Question

Part one: If you're discussing diets like Paleo, Atkins Diet or Keto, please provide the macronutrient breakdown recommended in these diets. Compare these recommended breakdowns with the AMDR. Discuss some myths or questionable recommendations you've heard related to macronutrients (fat, protein, and carbohydrates), go a little more in-depth.

Answer 1

ANSWERS :-

* Paleo diet - Paleo diet is a modern fad diet consisting of food that thought to be eaten during the paleolithic era.It includes vegetables , fruits, nuts, roots and meat, and exclude processed food, dairy products, sugar, grains, legumes, processed oil, salt, alcohol and coffee.

* Atkins diet - It is a low carbohydrate diet that helps to lose weight, but increases the risk of heart diseases.

* Keto diet - It is a high- fat, adequate protein, low carbohydrates diet.

AMDR( Acceptable macronutrient distribution range) is a range of intake for a particular energy giving nutrient that is associated with reduced risk of chronic disease while providing adequate intake of essential nutrients. An AMDR is expressed as a percentage of total energy intake.

** Macronutrients recommendations in different diets:-

Macronutrients	Paleo	Atkins	Keto	AMDR
Carbohydrate	30%	5-10%	5-10%	45-65%
Protein	30%	20-30%	30-35%	10-35%
Fat	40%	60-70%	55-60%	20-35%

** Myths and questionable recommendations:-

Carbohydrates :- gain weight - not only carbohydrates any food eaten more can cause weight gain.Eat whole grains instead of processed grains because they contains more fibers which helps to maintain weight.

*Fruits are high in sugar- fruits contains carbohydrates in the form of natural sugar which is good than added sugar.Added sugar contribute to weight gain and increase the risk of chronic diseases.

* Carbohydrates should not be eaten at night - There is no evidence that eating carbohydrates at night increase weight gain.

* Low carbohydrate is the best way to reduce weight- weight can be reduced by reducing calories, not only by reducing carbohydrates.

PROTEIN - protein is only for muscle development :- protein is composed of amino acids and protein is important for muscles, joints, bones, hormones, enzymes, immune system, glucose maintenance etc.

Fat - fat increases cholesterol - monosaturated and polysaturated fat does not increase total cholesterol or LDL( low density or bad cholesterol ) instead they helps to reduce LDL and increase HDL(high density or good cholesterol )saturated fat are not good for health.

* Fat increases body weight- Research shows that people who eat moderate to high fat diet lose just as much weight or more than people who eat low fat diet. Fat provides more calories than protein and carbohydrates but doesn't automatically convert to body fat. The extra carbohydrates and protein also converted and stored in the body as body fat which increases weight.

*Fat is not needed in our body- our body needs fat just as carbohydrates and protein. Fat is a part of every cell in our body and it provides essential fatty acids that our body cannot make.Fat has a role in producing hormones, maintaining body temperature, reproduction, immunity and absorption of nutrients like fat soluble vitamins A, D, E, and K.

** FINALLY THAN CONTROLLING A PARTICULAR NUTRIENT CONTROL THE TYPE OF FOOD AND INCLUDE ALL THE NUTRIENTS AS NECESSARY AND RECOMMENDED IN DIET FOR GOOD HEALTH.