There has been a lot of discussions both in the media and in doctors’ offices about the obesity epidemic this country is facing. While everyone has heard that diet and exercise is the way to fix this, there is an overwhelming number of diets to choose from. Is a meat based high protein diet better than plant-based? Do you need to go dairy-free or gluten-free? With the sheer number of options, people often jump from diet to diet when they don’t see continuous weight loss. The result? People to become frustrated over time as they don’t reach their health goals or struggle to stick to their program. 

One school of thought you may be familiar with touts that counting “calories in versus calories out” is the answer; indicating that it is energy balance and not the type of calorie that matters. However, it can be argued that not all calories are created equal. Every diet requires you to consume a balance of nutrients like protein, fat, carbohydrates, vitamins, and minerals, but there are different types of carbohydrates, fats, and even proteins that can make “the right” decision difficult. 

Two diets that bring the age-old question of quantity versus quality into the light are “Clean Eating” and “If It Fits Your Macros (IIFYM).” Even though many people have been frustrated by past failures with diets, it is important not to give up! In this article, we are going to explain a bit more on what these two diets are, how they’re different from other diets, and how these diets impact body composition.

Body Composition: What Is It?

Body composition is more descriptive than overall weight because it reports what is really making up that body weight. Weight is comprised of lots of different components including protein, water, minerals, and fat. Combining all these components determines someone’s body composition.

When dividing the body into different components, usually the most focused upon is body fat. Clearly, there is cause to be concerned about fat mass, which is why fat loss is the selling point for many diets; however understanding the balance between lean mass, fat mass, and water is just as important when it comes to maintaining a healthy body composition. 

Diet is a crucial factor in maintaining a healthy, balanced body composition.

The Clean Eating Diet

Clean eating is less of a diet and more of a lifestyle. There are a few important points when it comes to clean eating, such as:

• Eating more nutrient-dense whole foods and fewer processed foods or “refined” foods

• Focusing on eating full, balanced meals and fewer snacks

• Eating more at home where people can control what goes into their meals

• Sleeping more at night and exercising regularly

These points show that focusing on healthy eating habits and getting the right food groups places fewer restrictions on your diet, giving you some freedom; plus, there are also scientific studies to back up the claims. 

A study published in the British Medical Journal followed over 10,000 people and collected their dietary information. This list included more than 3,000 different foods and they were categorized by their degree of processing. 

What the researchers found was that ultra-processed foods were associated with dramatically higher cancer risk, specifically breast cancer. The researchers also attempted to adjust the results to account for sodium, lipid, and carbohydrates. However, no matter how they interpreted the data, processed foods led to higher chances of developing cancer.

Another research study looked at the impact of processed foods in pregnant women on the gestational weight gain and size of the baby. The research data was collected from St. Louis, MO and analyzed the links between the mother’s diet and the body composition of the baby. The researchers found that:

• On average, more than 50 percent of the daily calories in these women came from processed foods

• A 1 percent increase in the percentage of processed foods resulted in an additional 1.33 kg (close to 3 pounds) of weight gain during pregnancy

• This same percentage increase led to a 0.62 percent increase in the body adiposity of the baby

This is important because excess gestational weight gain can lead to maternal hypertension, gestational diabetes, and possible pre-eclampsia. 

By eating clean and avoiding processed foods, people can improve their body composition and overall health. Many people have trouble eating clean because of the “convenience” factor. It is important to remember that foods can be both convenient and healthy. Just reach for foods such as fruits, vegetables, lean proteins, and nuts before you succumb to junk food.

A study published in the British Journal of Nutrition echoed this sentiment. Researchers studied a few dozen adults who increased their intake of fruits or vegetables. The researchers found that not only did this lead to decreased food intake (measured in energy) but it also led to a reduced waist circumference and weight loss. 

The Takeaways: Clean Eating

Clearly, clean eating not only leads to weight loss but improves body composition as well. By improving body composition, individuals can improve their overall health and reduce their chances of developing dangerous complications of obesity down the road. 

For people who embrace “clean eating,” they focus on a higher intake of fruits, vegetables, and protein without getting caught up in counting the number of calories. This diet might be right for people who get frustrated by counting calories and would like an overall “big picture” to which they can adhere.

