Thinking about going keto, trying the Whole30, or what about Paleo? Learn 3 common problems with these popular diets, and what to do instead.

1. 3 Problems with the Most Popular
Diets
By Jenn Espinosa-Goswami, Health Coach, MAL

2. WHO AM I?
Former fat girl turned health coach
Average supermom of 2
As seen on Women’s Health, Diets in Review,
Half Size Me
National Weight Control Registry

3. WHAT WE’LL
COVER
 What does science have to say
about Paleo, keto, Whole30?
 The dangers of yo-yo dieting
 Identify the real secret to
sustainable lifestyle change

4. Most Popular
Diets

5. Paleo
 The Paleolithic diet, Paleo diet, caveman diet,
or stone-age diet requires the sole or predominant
eating of foods presumed to have been available
to humans during the Paleolithic era.
 Includes vegetables, fruits, nuts,
roots, and meat
 Excludes dairy, grains, sugar, legumes,
processed oils, salt, alcohol, or coffee.
 Originated by gastroenterologist Walter L. Voegtlin
during the 1970s. Popularized by the best-selling
books of nutritionist Loren Cordain

6. Paleo Pros & Cons
Pros: Less sugar, salt and processed
foods,weight loss benefits in first 6
months, better cardiovascular and
metabolic health, designed by
nutritionist and exercise physiologist
Cons: Nutritional deficiencies (vitamin
D, calcium), weight loss ceases within
24 months, variability of actual
Paleolithic diets

7. Keto
 The ketogenic diet is a very low-carb,
high-fat diet that puts your body into a
metabolic state called ketosis
 Includes meat, fish, eggs, dairy, nuts and
seeds, avocados and low carb veggies
 Excludes anything with carbs- grains,
fruit, legumes, tubers, sauces and alcohol
 Originated as a tool for treating
neurological diseases such as epilepsy

8. Keto Pros & Cons Pros: Lowers blood sugar and insulin,
effective way to lose weight, no
hunger or counting
Cons: Very complex (4 different types
of keto diet), keto flu symptoms (poor
energy, sleep, nausea), smelly breath

9. Whole30
 The Whole30 is a 30-day fad diet
created by husband and wife and sports
nutritionists Melissa Urban and Dan
Hartwig.
 The Whole30 is similar to the Paleo diet,
except natural sweeteners
like honey or maple syrup are verboten.
 Includes meat, nuts, seeds, seafood,
eggs, vegetables, and fruits.
 Excludes sugar, alcohol,
grains, legumes, soy, and dairy.

10. Whole30 Pros
& Cons
Pros: Body positive (no weigh ins),
emphasizes whole foods, helpful as
an elimination diet to determine
dietary intolerances, short-term
Cons: Consistently ranked last on
US News and World Reports Diet
lists, no studies on positive health
benefits, restrictive and short-term

11. By the Numbers
 2019 US News & Health Report rankings are in
the low 30s out of 41 diets reviewed
 Success markers for maintainers: eat
breakfast, weekly weigh ins, exercise every
day, watch fewer than 10 hours of TV every
week
 Motivated not by numbers, but quality of life
• Sources: Time, NWCR

12. Yo Yo Dieting
Deadly Yo Yo Dieting?
 More than 80% of obese people who
lose weight gain it back
 The average British woman quits a
diet in 5 weeks and 2 days
 11 out of 19 studies found that a
history of yo-yo dieting predicted
higher body fat percentage and
greater belly fat
 Large variations in weight over time
lead to double the odds of death from
heart disease
• Sources: Time, Female First, Healthline

13. What about
Exercise?
 Exercise prevents/controls Stroke, Metabolic syndrome, High
blood pressure, Type 2 diabetes, Depression, Anxiety, Many
types of cancer, Arthritis, Cognitive decline and memory
 Improves mood, energy, sleep, sex life, and social
connections

14. Measuring
Success

15. True Lifestyle
Change
 Taps into intrinsic motivation
 Is easy/convenient
 Doesn’t cost a lot
 Includes group support

16. Make it Easy
 Answer the 5 W’s
 What
 Who
 Where
 When
 Why

17. CONNECT
 Schedule a complimentary Weight Loss
Breakthrough
 jegoswam@bweightless.com, 651-214-
8179
www.weightlesschronicles.com

18. RESOURCES
 Wikipedia, Healthline, Time, Female First, NWCR
 FREE Breakfast Blueprint, Complimentary Weight Loss
Breakthrough consultation