What’s The Right Diet For You This Summer?

And which diet will our favourite celebrities be following? Suzie Sawyer, Clinical Nutritionist from feelaliveuk.com reveals all!

As we come into Summer, the change of season hopefully brings even more positivity; the number of daylight hours is at its greatest and generally warmer temperatures arrive. It’s also a good time to re-evaluate your diet, which begs the question ‘which regime do I follow?’ What’s on trend for Summer 2022? And importantly for many of us, what are our favourite celebrities going to be eating?

On the flip side, and according to new world research[1] from Alive! the evidence-based supplement brand, a whopping 41% of people are not reviewing their diet on a regular basis to ensure it’s delivering what the body needs in terms of nutrients. It’s time to take action for all these reasons!

“Summer is a great time to evaluate your overall health and diet. Are you feeling at your best? Are you lacking in energy or suffering from low, mood, anxiety, or brain fog? All can be linked to your diet”, says Suzie Sawyer, clinical nutritionist, and formulator of the UK Alive! multivitamin range www.feelaliveuk.com. “Summer is often a time when we re-examine our diet in an attempt to get ourselves in good shape, both inside and out”.

If you want to follow some of the latest dietary trends, get onboard with celebrity favourites, and hopefully grab better health, then here’s Suzie’s tips on which diet to follow ……..

#1 The Mediterranean Diet keeps floating many boats There’s nothing new about the Mediterranean Diet but it’s good to see that it’s still popular with celebrities and us mere mortals too. Penelope Cruz and Selena Gomez are definite fans which may be partly down to their Mediterranean origins.

The Mediterranean Diet consists of plenty of colourful fruits and vegetables, oily fish, whole grains, olive oil and nuts and seeds, all healthy foods. Of its many benefits to health, it has also been found to have a positive effect on longevity rates in Mediterranean countries[2]. Crucially it’s also associated with a reduction in heart disease which may be associated with its high polyphenol content[3].

Why not try this delicious, quintessentially Sicilian recipe, Caponata, which includes all the foods that remind us of the Mediterranean including aubergines, tomatoes, olive oil and garlic https://www.bbcgoodfood.com/recipes/caponata Potential ‘Mediterranean Diet’ health wins ……….Great for those suffering from high blood pressure and cardiovascular issues and for those keeping a watchful eye on brain health.

#2 ‘Veganuary’ will lead the way throughout 2022Whilst we’re well past January, the popularity of the vegan diet is set to continue throughout 2022 and beyond, for obvious reasons. Billie Eilis, Lewis Hamilton, and Ferne Cotton are all confirmed vegans and have been for some time. Following a plant-based diet is not only beneficial for the environment, but it also delivers many great health benefits too. One of the most important positives for health, and which cannot be over-estimated, is its effect on the gut microbiome. Also known as the gut microbiota, this amazing array of bacteria, have so much influence on overall health[4] especially on the digestive system, the skin, brain, metabolism and in preventing degenerative diseases. We’re learning more all the time but it’s safe to say that almost every aspect of health is influenced in some way by the gut microbiota. Consider taking a daily probiotic supplement that survives the stomach acid and reaches the digestive tract can help rebalance the gut flora. I recommend Fortify Friendly Bacteria Gummies from Nature’s Way, which provides 6 billion viable live cultures of a lactic acid producing strain, Bacillus coagulans, which also supports the immune system

However, there’s no such thing as the perfect lunch and it’s important to acknowledge the potential for nutrient deficiencies with this diet, particularly in vitamin B12, and iron. Whilst it should always be a ‘food-first’ approach, supplementing these particular nutrients may be needed. Try Alive! Ultra Wholefood Plus range, a complete multivitamin and mineral formulation with NRV (nutrient reference values) and above of all key nutrients, including B12 and iron.

Potential ‘Veganuary’ health wins …….Great for people suffering from joint pain, skin issues and hormonal imbalances

#3 Ketogenic (Keto) diet still the first choice for weight loss Clearly, there’s nothing new about the keto diet; it was originally established that it helped children suffering from epilepsy before it was used as an effective weight-loss tool. Halle Berry, Kourtney Kardashian, and Jenna Jameson are all big fans of keto.

The body generally uses glucose as its main source of energy. However, by eating too many sugar-loaded, low fibre foods, the body will start to store fat. With the Keto diet which is high in fat, the body is forced into ketosis, and fat becomes its main fuel. Typically, the diet will include high-fat meats, fish, nuts, high-fat dairy products and very few carbohydrates (less than 20 g initially). Coupled with calorie restriction, you’re going to lose weight on this one. New research has both confirmed the ketogenic diet as an effective weight loss plan but is also suitable for people with mild kidney failure[5]. This may not be the case on the less popular high protein diets.

Potential ‘Keto Diet’ health wins …….Great for people wanting quick weight loss and who are heading towards Type 2 diabetes.

#4 Eating clean for maximal nutritional benefits Avoiding processed foods and adding more plant-based meals, or ‘real’ foods is the basis of this way of eating. The idea is to eat foods as close to their natural state as possible. Essentially, therefore, you’re going to be eating plenty of fruits and vegetables, so nutrient intake is going to be high and sugary carbs are going to be low. This is actually a very effective way of losing weight without thinking about a ‘formal’ diet plan.

And if you’re worried about missing your pasta ‘hit, then courgettes make great spaghetti and noodles too. For something different, try Spiralized Singapore Noodles – this vegetable noodle dish not only delivers up to 4 of your 5 a day, it also slashes the calories and boosts the nutrition of this spicy supper https://www.bbcgoodfood.com/recipes/spiralized-singapore-noodles

Potential ‘Eating Clean’ health wins …….An enjoyable way of watching weight is beneficial to the heart, brain, and digestion.

#5 Intermittent fasting the 5:2 way Intermittent fasting is actually one of the most popular health and fitness trends. There are different ways of doing intermittent fasting but eating normally, but balanced, for 5 and then having no more than 500 calories on the other 2 days can really hit the weight-loss spot. Plus, there’s lots of science to prove its effectiveness for weight loss and improving blood sugar control[6]. And you’ll be in good company if you follow this diet with Benedict Cumberbatch and Jennifer Lopez.

If you think about how we evolved, hunter-gatherers didn’t have access to food 24/7 as we do now, hence they would have experienced extended periods of fasting. Our bodies don’t necessarily cope too well.

with the typical western way of constant grazing and high-calorie meals. However, any form of calorie restriction can lead to nutrient depletion, especially of those all-important energy-providing B-vitamins. I take Alive! B-Complex Gummies, which contain the whole family of B-vitamins to keep my energy levels on track. Need some inspiration? This delicious chicken recipe is loaded with nutrients with a total calorie load of only 240 kcal. https://www.bbcgoodfood.com/recipes/paillard-chicken-lemon-herbs Potential ‘5:2 Intermittent Fasting’ health wins ……..Reduced overall calorie intake not only supports weight loss but reduces inflammatory markers, improves insulin resistance, and may encourage longevity.