“If It Fits Your Macros”

Another diet that people may have heard about is the “If It Fits Your Macros” diet, also called IIFYM. For those who have trouble counting calories, the IIFYM diet could provide more structure. The macronutrients or “macros” include:

• Protein

• Fat

• Carbohydrates

All of these components impact overall health and body composition in a different way. The diet isn’t “low carb”. Nor does it make specific recommendations like eating lots of healthy fats or whole grains. Instead of focusing on a “one-size fits all approach,” you calculate your macros to tailor the diet to your specific metabolic demands. Then, people are allowed to eat whatever foods they would like as long as it fits their individual macronutrients. 

An interesting research study included hundreds of thousands of people and, over a period of several years, swapped the percentages of their dietary macros. Then, they tracked their weight at follow-up visits. 

Some of their results showed that swapping fat for protein led to weight gain, swapping carbohydrates for protein led to weight gain, and diets with 14 percent protein were associated with less weight gain than diets with 20-25 percent protein.

While these individuals may have been building lean muscle mass with this increased protein intake, the results still show that diets with excess protein can cause someone to become overweight and obese. Too much of a good thing is possible. Everyone needs to ingest all macros in the right amounts, which can be different from person to person. Some people need more healthy fats or whole grains depending on their lifestyle. Swapping the amount of each macro that you eat on a regular basis impacts both lean muscle mass and fat mass.

Another study published in the Journal of Nutrition took a similar approach. In the study, participants around the age of 45 were randomly placed into two different energy-restricted diets which were either moderate in protein or high in carbohydrates. The individuals had their body composition measured at four months and then again at 12 months.

At the four month mark, the protein group had lost 22 percent more fat mass than the carbohydrate group, but the overall weight loss did not differ. At 12 months, the protein group had higher adherence to the study with a greater improvement in body composition, but weight loss still did not differ much. Finally, the protein diet provided an overall greater improvement in body composition along with a greater reduction in triglyceride levels and a more significant increase in HDL.

This study shows that, while either diet can help someone lose weight, each macro impacts body composition differently. Diets that have a significant amount of protein in them might not help someone lose more weight than a high carbohydrate diet, but it can help someone build more lean body mass. Importantly, it can also help someone lose fat mass and might be easier to adhere to.

Furthermore, strict one-size fits all diets often do not work because people cannot stick to them. In fact, for some people, indulging a little bit can actually help them stick to a diet while still remaining within their macros. A study published in the Journal of Consumer Psychology highlighted that:

• On occasion, indulging while on a diet can help someone regain their ability to self-regulatory their intake

• Indulging can also help people maintain their motivation to stick to their diet

• This also has a positive impact on their mood, which helps them stick to their goals

WIth this in mind, if people can indulge while still adhering to their macronutrients, it could help them stick to their diet. If they are able to adhere to their diet, they are more likely to attain their goals. The point of this is that the “right” diet for someone ultimately needs to be one with which they can stick to.

If It Fits Your Macros: The Takeaways

The goal of the IIFYM diet is to provide everyone with an individualized dietary structure that allows for more to hit the plate than just chicken and veggies. However, the IIFYM diet goes beyond basic calorie reduction or counting and acknowledges that every macro impacts body composition in a different way. 

With this in mind, the IIFYM diet provides everyone with a plan that is tailored for them and their goals. The IIFYM still asks people to count calories and to calculate and track their macros, but it provides comfort to those who like to have structure and also allows them to eat foods that they like.

Adhering to a Diet

There are many different diets that people have heard about and everyone talks about finding the “right” one. Ultimately, many people become frustrated because they have trouble sticking to a diet or feel like they aren’t seeing results. For this reason, the “right” diet is the one that you can stick to.

Clean eating and IIFYM diets each have their merits and can be successful for different people. But remember, a diet can be successful even if people aren’t losing weight. The goal isn’t just to lose weight but to reach a healthy balance of fat mass and lean body mass. It is vital to focus on body composition as a marker of overall health instead of just the number on the scale. If the weight stays the same but there is body fat loss and lean body mass gain, this should still be viewed as progress. 

A diet will not work if people are not fully invested and if the individual does not feel like they can stick to the eating plan. In the end, remember that diet is a slow but proven process and the approach to improving body composition needs to be well-rounded and easy to maintain. Aim to discuss your dietary plans with a nutrition professional to ensure that you are losing weight in a healthy manner and choosing the diet that works best for you.

**

David Randolph graduated from medical school at the University of North Carolina in Chapel Hill. He is currently completing his Residency in Pediatrics at the University of South Carolina.

While we are well past the buzz of New Year’s resolutions, wellness culture and diet-talk still perpetuate on Facebook, Instagram, and essentially anywhere else people can promote it. Even if you have no intention of implementing new habits or changes (though you stand to gain a lot of value if you do), you’ve more than likely heard people raving about their Whole30 journey. 

