrate-eating plan
 Based on the theory that eating too many carbohydrates leads to blood sugar
imbalances, weight gain and cardiovascular problems. Also that the obesity and
related health problems such as Type 2 Diabetes, are the fault of the typical low-
fat, high-carbohydrate American Diet
 It promotes a diet that focuses on protein and fats, including meat (even fatty
cuts), cheese, butter

Benefits:
 Claims it can prevent or improve serious health conditions, such as metabolic
syndrome, diabetes, high blood pressure and cardiovascular disease
 May improve blood cholesterol or blood sugar levels, at least temporarily
 One study showed that people who followed Atkins had improved triglycerides,
suggesting better heart health

7

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
Drawbacks:
 Eating a large amount of fat, especially saturated fat from animal sources, has
been shown to increase your risk of heart disease or some cancers
 Restricting carbohydrates can lead to nutritional deficiencies and insufficient
fiber, which can lead to constipation and other digestive issues
 Fiber is critical in assisting the body to eliminate excess cholesterol and estrogen
 Drastically cutting carbs can result in ketosis, and side effects, which include
headaches, dizziness, weakness, and fatigue

11. The Blood Sugar Solution - Dr. Mark Hyman

Overview:
 A low glycemic approach to eating (some have called it similar to Paleo),
however unlike the traditional Low GI diets, his approach is much more holistic
 Dr. Hyman believes that too many Americans suffer from a condition called
“Diabesity”, a term that describes the full spectrum of metabolic dysfunction that
begins with elevated blood sugar and mild insulin resistance
 Over time it grows progressively worse until it becomes full-blown Diabetes.
 He believes that insulin resistance is at the root of weight gain, Diabetes, and
many deadly diseases, and that it is 100% preventable
 His approach is focused on 7 Steps: Balance your nutrition, regulate your
hormones, reduce inflammation, improve your digestion, maximize detoxification,
enhance energy metabolism, and soothe your mind

Benefits:
 A low glycemic plan that is similar to a Mediterranean diet, has many of the same
benefits as these diets do – weight loss, decreased risk of Type 2 Diabetes,
cardiovascular disease, heart disease
 The 7 steps are important because they do more than tell people what to eat,
they really address the underlying physical imbalances
 Dr. Hyman recommends organic and grass-fed options whenever possible,
making this a truly holistic approach and spin on the popular Low GI diets

Drawbacks:
 Similar to the Low GI diet and the Mediterranean diet, this diet does not take into
account the issues of food intolerances such as gluten, wheat or dairy

12. The Hormone Diet - Dr. Natasha Turner
8

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
Overview:
 Based on the theory that hormones are at the root of health and weight loss, and
they control everything, from mood, sleep, and energy, to metabolism and sugar
cravings
 Designed for balance hormones and includes an anti-inflammatory detox,
nutritional supplements, exercise, sleep, stress management, and personalized
diet plan.

Benefits:
 One of the first diets to address this issue in a reader-friendly plan, outside of
clinical practice
 The quiz is helpful in determining which hormones are out of balance
 The pyramid helps readers to figure out where to begin, rather than trying to
balance everything at once
 Comprehensive program, and the anti-inflammatory detox in itself is very helpful
with weight loss

Drawbacks:
 Hormonal imbalance can be a serious issue
 While quizzes are helpful in identifying imbalances, the symptoms are relatively
common and over-lapping
 To address these issues correctly, blood tests should be performed to be certain
as to what is happening in the body
 The diet goes beyond basic supplements and talks about herbs and bio-identical
hormones

13. The Hormone Cure - Dr. Sara Gottfried

Overview
 May appear similar to the Hormone Diet, however this recently released book
focuses less on weight loss and more on improving overall health through
hormone balance
 Dr. Gottfried shares her unique hormone-balancing program that she has used to
help thousands of women
 The book involves a quiz, and supplement and dietary protocol for each type of
imbalance
 She also explores the various causes that could contribute to the imbalance and
breaks down the protocol into steps, starting with simple dietary changes and
basic supplements such as Vit C
 If after 6 weeks symptoms haven’t changed, you then proceed to Step 2, etc.
9

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.
Benefits:
 Very thorough approach to health and well-being, addressing some of the major
symptoms women struggle with such as energy, mood and weight gain
 Getting to the root of the problem rather than a simple diet which may reduce
calories
 Dr. Gottfried is extremely thorough in the book both in explaining the imbalance
and offering a solution, she also includes many helpful anecdotes and examples

Drawbacks:
 Similar to the Hormone Diet
 This program attempts to solve a very complex issue through self-diagnosis and
self-treatment
 While every women should understand her body and how hormones play a part
in health, it may be necessary to work with a medical professional so that tests
and monitoring can be a part of the healing process

14. Master Your Metabolism - Jillian Michaels

Overview:
 Jillian Michaels takes a hormonal approach to weight loss.
 The focus is on how hormones affect metabolism, hunger and sugar carvings,
including insulin, thyroid, estrogen/progesterone, testosterone/DHEA, cortisol,
growth hormone, leptin, and ghrelin.
 Explains the lifestyle and dietary factors that lead to imbalance
 Offers a 3-step plan to rebalance metabolism: Removing toxins and endocrine
disruptors, Restoring whole and natural foods, Rebalancing your lifestyle,
including eating patterns, sleep, stress, and exercise

Benefits:
 Takes a very holistic look at the causes of metabolic imbalance, including toxins
and chemicals in our food and xenoestrogens in our environment
 May attract a more traditional diet-focused audience, and therefore it’s a great
way to get a holistic message and approach to the public
 One of the more balanced and healthiest approaches to weight loss in the
mainstream market

Drawbacks:
 May not work for someone with food intolerances, as many options include
wheat, gluten, eggs and dairy

10

Copyright Institute of Transformational Nutrition Inc. www.instituteoftransformationalnutrition.com
Disclaimer: This information is not intended to replace a one on one relationship with a qualified health care
professional and is not intended as medical advice. Institute of Transformational Nutrition, Inc., its officers,
affiliates, employees and Cynthia Pasquella encourages you to make your own health care decisions based
upon your research and in partnership with a qualified health care professional. The entire contents of this
document are based upon the opinions of Cynthia Pasquella, unless otherwise noted.