Panayam kay dietitian Ananor Fairoze hinggil sa iba't ibang diet trends
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00:00 They say that dieting is easy to say, but sometimes it's really hard to do.
00:05 We can't blame ourselves because eating is really delicious.
00:11 That's right, Dian.
00:12 But according to studies, the leading cause of death in the Philippines
00:16 is heart disease, and one of the symptoms is being obese or overweight.
00:20 So to give us more information and tips on trending diets,
00:26 we have with us, Anna Noor Firose, a nutritionist and dietitian.
00:32 Good morning, Anna.
00:33 Good morning.
00:35 A lot of people are talking about different diet trends.
00:39 What do you think is the reason why different diet trends are popular in our country today?
00:44 Yes, there are a lot of reasons why dieting is really popular nowadays.
00:51 One of the reasons could be the cultural and social norms.
00:55 The ideal of Filipinos who are beautiful is to be sexy fit.
01:01 Also, there's the rapid result.
01:04 We know that if we reduce our dietary intake or exercise,
01:11 the result will be slower.
01:13 Filipinos tend to go into the trend of giving faster results.
01:20 Also, there's social media.
01:23 The influence really makes diets popular.
01:27 And lastly, health.
01:29 Filipinos are now more aware of the leading cause of death in the Philippines,
01:37 which is cardiovascular diseases,
01:39 correlated with obesity and being overweight.
01:43 Right now, among Filipinos, there are 27 million Filipinos that are obese and overweight.
01:50 That's the reason why we want to change our lifestyle quickly
01:56 and also to look good to lose weight.
01:59 What are the popular diet trends or dietary approaches now?
02:04 There are a lot of them.
02:06 All around the world, but here in the Philippines,
02:08 the top three would be the ketogenic diet,
02:13 intermittent fasting, and the low-carb diet.
02:16 There are a lot of them, but those three are the fastest results that Filipinos are trying.
02:27 For our viewers, can we go through the top three diet trends one by one?
02:32 Let's start with the ketogenic diet.
02:34 Yes.
02:34 The ketogenic diet is the highest portion of fats
02:41 and very minimal to very few carbohydrates.
02:46 It's in this diet and then a moderate amount of protein.
02:49 In this type of diet,
02:52 what we do is to change our source of energy from carbs and make it into fat.
03:00 Fat will be our fuel for energy.
03:03 We call it ketosis.
03:04 That's what will burn, right?
03:06 Yes.
03:06 That's what will burn our body to become energy rather than carbohydrates.
03:12 That's what we're really used to.
03:14 How about IF, intermittent fasting?
03:17 Okay.
03:17 Intermittent fasting is not really a type of diet.
03:21 It's more of an eating pattern.
03:23 Even if your diet is normal, you'll still eat the same amount of food,
03:26 but we adjust the time.
03:28 For example, there's an 18-6 method
03:32 where you fast for 18 hours and then within 6 hours, you'll eat only windows.
03:37 That's the only time you'll eat.
03:39 While Filipinos are used to eating 5 to 6 times a day.
03:44 In IF, the time is really limited or sometimes days.
03:48 It can be 5 to 2.
03:50 Wow.
03:50 Yes, like 5 days where you eat regularly
03:56 but 2 days that are non-consecutive in one week is no food at all.
04:00 I'm curious, when you eat, can you eat a lot or does it have to be limited?
04:06 It's not limited.
04:07 You can stick with your usual diet.
04:11 The quality will change but the amount is the same.
04:13 But if you eat a lot, it won't be beneficial.
04:16 So, use less.
04:17 I can't eat 2 days.
04:19 Yes, but fasting creates really good results in the body
04:23 because that's the time when you can heal and regenerate your body.
04:27 That's the time when you can use your stored fat as energy
04:32 because you won't have to consume new fuel.
04:35 So, intermittent fasting is a good approach.
04:38 The last one, low-carb diet.
04:41 Yes, low-carb.
04:42 Low-carb is the easiest of the three
04:46 because you just change the quality of your carbohydrates,
04:50 lessen it, and then there's no refined sugar.
04:53 Those are my favorite sweets of Filipinos as well as rice.
04:59 So, it's our staple.
05:00 But we change it into fibrous sources and then lessen it to a minimal
05:07 and increase protein and fat intake if you're on a low-carb diet.
05:11 So, the keto diet and the low-carb diet are really low on carbs.
05:17 Meanwhile, the IF, you're saying, you can eat carbs, right?
05:20 Yes.
05:21 If you're only eating for a few hours or a few days,
05:25 which one is the most effective?
05:27 For the fastest among the three,
05:31 keto is the fastest.
05:32 Unfortunately, it's also the most challenging
05:36 because it's the most strict.
05:37 Literally, the source of carbs is green leafy.
05:42 Even fruits are very high in carbohydrates,
05:47 it's also prohibited.
05:48 As well as,
05:50 what you'll experience in the ketogenic diet is the keto flu.
05:54 Upon starting that kind of diet,
05:58 you'll really get flu-like symptoms.
06:01 I've experienced that.
06:02 I've seen it before.
06:04 You really get sick fast, for about a week.
06:07 But it's like you're getting cold.
06:09 Why? What's the effect?
06:11 Because our body is used to using carbohydrates for the longest time.
06:15 Like, if you're 30 years old,
06:18 you've been using your fuel well from carbohydrates
06:22 and then suddenly change it to fat.