That’s all with good reason: the Whole30 diet is sexy, flashy and it seems like every year more and more people do it to achieve a coveted super-healthy status. But there’s a lot of debate about whether it’s actually a healthy program.

You’ve also more than likely seen and heard people promote the paleo diet, a modern-day tribute to living as our caveman ancestors did. Restaurants are even promoting paleo-friendly menu items. Both paleo and Whole30 diet emphasize eating more whole, nutrient-dense foods and less packaged, processed ones. While both diets stand to teach you about food choices — and possibly end up as your thoroughfare to a healthier lifestyle — there are some key differences and things to look out for. 

What Is Whole30?

Whole30 is a self-proclaimed “non-diet” diet that purports life-changing results. The program is based on cutting out entire food groups such as dairy, grains, beans, refined carbohydrates, and added sugars for 30 days to “reset” your relationship with food and help you pinpoint foods that might be affecting your health. During the plan, you can eat meat, seafood, eggs, veggies, and small amounts of fruit, oils (like olive oil or coconut oil), nuts, and seeds. The diet does not set a calorie limit. 

Whole30 is an extremely popular program, especially around the New Year and going into the summer months. It strives to alleviate issues like bloating, allergies, chronic pain, hormonal imbalances, skin problems and more. The creators of the diet, Dallas and Melissa Hartwig, claim it can improve your relationship with food, cravings, and the psychological effects of food choices. Weight loss is an added benefit, the program says.

Whole30 is essentially an elimination diet, which is most often used to uncover food allergies or sensitivities. The program’s website says that the main purpose of the diet is to help participants find out what foods they might be sensitive to.

However, there isn’t any scientific evidence supporting their claims, only anecdotal evidence in the form of testimonials.

Benefits of Whole30

It emphasizes unprocessed foods and teaches you to stop eating out of packages.

This is very true of Whole30. Since you’re essentially banned from the inner aisles of the grocery store, the program teaches you to make and enjoy meals that use only whole foods. Many “Whole30-approved” recipes are both delicious and extremely nutrient-dense.

It teaches you how amazing you can feel when you eat healthily.

This is where it is easy to give a nod of approval to Whole30. A diet rich in whole foods — and not in sugar, salt, and chemicals — is a surefire way to boost your energy level, decrease fatigue and brain fog, and perform well in all areas of life. 

It can help you identify food intolerances.

The Whole 30 diet almost lets you start over with food, allowing you to take food groups out of your normal rotation and put back in what makes you feel better. But even then, if someone suspects food sensitivities as the culprit behind their bloating, digestive issues, fatigue or irritability, it may be best to try eliminating just one food at a time as this can be more effective in pinpointing what food you may be sensitive to.

For example, try ridding your diet of dairy for two weeks. If you feel better, great! Confirm the effect by eating a small amount of dairy: If your symptoms come back, maybe you should eliminate dairy for good. If nothing changes when you stop eating dairy for two weeks, then dairy probably isn’t the culprit. Move onto eggs, soy, corn, sugar, alcohol, caffeine, or other suspects. 

If issues persist after a basic elimination diet, it may be time to see a registered dietitian or functional medicine practitioner.

It tells you not to step on the scale or take body measurements for the duration of the program.

This one doesn’t need much explaining. For the best results with any program, don’t obsess over your weight or inches (unless it’s medically necessary). It is only 30 days, and the stress of implementing a new program to follow is enough. Most weight management programs will recommend testing body composition about once every month as well. Although stressing over results is not beneficial, it is still beneficial to check up on your body composition about once a month to track progress and adjust programs if necessary.

Downfalls of Whole30

It is extremely strict and perpetuates the all-or-nothing mentality.

Whole30 holds the potential to push those at risk of an eating disorder over the edge. Because the program is so strict, it can cause people to develop fabricated lists of “right” and “wrong” foods — the hallmark of orthorexia nervosa. Additionally, such elimination diets in those who aren’t desperately trying to resolve a food allergy can perpetuate serious feelings of self-shame and guilt if you stray away from the guidelines. 

To give the program some credit, though: The all-or-nothing mentality is almost unreal during the first 30 days, but after you successfully complete those 30 days, the program encourages you to add foods back in one-by-one.

It doesn’t allow you to deal with cravings. 

One rule many strongly dislike about Whole30: “Do not consume baked goods, junk foods, or treats with “approved” ingredients.” Recreating your favorite treats with healthier, more satiating and more nutritious ingredients is an extremely smart way to deal with cravings. 

