3 San Diego Diet Trends You Can't Escape in 2019
We break down bone broth, the Ketogenic diet and intermittent fasting
“One of the reasons mineral deficiency is so common is we’re not using the whole animal. We’re just eating the muscles, and that’s not where you find the bulk of the nutrients,” says Kelli Gray-Meisner, an integrative and functional registered dietician nutritionist at UC San Diego. “Bone broth fills the gap.” It’s a nutrient-dense stock made of animal bones (heads, beaks, and feet included), vegetables, herbs, some acid, and water that all simmer for at least 24 hours, enough time to extract the vitamins and minerals from the bones. Bone broth can offer omega-3 fatty acids, calcium, and zinc, but each broth’s nutritional score is different. Gelatinous broths, made from chicken feet or beef bones, are chock full of collagen, which can boost skin elasticity, but don’t expect facial-quality results. Not ready for a mugful? Cook grains in bone broth or add it to gravy.
Unlike the Atkins, paleo, or South Beach diets, there’s less focus on protein in this low-carb, fat-rich plan, explains Dr. Samar Rashid, a family medicine physician at Scripps Health Liberty Station. “The fat intake is so high it curbs your appetite-stimulating hormones, so you’re losing weight but you’re not hungry all day.” Keto diets have been effective for patients with epilepsy and Type 2 diabetes. They work because our bodies enter a state of ketosis, when they burn fat because they’ve run out of glucose. That means eating plenty of avocados, macadamia nuts, coconut oil, and even animal proteins, but keep an eye on quantity. “It’s more a reset than a permanent approach.”
An umbrella term that refers to carving out a set number of hours in which to eat. Benefits range from weight loss to potentially staving off Alzheimer’s. Dr. Marvin Singh, an integrative gastroenterologist at Scripps Memorial hospitals in Encinitas and La Jolla, says an ideal ratio is 16 hours of fasting to eight hours of eating. It’s not for everyone: Minors and the severely malnourished should fast only under physician supervision. If you’re in the clear, Singh says it’s sustainable. “You can eat! Just not all day.”