06:24 So, your body doesn't really change.
06:26 But it's just during the transition.
06:29 After that, if you're able to sustain it, it'll be gone.
06:32 It's just that it's hard to sustain a healthy keto
06:35 because there are two types of keto.
06:37 There's the dirty keto and the healthy keto.
06:40 So, we're talking about the healthy keto.
06:42 Of course.
06:43 Unfortunately, the dirty keto would still produce the same result.
06:48 So, your weight loss is still fast.
06:50 It's just that because the sources of fat are unhealthy,
06:53 like cholesterol, trans fat,
06:55 the result will be as rapid.
06:57 In one week, two weeks, you'll slim down and lose weight.
07:01 But, on the long run,
07:03 your health will improve.
07:05 Your organs will be able to absorb fat.
07:08 It'll cause more leading causes.
07:11 Okay, so that's the fastest.
07:12 How about,
07:14 healthy, even gradual,
07:18 but without too much risk?
07:20 Because in keto, I've heard that it doesn't really suit some people.
07:24 - We're careful when we use it. - Exactly.
07:26 But what would you recommend?
07:28 Weight loss is gradual, but there's no risk.
07:32 I would really recommend combining low carb with IF.
07:36 It's a combination.
07:38 Why? Because
07:40 fasting is really needed by the body
07:42 during cellular regeneration,
07:45 when we use stored fat into energy,
07:49 and as well as the low carb.
07:51 We'll remove refined sugar,
07:54 which is one of the most toxic substances we put in our body.
07:59 So, if we can remove, totally eliminate refined sugar,
08:03 and then simple carbohydrates like white rice, white bread,
08:08 pasta, pancit,
08:10 those kinds of carbohydrates will convert into
08:16 more sources of fiber,
08:19 and then fruits, vegetables,
08:21 that's the better part.
08:22 I'm very curious, because when I gave birth,
08:25 I said, "I'll lose weight."
08:28 So, I only ate when I was hungry.
08:30 But yeah, I chose high protein and low carb.
08:34 Is that right? I did that.
08:36 I lost weight, but was it healthy for my body?
08:39 Yeah, because there's a difference between hunger and just craving.
08:45 And also cultural, like tradition.
08:48 Yes, Filipinos are used to having three meals a day,
08:51 and then there's morning snack, PM snack,
08:54 and sometimes midnight snack.
08:56 That's why the increasing rates of overweight and obesity in the Filipinos increased.
09:02 It actually doubled in just two decades.
09:05 So, the reason is because we're used to not being able to get past hunger,
09:10 not being able to wait to get hungry,
09:11 because you really have to eat five to six times a day.
09:14 Whereas fasting really helps us to reach perfect or ideal health for us,
09:22 so that all health issues and problems can be avoided.
09:27 As long as you choose the quality of diet,
09:30 every time we eat, it's okay that we have time to skip meals.
09:36 There's another trend now, Ana, the calorie count.
09:39 Yeah.
09:40 But that's hard.
09:42 How is the calorie count process?
09:44 It's hard for me too, because sometimes I eat,
09:47 I'm counting calories, but I don't really...
09:50 It's like a diary.
09:52 Exactly.
09:53 So, calorie counting is good,
09:55 it's just that the micronutrients are not counted.
09:58 Which is?
09:59 When we say macronutrients, or when we count just the calories alone,
10:04 you can get the same calories from, let's say,
10:10 carbohydrate-rich foods versus fibrous,
10:15 minerals-rich foods, they have the same calories.
10:20 So, we don't watch out for micronutrients,
10:23 vitamins and minerals, when we count calories alone.
10:26 So, you just limit it to, "Okay, I'll eat a little,
10:29 I'm within the limit that I should."
10:32 For example, your goal is to have a diet of 1,200 calories,
10:36 but the quality is questionable.
10:39 Are the sources of 1,200-calorie diet good?
10:43 Yes, it's good.
10:45 I know someone who will look at a chip and say,
10:48 "Oh, 300 calories, I'll eat it."
10:50 That's okay.
10:52 But it will have a deficiency in nutrients.
10:56 Maybe, the last tip, Chie,
11:00 to remind people that it's hard to just keep on eating
11:04 because it doesn't suit you,
11:06 and your health is not that good.
11:08 Exactly. For our viewers, Filipinos,
11:13 when we go into a different dietary trend,
11:17 make sure that we don't go on a diet
11:24 because it's popular or because we want a sudden change,
11:28 we want a rapid result.
11:30 We have to really take care of our health,
11:33 make sure that we have approached a health professional
11:37 and see if the diet we're trying is appropriate for us
11:42 because individuals are different.
11:44 Also, we have to check our discipline
11:48 when going into different diet trends
11:50 because it might cause a nutrient deficiency
11:55 or negative results,
11:57 rather than providing good health and long-term sustainable results.
12:03 That's very helpful, especially for us, KRSP,
12:06 who want to be sexy, but I guess,
12:08 we need to be sexy but healthy.
12:11 Correct. And more than the aesthetic,
12:13 you have to be healthy.
12:15 That's the reason.
12:16 Long-term and sustainable is what you're thinking about.
12:21 Thank you so much for sharing your knowledge with us, KRSP.
12:25 Again, thank you so much, Anna Noor.
12:27 Bye, Rose. Stay safe.
12:28 Thank you.