It doesn’t offer long-term health benefits or a sustainable way of living.

Whole30’s only real potential benefit is for short-term weight loss, not long-term weight maintenance or general health because overall it isn’t a very sustainable way of living. 

It makes living life hard. It makes going out to eat hard. It makes birthday parties, graduations, date nights, football games, and just about every other fun part of life difficult.

Sure, you could carry your own jars of condiments around and eat grilled chicken out of a Tupperware at potlucks. But why? Food is so much more than that. Half the fun in eating food is being able to enjoy it with the people around you and immerse yourself in a memory you’ll cherish forever.

What Is the Paleo Diet?

You might be wondering what the difference between Whole30 and the paleo diet. “Paleo” refers to the paleolithic (or caveman) era. It’s why the paleo diet is also referred to as the caveman diet. People who follow the paleo diet generally believe that we should eat the way our hunter-gatherer ancestors ate, i.e., unprocessed, whole foods. You are encouraged to eat lean proteins, fish, eggs, vegetables, and healthy fats and oils. 

Paleo discourages consumption of grains, sugar and high-fructose corn syrup, dairy, some vegetable oils (soybean, sunflower, cottonseed, safflower, corn, and olive oil), beans and legumes, trans fats, artificial sweeteners, refined carbohydrates, and highly processed foods.

Whole30 discourages all of those foods and then some: alcohol, carrageenan, MSG, soy, sulfites, as well as most things that are packaged, even if they are “paleo-approved,” e.g., grain-free chips or crackers and RX bars. 

The reasons to follow or not to follow paleo are essentially the same as those for Whole30: to alleviate chronic issues that may be associated with your current diet. 

The biggest difference is that paleo allows you to recreate “junk” foods (like pancakes, muffins, chips and more) with approved ingredients, while Whole30 does not. You have to admit, the ability to eat “good foods” while still taking care of those cravings is pretty tempting when your alternative is to give up those foods entirely.

Do Experts Recommend Whole30 or Paleo?

Although it has endorsements from several health and medical professionals, it seems like the majority of experts do not support Whole30. U.S. News and World Report, one of the most trusted rankings publications in the country, keeps Whole30 near the bottom of their list for best diets. This year, the diet tied for 38th place out of 41 diets, with an overall score of 2.1 out of 5.

The report says, “The Whole30 diet landed near the bottom again this year. The diet has been docked for an absence of scientific support; its severely restrictive nature; its elimination of whole grains, legumes and dairy; and its short-term approach and long-term promises.”

The paleo diet doesn’t fare too well on the best diets rankings either: It falls at number 33 for best overall diets and is in the 30s (out of 41) for every other ranking, except for Best Fast Weight-Loss Diets, where it sits at number 26. 

Paleo has an overall score of 2.4 out of 5 — not a whole lot better than Whole30’s 2.1. Experts gave much of the same reasoning — it’s not sustainable long-term, it’s restrictive, and there’s a potential risk for nutrient deficiencies.

Is Paleo Healthier than Whole30?

The truth is, there aren’t any scientific studies that compare Whole30 participants to a control group, so it’s hard to say exactly what program itself does to a person’s body. However, Whole30 is pretty close to the paleo diet, which has been studied extensively. Despite the expert rankings from U.S. News, there is a lot of science surrounding the benefits of paleo.

Health Benefits of Paleo

Diabetes

Research suggests that the paleo diet does deliver some of the promises of Whole30: Over a 3-month study period, diabetics who ate a paleo diet showed improved glycemic control and decreased cardiovascular risk factors.

Another study says the paleo diet has the potential to improve glucose tolerance independent of obtaining a smaller waist, meaning people don’t have to lose weight to reap the benefits of the diet.

Metabolic Syndrome

Research shows that a paleo diet can result in short-term improvements in all five metabolic syndrome components (blood pressure, waist circumference, triglycerides, fasted HDL cholesterol, and serum glucose).

Heart Health

A 2013 study in the Journal of Internal Medicine looked at 10 overweight or obese postmenopausal women who followed a Paleo diet for five weeks. Among other improvements, researchers found a 50-percent reduction of triglycerides stored in the liver, which may result in a decreased risk of cardiovascular disease. 

It seems that cutting out grains and living the paleo life can solve health problems and decrease health risk for heart disease and other related diseases. On the contrary, so can implementing whole grains. A 2010 study showed that people who ate three portions of whole-grain foods daily lowered their blood pressure and reduced their heart disease risk. A defining difference in this study is that although these individuals were at high risk for cardiovascular disease, they were still considered healthy at the time of the study — whereas participants in the other studies mentioned already had some chronic diseases.

What this means is: There is conflicting evidence on whether the paleo diet is a cure-all, and more research is needed on paleo as it relates to heart health.

Health Risks of Paleo

Nutrition

Individuals on the paleo diet may be missing out on fiber, vitamins, and minerals that come from a diet that includes healthy grains and dairy products — especially if they eat a paleo diet for an extended period of time. Grains are an important source of dietary fiber and several B vitamins (thiamin, riboflavin, niacin, folate) and minerals (iron, magnesium, selenium). Dairy foods are great sources of calcium, potassium and vitamin D when they’re fortified. Without recommended amounts of these nutrients issues with digestion, bone health, energy level, and regular bodily functioning may arise.

Which diet is better for improving body composition?

There are no studies on Whole30 specifically as it relates to fat loss, so it’s hard to say it’s good (or not good) for improving body composition. However, there are studies on the effects of paleo on body fat.

One study reports pretty significant decreased total fat mass in women, particularly with a decrease in abdominal obesity (the kind that is most likely to lead to increased risk factors for chronic disease) — however, long term benefits were not seen because the women didn’t stick to the diet.

In another study, 32 patients with type 2 diabetes followed the paleo diet for 12 weeks. At the end of those 12 weeks, the average fat loss in patients was 5.7 kilograms or 12.5 pounds. In patients who followed the paleo diet and participated in a supervised exercise program, the average fat loss was 6.7 kilograms or 14.7 pounds. The patients who exercised also experienced preservation of lean mass. 

However, there is also evidence that low-fat diets (essentially the opposite of Whole30 and paleo) can lead to fat loss. In the end, it comes down to choosing a diet you can stick to.

Which diet is better for weight loss?

It’s important to remember that there is not much valid research that specifically looks at Whole30, so we can’t say for sure the extent to which Whole30 works for weight loss. But because Whole30 is similar in many ways to the paleo diet, we can potentially expect to see similar results. 

Studies on paleo diets and weight loss show that weight usually does decrease in response to the diet, but more studies are needed to confirm the effect. Neither Whole30 nor paleo encourages calorie counting or restriction, which is worth noting if you struggle with those aspects of weight loss. The general rule for both is “eat real food.” 

Again, it comes down to what works for you. As far as weight loss goes, research shows any diet will do if you stick to it: “Significant weight loss was observed with any low-carbohydrate or low-fat diet. Weight loss differences between individual named diets were small. This supports the practice of recommending any diet that a patient will adhere to in order to lose weight”.

How to Improve Body Composition: The Bottom Line

In short, there’s no proof that Whole30 is an effective way to improve body composition. 

But, here’s what we do know:

• Whole30 provides a short term diet alternative to figure out what works for you. Maybe you learn your body doesn’t respond well to dairy or that you can’t live without carbs. Now you’re one step closer to finding what DOES work for your body and lifestyle.

• Whole30 can help you determine food sensitivities. If you do Whole30 and find out you’re sensitive to gluten, dairy, etc., removing those foods in the future could lead to a permanent decrease in bloat (which will feel like weight loss) and help you to feel more alert and less irritable.

• If you’re not at risk for disordered eating habits, Whole30 can teach you to make healthier food choices in the future, which can lead to sustainable fat loss. However, if you are at risk for disordered eating habits, Whole30 may lead to cyclic overeating.

There IS evidence that the paleo diet can help. There is also plenty of evidence that both high-carb and high-fat diets can lead to fat loss; choose what works for you. 

A diet that works is one you can sustain ( and that can be Paleo-style, plant-based, no-carb, or whatever fits your lifestyle). Improving your body composition requires a constant effort in both eating habits and exercise, plus tracking changes to measure progress. Different people respond differently to exercise regimens and diets, and that’s ok. Finding the right balance of what works for you over the long-term will require some experimentation, so don’t beat yourself up if you don’t see results right away.  The important thing is that you keep working toward your goals — commitment, dedication, and self-confidence will get you there no matter what diet (if any) you choose to try. 

**

Amanda Capritto is a certified personal trainer and health coach who writes about nutrition, fitness, and healthcare. A journalism alumna of Louisiana State University, Amanda spends her free time adventuring outdoors, hitting the gym, and encouraging people to live balanced, healthy lifestyles.